Condensed Milk And Keto: What's The Verdict?

Condensed milk is a staple in many dessert recipes, but is it keto-friendly? Traditional condensed milk is made by heating milk to remove most of the water content and then adding sugar, resulting in a thick, sweet milk-based syrup. This process adds a lot of carbs and sugar to the final product, which is not ideal for those following a keto diet. However, there is good news for keto enthusiasts! It is possible to make your own sugar-free condensed milk at home using just a few simple ingredients.

Condensed milk is not keto-friendly

Condensed milk is a staple in American and Canadian baking and is used in many recipes, including magic cookie bars, fudge, ice cream, frosting, and Vietnamese-style iced coffee. However, it is not suitable for those following a keto diet.

Regular condensed milk is made by cooking sugar and milk together, resulting in a high level of carbs and sugar. It typically contains around 20 grams of carbs and 123 calories per 2-tablespoon serving. For those on the keto diet, this is not ideal as it can kick you out of ketosis.

Fortunately, there are keto-friendly alternatives to condensed milk that you can make at home. These alternatives typically use a combination of heavy cream, butter, and a sugar-free sweetener. By making your own condensed milk, you can still enjoy your favorite treats without compromising your keto diet.

When making keto-friendly condensed milk, it is important to use the right type of sweetener. Some sweeteners can cause crystallization, resulting in a grainy texture. It is recommended to use powdered or liquid allulose or a blend of monk fruit and allulose to achieve the best results.

Additionally, using a large skillet or saucepan is crucial to ensure even heating and to prevent the mixture from burning. The process is simple: melt the butter, add the cream and sweetener, bring to a boil, and then reduce to a simmer until the mixture thickens.

With this homemade keto-friendly condensed milk, you can indulge in your favorite treats without worrying about consuming excess carbs or sugar.

Sugar-free condensed milk recipes

Overview

Condensed milk is a staple in baking, but it's not keto-friendly. Luckily, you can easily make your own keto version with just a few simple ingredients. Here are some recipes to get you started.

Recipe 1: Sugar-Free Condensed Milk with Heavy Cream

Ingredients:

• Heavy whipping cream: 1 1/2 cups
• Sweeteners: 1/4 cup each of allulose or BochaSweet, and powdered Swerve Sweetener
• Butter: Unsalted, 1/4 teaspoon
• Xanthan gum: 1/4 teaspoon

Directions:

• 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. Make sure it simmers without boiling—little bubbles along the edges are ideal.
• Remove from the heat, add the butter, and whisk until melted.
• Sprinkle the surface with xanthan gum and whisk vigorously to combine.
• Let it cool completely before using or storing.

Recipe 2: Sugar-Free Condensed Milk with Butter

Ingredients:

• Heavy cream: 2 1/2 cups
• Granulated sweetener of choice: 3/4 cup (e.g. monk fruit sweetener, erythritol, allulose, or sugar-free brown sugar)
• Vanilla extract: 1/2 teaspoon (optional)
• Butter: Unsalted and softened, to taste

Directions:

• In a small saucepan, add all the ingredients and mix well.
• On medium heat, bring the mixture to a boil while stirring regularly.
• Once it begins to boil, reduce the heat to very low and let it simmer for around 45 minutes until it has reduced and thickened.
• Transfer the condensed milk into a glass jar or heatproof container and let it cool completely.
• Refrigerate for at least 4 hours to thicken further.

Tips for the Best Keto Condensed Milk:

• The longer you let the condensed milk simmer, the thicker it will become. Be sure to mix regularly to prevent scorching.
• For a sweeter and richer flavor, use sugar-free brown sugar.
• Do not substitute any of the ingredients; heavy cream is the best form of 'keto milk'.
• You can also make a dairy-free version by using full-fat coconut milk instead of heavy cream.

Storage and Freezing Instructions:

• To store: Keep leftover condensed milk in the refrigerator, covered, for up to 4 weeks. Let it sit at room temperature for 30 minutes before using to loosen it up.
• To freeze: Place the condensed milk in a sealable container and store it in the freezer for up to 6 months.

Condensed milk ingredients

Condensed milk is typically made from milk and sugar. However, some recipes for condensed milk include additional ingredients such as vanilla extract, cinnamon, chocolate, nutmeg, butter, and various other sweeteners.

A typical recipe for condensed milk involves adding sugar to evaporated milk in a saucepan. The mixture is then heated until the sugar dissolves and the milk reaches a gentle simmer. It is important not to whisk the mixture once the sugar has dissolved, as this can create crystals on the sides of the pan. The milk is then left to simmer until the volume is reduced by half, which typically takes 30 to 45 minutes.

Some recipes for condensed milk include additional steps, such as adding butter or vanilla extract after the milk has finished simmering. Another variation involves using heavy cream instead of milk, which has fewer carbohydrates and thickens faster. This alternative recipe also includes sweeteners and butter, and sometimes xanthan gum to achieve a thicker, more syrupy consistency.

Condensed milk cooking tips

Condensed milk is a versatile ingredient that can be used in various recipes, from desserts to coffee drinks. Here are some tips to help you get the most out of this sweet and gooey ingredient:

Understanding Condensed Milk

Condensed milk is a combination of milk and a high proportion of sugar, usually between 40% and 45% sugar, that is slow-cooked. This process removes a lot of water without scalding the milk, resulting in a rich, thick, and sweet product. It is naturally gluten-free and can be found in many cuisines worldwide.

When to Use Condensed Milk

Condensed milk is commonly used in baked goods, desserts, and sweets. It lends tenderness, moisture, and flavour to baked goods and a deep golden colour to the crust. It is a key ingredient in traditional treats like fudge, key lime pie, and flan. It is also used in drinks like Vietnamese iced coffee, where it balances the strong coffee with its sweet and creamy flavour.

Making Your Own Condensed Milk

You can easily make your own condensed milk at home, and it is particularly useful for those on a keto diet, as store-bought condensed milk is not keto-friendly. The basic ingredients are heavy cream or milk and a granulated sweetener of your choice. Some recipes also include butter and vanilla extract. Simply combine the ingredients in a saucepan, bring to a boil, and then reduce to a gentle simmer for around 30-45 minutes, stirring regularly. The longer you simmer, the thicker it will become.

Storing and Using Condensed Milk

Leftover condensed milk should be stored in the refrigerator, where it will keep for up to four weeks. Before using, let it sit at room temperature for about 30 minutes to loosen it up. You can also freeze condensed milk for up to six months.

Condensed milk is a versatile ingredient that can be used in both sweet and savoury dishes. It is a great addition to your kitchen, whether you're a home baker or a coffee enthusiast!

Condensed milk storage

Condensed milk can be stored in an unopened can for months, if not years, past the printed best-by date. It should be kept in a cool, dry, and dark place, away from heat sources and sunlight. This will ensure the can doesn't rust and the milk doesn't spoil.

Once opened, condensed milk should be stored in an airtight container in the fridge. It will usually last for about two weeks before its flavour starts to change and its quality degrades. To prevent the milk from spoiling, it's important to seal the container tightly. If using an opened can, you can use plastic wrap and a rubber band for a temporary seal.

If you have more condensed milk than you can use within a week or two, you can freeze it. Place it in an airtight container or a sealable container and store it in the freezer for up to six months. There might be some separation after thawing, and the texture might be slightly altered, but this usually isn't an issue, especially if you plan on cooking with it.

Frequently asked questions