Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Condensed Milk Recipe
• Ingredients & Substitutions
• How To Make Sugar Free Condensed Milk
• My Recipe Tips
• Ways To Use It
• Sugar Free Condensed Milk (3 Ingredients) Recipe card
• Recipe Reviews

Many of my keto recipes (including ones in my Easy Keto Carboholics’ Cookbook ) call for sugar free condensed milk , and people often ask me where they can buy it. Unfortunately you can’t (believe me, I’ve tried!), but the good news is it’s super easy to make your own. You only need 3 simple ingredients and just 3 easy steps, but I do have some tips for you so it comes out just like the regular kind. Make this keto condensed milk with me and you can use it in so many ways!

Why You Need My Sugar Free Condensed Milk Recipe

• Sweet, rich, and gooey, just like the original – My sugar free sweetened condensed milk has the same silky-smooth texture and sweet flavor as traditional versions, but without the sugar or any weird aftertaste.
• 3 simple ingredients – I never add sugar or thickeners.
• Sugar free and keto friendly – Each serving has only 1 gram net carbs and zero added sugar.
• Endless uses – From low carb desserts to drinks, this keto condensed milk works anywhere you’d use the regular kind. It’s my go-to for baking , sauces, and more.

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free sweetened condensed milk recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Heavy Cream – Also called heavy whipping cream, the fat content here is essential for your condensed milk to thicken. Coconut cream or full-fat canned coconut milk can work as a dairy-free option, but I haven’t tried swapping the butter. Let me know if you do! Avoid using thinner milks, such as almond milk, which won’t thicken.
• Besti Powdered Monk Fruit Allulose Blend – Unlike most sweeteners , this one dissolves easily and completely, and won’t crystallize, giving you silky smooth texture with no aftertaste. Notes on alternatives: Other powdered sweeteners – Most brands of monk fruit, stevia, or pure erythritol don’t dissolve well and will crystallize, so I don’t recommend them. Plain powdered allulose works great, but I recommend increasing the amount to 1/2 cup. Liquid sweeteners – Any kind will work, but the amount you need and any flavor they add will vary widely depending on what you use. They’ll also thin the keto condensed milk, so it may take longer to reduce. Wholesome Yum Liquid Allulose works well and tastes neutral — I recommend 1/2 cup.
• Butter – Make sure it’s unsalted.

VARIATION: Make it vanilla flavored.

Totally optional, and it’s not in traditional condensed milk, but I love adding a teaspoon of vanilla extract at the end for a hint of extra flavor.

How To Make Sugar Free Condensed Milk

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter. Do this in a large skillet over medium heat.
2. Add the cream and Besti. Whisk the in until smooth.
3. Simmer to thicken. Bring your sugar free condensed milk to a boil, then simmer until thickened. The volume will be reduced by at least half, it will pull away from the pan when tilted, and should coat the back of a spoon.

My Recipe Tips

• The right sweetener is crucial to avoid gritty results. I can’t emphasize this enough! Erythritol-based sweeteners will make your sugar free condensed milk gritty. Stick with powdered Besti or powdered allulose for the perfect texture.
• Grab your largest skillet. A saucepan might seem like the obvious choice, but it can take over an hour to cook! The larger your pan, the faster your milk will thicken. I use this nonstick one .
• Watch the timing. If your condensed milk is too thin, that means it needs to cook for longer. Be patient, but keep in mind it will also thicken more as it cools. Also, don’t overdo it, or you’ll end up with sugar free caramel sauce instead. Not a bad problem to have, but not what we’re going for! 😉
• Don’t let the heat get too high. Similar to cooking for too long, using too high heat will also turn your milk into caramel sauce, and it can even separate.
• What to do if it hardens: Low carb sweetened condensed milk won’t harden while cooking, but if it’s reduced a lot, it can harden when it cools to room temperature. It will definitely turn solid in the fridge, which is normal and actually helpful for some recipes. Just follow my reheating tips in the recipe card below to make it smooth and pourable again!

