Is Buttermilk Keto? General Info, Recipes & Top Substitutes

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Curd is the perfect base for desserts like cheesecake and keto because of its sweet taste and thick texture.

But is curd keto?

This post will cover everything you need to know about eating curd on keto. I’m going to talk about the nutritional value, and some delicious recipes and low-carb alternatives.

Is curd keto-friendly?

One cup of buttermilk contains 12 grams of carbohydrates, all of which are sourced from sugarSo you can’t drink it on a keto diet.

Curd also lacks large amounts of The fiber. And since fiber is needed to reduce the carbohydrate response, buttermilk raises blood sugar levels, making it dangerous for people with diabetes. So I recommend staying away from buttermilk if you are doing the keto diet.

However, most people don’t drink cups of curd in one sitting. They’ll use a few tablespoons when baking desserts like cookies and sourdough bread to give it an extra flavour.

So if you use small amounts in recipes, curd won’t get you out of ketosis.

Milk nutritional information

Curd 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 contains calcium, which strengthens bones and teeth, and small amounts of potassium help with this Keto flu.

Keto-friendly curd recipes

Love the flavor of curd but don’t want to interfere with ketosis? Don’t worry; Here are two recipes that will allow you to enjoy curd while staying in ketosis:

  • Keto pancakes with milk
  • Keto fried chicken with milk

Keto pancakes with milk

Buttermilk pancakes

A keto breakfast is a delicious way to boost 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

For this recipe, you will need the following ingredients:

  • Six large eggs
  • A 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 butter cream or sour cream
  • a pinch of salt
  • Half a teaspoon of gluten-free baking powder
  • A teaspoon of lemon juice

To get started, separate six eggs into two bowls. One with your egg whites and one with your yolks. Add almond flour, whey protein powderbaking powder, salt and sweetener to the egg yolk bowl. Combine with pouring melted butter.

Next, add the buttercream and keep stirring until the mixture is smooth and set this bowl aside.

Now we are going to prepare the egg whites. Mix egg whites and lemon juice in a large mixing bowl. Once the mixture is fluffy, add it to the egg yolk mixture and fold in gently.

The final step is to put this mixture in a frying pan over medium heat and cook it until it becomes al dente Pie It reaches a golden brown colour.

Keto fried chicken with milk

Keto fried chicken with butter

This American classic with a keto spin is perfect if you’re craving traditional fried chicken without the harmful vegetable oils and flour used to make it.

So gather some spices like paprika, garlic powder, black pepper, Himalayan pink salt, mustard powder, ground ginger, and cinnamon.

You will also need:

  • Coconut Oil
  • A quarter cup of whipped milk cream
  • Almond milk
  • one egg
  • Three tablespoons of whey protein powder

This is a recipe that depends on your style, so there are no exact measurements for the spices. You will need to measure how spicy you want your chicken to be and adjust the seasoning accordingly.

So add the eggs, buttermilk cream, spices, and whey protein to a large bowl and whisk well. You will find that the mixture is quite thick, so add it slowly Almond milk Continue to stir until the mixture becomes the consistency of pancake batter.

Now comes the fun part. Place the skillet on the stove over medium to high heat. Wait until it reaches 280 to 300 degrees, dip the chicken in the marinade and place it in the skillet. Cook these bad boys for seven to 10 minutes on each side, then pop them in the oven for 20 minutes at 350 degrees Fahrenheit.

This will provide a crispier batter than most traditional fried chicken recipes, all while keeping you in a state of ketosis.

3 keto buttermilk alternatives

Are you considering introducing low-carb alternatives into your ketogenic diet? great! Consider these tasty options:

  • Fortified almond milk
  • Unsweetened coconut milk
  • plain yogurt

Fortified almond milk

Fortified almond milk

If you’re a big fan of drinking curd and other types of dairy products, why not try fortified almond milk? It has a rich nutty flavor and if you don’t like the lack of sweetness, add some erythritol.

One cup of almond milk contains the following micro and macronutrients:

  • 1.4 grams of carbohydrates
  • Three grams of fat
  • One gram of protein
  • 40 calories

This low calorie count is beneficial for anyone looking to lose weight. In contrast, regular dairy milk contains 150 calories, nearly four times more than almond milk.

But, as always, read the label before buying. Most brands offer sweetened almond milk, which can quickly get you out of ketosis.

Unsweetened coconut milk

Unsweetened coconut milk

coconut milk It is also a healthy option on the keto diet. It contains 13 grams of total carbohydrates and five grams of dietary fiber, making it a net carb count of eight grams. It also boosts your potassium intake, with 1 cup containing 630 mg of potassium, which helps new keto dieters with the keto flu.

If you want to increase your fat intake on keto, you’ll be happy to know that coconut milk contains 58 grams of fat. So feel free to add it to all your desserts such as mousse, cheesecake and milk tart.

plain yogurt


If you are not satisfied with the texture of keto desserts, try one of these fermented dairy products such as plain yogurt. Its thick, creamy texture keeps desserts like cheesecake and yogurt cake together.

But plain yogurt offers powerful health benefits, too. Research has shown The lactic acid bacteria in yogurt can promote gut health.

One cup of plain yogurt contains:

  • Eight grams of carbohydrates
  • Four grams of fat
  • 107 calories

Yogurt is nutrient-dense, providing the body with ample amounts of calcium, riboflavin, and niacin.

If you’re struggling with a busy morning, I recommend pouring yogurt into a bowl with some berries and a keto smoothie for a quick and delicious breakfast.

Final thoughts on is the keto curd

a glass of milk

Drinking buttermilk is impractical on the ketogenic diet as one cup contains 12 grams of sugar.

However, if you use a few tablespoons of buttermilk to give desserts some extra flavor, it won’t interfere with ketosis. So try our delicious keto pancakes or fried chicken.

But if you’re looking for a keto buttermilk alternative that you can enjoy, opt for fortified almond milk, unsweetened coconut milk, and plain yogurt. These alternatives contain less than eight grams of net carbs per cup, so they won’t get in the way of ketosis.

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