Is Coconut Milk Keto? 5 Keto-Friendly Coconut Milk Recipes

What Is a Keto Diet?

The Ketogenic or Keto Diet is an eating plan effective for weight loss and blood sugar control. This diet aims to put your body in a state called ketosis, which is burning fat for energy instead of carbohydrates [1][2].

To reach and maintain ketosis, you need to focus on high-fat and low-carb foods, like meat, poultry, fish, eggs, dairy, nuts, and seeds. Also, you should avoid or limit foods high in carbs, such as grains, starchy veggies, fruits, beans, and sugary drinks [3].

One of the drinks allowed in the Keto Diet is coconut milk. But there are four types of coconut milk, and not all of them are Keto-friendly.

Can You Have Coconut Milk In Keto?

Generally, yes, you can have coconut milk on the Keto Diet since about 90% of coconut milk’s calories come from fat, while the remaining 10% comes from carbohydrates and protein. The low-carb content makes it suitable for a Keto meal plan [4].

But, an important point to note is that there are four types of coconut milk, and only some of them are Keto-friendly.

• Canned Unsweetened Coconut Milk: It is the best option for the Keto Diet, with the highest fat content, making it ideal for coconut curry and various dishes.
• Canned Coconut Milk with Less Fat: It has lower fat than other canned options and is known as light coconut milk. Most of the creamy fat is removed, resulting in a clear and watery liquid that is still low in carbohydrates and safe for the Keto Diet.
• Fresh Coconut Milk: Carton varieties (like Silk coconut milk) contain more water, giving them a thinner consistency with 2% milk. Some fresh varieties may contain added sugars and preservatives, so always check the label to ensure it's unsweetened and unflavored.
• Coconut Milk Beverages: They often include natural coconut with added water, sugar, flavors, and preservatives. However, additives decrease nutritional value and may make these drinks less suitable for a Keto Diet. So, always check labels for ingredients that may impact ketosis.

Since unsweetened coconut milk is a rich source of different nutrients, it can be a perfect choice for any low-carb diet like the Keto Diet.

Learn More: Is Tofu Keto? How to Eat Tofu on Keto?

Coconut Milk Nutrients

Nutritional information for 100 grams of unsweetened raw coconut milk includes [5]:

• Calories: 230 kcal
• Fat: 23.8 g
• Protein: 2.29 g
• Carbohydrates: 5.54 g
• Fiber: 2.2 g
• Sugar: 3.34 g
• Vitamin C: 2.8 mg

As coconut milk contains various nutrients, it can provide many benefits, such as inducing ketosis, helping weight loss, and boosting heart health.

The Benefits of Coconut Milk on the Keto Diet

• Inducing Ketosis: To push the body into the ketosis state, you should eat low-carb and high-fat foods. The high healthy fat content in coconut milk provides a rich source of fats that help the body maintain ketosis on a Ketogenic diet [6].
• Helping Weight Loss: The fat in coconut milk provides a feeling of fullness and can help you control your appetite and reduce overall calorie intake, which can help weight management [7].
• Boosting Heart Health: The medium-chain triglycerides (MCTs) in coconut milk can have a positive impact on heart health by reducing cholesterol levels and the risk of cardiovascular issues [8].

Learn More: Carnivore Diet and Cholesterol: Everything You Should Know

So, to benefit from all the positive impacts of coconut milk, you should know how to use it in Keto-friendly drinks.

5 Keto-Friendly Drinks With Coconut Milk

Here are the best Keto drinks you can easily make with coconut milk:

• Keto Pina Colada
• Keto Strawberry Coconut Smoothie
• Keto Iced Coffee with Coconut Milk
• Keto Matcha Latte with Coconut Milk
• Keto Hot Chocolate with Coconut Milk

You can also check Carnivore diet recipes to learn how to make easy and yummy low-carb dishes.

Keto Pina Colada

It’s a creamy and refreshing cocktail that you can serve and enjoy at barbecues and pool parties.

Ingredients

• 13.5 oz. coconut milk
• 2 cups ice cubes
• ½ cup Keto simple syrup
• ¼ cup rum
• 2 tbsp pineapple extract
• 2 tsp coconut extract

Instructions

1. Blend coconut milk, ice cubes, Keto syrup, rum, pineapple extract, and coconut extract using a blender until smooth.
2. Serve with some berries on top, and enjoy!

