Coconut Milk Keto Guide: Benefits, Recipes, and More

Discover the benefits of using Coconut Milk Keto and find delicious recipes to incorporate this healthy ingredient into your meals.

Coconut milk has gained popularity in recent years as a versatile and nutritious ingredient. It is rich in healthy fats and contains no lactose, making it a great option for those with dairy sensitivities or following a vegan diet. In addition, coconut milk is low in carbs, making it a suitable choice for those on a ketogenic diet.

What is a Keto Diet? 

A ketogenic diet is an eating plan that emphasizes high-fat, moderate-protein, and low-carbohydrate intake. The primary goal is to induce ketosis, a metabolic state in which the body burns fat to make ketone bodies for energy rather than consuming glucose from carbs.¹

What is Coconut Milk? 

The creamy, white liquid known as coconut milk is made from the shredded flesh of mature coconuts. Because of its rich flavor and creaminess, it is frequently utilized in a variety of cuisines, especially Southeast Asian cuisine. It is not to be confused with coconut water, which is the thin, mildly sweet liquid that is contained in young coconuts.

Coconut Milk nutrition profile²

Please note that these values can vary slightly depending on the brand and processing methods. Always check the nutritional label for precise information.

Is Coconut Milk Keto-Friendly? 

Some varieties of coconut milk are more keto-friendly than others now that we know the fundamentals of the product. Making the correct kind of choice and including it in your diet is crucial.

1. Inherently High Fat and Low Carbohydrate

As was already noted, ordinary coconut milk—whether canned or fresh—is ideal for the keto diet because it naturally has a high-fat content and a low carb content.

2. Examining the Nutrition Information

It is noteworthy that the nutritional profiles of various varieties of coconut milk vary. Always look for the fat and carbohydrate amount on the nutrition label to be sure you’re purchasing a keto-friendly kind.

Differences Between Coconut Milk and Other Milk Alternatives³

These differences make each milk alternative suitable for different dietary needs, taste preferences, and culinary purposes. It’s essential to consider factors such as nutritional content, flavor, and potential allergens when choosing a milk alternative.

How to Use Coconut Milk in a Keto Diet? 

Using coconut milk in a keto diet can be a delicious and versatile way to add healthy fats and flavor to your meals. Here are some ideas on how to incorporate coconut milk into a keto diet:

1. Curries and Soups: Use coconut milk as a base for curries and soups. Its creamy texture adds richness and depth of flavor to dishes while keeping them keto-friendly. Just be mindful of the carb content in any additional ingredients you add to your curry or soup.
2. Smoothies: Blend coconut milk with low-carb fruits like berries or avocado, along with some keto-friendly protein powder or nut butter, to create a creamy and satisfying smoothie. You can also add spinach or kale for extra nutrients without adding many carbs.
3. Coffee or Tea: Use coconut milk as a dairy-free creamer for your coffee or tea. It adds a subtle coconut flavor and richness to your hot beverages without adding sugar or carbohydrates.
4. Baking: Coconut milk can be used in keto-friendly baking recipes as a substitute for regular milk. It adds moisture and richness to baked goods without adding too many carbs. Just ensure you’re using unsweetened coconut milk to keep the carb count low.
5. Desserts: Create keto-friendly desserts like coconut milk-based puddings, custards, or ice creams. By using low-carb sweeteners like erythritol or stevia, you can satisfy your sweet tooth without kicking yourself out of ketosis.
6. Sauces and Dips: Use coconut milk to make creamy keto-friendly sauces and dips for meats, vegetables, or keto-friendly snacks. Combine it with herbs, spices, and low-carb thickeners like xanthan gum or coconut flour to create delicious sauces and dips.
7. Overnight Oats: Make keto-friendly overnight oats by soaking chia seeds or flaxseeds in coconut milk overnight. Add keto-friendly toppings like nuts, seeds, or unsweetened shredded coconut for extra flavor and texture.
8. Fat Bombs: Create coconut milk-based fat bombs by mixing coconut milk with coconut oil, cocoa powder, and your choice of keto-friendly sweetener. These bite-sized treats are perfect for satisfying cravings and boosting your fat intake on a keto diet.

