Keto Sweetened Condensed Milk: A Guilt-Free Indulgence for Your Low-Carb Lifestyle

For those embracing a ketogenic lifestyle or simply aiming to reduce their sugar intake, the craving for sweet treats can present a challenge. Traditional sweetened condensed milk, a staple in many desserts and baked goods, is unfortunately laden with sugar and carbs. However, with a few simple ingredients and minimal effort, you can create your very own keto-friendly version of this classic ingredient, opening up a world of possibilities for guilt-free indulgence.

What is Keto Sweetened Condensed Milk?

Keto Sweetened Condensed Milk is a sugar-free, low-carb alternative to traditional sweetened condensed milk. It allows individuals following a keto diet or those seeking to limit their sugar consumption to enjoy the rich, sweet flavor of condensed milk in their favorite recipes without derailing their dietary goals.

Why Make Keto Sweetened Condensed Milk at Home?

While some sugar-free varieties of sweetened condensed milk may be available on the market, many fall short in terms of taste and texture. Making it at home offers several advantages:

• Control over ingredients: You have the freedom to choose high-quality, keto-friendly ingredients and avoid unwanted additives or preservatives found in store-bought versions.
• Customization: You can adjust the sweetness, thickness, and flavor to your liking, ensuring it perfectly complements your desired recipes.
• Freshness: Homemade sweetened condensed milk is free from preservatives, making it a fresher and healthier option.

Versatility of Keto Sweetened Condensed Milk

The possibilities for using keto sweetened condensed milk are virtually endless. It can be used to:

• Sweeten and enrich keto-friendly desserts like pies, fudge, and ice cream.
• Create delicious keto-friendly beverages like Vietnamese coffee and lattes.
• Drizzle over pancakes, waffles, or other breakfast items.
• Add a touch of sweetness to cocktails and mocktails.

Two Simple Keto Sweetened Condensed Milk Recipes

There are two main ways to make keto sweetened condensed milk: a quick no-cook version and a traditional cooked version.

Read also: Easy Low-Carb Cheese Crackers

No-Cook Keto Sweetened Condensed Milk

This method is incredibly fast and requires only two ingredients:

• 1 cup sugar-free 100% whey protein powder (a mix of concentrate and isolate protein)
• Granulated sugar substitute to taste
• Boiling water

Instructions:

1. Place protein powder, granulated sugar substitute, and boiling water into a food processor or blender.
2. Blend until the mixture becomes homogeneous, smooth, and creamy, about 30-60 seconds.
3. 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.
4. 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.

Cooked Keto Sweetened Condensed Milk

This method takes a bit longer but results in a richer, more traditional flavor and texture.

Ingredients:

• 4 cups of heavy whipping cream
• 3 tablespoons of unsalted butter
• ⅓ cup of powdered monk fruit sweetener or Splenda
• Vanilla extract (optional)

Instructions:

1. Heat a large saucepan over medium heat and melt the butter.
2. Add heavy whipping cream and powdered monk fruit sweetener or Splenda until homogeneous.
3. Bring to a boil over medium heat, stirring constantly.
4. 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.
5. Remove from heat and stir in vanilla extract if using.
6. Let it cool completely in a mason jar before securing the lid and refrigerate.

Tips for Perfect Keto Sweetened Condensed Milk

• Choose the right sweetener: Powdered sweeteners, such as monk fruit, allulose, or erythritol-based blends like Swerve Confectioners, dissolve more easily and prevent a grainy texture.
• Use heavy cream: Heavy cream provides the necessary fat content and helps the mixture thicken properly.
• Simmer gently: Maintain a gentle simmer to avoid scorching the milk and ensure even thickening.
• Stir frequently: Stirring prevents the mixture from sticking to the bottom of the pan and promotes a smooth, creamy texture.
• Be patient: The mixture will continue to thicken as it cools, so don't be tempted to overcook it.
• Adjust consistency: If the mixture is too thick, add a little warm water to thin it out before using it in recipes.
• Add a pinch of salt: A pinch of salt can enhance the sweetness and balance the flavors.

Troubleshooting

• Grainy texture: This is usually caused by using a granulated sweetener that didn't fully dissolve. Try using a powdered sweetener next time.
• Crystallization: Erythritol-based sweeteners can sometimes crystallize in the fridge. Using a combination of sweeteners, such as allulose and Swerve Confectioners, can help prevent this.
• Doesn't thicken: Ensure you are using heavy cream and simmering the mixture long enough. Adding a small amount of xanthan gum can also help thicken it.
• Too thick: Add a little warm water to thin it out to your desired consistency.

Variations

• Dairy-free: Use canned coconut milk instead of heavy cream. You may need to add a bit more thickener, such as xanthan gum, to achieve the desired consistency.
• Caramel flavor: Simmer the mixture for a longer time (45 minutes to 1 hour) until it turns a caramel color and develops a richer flavor.
• Vanilla flavor: Add a teaspoon of vanilla extract after removing the mixture from the heat.
• Cinnamon flavor: Add a cinnamon stick to the mixture while simmering.

Storing Keto Sweetened Condensed Milk

• Refrigerator: Store homemade keto sweetened condensed milk in an airtight container in the refrigerator for up to 4 weeks.
• Freezer: For longer storage, transfer the cooled condensed milk to a freezer-safe container and freeze for up to 3 months.

Keto Sweetened Condensed Milk Recipes

• Keto Fudge: Combine keto sweetened condensed milk with chocolate, cocoa powder, and your favorite nuts for a decadent treat.
• Keto Ice Cream: Use keto sweetened condensed milk as a base for creamy, low-carb ice cream.
• Keto Cheesecake: Add keto sweetened condensed milk to your cheesecake batter for a rich and creamy texture.
• Keto Coffee: Sweeten your coffee or latte with a swirl of keto sweetened condensed milk.

Read also: Keto Calorie Counting: A Detailed Guide

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