Here are some great milk substitutes:
- Heavy whipping cream is the first option to consider. It’s low-carb, keto-approved, and an excellent source of healthy fats. It does require a bit of adjustment to use as a milk substitute, however, primarily due to the high fat content. Depending on what kind of milk you get, the fat content will vary between 1 and 4 percent, whereas heavy whipping cream typically contains 36 to 38 percent fat. Consider reducing the amount of butter or shortening the recipe calls for to compensate for this additional richness.
Milk also relies on proteins that add lightness and structure to a finished baking good. If you replace it with cream, consider adding additional egg whites to create more body and combat the heaviness introduced by the added fat. If you find that your products are still too dense and oily, add the whole egg: yolks emulsify the extra fat in cream, creating an effect that more closely resembles milk in baked goods.
- Almond milk exists on the other end of the spectrum. Although you can use it as a 1:1 replacement for milk, it has a low fat content that you can compensate with additional butter, shortening, or heavy whipping cream.
©ittipon/Shutterstock.comAnother thing to keep in mind is that baking soda is alkaline and acts as a leavening agent by reacting with the acid in milk. Almond milk lacks this acidity, so if the recipe uses baking soda, you’ll need to add a couple of teaspoons of lemon juice or vinegar for every cup of milk you use to achieve the same effects.
- Coconut milk offers another easy-to-use alternative for milk and can be substituted in a 1:1 ratio. If you need additional thickness, consider using coconut cream instead of coconut milk (the difference between these two products lies in different coconut to water ratios). This alternative does impart a noticeable coconut flavor to the finished product. Depending on what you’re making, that can be a good or a bad thing. Many desserts benefit from a hint of coconut, but it varies so keep this property in mind. Always purchase unsweetened coconut milk; any sweeteners substantially increase the carbs in each serving.
- Cashew milk is a somewhat surprising alternative because cashews themselves are on the nuts-to-avoid list due to their high carb content. When transformed into a milk replacement, however, cashew milk only contains 1 gram of net carbs per serving. This milk replacement is most frequently compared to almond milk because of its similar properties. There are a few crucial differences, however. Cashew milk has a milder, less nutty flavor, which can be beneficial in a recipe that wouldn’t benefit from an almond taste. In situations where almond extract is added, however, almond milk is preferable. Cashew milk tends to be a bit sweeter than its almond counterpart, which can undoubtedly be a boon when making desserts.
- Flax milk is nutrient-packed and an excellent alternative to milk in many ways, but it does have significantly different cooking properties. Arguably the thinnest milk on this list, it has zero protein and is relatively low-fat, meaning you’ll need to add a thickening agent to compensate. Flaxseed meal or xanthan gum can provide excellent assistance in this area, allowing the overall effect to more closely resemble how milk behaves during baking.
- Hemp milk has one of the highest protein contents of any milk substitute, replacing many of the properties of gluten and allowing structure and lightness you don’t find with many other milk replacements. The downside is that hemp has a robust flavor that’s typically better suited for savory dishes than sweet. Use it as a 1:1 replacement for milk, but remember to add an acidic element like lemon juice or vinegar if you’re using baking soda.
- Soymilk is one of the more popular milk substitutes on the market. If you use it, always buy the unsweetened versions, because the carb count increases drastically when sweeteners are added. You can use soymilk as a 1:1 replacement for milk, but because soymilk has approximately half of the fat of whole milk, you’ll likely need to bolster the fat content with other ingredients, such as additional butter or heavy whipping cream. This absence of fat also contributes to a blander, less rich flavor profile in many baked goods, which is something to be aware of when making substitutions and other combinations.
If you have hypothyroidism and are taking synthetic thyroid hormone, you should avoid ingesting significant amounts of soy within four hours of taking your medication. Soy is also a phytoestrogen and may cause hormone imbalances if consumed in large quantities, especially for women.
- Oat milk is a popular milk alternative for many reasons but should be near the bottom of your list. It’s naturally high in sugar, containing 16 grams of carbs per 1 cup/240 ml serving, making it higher carb than the milk it’s replacing. It’s also fat-free, meaning it’s less desirable for keto and can also prove to be a bit difficult to work into many of your baking recipes. It does have a pleasant, sweet taste, so if you’re relaxing your carb limits temporarily and want to emphasize these properties, you may want to consider it.
- Rice milk has nearly twice the carbs of regular milk, which pretty much makes it off-limits for anyone on keto. Like oat milk, it’s also very thin, requiring an additional thickening agent to replicate dairy milk’s properties in baking. Rice milk should be your last resort when cooking or baking keto.