10 Best Keto-Friendly Milk Alternatives

While most plant-based alternatives are made by blending water with nuts or seeds, believe it or not, you can even make milk from a humble yellow pea! Pea milk might not sound that appetizing to you; peas aren’t everyone’s favorite vegetable, but they are an excellent source of plant-based protein, an important part of the keto diet.

In fact, 8 ounces of unsweetened pea milk offers an astounding 8 grams of protein, and only 2 grams of net carbs, according to the USDA. Anyone trying keto with nut or soy allergies will love pea milk as a safe and healthy option.

As Mashed writes, pea milk brands like Ripple possess a thick consistency that is similar to cream, so drinking it straight up might not be desirable. However, the thickness will lend itself well to a keto-friendly smoothie, buttery cheese sauce, or even a homemade coffee creamer. The possibilities are endless here; after all, you are the chef in your kitchen.

For a nut-free version of keto-friendly chocolate milk, look for Hershey’s sugar-free chocolate syrup, which contains 3 net carbs in a 1-tablespoon serving (via Hershey’s). A bit of that swirled into a glass of cold pea milk and sweetened with keto-friendly sweetener will make for a rich glass of keto chocolate milk that can be enjoyed occasionally.