If you’re like me, and you love baking, but often get stumped when substituting regular full cream milk with coconut milk or almond milk, well, this recipe is for you. I’ve done some simple mathematics, taste testing and sweetness ratios that will help you create a keto milk substitute that is identical to regular milk.
On a low carb diet, its impossible to have regular milk simply due to the fact that it has 12g plus of sugar per glass. Milk contains a sugar which is called lactose, which over 70% of people actually can’t digest (say the paleo people). Because of this, 12g of sugar is half your carbohydrate intake for the day on a ketogenic diet.
So, let’s break down the mathematics:
Regular Full Cream Milk has 3.5% milk fat
Heavy Whipping Cream has 35% milk fat
*Here in Australia, heavy whipping cream is the same as pure cream or thickened cream*
So… to create a liquid with 3.5% milk fat from cream, you would need 10X less liquid.
This means that to create the fat percentage of 100ml of milk by using cream, you would need 10ml of cream. Then, mixed with 90 ml of water, this gives the total volume of the milk 3.5% milk fat. HOW COOL IS THAT!
But wait, milk can’t be that simple? You’re right, milk’s flavour comes from the combination of milk fat AND sugar (lactose). For this reason, we need to substitute the lactose for an alternative sweetener, such as erythritol, stevia or monk fruit.
From the taste testing, I’ve done between regular full cream milk, and the keto milk substitute being created here, I’ve found that 1-2 teaspoons of erythritol or 6 drops of stevia will give an approximate sweetness when compared to regular milk. Huzzar! no more poorly substituted almond milk or coconut milk in your favourite recipes. You now have the power to create amazing recipes that would have usually required the squint taste test.
I hope you enjoy creating this keto milk substitute, remember to tag me on Instagram with the recipes you create!
Keto Recipe Nutritional Disclaimer
Please note that I am not qualified as a medical professional. I am simply recounting and sharing my own experiences on this website. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my keto recipes simply as a courtesy to my readers. It is calculated using Chronometer and I remove fiber along with sugar alcohols to find the net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Any questions? please search the help center on my website by clicking here