Ways To Use It

I have to admit, I have fond memories of eating the conventional stuff straight out of the can with a spoon as a kid. I won’t judge if you grab a spoonful — or three 😉 — of this sugar free condensed milk. But these days, I use it for recipes:

• Coffee – Stir a little into bulletproof coffee , regular coffee, or your favorite drink. I also use it to make 5 flavors of keto coffee creamer .
• Ice Cream – My favorite way to use it! It makes the creamiest base for my easy keto ice cream with just a few ingredients.
• Bars – Keto sweetened condensed milk is the perfect binder for dessert bars, like my keto magic cookie bars .
• Cake – While not common in most cakes, it’s a must for German chocolate cake or my keto tres leches .
• Fudge – My Easy Keto Carboholics’ Cookbook has a super easy fudge recipe that uses it, just like classic versions!
• Topping – Drizzle it over your favorite treats! Try it on keto cinnamon rolls , sugar free cheesecake , or low carb fruit . You can even use it as a glaze on almond flour cookies — just keep them in the fridge to keep the glaze firm.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Unsalted butter ▢
• 2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt the butter in a large skillet over medium heat.
2. Add the heavy cream and powdered sweetener.
3. Bring to a boil, then reduce to a simmer. Simmer for 30-45 minutes , stirring occasionally, until the mixture is thick, coats the back of a spoon and volume is reduced by half. It will also pull away from the pan as you tilt it. (This will go faster if you use a larger pan.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Recipe yield: My entire recipe makes 1 1/2 cups. It can vary a bit depending on how much you reduce it.
• Tips: Check out my recipe tips above to help you avoid a grainy texture, speed up the cook time, and get the right thick consistency.
• Store: Keep sugar free condensed milk in a glass jar ( I use these ) in the refrigerator for up to a week, or until your cream’s expiration date.
• Reheat: Warm it gently on the stove over low heat. Don’t microwave or overheat, or it may separate.
• Freeze: Freeze in an airtight container for up to 3-4 months. Thaw in the fridge overnight.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Condensed Milk

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Condensed Milk (3 Ingredients)

Make your own sugar free sweetened condensed milk with just 3 clean ingredients! It’s keto friendly, rich, sweet, and silky smooth.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sugar-free-condensed-milk/

Ingredients

• 3 tbsp Unsalted butter
• 2 cups Heavy cream
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend

Instructions

1. Melt the butter in a large skillet over medium heat.
2. Add the heavy cream and powdered sweetener.
3. Bring to a boil, then reduce to a simmer. Simmer for 30-45 minutes , stirring occasionally, until the mixture is thick, coats the back of a spoon and volume is reduced by half. It will also pull away from the pan as you tilt it. (This will go faster if you use a larger pan.)

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Recipe yield: My entire recipe makes 1 1/2 cups. It can vary a bit depending on how much you reduce it.
• Tips: Check out my recipe tips above to help you avoid a grainy texture, speed up the cook time, and get the right thick consistency.
• Store: Keep sugar free condensed milk in a glass jar ( I use these ) in the refrigerator for up to a week, or until your cream’s expiration date.
• Reheat: Warm it gently on the stove over low heat. Don’t microwave or overheat, or it may separate.
• Freeze: Freeze in an airtight container for up to 3-4 months. Thaw in the fridge overnight.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Condensed Milk Recipe
• Ingredients & Substitutions
• How To Make Sugar Free Condensed Milk
• My Recipe Tips
• Ways To Use It
• Sugar Free Condensed Milk (3 Ingredients) Recipe card
• Recipe Reviews

Many of my keto recipes (including ones in my Easy Keto Carboholics’ Cookbook ) call for sugar free condensed milk , and people often ask me where they can buy it. Unfortunately you can’t (believe me, I’ve tried!), but the good news is it’s super easy to make your own. You only need 3 simple ingredients and just 3 easy steps, but I do have some tips for you so it comes out just like the regular kind. Make this keto condensed milk with me and you can use it in so many ways!

