Coconut cream is made by blending coconut flesh with water and straining it to remove the liquid. The result is a thick, creamy product that is high in fat and low in carbohydrates, making it an appealing option for those on a ketogenic diet. Unlike cream of coconut, which is sweetened and often used in cocktails and desserts, coconut cream is unsweetened and can be used in both savory and sweet dishes.

Nutritional Profile of Coconut Cream

Coconut cream is high in healthy fats, particularly medium-chain triglycerides (MCTs), which are known to provide quick energy and may aid in weight loss. A typical serving of coconut cream (about 2 tablespoons) contains approximately:

Calories: 100-120
Fat: 11-12 grams
Carbohydrates: 2-4 grams (net carbs can be lower depending on the brand)
Protein: 1 gram

This nutritional breakdown makes coconut cream an excellent addition to a ketogenic diet, where the focus is on high-fat, low-carb foods.

Yes, coconut cream is considered keto-friendly due to its high fat content and low carbohydrate levels. It can be incorporated into a variety of keto recipes, including desserts, smoothies, and savory dishes. Here are some ways to enjoy coconut cream on a keto diet:

Keto Coconut Cream Desserts

Keto Coconut Cream Pie: This dessert features a sugar-free custard filling made with coconut cream and a low-carb almond flour crust. With only 6.4 grams of total carbs per slice, it’s a perfect treat for coconut lovers (source).

Coconut Cream Cheesecake: A rich and creamy cheesecake made with coconut cream and cream cheese, this dessert is low in carbs and high in flavor. It’s easy to make and can be topped with toasted coconut for added texture (source).

Whipped Coconut Cream: For a dairy-free whipped cream alternative, simply chill a can of full-fat coconut milk overnight, scoop out the solidified cream, and whip it with your favorite low-carb sweetener. This whipped coconut cream is perfect for topping desserts and contains about 2 net carbs per serving (source).

High in Healthy Fats: Coconut cream is rich in MCTs, which can help boost energy levels and promote fat burning.
Versatile Ingredient: It can be used in both sweet and savory dishes, making it a versatile addition to your keto pantry.
Dairy-Free Option: For those with dairy sensitivities or lactose intolerance, coconut cream serves as an excellent substitute for heavy cream.

Coconut cream can be used in various ways:

In Smoothies: Add a spoonful to your morning smoothie for a creamy texture and a boost of healthy fats.
In Curries and Soups: Use coconut cream to add richness to soups and curries, enhancing the flavor and texture.
Baking: Incorporate coconut cream into keto-friendly baked goods for added moisture and flavor.

Coconut cream is a delicious and versatile ingredient that fits perfectly into a ketogenic diet. Its high-fat, low-carb profile makes it an excellent choice for those looking to indulge in creamy desserts or enrich savory dishes without compromising their dietary goals. Whether you’re making a luscious coconut cream pie or whipping up a dairy-free topping, coconut cream is a fantastic addition to your keto kitchen. Enjoy the rich flavors and health benefits of coconut cream while staying on track with your keto lifestyle!