Best Keto Milk Options: Your Guide to Milk on Keto
Craving something creamy while staying keto? Try evaporated milk in your recipes for a rich texture. Try canned coconut milk for a delicious alternative!
You're not alone.
Milk can be tricky on a ketogenic diet because regular cow's milk is often packed with sugar in the form of lactose, so lactose-free milk might be a better choice.
So what’s the best keto milk?
The answer depends on your preferences, goals, and how you plan to use it — but we’ve rounded up the tastiest, most ketogenic milk options, including soy milk regularly, that deliver rich texture without spiking your carbs.
Let’s break it down and explore the best and worst milk options on keto, including which milk to avoid on keto, such as those that contain milk sugar.
What Is Keto Milk?
Keto milk is any milk alternative that’s low in carbohydrates and fits the macros of a ketogenic lifestyle.
That usually means fewer than 2–3 grams of net carbs per serving — often with a solid dose of healthy fats and minimal to no sugar found in various milk alternatives like almond milk.
It could be made from nuts, seeds, or even coconuts, providing various milk options for those on a keto diet.
Some people even opt for full-fat dairy options like whole cow’s milk if they can tolerate it, while others prefer plant-based milk like macadamia nut milk.
But the key is simple: no added sugar, no hidden carbs, and definitely no sweetened versions of keto-friendly milk pretending to be healthy, as these are all milk to avoid on keto, especially if you're counting carbs per cup of milk.
Top Types of Keto Milk (And Why They Work)
Coconut milk is a keto staple for a reason, as it is low in carbs and great for keto recipes.
It’s packed with MCTs (medium-chain triglycerides) that fuel ketosis, plus it has a satisfying texture that works beautifully in smoothies, curries, and even coffee; unsweetened oat milk is also a versatile choice (1).
It’s also a good source of potassium, which supports muscle function and fights fatigue, particularly in the context of a keto lifestyle where milk is an essential component.
Always choose the unsweetened variety — the canned dessert-style version often hides extra sugar.
Almond Milk
Almond milk is light, versatile, and a favorite among keto dieters, while unsweetened soy milk contains fewer carbs, making it another option in the realm of milk and coconut alternatives for a satisfying cup of milk.
It’s low in carbs, rich in vitamin E, and often fortified with magnesium and calcium (2).
It works great in coffee, protein shakes, baking, and even by the glass, especially when using milk to make butter or enjoying a cup of milk in your recipes.
Stick to unsweetened, plain versions for best results, particularly with options like pea milk or unsweetened macadamia nut milk, as sweetened versions of keto-friendly milk can sabotage your diet and lead to higher carb counts per cup of milk.
Macadamia Milk
Macadamia milk has a rich, buttery flavor and ultra-low carb count, making it one of the best choices for those on a keto lifestyle, as it is a great cup of milk alternative.
It’s higher in monounsaturated fats than almond milk and has a luxurious mouthfeel, making it one of the best milk options for a keto lifestyle, particularly when compared to milkadamia unsweetened milk.
It’s a smart pick for those who want a smooth texture with keto-friendly macros.
Hemp Milk
Made from hemp seeds, this one brings a nutty taste and omega-3 fatty acids to the table, making it a unique plant-based milk choice (3).
It’s also a plant-based source of protein, zinc, and magnesium.
If you’re dairy-free and trying to add more anti-inflammatory foods, hemp milk is worth a try.
Flax Milk
Flax milk is another unsung hero of the keto milk options world, making it a great choice for those following the keto diet.
It’s naturally low in carbs, sugar-free, and packed with heart-healthy omega-3s, making it a great choice for milk on keto.
It’s especially good for anyone avoiding both nuts and dairy, making it one of the best plant-based milk options for keto, such as unsweetened cashew milk.
What to Avoid: Rice Milk and Oat Milk
Rice milk and oat milk may sound healthy — but they’re among the worst milk options on keto or low-carb diets, especially when considering healthier keto-friendly options that contain 1 gram of carbs per cup of milk.
Even unsweetened versions tend to be high in carbs and can spike blood sugar levels, making them unsuitable for following the keto diet, especially if they contain milk sugar (4).
They’re better left on the shelf if ketosis is your goal, especially when considering milk and milk alternatives.
Benefits of Drinking Keto Milk
Keto milk isn’t just a dairy substitute; it can include options like ultra-filtered milk that are low in carbohydrates.
It can actually help improve your metabolic health, especially when you choose the right milk made from nuts or seeds.
Because these milks are low in sugar and often high in fats, they slow digestion and support more stable blood glucose levels, which is beneficial for anyone exploring keto milk options (5).
They’re ideal for people managing diabetes, insulin resistance, or weight loss on a low-carb protocol, particularly with the best milk for keto, such as unsweetened oat milk.
They also help with satiety, nutrient absorption, and reducing cravings — especially when used consistently in your daily routine with keto-friendly milk options.
Top Keto Milk Brands to Try
KetoMojo is known for its clean ingredients, consistent quality, and products designed specifically for low-carb living, including the best milk keto friendly for a ketogenic lifestyle, such as blue diamond unsweetened almond milk.
They offer keto-friendly dairy and non-dairy options, including unsweetened soy milk and cashew milk, depending on your needs.
Beggs Farms
Beggs Farms makes both keto and non-keto options with a variety of flavors, including those that feature milk and coconut blends.
