I had a request from a reader for my low-carb milk recipe. It is featured in both Nourished and Carb Wars; Sugar is the New Fat.

Lactose, or milk sugar, tastes less sweet than other forms of sugar, but each 8-ounce serving of milk, including low-fat and non-fat milk, contains the equivalent of 3 teaspoonfuls of table sugar. By using the protein and cream components of real milk and replacing just the sugar, you can make your own delicious, low-carb milk.

2 tablespoons plain whey protein powder (2 net grams of carbohydrate or less per serving)*
3 tablespoons heavy cream
1 cup water
Sugar substitute equal to 1 tablespoon sugar
A few grains of salt

Stir the whey powder and salt into the cream and mix to form a paste. Add the water and sweetener and whisk until smooth or mix in a blender. Chill until very cold or add ice to the glass.

Makes 1 ( 8-ounce ) serving .
Per serving—Net carbohydrate: 1.8 g; Protein: 11.9 g; Fiber: 0 g; Fat: 17.6 g; Calories: 210
Total weight: 8 fluid ounces
Preparation time: 5 minutes active and total

*I like MRM brand whey powder.

If you use a sweetened vanilla whey protein powder, omit or reduce the sweetener.

Pin It > http://www.pinterest.com/pin/224405993907754422/

Image: Glass of milk on tablecloth by Janine Chedid.
(c) 2014, Judy Barnes Baker, www.carbwars.blogspot.com

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Judy Barnes Baker

The working title for my first book was, “You’ll Never Know What You Are Missing.” It summed up my goal: to make eating for health synonymous with eating for pleasure. Once you discover the secret, you will find that the very best food for weight management, longevity, the treatment and prevention of disease, and over-all health and happiness is also the most sumptuous, satisfying, and indulgent way of eating the world has to offer. You are invited to the feast. Enjoy!


  1. Would this milk froth for cappuccinos?

    • I haven’t tried frothing it, Anonymous. I now have a frother, so next time I make it, I’ll try to remember to check. (I really prefer cream in coffee though–it doesn’t need to be frothed and it has less sugar.)

  2. Anonymous, I don't see why not, but I haven't tried it. Let us know if you find that it does, OK?

  3. I just use 12n12 add water to my thickness, then walla'……..milk!
    No carbs.

  4. That sounds pretty good, Anonymous. However I'm sorry to have to tell you that it won't really have zero carbs. Half of the half and half is milk which has about 12 grams of carbs per cup. The part that is cream actually has 5.92 grams of carbs per cup. I have a post that explains why the label says "0" carbs when it really isn't: http://carbwars.blogspot.com/2009/09/when-does-16-x-049-zero.html

  5. How about carnation evaporated milk does it have any sugar or carbs?

  6. Minnie, yes, the USDA says evaporated milk has 25.3 grams of carbs per cup from the lactose or milk sugar. Nonfat evaporated milk has 29. Best to avoid these concentrated milks.

  7. My daughter is lactose intolerant. Can almond milk be equally substituted for all the recipes I see on this site? There are so many good recipes but when they require heavy cream I hesitate to try them. Anne

  8. Yes, Anonymous, anytime milk is called for you can use almond or coconut milk. If the recipe calls for cream, however, you may need to add some fat. You could use coconut cream instead, which is more concentrated than coconut milk and that would probably work as well in most cases. By the way, cream should have very little, if any lactose. The lactose is in the whey. Perhaps if your daughter is highly allergic, she might react to heavy cream, though, if it contains traces of whey.

  9. low carb milk:

    1/3 cup fairfield filtered milk, I used low fat.
    1 tbspn cream
    2/3 cup water

    mix and enjoy. this tastes awesome.

  10. Patricia Bell, low-fat milk has all the sugar of regular milk, often more, because they add more milk powder to keep it from looking thin and blue. You would probably be better off drinking real, whole milk from grass-fed cows than trying to fix low-fat milk by putting the fat they took out back in. My recipe gives you milk that tastes good without sugar.

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