Why You Need My Sugar Free Condensed Milk Recipe

• Sweet, rich, and gooey, just like the original – My sugar free sweetened condensed milk has the same silky-smooth texture and sweet flavor as traditional versions, but without the sugar or any weird aftertaste.
• 3 simple ingredients – I never add sugar or thickeners.
• Sugar free and keto friendly – Each serving has only 1 gram net carbs and zero added sugar.
• Endless uses – From low carb desserts to drinks, this keto condensed milk works anywhere you’d use the regular kind. It’s my go-to for baking , sauces, and more.

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free sweetened condensed milk recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Heavy Cream – Also called heavy whipping cream, the fat content here is essential for your condensed milk to thicken. Coconut cream or full-fat canned coconut milk can work as a dairy-free option, but I haven’t tried swapping the butter. Let me know if you do! Avoid using thinner milks, such as almond milk, which won’t thicken.
• Besti Powdered Monk Fruit Allulose Blend – Unlike most sweeteners , this one dissolves easily and completely, and won’t crystallize, giving you silky smooth texture with no aftertaste. Notes on alternatives: Other powdered sweeteners – Most brands of monk fruit, stevia, or pure erythritol don’t dissolve well and will crystallize, so I don’t recommend them. Plain powdered allulose works great, but I recommend increasing the amount to 1/2 cup. Liquid sweeteners – Any kind will work, but the amount you need and any flavor they add will vary widely depending on what you use. They’ll also thin the keto condensed milk, so it may take longer to reduce. Wholesome Yum Liquid Allulose works well and tastes neutral — I recommend 1/2 cup.
• Butter – Make sure it’s unsalted.

VARIATION: Make it vanilla flavored.

Totally optional, and it’s not in traditional condensed milk, but I love adding a teaspoon of vanilla extract at the end for a hint of extra flavor.

How To Make Sugar Free Condensed Milk

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter. Do this in a large skillet over medium heat.
2. Add the cream and Besti. Whisk the in until smooth.
3. Simmer to thicken. Bring your sugar free condensed milk to a boil, then simmer until thickened. The volume will be reduced by at least half, it will pull away from the pan when tilted, and should coat the back of a spoon.

My Recipe Tips

• The right sweetener is crucial to avoid gritty results. I can’t emphasize this enough! Erythritol-based sweeteners will make your sugar free condensed milk gritty. Stick with powdered Besti or powdered allulose for the perfect texture.
• Grab your largest skillet. A saucepan might seem like the obvious choice, but it can take over an hour to cook! The larger your pan, the faster your milk will thicken. I use this nonstick one .
• Watch the timing. If your condensed milk is too thin, that means it needs to cook for longer. Be patient, but keep in mind it will also thicken more as it cools. Also, don’t overdo it, or you’ll end up with sugar free caramel sauce instead. Not a bad problem to have, but not what we’re going for! 😉
• Don’t let the heat get too high. Similar to cooking for too long, using too high heat will also turn your milk into caramel sauce, and it can even separate.
• What to do if it hardens: Low carb sweetened condensed milk won’t harden while cooking, but if it’s reduced a lot, it can harden when it cools to room temperature. It will definitely turn solid in the fridge, which is normal and actually helpful for some recipes. Just follow my reheating tips in the recipe card below to make it smooth and pourable again!

