Is Buttermilk Keto?

Is Buttermilk Keto?

Buttermilk is the perfect base for desserts like keto cheesecake and brownies due to its sweet taste and thick texture. But is buttermilk keto-friendly?

Is Buttermilk Keto-Friendly?

KetoConnect verdict: We give buttermilk a keto-friendly rating of ⭐⭐⭐ (out of 5)

One cup of buttermilk contains 12 grams of carbs, all of which come from sugar, so drinking it on a keto diet isn’t advisable. Buttermilk also lacks significant amounts of fiber, which is necessary to buffer the carb response. As a result, buttermilk can spike blood sugar levels, making it unsuitable for people with diabetes. Therefore, it’s best to avoid drinking buttermilk if you’re on keto.

However, most people don’t consume cups of buttermilk at once. Instead, they use a few tablespoons in recipes like biscuits and sourdough bread for added flavor. Using buttermilk in small quantities won’t knock you out of ketosis.

Buttermilk Nutritional Information

A cup of traditional buttermilk contains the following macros:

• 110 calories
• 9 grams of protein
• 3 grams of fat
• 13 grams of carbohydrates
• Less than 1 gram of fiber
• 12 grams of sugar

Buttermilk also provides calcium, which strengthens bones and teeth, and small quantities of potassium, which can help with keto flu.

Keto-Friendly Buttermilk Recipes

Do you enjoy the flavor of buttermilk but don’t want to interfere with ketosis? Here are two recipes that let you enjoy buttermilk while staying keto-friendly:

Keto Buttermilk Pancakes

This keto breakfast boosts your fat intake first thing in the morning. One serving contains:

• 3.5 grams of net carbs
• 25.5 grams of fat
• 13.7 grams of protein

Ingredients:

• Six large eggs
• ⅔ cup of almond flour
• Six tablespoons of oat fiber
• Half a cup of whey protein
• Two tablespoons of monk fruit sweetener
• Half a cup of buttercream or sour cream
• A pinch of salt
• Half a teaspoon of gluten-free baking powder
• One teaspoon of lemon juice

Instructions:

1. Separate six eggs into two bowls—one with egg whites and the other with yolks.
2. Add almond flour, whey protein powder, baking powder, salt, and sweetener to the yolks. Combine while pouring in melted butter.
3. Add buttercream and continue stirring until the mixture is smooth. Set aside.
4. Mix egg whites and lemon juice in a large mixing bowl until fluffy, then gently fold into the yolk batter.
5. Scoop the mixture into a pan on medium heat and cook until golden brown.

Keto Buttermilk Fried Chicken

This American classic with a keto twist is perfect for satisfying cravings for traditional fried chicken without the harmful vegetable oils and flour.

Ingredients:

• Spices: paprika, garlic powder, black pepper, pink Himalayan salt, mustard powder, ground ginger, and cinnamon.
• Coconut oil
• A quarter cup of churning buttermilk cream
• Almond milk
• One egg
• Three scoops of whey protein powder

Instructions:

1. Add egg, buttermilk cream, spices, and whey protein to a large bowl and whisk.
2. Slowly add almond milk until the batter reaches pancake batter consistency.
3. Heat a pan with coconut oil to 280-300 degrees.
4. Dunk chicken into the marinade, then cook in the pan for 7-10 minutes on each side.
5. Bake in the oven at 350 degrees Fahrenheit for 20 minutes.

3 Keto Buttermilk Substitutes

Thinking about introducing lower-carb alternatives into your keto diet? Consider these delicious options:

Fortified Almond Milk

Fortified almond milk has a rich, nutty flavor. If you miss the sweetness of dairy, add some erythritol.

Nutritional Information (per cup):

• 1.4 grams of carbs
• 3 grams of fat
• 1 gram of protein
• 40 calories

This low-calorie count is helpful for weight loss. Regular dairy milk has 150 calories, almost four times more than almond milk. Always check the label to avoid sweetened almond milk, which can knock you out of ketosis.

Unsweetened Coconut Milk

Coconut milk is another healthy keto option. It has 13 grams of total carbs and 5 grams of dietary fiber, resulting in a net carb count of 8 grams. Coconut milk also boosts your potassium intake, aiding those new to keto and struggling with keto flu.

Nutritional Information (per cup):

• 58 grams of fat

Feel free to add coconut milk to desserts like mousse, cheesecake, and milk tarts for a fat boost.

Plain Yogurt

Plain yogurt has a thick, creamy texture, ideal for holding desserts like cheesecakes together. It also offers powerful health benefits, as the lactic acid bacteria in yogurt boost gut health.

Nutritional Information (per cup):

• 8 grams of carbs
• 4 grams of fat
• 107 calories

Yogurt is nutrient-dense, providing ample calcium, riboflavin, and niacin. For a quick and yummy breakfast, try yogurt with some berries and keto syrup.

Final Thoughts on Is Buttermilk Keto

Drinking buttermilk isn’t practical on a ketogenic diet, as one cup contains 12 grams of sugar. However, using a few tablespoons in recipes won’t interfere with ketosis. Try our delicious keto buttermilk pancakes or fried chicken for a tasty treat.

If you’re looking for a keto-friendly buttermilk substitute, opt for fortified almond milk, unsweetened coconut milk, or plain yogurt. These alternatives have less than 8 grams of net carbs per cup, keeping you in ketosis without sacrificing flavor.