If you love baking, but often get stumped when substituting regular full cream milk, then I’ll teach you how to make milk from heavy whipping cream.
I’ve done some simple mathematics, taste testing and sweetness ratios that will help you create a keto milk substitute that is identical to regular milk.
On a low carb diet, its impossible to have regular milk simply due to the fact that it has 12g plus of sugar per glass. Milk contains a sugar which is called lactose, which over 70% of people actually can’t digest (say the paleo people). Because of this, 12g of sugar is half your carbohydrate intake for the day on a ketogenic diet.
How To Make Milk From Heavy Whipping Cream
Regular Full Cream Milk has 3.5% milk fat
Heavy Whipping Cream has 35% milk fat
*Here in Australia, heavy whipping cream is the same as pure cream or thickened cream*
So… to create a liquid with 3.5% milk fat from cream, you would need 10X less liquid.
This means that to create the fat percentage of 100ml of milk by using cream, you would need 10ml of cream. Then, mixed with 90 ml of water, this gives the total volume of the milk 3.5% milk fat.
But wait, milk can’t be that simple? You’re right, milk’s flavour comes from the combination of milk fat AND sugar (lactose). For this reason, we need to substitute the lactose for an alternative sweetener, such as erythritol, stevia or monk fruit.
From the taste testing, I’ve done between regular full cream milk, and the keto milk substitute being created here, I’ve found that 1-2 teaspoons of erythritol or 6 drops of stevia will give an approximate sweetness when compared to regular milk.
Tip!
If you are not following a ketogenic diet, feel free to use whatever sweetener you like. If you are following a ketogenic diet, then using a keto-friendly sweetener is important.
No more poorly substituted almond milk or coconut milk in your favourite recipes. You now have the power to create amazing recipes that would have usually required the squint taste test.
I hope you enjoy creating this keto milk substitute, remember to tag me on Instagram with the recipes you create!
Try using this milk substitute in the following keto recipes
How To Make Milk From Heavy Whipping Cream
Ingredients
- 25 ml heavy whipping cream
- 225 ml cold water
- 2 tsp Erythritol (SoNourished) (or 6-8 drops stevia or 2 tsp sugar subsitute)
Instructions
- Mix all the ingredients together, and use chilled.
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Katie says
I’m babysitting my neice today & forgot to buy milk. I tried this recipe & she can’t tell a difference between this & her regular whole milk. I can’t really, either. Thank you!
Ann RLT says
Sheer Genius!! Thanks Aaron. Also saves buying jugs of milk for .5cup a day. Cheaper than any lactose free milk.
FatForWeightLoss says
I’m so glad to hear Ann 🙂
Deborah Arlt says
Thank you
MARY HARRIS says
clear info. spot on
Happy says
I took 15 mils of thickened cream (home brand, woolies) and added 135 mils of water to make 150 mils of ‘milk’ (added a teaspoon of erythritol). It did taste somewhat like milk. When I made tea (boiling water, tea leaves and ‘milk’) and it was awfully wrong. The ‘milk’ didn’t hold up and it was as if I was just drinking decoction which looked like tea. Just wanted to put in my results if anyone else was trying the same.
I understand this is never going to taste like for like – but any tips for me mate ?
FatForWeightLoss says
Homogenised milk has been heat treated and altered to play well in hot liquids. Have you used unhomoginised Milk before?
happy says
No, I haven’t. Just the regular home brand from woolies/coles.
Ann RLT says
Thanks Happy, I was wondering about that. Will try mixing cream into boiled water?
Lavina Monteiro says
I had a similar issue.
Christina Groves says
Great job figuring out the ratios to make milk from heavy whipping cream. I always knew it could be done, just never did the testing. Thanks from NY
FatForWeightLoss says
Thanks so much Christina 🙂
Pete says
Sounds good. Anything that keeps a bit of “normal”, especially while adapting is a good thing. Can you make a litre or two and leave it In the fridge for as long as the expiry date shows on the cream?
Helen says
Hello Aaron, I was wondering how to make milk from whipping cream, and that is how I found you..lol.. Thank you so much. I’m a long way from Australia, New Brunswick, Canada, and it’s cold here with plenty of snow.
FatForWeightLoss says
Thanks, Helen! Great minds think alike!
GV says
Could I use this milk to make keto yogurt?
FatForWeightLoss says
I’m actually not sure, as it will need sugar in the milk to ferment.
Metqa says
I think not as what will the culture eat? It eats the lactose and the byproduct is lactic acid which curdles the milk and makes it tart and thick. With No milk sugar to feed the lactos baccilus, it will starve and not process as well as if you used whole milk with full milk sugar. People have made lower carb yogurt using half milk and half cream, though. Understanding that the carb count will not be as high as full milk since lactic acid is the product of the lactose being eaten. Some have suggested that a properly 8+ hour fermented yogurt could be as low as 8-4g per cup.