Sweetened Condensed Milk: Keto-Friendly Or Not?

Sweetened condensed milk is a staple in many dessert recipes, but it's not keto-friendly. Luckily, you can make your own keto-friendly version with just a few simple ingredients. This sugar-free condensed milk is perfect for those following a keto diet and looking to satisfy their sweet tooth without compromising their diet. With only a few grams of carbs per serving, this condensed milk alternative will allow you to enjoy your favourite treats while sticking to your keto lifestyle.

Sugar-free condensed milk recipe

Ingredients:

• Heavy whipping cream
• Sweeteners (Allulose or Bocha Sweet, Powdered Swerve Sweetener)
• Unsalted butter
• Xanthan gum (optional)
• Vanilla extract (optional)

Method:

• In a large heavy saucepan, whisk together the whipping cream and sweeteners.
• Bring to a boil, then reduce the heat and simmer gently for 30 minutes. Be careful not to let it boil—you want little bubbles along the edges.
• Remove from the heat and add the butter. Whisk until melted.
• Sprinkle the surface with xanthan gum and whisk vigorously to combine. Let cool completely.

Tips:

• Using two different sweeteners is key to achieving the right consistency. Erythritol-based sweeteners like Swerve can cause crystallization when the mixture cools.
• The mixture will continue to thicken as it cools, so don't worry if it seems too liquidy at first.
• If it doesn't thicken enough, you can bring it back to a simmer and whisk in another 1/8 teaspoon of xanthan gum.
• For a dairy-free option, use full-fat coconut milk instead of heavy cream.
• Store your sugar-free condensed milk in a jar in the fridge for up to 2 weeks.

Carb count

The number of carbs in keto sweetened condensed milk depends on the recipe and the serving size.

One recipe for keto condensed milk contains 1.3g of carbs per serving. The serving size is given as 2 tablespoons, and the entire recipe makes 1.5 cups. This means that the whole recipe contains around 15.6g of carbs.

Another recipe for keto condensed milk contains 1g of carbs per serving. The serving size is given as 2 tablespoons, and the entire recipe makes 1 cup. This means that the whole recipe contains 8g of carbs.

A third recipe for keto condensed milk contains 1g of carbs per serving. The serving size is given as 1/4 cup, and the entire recipe makes 10 servings. This means that the whole recipe contains 10g of carbs.

A final recipe for keto condensed milk does not specify the carb count per serving, but the entire recipe is said to contain 11g of carbs. The serving size is not given, but the recipe makes 10 servings. This means that each serving contains around 1.1g of carbs.

It is worth noting that the carb counts given above are only estimates and may not be entirely accurate. The actual carb count may vary depending on the specific ingredients and measurements used, as well as the method of preparation. Additionally, the carb counts given for the entire recipe may not be exact, as the recipes typically make a certain volume of condensed milk, rather than a certain number of servings.

Ingredients

To make keto-friendly sweetened condensed milk, you'll need just a few simple ingredients. Here's a list of what you'll need and some tips on choosing the best options for the best results:

Heavy Cream

Conventional condensed milk is typically made with milk, but for a keto-friendly version, heavy cream is a better choice due to its lower carb content and faster thickening properties. You can also use full-fat coconut milk, but you may need to add a bit more thickener. Heavy whipping cream is another option and will increase the fat content, but it also contains carbohydrates.

Sweeteners

The key to achieving the right consistency and avoiding crystallization is to use a combination of two different sweeteners. Using a blend of allulose or Bocha Sweet with a confectioners sweetener like Swerve Confectioners helps keep the mixture soft and prevents recrystallization. These sweeteners also help thicken the mixture properly and balance the cost. You can also use powdered monk fruit allulose blend, which dissolves easily and won't crystallize, giving your condensed milk a silky-smooth texture.

Butter

Unsalted butter is the way to go for this recipe. It adds thickness and richness to the condensed milk without the extra salt.

Xanthan Gum

This ingredient is optional but recommended. Xanthan gum gives the condensed milk a thicker, more syrupy consistency. You can also try using glucomannan as an alternative.

Vanilla Extract

While not a necessary ingredient, a teaspoon of vanilla extract can add a subtle hint of extra flavor to your condensed milk.

Dairy-Free Options

If you're looking for a dairy-free version, you can use full-fat canned coconut milk or coconut cream instead of heavy cream. However, some people recommend against replacing butter with coconut oil as it may not blend as well. Ghee or vegan butter can be used as an alternative.

Recipe tips

Ingredients

• Heavy whipping cream – Conventional condensed milk is made with milk, but heavy cream has fewer carbs and thickens faster, making it perfect for keto condensed milk. You can also use full-fat coconut milk, but you may need to add more thickener.
• Sweeteners – Using a combination of two sweeteners helps to keep the condensed milk soft and prevents recrystallization. Allulose or Bocha Sweet are good choices, along with Swerve Confectioners to help thicken the mixture.
• Butter – Unsalted butter adds thickness and richness to the condensed milk.
• Xanthan gum – This ingredient gives the condensed milk a thicker, more syrupy consistency. You can substitute it with glucomannan.

Method

• In a large heavy saucepan, whisk together the whipping cream and sweeteners. Bring to a boil.
• Reduce the heat and simmer gently for 30 minutes. Be careful not to let it boil; you want to see little bubbles along the edges.
• Remove from the heat and add the butter. Whisk until melted.
• Sprinkle the surface with xanthan gum and whisk vigorously to combine. Let cool completely.

Tips

• Two sweeteners are key – The combination of sweeteners is vital to achieving the right consistency. Erythritol-based sweeteners, such as Swerve, tend to recrystallize too much as they cool. Using only allulose or BochaSweet could make the mixture too runny, so your desserts may not set properly.
• Let it cool – The condensed milk will still be quite liquid when it's warm. Don't panic and add more thickener. It will continue to thicken as it cools. If it doesn't thicken, bring it back to a simmer and whisk in another ⅛ teaspoon of xanthan gum.
• Dairy-free option – You can use full-fat coconut milk instead of heavy cream. However, it's best not to replace the butter with coconut oil, as it doesn't blend in as well. You can cook the mixture a little longer and add more xanthan gum to help it thicken.
• Storage – Once the condensed milk has cooled to room temperature, transfer it to a jar or resealable container and store it in the refrigerator. It will last for up to two weeks, depending on the freshness of your cream.

Storage instructions

Allow your keto sweetened condensed milk to cool to room temperature. Then, transfer it to a glass jar or airtight container and store it in the refrigerator. It will last for up to two weeks in the refrigerator, depending on how fresh your cream was when you made it.

If you want to freeze your keto condensed milk, place it in a freezer-safe container and freeze for up to six months. Let it thaw overnight in the fridge before using it.

Frequently asked questions