Can I have milk in my coffee on keto?

The keto diet means you need to swap out a lot of ingredients for low carb alternatives, with cow's milk being one of them. However, can you still have milk in your coffee?
Can I have milk in my coffee on keto?

Can I have milk in my coffee on keto?

What is keto?

The Ketogenic (keto) diet is a low carbohydrate, high fat and moderate protein diet.

When following keto, you are restricted to only 25-30g of net carbs a day. Therefore, its crucial for keto friendly ingredients to contain zero to very low net carbs.

This drastic reduction in carbohydrate intake, and replacing it with fat, puts the body in a metabolic state called ketosis.

This then makes your body more efficient at burning fat for energy plus, in the liver fat is converted into ketones  which can supply energy for the brain.

All of this then causes weight loss and a reduction in blood sugar and insulin levels, which reduces the risk of diabetes, cancer, epilepsy and Alzheimer's disease.

However, these benefits come from a 'clean' version of the diet and even then people have reported having flu like symptoms (aka keto flu) a few weeks into the diet. 

A popular breakfast choice that fits into this is the Bulletproof coffee.


What is a Bulletproof Coffee?

Most recipes for a bulletproof coffee are coffee mixed with butter, ghee and/or MCT oil.

However this can be an acquired taste and more people are wanting to make their bulletproof coffee tastier and quicker.


They have become increasingly popular in the last few years as they are convenient for an ‘on the go’ lifestyle. However, adding butter to your coffee is no easy task. Stirring only causes the fat to separate, making your first sip a very buttery one, plus, if you leave your coffee to cool the butter will solidify!

That’s why, when using our Nespresso compatible pods, the complicated process is gone and it becomes a convenient way to start your morning routine, with guaranteed tasty results and no carbs.

Although our keto coffee pods taste great without, plant-based milk is an easy way to increase the fat content even further.

Can I have milk in my coffee on keto?

If adding butter or ghee to your bulletproof coffee isn't for you, then you maybe wondering 'Can I have milk in my coffee on keto?'.

The answer is yes! You can have milk in your coffee on keto, however not all milks will be suitable and keto friendly.

Milks to Avoid  

Milk and milk alternatives are a tasty ingredient in many drinks and recipes. However, some milks are less keto friendly than others.

  • Cow’s milk should be avoided for anyone following the keto diet, even those who aren't plant-based. It naturally has high amounts of lactose which are broken down into sugars in the gut. Even whole milk (the highest fat dairy milk) has 12 grams of net carbs per cup (240ml)! 
  • Oat milk has a very similar taste and mouthfeel to cow’s milk. This makes it a great plant-based alternative to regular cow’s milk. However, with 17g of net carbs per cup it is one to avoid!
  • Rice milk is similar to oat milk as it is naturally full of sugar. Just one cup has a net carb value of 25g, making it definitely not a keto friendly option!

Keto Friendly Milks

  • Coconut milk is one of the best milks for the keto diet. This rich, creamy plant-based milk is high in fat as well as low in net carbs (1g of net carbs per 240ml cup).
  • Almond milk is another commonly used plant-based milk by people following the keto diet. With only 1.4 grams of net carbs per cup it is clear why, but also it has a great flavour, mouth feel and is inexpensive.
  • Soy milk is also an acceptable choice for the keto diet as it only has 2 grams of net carbs (per cup). However, a slightly less popular version due its lower fat content.
keto coffee with coconut milk

Top Keto Tips

So, when answering the question 'can I have milk in my coffee on keto?', we know the answer is yes but only for certain milks. Even with these milks you should always check the label and make sure you are not buying a sweetened version. Sweetened versions will be full of carbs and could kicked you out of ketosis. 

Even if its not for bulletproof coffee recipes, choosing keto friendly milk is important for your recipe as they will all have very different flavours from each other and cow's milk. 


By Alex Warmisham ANutr - Nutritionist at Rejuvenation Water 




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