Coconut cream is a thick, creamy substance derived from the flesh of mature coconuts. It is often confused with coconut milk, which is thinner and contains more water. Coconut cream is made by blending coconut flesh with water and then straining it to separate the liquid from the solid. The result is a rich, creamy product that is high in fat and low in carbohydrates, making it a favorite among those following low-carb diets.

How to Make Coconut Cream

You can easily make coconut cream at home. Here’s a simple method:

Use Full-Fat Coconut Milk: Refrigerate a can of full-fat coconut milk overnight.
Separate the Cream: Open the can and pour out the liquid, leaving the thick coconut cream at the top.
Whip It Up: Place the cream in a chilled bowl and whip it until fluffy. This whipped coconut cream can be used as a topping for desserts or in recipes.

Coconut cream is rich in healthy fats, primarily saturated fat, and contains very few carbohydrates. Here’s a general breakdown of its nutritional content per 2 tablespoons (about 30 grams):

Calories: Approximately 100
Total Fat: 11 grams
Saturated Fat: 10 grams
Carbohydrates: 2 grams
Fiber: 0 grams
Sugars: 0 grams
Protein: 1 gram

As you can see, coconut cream is indeed low in carbohydrates, making it suitable for low-carb and ketogenic diets.

High in Healthy Fats: Coconut cream is an excellent source of medium-chain triglycerides (MCTs), which can provide quick energy and may support weight management.
Dairy-Free Alternative: For those who are lactose intolerant or following a dairy-free diet, coconut cream serves as a great substitute for heavy cream or whipped cream.
Rich Flavor: Its creamy texture and rich flavor enhance a variety of dishes, from desserts to savory meals.

Coconut cream can be incorporated into various low-carb recipes, such as:

Keto Coconut Cream Pie

A delicious keto coconut cream pie can be made using coconut cream as a key ingredient. This dessert typically features a low-carb almond flour crust and a creamy filling, often containing just 6.4 grams of total carbs per slice, making it a perfect treat for those on a low-carb diet.

Whipped Coconut Cream

Whipped coconut cream is a simple and delightful topping for desserts. With only 2 net carbs per serving, it’s an excellent choice for those looking to add a touch of sweetness without the carbs.

Coconut Cream Cheesecake

Another delicious option is a coconut cream cheesecake, which combines cream cheese and coconut cream for a rich, satisfying dessert that fits perfectly into a low-carb lifestyle.

In summary, coconut cream is low in carbohydrates and high in healthy fats, making it an excellent ingredient for those following a low-carb or ketogenic diet. Its versatility allows it to be used in a wide range of recipes, from desserts to savory dishes. Whether you’re making a keto coconut cream pie or a simple whipped coconut cream, this ingredient is sure to satisfy your cravings without derailing your dietary goals. So, feel free to enjoy coconut cream as part of your low-carb lifestyle!