Ways To Use It

I have to admit, I have fond memories of eating the conventional stuff straight out of the can with a spoon as a kid. I won’t judge if you grab a spoonful — or three 😉 — of this sugar free condensed milk. But these days, I use it for recipes:

• Coffee – Stir a little into bulletproof coffee , regular coffee, or your favorite drink. I also use it to make 5 flavors of keto coffee creamer .
• Ice Cream – My favorite way to use it! It makes the creamiest base for my easy keto ice cream with just a few ingredients.
• Bars – Keto sweetened condensed milk is the perfect binder for dessert bars, like my keto magic cookie bars .
• Cake – While not common in most cakes, it’s a must for German chocolate cake or my keto tres leches .
• Fudge – My Easy Keto Carboholics’ Cookbook has a super easy fudge recipe that uses it, just like classic versions!
• Topping – Drizzle it over your favorite treats! Try it on keto cinnamon rolls , sugar free cheesecake , or low carb fruit . You can even use it as a glaze on almond flour cookies — just keep them in the fridge to keep the glaze firm.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Unsalted butter ▢
• 2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt the butter in a large skillet over medium heat.
2. Add the heavy cream and powdered sweetener.
3. Bring to a boil, then reduce to a simmer. Simmer for 30-45 minutes , stirring occasionally, until the mixture is thick, coats the back of a spoon and volume is reduced by half. It will also pull away from the pan as you tilt it. (This will go faster if you use a larger pan.)

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Recipe yield: My entire recipe makes 1 1/2 cups. It can vary a bit depending on how much you reduce it.
• Tips: Check out my recipe tips above to help you avoid a grainy texture, speed up the cook time, and get the right thick consistency.
• Store: Keep sugar free condensed milk in a glass jar ( I use these ) in the refrigerator for up to a week, or until your cream’s expiration date.
• Reheat: Warm it gently on the stove over low heat. Don’t microwave or overheat, or it may separate.
• Freeze: Freeze in an airtight container for up to 3-4 months. Thaw in the fridge overnight.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Condensed Milk

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free Condensed Milk Recipe
• Ingredients & Substitutions
• How To Make Sugar Free Condensed Milk
• My Recipe Tips
• Ways To Use It
• Sugar Free Condensed Milk (3 Ingredients) Recipe card
• Recipe Reviews

Many of my keto recipes (including ones in my Easy Keto Carboholics’ Cookbook ) call for sugar free condensed milk , and people often ask me where they can buy it. Unfortunately you can’t (believe me, I’ve tried!), but the good news is it’s super easy to make your own. You only need 3 simple ingredients and just 3 easy steps, but I do have some tips for you so it comes out just like the regular kind. Make this keto condensed milk with me and you can use it in so many ways!

Why You Need My Sugar Free Condensed Milk Recipe

• Sweet, rich, and gooey, just like the original – My sugar free sweetened condensed milk has the same silky-smooth texture and sweet flavor as traditional versions, but without the sugar or any weird aftertaste.
• 3 simple ingredients – I never add sugar or thickeners.
• Sugar free and keto friendly – Each serving has only 1 gram net carbs and zero added sugar.
• Endless uses – From low carb desserts to drinks, this keto condensed milk works anywhere you’d use the regular kind. It’s my go-to for baking , sauces, and more.

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free sweetened condensed milk recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Heavy Cream – Also called heavy whipping cream, the fat content here is essential for your condensed milk to thicken. Coconut cream or full-fat canned coconut milk can work as a dairy-free option, but I haven’t tried swapping the butter. Let me know if you do! Avoid using thinner milks, such as almond milk, which won’t thicken.
• Besti Powdered Monk Fruit Allulose Blend – Unlike most sweeteners , this one dissolves easily and completely, and won’t crystallize, giving you silky smooth texture with no aftertaste. Notes on alternatives: Other powdered sweeteners – Most brands of monk fruit, stevia, or pure erythritol don’t dissolve well and will crystallize, so I don’t recommend them. Plain powdered allulose works great, but I recommend increasing the amount to 1/2 cup. Liquid sweeteners – Any kind will work, but the amount you need and any flavor they add will vary widely depending on what you use. They’ll also thin the keto condensed milk, so it may take longer to reduce. Wholesome Yum Liquid Allulose works well and tastes neutral — I recommend 1/2 cup.
• Butter – Make sure it’s unsalted.

