Keto for Vegans: What Is the Best Plant-Based Milk for Keto?

plant-based milk for keto

Many keto followers do not believe they can also follow a vegan lifestyle. It is possible; it is just a little harder. You must exchange your animal protein for plant protein such as tofu, seitan, and edamame. There are many excellent substitutes available at Keto followers may ask if coconut milk is keto acceptable as a milk substitute? Our experts at Sugarless Crystals review some keto for vegan plant milk substitutes.

Is Coconut Milk Keto-Approved?

We looked at the best plant-based kinds of milk for vegan keto dieters.

  • Pure Unsweetened Coconut Milk: Coconut milk has the lowest carbohydrate and protein levels of all the non-dairy kinds of milk compared. Coconut milk contains one-third of the calories of cow’s milk. Coconut milk is the highest-fat, lowest carb, keto vegan-friendly milk replacement. 
  • Pure Unsweetened Almond Milk: Almond milk is the most widely used milk on the keto vegan diet. You can find a vegan keto milk substitute made from almost any nut. “Milk” made from almonds, cashews, walnuts, and even hazelnuts are available online or on the shelves. Look for the products with the shortest ingredients list and fewer than 2 grams of net carbs per cup.
  • Unsweetened Macadamia Nut Milk: Macadamia nut milk is typically low in calories. The fat content is higher than some other non-dairy milk alternatives. High in monounsaturated fat, with 4 grams of carbohydrates per serving.
  • Unsweetened Flax Milk: If you have nut or dairy allergies, flax or hemp milk will be the best substitutes for you. Look for the products with fewer than 2 grams of net carbs per cup, as these tend to have other carb-rich ingredients.
  • Unsweetened Soy Milk: There are keto-friendly options available even though most soy products are not low carb. Look for unsweetened organic soy milk. It should have no more than 2 grams of net carbs per cup. 
  • Unsweetened Cashew Milk: Cashew milk contains healthy fats, protein, and a variety of vitamins and minerals. Cashew milk has 1 to 2 grams of carbs in 1 cup with a significantly low sugar count.
  • Unsweetened Pea Milk.  Whether it’s called pea milk or plant protein milk, the featured ingredient will be pea protein. This is a great choice for anyone who wants a milk substitute that is dairy-free, nut-free, vegan-friendly, and high in protein. 

I can’t Drink My Coffee Black, So What Is a Keto Milk additive?

Naturally, you can use all of the above milk substitutes for your coffee or in your recipes. Always use a sugar-free sweetener with them. But there are a few surprise additions to the list that you can use in small quantities.

  • Half and Half: One serving contains 40 calories, 0.9g protein, 3.5g fat, and only 1.3 total carbs
  • Heavy Cream: Two tablespoons only add 2g of carbs

What About Oat Milk?

Oat Milk consists of oats that are naturally high in carbs. This makes oat milk a poor substitute for milk on a vegan keto diet. One cup alone has 17 g of net carbs. You do not want to use ⅓ of your daily total of carbs on one glass of milk when there are many better alternatives available.

When reviewing the milk substitutes on the vegan keto diet, there are many options available. Try different ones until you find the one that meets your personal preference. We have a delicious recipe for Chocolate Coconut Milk Ice Cream Truffles. We have hundreds of other recipes available using keto-approved plant milks. Check out our recipes today!

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