The following table summarizes the Keto Pina Colada’s nutritional values per cup (about 244 grams).

Keto Strawberry Coconut Smoothie

It’s a fat-bomb smoothie that can make a great part of your Keto breakfasts.

Ingredients

• ½ cup strawberries
• 2 tbsp coconut cream
• ½ cup coconut milk

Instructions

1. Put all ingredients in the blender.
2. Mix them until they get a creamy and thick smoothie form.
3. Add 1 or 2 ice cubes for a thicker and colder smoothie (optional).
4. Serve cold.

Here are the nutritional values of this smoothie per serving (8 oz.).

Learn More: Are Chia Seeds Keto? How to Eat Chia Seeds on Keto?

Keto Iced Coffee with Coconut Milk

If you’re a fan of morning coffee, this recipe with only 1 gram of carbohydrates and zero sugar is for you.

Ingredients

• 6-8 oz. brewed coffee
• 2 tbsp condensed milk
• 1 tsp erythritol
• 1 cup coconut milk
• 2 ice cubes

Instructions

1. Prepare a double espresso shot.
2. Add coconut milk, erythritol, pure vanilla extract, and ice to the blender and mix them until smooth.
3. Pour espresso into the bottom of the glass and add the coconut cream mixture on top.
4. Enjoy!

Here are Keto Iced Coffee’s nutritional values per cup (about 244 grams).

Keto Matcha Latte with Coconut Milk

It’s a delicious and creamy latte packed with healthy fats and antioxidants.

Ingredients

• 1 cup coconut milk
• 1 tsp matcha powder
• 3 tbsp warm water
• 1-2 tsp stevia or erythritol
• 1/2 tsp vanilla extract

Instructions

1. Blend matcha powder and warm water in a small saucepan until there are no lumps.
2. Add coconut milk, vanilla extract, and stevia or erythritol and mix.
3. Heat the mixture at around 70°C to 80°C until it’s hot and frothy.
4. Pour the Keto matcha latte into the mug.
5. Add the coconut milk mixture to the matcha mug, and if you like, sprinkle more matcha powder on top to garnish.
6. Serve and enjoy!

One cup (about 244 grams) of this delicious drink contains the following nutrients.

Keto Hot Chocolate with Coconut Milk

Enjoy a comforting cup of this hot chocolate, especially in cold weather, to stay warm while staying loyal to your Keto Diet.

Ingredients

• 2 cups of coconut milk
• 2 tbsp cocoa powder
• 2 tsp erythritol
• 2 tbsp coconut cream
• 1/8 tsp cinnamon
• 1/8 tsp sea salt

Instructions

1. Add coconut milk, cocoa powder, erythritol, coconut cream, cinnamon, and sea salt in a stove-top pot.
2. Mix well and heat over medium-low heat until reaching your desired temperature. Be cautious not to let it boil.
3. Pour into a cup and enjoy.

The following table shows the nutritional values per cup (about 244 grams) of this Keto Hot Chocolate with coconut milk.

Instead of coconut milk, you can use many Keto-friendly alternatives like macadamia milk, almond milk, cashew milk, flax milk, and hemp milk in your recipes.

Keto Coconut Milk Alternatives

• Macadamia Milk: Macadamia milk is Keto-friendly and has a creamy texture with a mild, buttery taste, which can be used in both sweet and savory keto dishes.
• Almond Milk: It can substitute coconut milk in a 1:1 ratio for smoothies, cereal, or baked goods. It’s not recommended for creamy dishes because it has less fat than coconut milk.
• Cashew Milk: It’s a creamy nut milk that works well in many recipes. It also has a smooth texture like cow’s milk and is low in calories and protein but higher in fat than most plant-based kinds of milk.
• Flax Milk: Flax milk is low in carbs and has a neutral flavor, making it a versatile choice for substituting coconut milk in recipes.
• Hemp Milk: It is a sweet, nutty plant milk made from hemp seeds, which is good for baking and can replace coconut milk in recipes at a 1:1 ratio.

Summary

The answer to the question, “Is coconut milk Keto?” is yes, but not all types of coconut milk. Full-fat canned coconut milk is the best option as it has more fat and lower levels of carbohydrates and sugar.