When using coconut milk in a keto diet, make sure to choose unsweetened, full-fat coconut milk to keep the carb count low and maximize the health benefits of coconut’s healthy fats. Always check the nutritional label to ensure there are no added sugars or fillers that could increase the carb content.

How much coconut milk is considered keto-friendly

As 1 cup of coconut milk contains 13g of carbohydrates, you’ll want to stick to small amounts of coconut milk to remain in ketosis. 1 cup of coconut milk would contain 26% of your daily carb intake, so you may want to stick to 1/2 of a cup so that you don’t use up your carb allowance too quickly.

Alternatively, if it’s the end of the day and you’ve only consumed 37g of carbohydrates that day, you’d be safe to consume a whole cup of coconut milk and not go over the 50g daily allowance.

Coconut Milk Keto recipes

Keto Coconut Curry Chicken:

Ingredients:

• 1 lb chicken breast, diced
• 1 can (13.5 oz) full-fat coconut milk
• 2 tablespoons coconut oil
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 small onion, diced
• 1 bell pepper, sliced
• 2 tablespoons curry powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. In a skillet, heat coconut oil over medium heat. Add garlic, ginger, and onion. Sauté until fragrant.
2. Add diced chicken breast to the skillet and cook until browned.
3. Stir in curry powder and sliced bell pepper. Cook for another 2-3 minutes.
4. Pour in coconut milk, and season with salt and pepper. Simmer for 10-15 minutes until the chicken is cooked through and the sauce thickens.
5. Serve hot, garnished with fresh cilantro if desired. Enjoy with cauliflower rice or low-carb noodles.

Keto Coconut Shrimp:

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 cup unsweetened shredded coconut
• 1/2 cup almond flour
• 2 eggs, beaten
• Salt and pepper to taste
• Coconut oil for frying

Instructions:

1. In a bowl, mix shredded coconut and almond flour. Season with salt and pepper.
2. Dip each shrimp into beaten eggs, then coat with the coconut-almond mixture.
3. Heat coconut oil in a skillet over medium heat. Fry the coated shrimp for 2-3 minutes on each side until golden brown and crispy.
4. Remove shrimp from the skillet and place on a paper towel-lined plate to drain excess oil.
5. Serve hot with your favorite keto-friendly dipping sauce, such as sugar-free sweet chili sauce or avocado-lime dipping sauce.

Keto Coconut Chia Pudding:

Ingredients:

• 1 can (13.5 oz) full-fat coconut milk
• 1/4 cup chia seeds
• 2 tablespoons keto-friendly sweetener (e.g., erythritol or stevia)
• 1 teaspoon vanilla extract
• Optional toppings: unsweetened shredded coconut, berries, nuts

Instructions:

1. In a bowl, whisk together coconut milk, chia seeds, keto-friendly sweetener, and vanilla extract.
2. Let the mixture sit for 5 minutes, then whisk again to break up any clumps.
3. Cover the bowl and refrigerate for at least 2 hours or overnight, until the pudding thickens.
4. Serve chilled, topped with your favorite keto-friendly toppings such as unsweetened shredded coconut, berries, or nuts.

Summary

As regular, unsweetened coconut milk naturally has a high-fat content and low-carb content, it works well with most keto meal plans.

Certain types, meanwhile, might not be suitable for a ketogenic diet since they include additional sweets.

Although low-fat varieties lack the naturally high-fat content that regular coconut milk offers, they are nevertheless theoretically keto-compliant.

Therefore, the best option for adding fat and smoothness to your favorite keto dishes is to use full-fat, unsweetened coconut milk.

FAQs

Footnote:

1. https://www.ncbi.nlm.nih.gov/books/NBK499830/ ↩︎
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients ↩︎
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582574/ ↩︎