Coffee With Milk: Is It Keto-Friendly?

Coffee with milk is a staple for many, but is it keto-friendly? The short answer is: it depends on the type of milk.

The keto diet is a low-carb, high-fat diet that encourages the body to enter a state of ketosis, where it burns fat and fatty acids for energy instead of glucose. This means that certain foods and drinks are off the table, including those with high sugar content.

So, while coffee is allowed on the keto diet, the type of milk added to it matters. Dairy milk, for example, is not considered keto-friendly because it contains lactose, a natural sugar or carbohydrate. However, there are plenty of keto-friendly milk alternatives to choose from, such as unsweetened almond, coconut, macadamia nut, flax, soy, cashew, and pea milk. These plant-based options are low in carbs and can be added to coffee without kicking you out of ketosis.

In addition to milk alternatives, keto dieters can also add healthy fats like butter or MCT oil to their coffee, creating a bulletproof coffee that can help them reach their daily fat macros. So, while traditional milk may not be an option, there are still ways to enjoy a creamy cup of coffee while following a keto diet.

Is coffee with milk keto?

Coffee is a staple for many people, but is it still keto-friendly when you add milk? The answer is a bit complicated and depends on the type of milk used. Here's a detailed look at whether coffee with milk can fit into a keto diet.

The Keto Diet

Before answering the question, it's important to understand the basics of the keto diet. Keto, short for ketogenic, is a low-carb, high-fat diet. The goal is to put the body into a state of ketosis, where it burns fat and fatty acids instead of glucose for energy. To achieve and maintain ketosis, those on the keto diet typically aim for 70-80% of their calories from fat and limit their net carbs to 20-30 grams per day. Net carbs are calculated by subtracting fibre grams and sugar alcohols from total carbs.

Milk and the Keto Diet

Now, let's talk about milk. Unfortunately, traditional dairy milk is not considered keto-friendly. This is because milk contains lactose, a milk sugar that is a carbohydrate. A cup of whole milk has 12 grams of net carbs, which is a significant portion of the daily carb budget on a keto diet. Even a quarter cup of milk has 3 grams of net carbs, which could quickly add up.

However, this doesn't mean you have to give up coffee with milk entirely. The key is to choose the right type of milk. Unsweetened almond milk and coconut milk are recommended as keto-friendly options. Unsweetened almond milk has only 1.4 grams of net carbs per cup, while unsweetened coconut milk (from a carton) has 1 gram. These options provide a similar taste and texture to dairy milk without the high carb count.

It's important to note that canned coconut milk is not recommended as a coffee stir-in, as it has a higher carb content and could cause digestive issues in large quantities. Other non-dairy milks like rice milk and oat milk should also be avoided due to their high carb content. Soy milk falls into a grey area, as it has a low carb count but some keto followers avoid it due to concerns over its phytoestrogen content.

So, can you have coffee with milk on a keto diet? The answer is yes, as long as you choose the right type of milk. Unsweetened almond milk and coconut milk (from a carton) are the best options, as they are low in carbs and won't knock you out of ketosis. Remember to always read nutrition labels and be mindful of your daily carb budget. With the right choices, you can enjoy your coffee with milk while staying true to the keto diet.

Keto-friendly milk options

The keto diet is a very low-carb, high-fat, and moderate-protein diet. To stay in ketosis, keto dieters should restrict their net carb intake to 25-30 grams per day. Net carbs are calculated by subtracting the number of fibre content from the total number of carbs.

Therefore, keto-friendly milk options are those that are low in net carbs. Here are some examples:

Unsweetened Almond Milk

Almond milk is one of the most widely used milk alternatives on keto. It is inexpensive, readily available in most grocery stores, and relatively low in carbs, with only 1 gram of net carbs per cup (240 ml). It is also a good source of vitamin D and calcium. When shopping for almond milk, check the labels and avoid varieties with added sugars, including those sweetened with honey.

Macadamia Nut Milk

Macadamia nut milk is another excellent keto-friendly option. It is high in fat and low in carbs, with less than 1 gram of net carbs per cup. It offers a rich, creamy mouthfeel similar to cow's milk and a delicious flavour. However, it may be less widely available than other milk alternatives.

Coconut Milk

Coconut milk is also keto-friendly, but it is important to choose the right type. Coconut milk in cartons, diluted with water, typically contain 2 grams of net carbs per cup and are suitable for drinking. On the other hand, canned coconut milk is thicker and richer, with 2 grams of net carbs per 1/4 cup, and is better suited for recipes.

Flax Milk

Flax milk is made from flax seeds and is a good source of anti-inflammatory omega-3 fatty acids, protein, and fibre. It is also low in calories and carbs, with only 1 gram of net carbs per cup. However, it may be less readily available than other milk alternatives.