VARIATION: Make it vanilla flavored.

Totally optional, and it’s not in traditional condensed milk, but I love adding a teaspoon of vanilla extract at the end for a hint of extra flavor.

How To Make Sugar Free Condensed Milk

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter. Do this in a large skillet over medium heat.
2. Add the cream and Besti. Whisk the in until smooth.
3. Simmer to thicken. Bring your sugar free condensed milk to a boil, then simmer until thickened. The volume will be reduced by at least half, it will pull away from the pan when tilted, and should coat the back of a spoon.

My Recipe Tips

• The right sweetener is crucial to avoid gritty results. I can’t emphasize this enough! Erythritol-based sweeteners will make your sugar free condensed milk gritty. Stick with powdered Besti or powdered allulose for the perfect texture.
• Grab your largest skillet. A saucepan might seem like the obvious choice, but it can take over an hour to cook! The larger your pan, the faster your milk will thicken. I use this nonstick one .
• Watch the timing. If your condensed milk is too thin, that means it needs to cook for longer. Be patient, but keep in mind it will also thicken more as it cools. Also, don’t overdo it, or you’ll end up with sugar free caramel sauce instead. Not a bad problem to have, but not what we’re going for! 😉
• Don’t let the heat get too high. Similar to cooking for too long, using too high heat will also turn your milk into caramel sauce, and it can even separate.
• What to do if it hardens: Low carb sweetened condensed milk won’t harden while cooking, but if it’s reduced a lot, it can harden when it cools to room temperature. It will definitely turn solid in the fridge, which is normal and actually helpful for some recipes. Just follow my reheating tips in the recipe card below to make it smooth and pourable again!

Ways To Use It

I have to admit, I have fond memories of eating the conventional stuff straight out of the can with a spoon as a kid. I won’t judge if you grab a spoonful — or three 😉 — of this sugar free condensed milk. But these days, I use it for recipes:

• Coffee – Stir a little into bulletproof coffee , regular coffee, or your favorite drink. I also use it to make 5 flavors of keto coffee creamer .
• Ice Cream – My favorite way to use it! It makes the creamiest base for my easy keto ice cream with just a few ingredients.
• Bars – Keto sweetened condensed milk is the perfect binder for dessert bars, like my keto magic cookie bars .
• Cake – While not common in most cakes, it’s a must for German chocolate cake or my keto tres leches .
• Fudge – My Easy Keto Carboholics’ Cookbook has a super easy fudge recipe that uses it, just like classic versions!
• Topping – Drizzle it over your favorite treats! Try it on keto cinnamon rolls , sugar free cheesecake , or low carb fruit . You can even use it as a glaze on almond flour cookies — just keep them in the fridge to keep the glaze firm.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Unsalted butter ▢
• 2 cups Heavy cream ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt the butter in a large skillet over medium heat.
2. Add the heavy cream and powdered sweetener.
3. Bring to a boil, then reduce to a simmer. Simmer for 30-45 minutes , stirring occasionally, until the mixture is thick, coats the back of a spoon and volume is reduced by half. It will also pull away from the pan as you tilt it. (This will go faster if you use a larger pan.)

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Maya’s Recipe Notes

Serving size: 2 tablespoons

• Recipe yield: My entire recipe makes 1 1/2 cups. It can vary a bit depending on how much you reduce it.
• Tips: Check out my recipe tips above to help you avoid a grainy texture, speed up the cook time, and get the right thick consistency.
• Store: Keep sugar free condensed milk in a glass jar ( I use these ) in the refrigerator for up to a week, or until your cream’s expiration date.
• Reheat: Warm it gently on the stove over low heat. Don’t microwave or overheat, or it may separate.
• Freeze: Freeze in an airtight container for up to 3-4 months. Thaw in the fridge overnight.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Sugar Free Condensed Milk