Make this sugar-free keto condensed milk with just 2 ingredients in 5 minutes. It is the low-carb version of the traditional sweetened condensed milk and is also high-protein, low-calorie, and requires no cooking. It has 0.9 g carbs, 3.8 g protein, and 17 calories per tablespoon.
Table of Contents
- 1 Why You'll Love This RECIPE
- 2 Keto Condensed Milk Recipe
- 3 Ingredients and Substitutions
- 4 How to make keto condensed milk
- 5 Expert tips for Sugar-Free Sweetened Condensed Milk
- 6 Condensed Milk Calories
- 7 Frequently Asked Questions
- 8 How to Store
- 9 Other condensed milk recipes
- 10 Keto Condensed Milk (Sugar-Free)
Why You'll Love This RECIPE
- Sweet
- Smooth texture
- It is healthy: High-protein, low-carb, and low-calorie!
- Quick and easy to make: It calls for just 2 ingredients and you can prepare it in just 5 minutes!
- No cooking
- No added thickeners such as xanthan gum
- Versatile: Use it to make recipes that would call for regular sweetened condensed milk
Keto Condensed Milk Recipe
This sugar-free condensed milk is also keto and can be used in many dessert recipes, in drinks such as iced coffee, in ice cream, and to drizzle over cakes and crepes, etc.
All that you need to make it is 2 ingredients and 5 minutes to prep.
No cook is involved.
You can also replace any of those 2 ingredients easily if you are neither on a keto diet nor on a high-protein diet.
But if you prefer to cook yours, you can replace some ingredients and cook your own for about 30-45 minutes.
Ingredients and Substitutions
To make this sugar-free condensed milk, you will need:
- 1 cup sugar-free 100% whey protein powder (a mix of concentrate and isolate protein) -- TIP: In order for your keto condensed milk to taste good, choose a protein powder that you enjoy! I have tried several brands but the one with the best flavor is Premier 100% whey protein powder, vanilla. If you are not on a low-carb or high-protein diet, you can use full-fat coconut milk powder or milk powder instead)
- ⅔ cup granulated sweetener (or another granulated sugar substitute of your choice such as Splenda or monk fruit, but avoid Allulose which makes it too goopy, and Erythritol because it may recrystallize after chilling the condensed milk in the fridge)
- ⅓ cup boiling water (or more, about double the amount, depending on your protein powder)
- ½ teaspoon vanilla extract (OPTIONAL)
NOTE: If you only have 100% isolated protein powder, you can still make this recipe using the same measurements listed above, except for the boiling water. You'll need ½ cup of boiling water or more; otherwise, the mixture will be so thick you won't be able to blend all the ingredients together.
How to make keto condensed milk
- To make this low-carb sweetened condensed milk, place protein powder, granulated sugar substitute, and boiling water into a food processor or blender. PIC.1
- Blend until the mixture becomes homogeneous, smooth, and creamy, about 30-60 seconds. If it is too thick, start adding a little bit more water and blend again until becoming creamy but neither too thick nor too thin. PIC. 2
- Pour the mixture into a mason jar and let it cool fully before closing the jar and chilling it in the fridge. It will get thicker as it chills. PICS. 3 & 4
The cooking version of Low Carb Condensed Milk
This cooking version requires different ingredients and is neither high protein nor low calorie. I have never tested it with protein powder.
For making this version, heat a large saucepan over medium heat and melt 3 tablespoons of unsalted butter. Stir in the 1 ½
cups of heavy whipping cream and ⅓ cup of powdered monk fruit sweetener or Splenda until homogeneous.
Bring to a boil over medium heat, stirring constantly. Then reduce it to low heat and let it simmer for 30-45 minutes, stirring occasionally until the mixture reduces to about half and is thick enough to coat the back of a spoon.
Let it cool completely in a mason jar before securing the lid and refrigerate.
Expert tips for Sugar-Free Sweetened Condensed Milk
- The key to your low-carb condensed milk tasting good is to choose a protein powder that you enjoy. If that one you have at home makes good smoothies, you can use it to make this recipe.
- I have not tested this recipe with plant-based protein powders. It may not work for this recipe!
- Be aware the amount of boiling water will depend on the type of protein powder used. 100% isolated protein powder requires more water than 100% whey protein. But you can always add more water to adjust the consistency of your keto condensed milk.
- If you are not on a high-protein diet, you can use either full-fat coconut milk powder or milk powder instead of protein powder. But if you are on a low-carb diet and don't have protein powder at home, use full-fat coconut milk powder, avoiding milk powder which has a lot of carbs.
- Full-fat coconut milk powder is also a great vegan/dairy-free option!
- Always use a granulated sugar substitute that you enjoy. Do not use a liquid one (it will alter the consistency of the condensed milk). If using a powdered sugar sub (fine texture), you may need more than ⅔ cup to sweeten your keto condensed milk.