Soy Milk

Unsweetened soy milk is another keto-friendly option, with 1 gram of fibre and 3 net carbs per cup. It also provides 7 grams of protein. However, some people may dislike its bean-like taste.

Cashew Milk

Cashew milk is another low-carb milk option, with only 2 grams of net carbs per cup. It also offers various nutritional benefits, including antioxidants and copper for optimal skin health.

Pea Milk

Pea milk is an excellent choice for those with nut or soy allergies. It is a good source of plant-based protein, with 8 grams of protein and 2 grams of net carbs per cup. It has a thick, creamy consistency similar to cream, making it perfect for smoothies, sauces, and coffee creamers.

Half-and-Half

Half-and-half, a combination of whole cow's milk and heavy cream, is another keto-friendly option. It contains only 1 gram of net carb per ounce and is a good substitute for cow's milk in coffee and cooking.

Heavy Cream

Heavy cream, the fatty portion separated from fresh cow's milk, is also suitable for keto. It is high in fat and calories but contains only 1 gram of net carb per ounce. While it is too thick and creamy to drink on its own, it can be combined with water or nut milk to create a keto-friendly milk alternative.

Keto-friendly creamers

Keto-Friendly Coffee Creamers

Coffee is allowed on the keto diet, but many coffee creamers are not. The keto diet is a low-carb, high-fat, moderate protein diet. To stay in ketosis, your diet should contain 50 grams or fewer of carbohydrates per day. Therefore, keto-friendly coffee creamers should be high in fat and very low in carbs.

Left Coast Keto Creamer With MCT Oil

This popular keto-friendly creamer is made with medium-chain triglyceride (MCT) oil, ghee, coconut oil, cacao butter, and sunflower lecithin to create a creamy, high-fat creamer to help promote ketosis. One tablespoon (15 mL) of this creamer has 120 calories, 14 grams of fat, and 0 grams of carbs, sugar, and protein. Since there aren't any emulsifiers in this product, you'll want to use a blender to combine it with your coffee.

Grasso Foods Coffee Booster Organic High Fat Coffee Creamer

The original flavor of this keto coffee creamer is made with just three ingredients: virgin coconut oil, grass-fed ghee, and raw cacao powder. It comes in four different flavors and contains magnesium and flavonols, which have been linked to improvements in brain and heart health. One tablespoon (15 mL) of the mocha flavor has 120 calories, 12 grams of fat, 0 grams of protein, 2 grams of carbs, and 0 grams of sugar.

Califia Farms Unsweetened Better Half Coffee Creamer

This plant-based coffee creamer is a good option for individuals with allergies or those who prefer to avoid dairy products. It's also vegan-friendly, as it's made from a base of unsweetened almond milk and coconut cream. While low in fat, with just 1.5 grams per 2 tablespoons (30 mL), it's also one of the lowest-calorie options, with just 15 calories per serving. This creamer doesn't contain any sugar or carbs, so you don't have to worry about it kicking you out of ketosis.

Laird Superfood Unsweetened Original Coffee Creamer

This powdered keto creamer comes in seven different flavors, including unsweetened, and doesn't need to be refrigerated. It's also vegan-friendly, gluten-free, soy-free, and dairy-free. It's made from just three ingredients: coconut milk powder, Aquamin (a multimineral supplement derived from sea algae), and extra virgin coconut oil. While research on Aquamin is limited, it may have benefits for bone health. One tablespoon (6 grams) of the powder provides 40 calories, 3.5 grams of fat, 2 grams of carbs, 1 gram of sugar, and 0 grams of protein.

Organic Valley Heavy Whipping Cream

While not technically a coffee creamer, heavy whipping cream is high in fat and low in carbs and can add a delicious richness to your morning cup of coffee. It's also a good source of vitamin A, which is important for eye health and a strong immune system. However, some brands of whipping cream may contain a stabilizer and an emulsifier, so opt for a brand with fewer added ingredients if possible. One tablespoon (15 mL) provides 50 calories, 6 grams of fat, and 0 grams of carbs and sugar.

360 Nutrition Keto Creamer with MCT Oil

For those who prefer coconut sugar, this keto-friendly coffee creamer contains just 1 gram. It also contains MCTs, which are better for maintaining ketosis than long-chain fatty acids. However, it's important to note that this creamer does contain 3 grams of carbs, which may be higher than some people prefer on a keto diet. One 2-teaspoon (5-gram) serving of the unsweetened flavor contains just 25 calories, 1.5 grams of fat, 3 grams of carbs, and 0 grams of sugar.

KITU SUPER COFFEE Keto Coffee Creamer

This keto creamer is sugar-free, lactose-free, and gluten-free. It comes in three different flavors: original, vanilla, and sweet cream. The vanilla and sweet cream flavors are sweetened with a combination of monk fruit and stevia. One 3-tablespoon (44-mL) serving of the original flavor contains 40 calories, 3.5 grams of fat, 0 grams of carbs and sugar, and 2 grams of protein. Keep in mind that this creamer may clump a bit when mixed into hot coffee, so you'll want to blend it in.