They prioritize natural ingredients and offer good value for the quality, especially in the context of the best milk products for keto, like unsweetened macadamia nut milk or milk and heavy cream.
Blue Diamond Almond Breeze (Unsweetened)
This is a widely available, affordable go-to for anyone just starting keto, especially if they choose a preferred milk option like pure almond milk or blue diamond unsweetened almond milk.
Their unsweetened almond milk has a smooth taste and only 1–2 grams of carbs per serving.
Stumptown (Barista-Style)
If you're a coffee drinker, Stumptown’s keto-approved barista milk is a treat and one of the best milk products for your low-carb lifestyle, perfect for a delicious cup of milk in your morning brew.
It froths well, tastes creamy, and works great in lattes without loading you up with sugar, making it a great choice for those seeking a low-carb milk option.
How to Choose the Right Keto Milk
The best choice depends on how you plan to use it, but adding cashew milk can enhance the flavor and creaminess of your dishes.
If you need milk for coffee, go with macadamia or barista almond milk, as they are among the best milk for keto options.
For smoothies, coconut and flax milk add body and flavor, enhancing the overall taste of your favorite plant-based milk drinks.
For baking, almond milk is made from almonds and is the most versatile.
And if you just want a clean drink to sip, try hemp or flax milk chilled; unsweetened oat milk is also a great option.
No matter which you choose, always check the label to ensure it fits within the best milk for keto guidelines, particularly for unsweetened almond milk or coconut.
Avoid added sugars, sweeteners, and ingredients like maltodextrin or rice starch that can bump up the carb count, especially in milk products.
Final Thoughts
The best keto milk is the one that works for your goals, your taste buds, and your macros, whether it's whole milk or milk made from nuts like almond milk.
Focus on unsweetened, high-fat options with minimal carbs, such as canned coconut milk or macadamia milk, as well as milk and heavy cream for added richness.
Keep a few different types in your fridge for variety, including unsweetened almond milk or coconut milk for a refreshing change, ensuring you always have a healthy cup of milk on hand.
And remember — whether it’s from a nut, a seed, or a coconut, keto milk doesn’t have to be boring, especially with options like flaxseed milk.
🥦Explore our complete guide to keto-friendly foods, smart swaps, and science-backed nutrition strategies that keep your carbs low and your goals on track. 🍳
FAQs on Best Keto Milk Options: Your Guide to Milk on Keto
Is almond milk or coconut milk better for keto, considering that almond milk is derived from nuts and coconut milk is derived from coconuts, both of which are great for keto?
Almond milk is lower in calories and carbs, but coconut milk provides more fat, making it ideal for those targeting high-fat macros in their ketogenic milk options, including a cup of milk for smoothies.
Can I drink regular dairy milk on a keto diet, or should I opt for unsweetened coconut milk instead?
Most regular milk contains too much lactose (sugar) to be keto-friendly unless consumed in very small amounts, making cow's milk less suitable as a milk option.
Why is oat milk not allowed on keto when there are so many better options for a low-carb cup of milk?
Oat milk is too high in carbohydrates and can spike blood sugar, which makes it unsuitable for a ketogenic diet; therefore, consider alternatives that are considered keto.
How many carbs are in ketogenic milk options like almond milk or coconut milk?
Most keto-friendly milk alternatives contain 0–2 grams of net carbs per cup, depending on the type and brand, while flavored milk products may exceed this limit.
What’s the creamiest milk for keto coffee, and does it contain lactose?
Macadamia milk and full-fat coconut milk are top choices for creaminess without breaking your carb budget, making them considered keto-friendly, while condensed milk contains too many carbs for this diet.
Related Studies
1. Title: Tricaprylin Alone Increases Plasma Ketone Response More Than Coconut Oil or Other Medium Chain Triglycerides: An Acute Crossover Study in Healthy Adults
This clinical study found that tricaprylin (C8 MCT), a key component of coconut oil, significantly boosts ketone production, supporting its use for ketogenic energy metabolism.
Link: https://cdn.clinicaltrials.gov/large-docs/90/NCT02678390/Prot_SAP_000.pdf
2. Title: Vitamin E Content in Foods (USDA National Nutrient Database)
The USDA identifies almonds as one of the top food sources of vitamin E, validating the nutrient density of unsweetened almond milk.
Link: https://www.nal.usda.gov/sites/default/files/page-files/Vitamin%20E.pdf
3. Title: Omega-3 Fatty Acids: An Overview and Food Sources (VA Nutrition)
This government resource confirms that both flax and hemp seeds are rich in ALA omega-3 fatty acids, supporting their inclusion in anti-inflammatory diets.
Link: https://www.nutrition.va.gov/docs/UpdatedPatientEd/Omega3OverviewandFoodSourcesSep2016.pdf
4. Title: Glycemic Index and Diabetes (MedlinePlus, NIH)
High-GI foods like rice and oat-based products are shown to raise blood sugar quickly, making them less suitable for ketogenic or diabetic diets.
Link: https://medlineplus.gov/ency/patientinstructions/000941.htm
5. Title: NIH Study Compares Low-Fat, Plant-Based Diet to Low-Carb, Animal-Based Diet
A randomized NIH study found that a low-carb diet led to lower insulin and blood sugar levels, supporting the benefits of keto-friendly milk alternatives.
Link: https://www.nih.gov/news-events/news-releases/nih-study-compares-low-fat-plant-based-diet-low-carb-animal-based-diet
