Is Oat Milk Keto? : 5 Surprising Dairy-Free Alternatives to Oat Milk

Is Oat Milk Keto
Posted On: March 24th, 2023
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Is oat milk keto?

Oat milk has gained popularity as a cow’s milk substitute in recent years. It’s a fantastic addition to coffee, smoothies, and porridge thanks to its creamy texture and nutty flavor. Oat milk might not seem like a good option if you’re on a ketogenic diet, though. In this post, we’ll examine oat milk’s nutritional composition and see if it can be incorporated into a ketogenic diet.

What is Oat Milk?

Oat milk is a dairy-free alternative to milk that is made from whole oats, water, and, on rare occasions, other ingredients such as oils, gums, and thickeners. It has a moderately sweet flavour and a creamy consistency. Oat milk has gained popularity recently due to its potential health benefits, which include being a rich source of fibre and having a smaller environmental impact than dairy milk.

Is Oat Milk Keto

Understanding the Keto Diet

Let’s first discuss the keto diet before moving on to oat milk. The goal of the ketogenic diet, which consists of a high-fat, low-carb, and moderate-protein diet, is to induce ketosis in your body. When your body is in ketosis, it switches from using glucose as its main energy source to using fat as fuel.

You must keep your daily carbohydrate consumption to 20 to 50 grams in order to enter ketosis. This entails staying away from high-carb items like bread, pasta, and sweet snacks. Instead, concentrate on eating modest amounts of protein together with healthy fats like avocado, almonds, and olive oil.

The Nutritional Profile of Oat Milk

Now let’s take a look at the nutritional profile of oat milk. One cup of oat milk (240ml) contains approximately:

  • Calories: 120
  • Fat: 5g
  • Carbohydrates: 16g
  • Fiber: 2g
  • Sugar: 7g
  • Protein: 2g

As you can see, oat milk has 16g of carbs per cup, which is a fair amount. As a result, it might not be the greatest option for people who strictly adhere to the ketogenic diet because it easily exceeds the daily carbohydrate restriction.

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Is Oat Milk Keto

Is oat milk keto-friendly?

So, is oat milk suitable for keto? The answer is based on your unique objectives and how strictly you restrict your carbohydrate consumption. Oat milk may not be appropriate if you are on a very low-carb ketogenic diet.

You might be able to use oat milk in moderation if you take a more flexible approach to keto and are prepared to include certain higher-carb foods in your diet.  You might, for instance, add a modest quantity to your coffee or smoothie without going over your daily carbohydrate allowance.

How Does Oat Milk Affect Ketosis?

The goal of the keto diet is to put your body into a state of ketosis where it uses fat as fuel rather than carbohydrates. Your daily carbohydrate consumption should be kept to 20 to 50 grams in order to maintain ketosis. It is obvious that oat milk has a substantial amount of carbohydrates because one cup has 16 grams of them. Not all of these carbohydrates are made equal, it is crucial to remember this.

Both soluble and insoluble fibre are included in oat milk, which may lessen the effect of blood sugar levels by delaying the absorption of carbs. Oat milk also includes beta-glucans, a soluble fibre that has been linked to a number of health advantages, including lowering cholesterol and promoting better digestion.

Dairy-Free Alternatives to Oat Milk

There are many additional dairy-free milk options available if oat milk is not suitable for a ketogenic diet or does not suit your dietary choices. Here are a few to consider:

  • Almond milk: Almond milk, a product resulting from the pulverisation of almonds and water, contains a high concentration of advantageous lipids and a low amount of carbohydrates.  Its essence exudes a nutty quality, while being affluent in vitamin E.
  • Coconut milk: Coconut milk, on the other hand, derives its flavour from the combination of coconut flesh and water during its production. The resulting fluid has a thick, creamy texture with a hint of sweetness. It serves as an exceptional source of healthy fats and medium-chain triglycerides (MCTs).
  • Hemp milk: Hemp milk, concocted from hemp seeds and water, is an abundant reservoir of omega-3 and omega-6 fatty acids. Its flavor profile can be described as nutty, while containing a small number of carbohydrates.
  • Cashew milk: Cashew milk, a beverage of cashew and water, provides a creamy, slightly sweet taste. It provides a beneficial source of lipids and is a viable option for culinary uses such as baking and cooking.
  • Macadamia milk: Macadamia milk, developed from macadamia nuts and water, yields a rich and creamy texture, coupled with a mildly sweet essence. It has a low carbohydrate content and is rich in beneficial fats.

It is simple to pick one of these dairy-free milk substitutes that meets your preferences and dietary requirements because each one has a distinctive flavour and nutrient profile.

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Is Oat Milk Keto

Worst Milk Options on Keto:

  • Cow’s Milk:

Cow’s milk is not a keto-friendly option as it’s high in carbs and lactose. One cup of cow’s milk contains around 12 grams of carbs, which can quickly kick you out of ketosis. If you must consume cow’s milk, opt for full-fat versions as they’re lower in carbs than skim or low-fat versions.

  • Soy Milk:

Soy milk is a well-liked milk substitute, but it’s not a smart choice for anyone following the ketogenic diet. It can be challenging to stay in ketosis because it contains few good fats and many carbohydrates. For people with soy allergies, soy milk is not a good choice because it is also a common allergen.

  • Oat Milk:

Another milk substitute that is unsuitable for keto is oat milk. It’s hard to stay in ketosis because it’s low in good fats and high in carbohydrates. Because it frequently comes into contact with cereals that contain gluten, oat milk is likewise not acceptable for people who have gluten sensitivities.