Bulletproof Original Creamer

Bulletproof Original Creamer is made with grass-fed butter, which has a better ratio of omega-6 and omega-3 fatty acids than regular butter. This may help reduce the risk of cardiovascular and other chronic diseases. This creamer comes in an original flavor, which is unsweetened, as well as hazelnut and vanilla flavors, which are sweetened with stevia.

Keto coffee recipes

Keto coffee is a great way to get an energy boost while sticking to your keto diet. Here are some recipes to try:

Keto Bulletproof Latte

This recipe is dairy-free, sugar-free, vegan, and gluten-free. It uses plant-based ingredients to help burn fat while enjoying a delicious coffee drink.

Ingredients:

• Brewed espresso
• MCT oil or coconut oil
• Heavy cream or coconut cream
• Erythritol or another crystal sweetener
• Unsalted butter or cocoa butter
• Unsweetened vanilla almond milk

Instructions:

• Brew a good-quality coffee.
• Melt the cocoa butter in the microwave for 30 seconds.
• Pour the hot espresso, MCT oil, cream, sweetener, and cocoa butter into a blender.
• Blend on high speed for 30-45 seconds or until the mixture is creamy and light brown.
• Serve in a mug and froth the almond milk.

Keto Butter Coffee

This recipe is a great alternative to Starbucks drinks and can be used while intermittent fasting.

Ingredients:

• 2 cups of coffee
• 2 tablespoons of grass-fed unsalted butter
• 2 tablespoons of good-quality MCT oil or coconut oil
• 1 tablespoon of heavy whipping cream (optional)
• 1 teaspoon of vanilla extract (optional)

Instructions:

• Brew 2 cups of coffee.
• Cut off 2 tablespoons of grass-fed butter.
• Add the butter, vanilla extract, and MCT oil or coconut oil to the coffee.
• Add the heavy cream.
• Mix everything together with an immersion blender for 45-60 seconds until frothy.
• Pour into your favourite mug and enjoy!

Keto Crack Coffee

This recipe is super caffeinated and full of healthy fats to keep you full.

Ingredients:

• 4-6 oz of Death Wish Coffee, chilled
• 1 cup of unsweetened vanilla almond milk
• 2 tablespoons of heavy whipping cream
• 1 teaspoon of vanilla extract
• 10-16 drops of liquid stevia
• 2-3 teaspoons of MCT oil
• Keto whipped cream (optional)

Instructions:

• Brew and chill Death Wish Coffee.
• Add all ingredients to a coffee cup or glass.
• Blend until well-combined using a small whisk or coffee frother.
• Top with keto whipped cream if desired.

Other keto-friendly drinks

While cow's milk is not keto-friendly, there are several plant-based milk alternatives that are compatible with a keto diet. These include:

• Almond milk
• Coconut milk
• Macadamia nut milk
• Flax milk
• Soy milk
• Cashew milk
• Pea milk
• Half-and-half
• Heavy cream

In addition to these milk alternatives, there are several other keto-friendly drinks you can enjoy. Here are some options:

• Tea: Tea is a great choice as it is carb- and calorie-free, as long as you drink it plain without adding any sugar or sweetener. You can enjoy a variety of teas on a keto diet, including black tea, green tea, white tea, herbal tea, and iced tea.
• Sparkling Water: Sparkling water or seltzer is another excellent carb-free option. Look for unsweetened varieties, as some flavoured sparkling waters may contain added sugar.
• Bone Broth: Bone broth is a comforting and warming drink that is also keto-friendly. It is a good source of protein and has no carbs.
• Kombucha: While not the best choice, kombucha can be enjoyed in moderation on a keto diet. It is a gut-friendly fermented tea but contains sugar due to the fermentation process. Look for brands with lower sugar content, around 3 grams of carbs per half cup.
• Alcoholic Beverages: Wine, spirits, and low-carb beer are keto-friendly options. A 5-ounce serving of red or white wine contains around 4 carbs. Spirits like vodka, gin, rum, and whiskey have zero grams of carbs per ounce. When it comes to beer, look for low-carb options like Michelob Ultra or Budweiser Select 55, which have fewer than 3 grams of carbs.
• Smoothies: While fruit smoothies are typically high in carbs, you can make keto-friendly smoothies by choosing low-carb ingredients. Try a strawberries-and-heavy-cream smoothie or a peanut-butter-and-almond-milk smoothie to keep the net carbs under 10 grams.
• Keto Coffee: Also known as bulletproof coffee, keto coffee is made by blending black coffee with MCT oil and either ghee or unsalted, grass-fed butter. It contains zero carbs and is high in healthy fats, but it is very high in calories, so it's best to limit it to once a day.

Frequently asked questions