Oat Milk in a Keto Diet: Navigating Its Low-Carb Viability


If you purchase items through a link we may earn commission.

As an Amazon Associate we earn from qualifying purchases.

Can you imagine a life without milk in your tea, coffee, and lattes every day? Finding out that cow’s milk is not compatible with keto, can hit you hard. But, now it is time to look into alternatives.

Many cite oat milk as the closest you can get to the creaminess of regular milk. While it is a decent plant-based option and vegan-compatible, is oat milk suitable for the ketogenic diet?

The ketogenic lifestyle may seem excessively restrictive at times, but rest assured that you can have plant-based milk on keto.

You may explore several non-dairy varieties of milk that are low-carb and excellent for adding to your keto diet plan.

So, does oat milk have carbs, or is there a thing such as low-carb oat milk? Let’s find out.

Points of health benefits section to Pros section:

  • The high fiber content in oat milk can help regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream and preventing spikes in insulin.
  • Oat milk is low in calories and rich in protein, which makes it suitable for weight loss regimes. 
Is Oat Milk Keto Friendly?

Oat Milk

Serving Size: 1 cup (240 ml)

not keto

Net Carbs








Is Oat Milk Keto Friendly?

Oat milk is a popular dairy-free alternative. A glance at the nutrition label reveals the macronutrient content in oats. According to the USDA, a serving cup contains 120 calories, including 3g of protein and 5g of fat. The total carbohydrate content is 16g, which includes 2g of fiber and 7g of sugar.

From a keto diet perspective, we’re interested in net carbs – total carbs minus fiber. For oat milk, this comes to 14g per serving. This is important because followers of a keto diet typically aim for no more than about 20g of net carbs each day.

So, can oat milk fit into your low-carb diet? Unfortunately, it may not be the best choice. The amount of net carbs in oat milk could take up most of your daily carb intake limit in just one cup! This might restrict your options for other meals or snacks throughout the day.

Pros Of Eating Oat Milk On The Keto Diet

  • Oat milk is a plant-based alternative to dairy milk, making it suitable for those following a vegan diet.
  • It is fortified with necessary vitamins and minerals such as Vitamin D, B12, and calcium.
  • It contains a good amount of fiber which can aid in digestion.
  • Oat milk has a creamy texture and sweet taste, which can add flavor to your keto recipes.
  • It’s free from lactose, nuts, soy, and gluten, making it suitable for those with allergies or intolerances.

Cons Of Eating Oat Milk On The Keto Diet

  • Oat milk contains 14g of net carbs per serving, which is 70% of the recommended daily intake for a keto diet.
  • The high carbohydrate content may kick individuals out of ketosis, hindering their weight loss efforts.
  • It is rich in sugars (7g per serving), quickly absorbed by the body, causing spikes in blood sugar levels.
  • Oat milk lacks essential healthy fats for a balanced ketogenic diet, as it only has 5g of total fat per serving.
  • The protein content is low (3g per serving) compared to keto-friendly alternatives like almond or coconut milk.

Benefits Of Drinking Oat Milk

Even though oat milk may not be the best option for ketogenic diets, there are some general health benefits to drinking oat milk.

  • Nutrition: Oat milk offers essential nutrients like fiber and protein.
  • Dairy-Free and Vegan: It’s an excellent option for those with lactose intolerance or choosing a vegan lifestyle.
  • Taste: Unlike other milk alternatives (like almond milk or cashew milk), oat milk has a creamier texture and sweeter taste, making recipes like smoothies taste even better!
  • Lactose and Gluten Free: Rest easy if you watch out for lactose or gluten in your diet! Oat Milk doesn’t contain these ingredients.
  • Blood Sugar Control: The high fiber content in oat milk can help regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream and preventing spikes in insulin.

In conclusion, while oat milk isn’t necessarily ideal for strict adherents of the keto diet due to its higher carb content, its many health benefits make it a worthy addition to non-ketogenic diets.

Alternatives To Oat Milk On The Keto Diet

Almond Milk

Almond milk is a popular keto-friendly option. USDA states its carb content per cup is low, making it suitable for people on a keto diet. Its high fat and protein content also supports this diet.

Coconut Milk

In small amounts, coconut milk can be included in keto recipes. It has more fat than carbs, which is perfect for keto dieters. This milk alternative also adds creaminess to smoothies.

Cashew Milk

With its low-carb intake, Cashew milk is another excellent option. The nutrition label shows fewer carbs and sugar than oat milk, meeting the requirements of a ketogenic diet.

Flax Milk

Flax milk is the newest entry among keto-friendly foods. High in good fats and with zero sugar, it’s an ideal choice for those looking to limit carbohydrates.


While oat milk may not be the ideal non-dairy substitute for milk on keto, it certainly has the qualities that make it a promising candidate for other weight loss diets.

Remember, keto is all about making informed choices that align with your fitness goals, whether you’re exploring low-carb alternatives or staying true to traditional dairy. Oat milk, with its moderate carb content, can be enjoyed occasionally in a small quantity.

Therefore, if you’re ever in the mood for a velvety latte, know that oat milk can be a tiny part of your keto journey; just sip wisely and stay carb-conscious! For example, you can use it to make a tasty Keto Chocolate Mug Cake!

But, if you think oat milk is not for your ketogenic diet, you can always go for other keto milks like almond, coconut, cashew, and flax milk.