How to Make Oat Milk More Keto-Friendly

There are a few straightforward changes you can make to oat milk if you enjoy it and want to make it more keto-friendly. You might, for instance, attempt to make your own oat milk using stevia or monk fruit as a low-carb sweetener. This will aid in lowering the milk’s overall carbohydrate content.

To balance your macros, you may also use oat milk sparingly and combine it with other keto-friendly items. For instance, you might combine it with high-fat coconut cream to make a rich and gratifying treat or use a tiny amount of oat milk in a low-carb protein shake.

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Is Oat Milk Keto

Incorporating oat milk into your keto diet

  • Stick to unsweetened oat milk to avoid added sugars and extra carbs.
  • Use oat milk sparingly to keep your carb count in check.
  • Consider using oat milk as an occasional treat or in small amounts as a flavor enhancer in recipes.

How to Make Keto-Friendly Milk at Home

If you’re looking for a keto-friendly dairy-free milk alternative but can’t find one that suits your taste buds, you can make your own at home. Here’s a quick recipe for keto-friendly almond milk:


  • 1 cup of raw almonds
  • 4 cups of water
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • Sweetener of your choice (optional)


  • Soak the almonds in water overnight.
  • Drain and rinse the almonds, and then add them to a blender with the water, sea salt, and vanilla extract.
  • Blend on high for 2–3 minutes, or until the mixture is smooth and creamy.
  • Strain the mixture through a nut milk bag or cheesecloth into a clean container.
  • Add sweetener of your choice if desired.
  • Store in the refrigerator for up to 5 days.

Benefits of Keto Milk Drinks

Keto milk drinks offer several health benefits, making them an excellent choice for individuals following the keto diet. Some of the benefits of keto milk drinks include:

  • Promotes weight loss

Keto milk drinks are low in carbohydrates and high in healthy fats, which can help individuals lose weight. They help individuals stay full for longer, reducing the need to snack between meals.

  • Improves Brain Function

Keto milk drinks are high in healthy fats, which are essential for brain function. These drinks contain MCT oil, which is easily absorbed by the body and helps improve cognitive function.

  • Increases Energy Levels

Keto Milk Drinks are an excellent source of energy for individuals following the keto diet. They provide a quick burst of energy without causing a spike in blood sugar levels.

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Is Oat Milk Keto


Oat milk is relatively high in carbohydrates, so it might not be the best option for people who are strictly following a ketogenic diet. You might be able to use oat milk in moderation if you take a more flexible approach to keto and are prepared to include certain higher-carb foods in your diet. Do not forget to monitor your carbohydrate consumption and modify your portion sizes as necessary.

There are several choices available if you’re seeking keto-friendly milk substitutes. Just make sure to read the nutrition label and pick a milk that doesn’t exceed your daily carbohydrate allowance.


Can I have oat milk on a low-carb diet?

Oat milk has a fair amount of carbohydrates; therefore, people on a low-carb diet might want to avoid it.

Can I make my own low-carb oat milk?

Sure, you may make your own oat milk using stevia or monk fruit, two low-carb sweeteners.

Is almond milk a better choice than oat milk on keto?

Almond milk is lower in carbohydrates than oat milk and can be a good choice for those following a keto diet.

How much oat milk can I have on keto?

This will depend on your individual daily carb limit. Be sure to track your intake and adjust your portion sizes accordingly.

Can I have oat milk in my coffee on keto?

Yes, you can use a small amount of oat milk in your coffee on keto; just be sure to track your carb intake and adjust your portion size accordingly.

Is almond milk keto?

Almond milk is a fitting choice for those who adhere to a ketogenic diet, as it boasts a substantial amount of healthy lipids and a minimal quantity of carbohydrates.

Which milk is keto-friendly?

Almond, coconut, hemp, and flax milk are among the milk alternatives that harmonize with the ketogenic diet.

Is lactose-free milk keto-friendly?

Yes, lactose-free milk is appropriate for the keto diet due to its high fat and low carbohydrate content. Nevertheless, it’s important to check the nutrition label carefully because certain lactose-free milk brands may also have additional sugars.

Can you have whole milk on keto?

Whole milk is not advised for the ketogenic diet because it contains more carbs than other milk alternatives.  Low-carb, unsweetened milk substitutes are ideal.

Why drink oat milk to lose weight fast?

Oat milk is not necessarily a weight-loss drink. However, it can be a good alternative to cow’s milk for those looking to reduce their dairy intake. It is lower in fat and calories than whole milk and contains some fiber, which can aid in digestion.

Does oat milk make you gain weight?

Consuming oat milk in moderation is unlikely to cause weight gain. However, if you consume it in excess or choose a sweetened variety, it may contribute to weight gain.

Can I eat oats with milk for weight loss?

Oats are a good source of fibre and can aid in weight loss when consumed in moderation as part of a balanced diet. Choosing a low-fat or plant-based milk alternative can also contribute to weight loss goals.

Does oat milk help you control your gut and lose weight?

Oat milk contains some fiber, which can aid in digestion and promote gut health. However, it is not a magic weight-loss solution and should be consumed in moderation as part of a balanced diet.


  1. “The ketogenic diet: a detailed beginner’s guide to keto.” Healthline, 2021.
  2. “Oat milk nutrition facts.” USDA FoodData Central, 2021.
  3. “Are oats and oat milk keto-friendly?” Perfect Keto, 2020.
  4. “Low-carb oat milk recipe.” Wholesome Yum, 2021.
  5. “Almond milk nutrition facts.” USDA FoodData Central, 2021.