- If you intend to make the cooking version of our recipe, make sure to neither use Erythritol-based sweeteners (e.g. Swerve) nor Allulose. Why? Erythritol tends to recrystallize as it chills while allulose could make your condensed milk too goopy so that your desserts never firm up as it should besides caramelizing easily producing something similar to dulce de leche.
- Blend all the ingredients quite well until smooth and creamy. You can adjust the thickness by adding a little more boiling water.
- Let your mixture fully cool before chilling.
Condensed Milk Calories
About 1 tablespoon of regular sweetened condensed milk contains about 65 calories, 11 g carbs, and 1.5 g protein.
On the other hand, the same amount of our sugar-free condensed milk has 17 calories, 0.9 g carbs, and 3.8 g protein.
Frequently Asked Questions
What is Sweetened Condensed Milk?
Traditional sweetened condensed milk is a mixture of whole milk and sugar.
It goes through a heating process to remove about half the water from the milk, resulting in a thick, sweet mixture that has a higher concentration of both milk and sugar and of course, calories.
And if you're dairy-free, you'll want to try this dairy-free sweetened condensed milk recipe!
Does condensed milk have carbs?
Traditional condensed milk has 22g carbs per 2 tablespoons. But our keto condensed milk has only 1.8 g carbs per 2 tablespoons.
Is sugar-free condensed milk keto?
Not necessarily! To be sugar-free it must contain a sugar substitute instead of added sugars. But if one of the ingredients is whole milk, it won't be keto-friendly because whole milk contains a lot of carbs. However, our recipe is both sugar-free and keto!
How to Store
Store keto condensed milk in a mason jar in the fridge for up to 15 days. The cooking version keeps well for up to 30 days.
Either way, let it sit at room temp for 15-30 minutes to loosen up.
You can freeze the cooked condensed milk in a sealable container for up to 4 months. Let it thaw in the fridge and stir well to use in your keto desserts!
Other condensed milk recipes
- Dulce de leche recipe
- How to make sweetened condensed milk frosting
- Rice pudding with condensed milk
- Brigadeiros recipe
- Coconut flan
- Mango ice cream
- Brazilian lemonade
- Chocolate popcorn with condensed milk
- Beer brigadeiros
- Brigadeirao
- Pumpkin dump cake with condensed milk
- Keto chocolate cheesecake
PIN & ENJOY!
Keto Condensed Milk (Sugar-Free)
Equipment
- 1 blender or food processor
- 1 Mason jar
Ingredients
- 1 cup sugar-free 100% whey protein powder a mix of concentrate and isolate protein -- TIP: In order to your keto condensed milk taste good, choose a protein powder that you enjoy! I have tried several brands but the one with the best flavor is Premier 100% whey protein powder, vanilla. If you are not on a low carb or high-protein diet, you can use full-fat coconut milk powder or milk powder instead)
- ⅔ cup granulated stevia or another granulated sugar substitute of your choice such as Splenda or monk fruit but avoid Allulose which makes it too goopy and Erythritol because it may recrystallize after chilling the condensed milk in the fridge
- ⅓ cup boiling water or more, about double the amount, depending on your protein powder
- ½ teaspoon vanilla extract OPTIONAL
Instructions
- To make this NO COOK low-carb sweetened condensed milk, place protein powder, granulated sugar substitute, and boiling water into a food processor or blender.
- Blend until the mixture becomes homogeneous, smooth, and creamy, about 30-60 seconds. If it is too thick, start adding a little bit more water and blend again until becoming creamy but neither too thick nor too thin.
- Pour the mixture into a mason jar and let it cool fully before closing the jar and chilling in the fridge. It will get thicker as it chills. SEE NOTES FOR THE COOKING VERSION!
Recipe Video
Recipe Notes
- For making this version, heat a large saucepan over medium heat and melt 3 tablespoons of unsalted butter. Stir in the 1 ½ cups of heavy whipping cream and ⅓ cup of powdered monk fruit sweetener or Splenda until homogeneous.
- Bring to a boil over medium heat, stirring constantly. Then reduce it to low heat and let it simmer for 30-45 minutes, stirring occasionally until the mixture reduces to about half and is thick enough to coat the back of a spoon.
- Let it cool completely in a mason jar before securing the lid and refrigerate.
Nutrition
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.
Sarah says
Pretty darn good, but still a little grainy. I used mine as a base for pumpkin spice sauce. Mixed in 1/4 c. Puréed pumpkin, pumpkin pie spice and a little extra brown sugar swerve. Very good substitute.
Denise Browning says
Hi Sarah! Thank you for your feedback. Mine was thick yet not grainy. I blended mine quite well until smooth! But I have to say I love you used this keto condensed milk to make your pumpkin spice sauce. I will try it myself! Thank you again!