Unsweetened oat milk is not keto-friendly for everyday use. At ~8g net carbs per 100ml, even small glasses can eat up a strict keto carb budget. If you use it at all, keep to splash-level portions and favor lower-carb alternatives like almond, macadamia, coconut, or pea milk.
Unsweetened oat milk is not keto-friendly for everyday use. At ~8g net carbs per 100ml, even small glasses can eat up a strict keto carb budget. If you use it at all, keep to splash-level portions and favor lower-carb alternatives like almond, macadamia, coconut, or pea milk.
Per 100g (raw)
Source: USDA FoodData Central
Limit to 1–2 tablespoons to minimize carb impact; log carefully.
Blend ¼ cup with almond-milk-unsweetened and protein powder; track carbs closely.
Use small amounts for texture in savory recipes and account for carbs.
Add 1–2 tablespoons to a whey-protein shake for light creaminess.
Reserve for less-restrictive days when carb limits allow flexibility.