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Chocolate Milk

Thought you couldn’t have Chocolate Milk anymore because you’re KETO? Think again, lovely readers!  Whether this is a favorite childhood drink, or a favorite adult cooler in the summer, this KETO Chocolate Milk is gonna be the best Chocolate Milk you’ve ever tasted.

Not only can you mix up a glass to have right now, but there is a recipe for a batch of chocolate syrup that you can make ahead and keep in the fridge so you can get a glass of Instant Chocolate Milk, well, instantly.

Chocolate Milk | Carrie Brown

You could also warm this up to make an easy Hot Chocolate.  If you want a thicker drink, follow the directions in the Top Recipe Tips below.  If this isn’t a rich or thick enough Hot Chocolate for you, our KETO Beverage Cookbook has a whole slew of amazing Hot Chocolate Recipes in that will make your taste buds feel all the chocolate joy.  The KETO Beverage Cookbook also includes 101 delicious KETO lattes, teas, infused waters, frozen drinks, yogurt drinks, sodas, mocktails, and more! You need never endure the expense or sugar rush of beverages again.

Chocolate Milk | Carrie Brown

Now go revel in your youth!


Chocolate Milk

Author: Carrie Brown | Prep time:  2 mins   |   Cook time:  1 mins    |   Total time:  3 mins  |  Serves: 1 – 2

What You Need

  • 2 TBSP raw unsweetened, cocoa powder
  • 1 TBSP xylitol OR erythritol
  • 1/4 cup / 2 fl oz. boiling water
  • 1 1/2 cups / 12 fl oz. chilled milk of your choice – almond, coconut, hemp, hazelnut *(see tips below)

What You Do

  1. In a large glass mix the cocoa powder and the xylitol OR erythritol.
  2. Boil a small amount of water in a kettle or microwave.
  3. Pour the 1/4 cup / 2 fl oz. boiling water onto the cocoa mixture and stir very well until it is completely smooth. This may take a minute – keep stirring!
  4. Once the cocoa syrup is smooth, pour in the ice-cold milk of your choice and stir well.
  5. Enjoy a nice cold glass of serious cocoa and healthy fat goodness!


If you want to make a jar of chocolate syrup so you can make instant chocolate milk, here’s how:

In a Mason Jar or Le Parfait jar, mix the cocoa powder and xylitol or erythritol together well.  Boil 2 cups water in a kettle or microwave.  Pour the water into the cocoa mixture and mix well until the cocoa powder is completely dissolved and the syrup is smooth.  Once the syrup has cooled, cover and store in the ‘fridge.

To make a large glass of chocolate milk:

  1. 1/3 cup chocolate syrup
  2. 1 1/2 cups milk of your choice
  3. In a large glass mix the chocolate syrup and the ice-cold milk.


Top Recipe Tips

  • If you have powdered xylitol or erythritol on hand you can use that and save yourself a bit of heavy stirring.
  • If you like your Chocolate Milk a little thicker, pour it in a blender and tap 1/4 tsp. guar gum through the lid of the blender while it’s running on low speed. Blend for 30 seconds, pour and enjoy!
  • If you want more fat or prefer a super creamy Chocolate Milk, you can replace 1/4 cup / 2 fl oz. of the nut milk with heavy cream.


Helpful Cooking and Recipe Links


Podcast Episodes


Chocolate Milk | Carrie Brown




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  • allisolYes! This! I have made this before, I have a batch in my fridge right now. I make it a lot and just have it stored in there for when the cravings hit. I put a dash of cinnamon in mine for a different flavor. I find the real cocoa really helps ward off the sweet cravings, and I make it as bitter as possible (very little sweetener, although I use stevia) because the more bitter it is the stronger the chocolate hit.

    When I have cravings so bad I’m ready to eat the dog, I have this chocolate milk with a spoonful of peanut butter. Mmmmm, that’s just heavenly and usually hits the spot so I can move on to another fixation other than sugar.ReplyCancel

  • SigiCarrie, how long can you safely keep a batch of chocolate syrup in the fridge (in the event that you might not have chocolate milk on a terribly frequent basis)?

    Hey, I never knew you lived in Perth! When, and for how long? Did you ever come over to Melbourne?ReplyCancel

  • carrieSigi – xylitol is very mold-resistant, so you should be able to keep it in the ‘fridge in an air-tight container for 4 weeks without a problem if you want to make a batch.

    I lived in Perth for a year, working as a Pastry Chef :-) I did go to Melbourne for a few days when I toured Oz on the Greyhound bus for 2 months!! :-) It was fantastic!!!ReplyCancel

  • carrieAllisol – great idea on the cinnamon!! Love the PB and chocolate milk strategy :-)ReplyCancel

  • Rebecca (rsjo)Carrie did you make this taste like Masters or Brownes? :P

    I’m a Perth girl and its been 10 years since I lived there for any length of time! Missing chocolate milk is just a normal part of life coz noone makes it like Perth does :)

    Did you spend much time at Gino’s or Sandrino’s in Fremantle? I’d love to SANEify their menus lol – though the chocolate ugly cake is probably an impossibilityReplyCancel

  • carrieYou know, Rebecca – I really don’t remember now, I think we just drank whatever we could find in the moment. I must agree though – Perth has fantastic regular chocolate milk.
    Did Not spend much time in Fremantle, although I wish I had, and I really don’t know why I didn’t!ReplyCancel

  • JanknitzMilk–especially chocolate milk–is magical. It can cool me off when I’m hot better than the iciest drink. I don’t know what it is about milk. Now I’ll have to see if it works with coconut milk and almond milk just as well.ReplyCancel

  • katei come from Perth as well just spent the weekend in Merredin on the 3 hour drive up and 3 hour drive back and at night before I went to sleep I listened to the ‘smarter science of slim’ podcasts which I discovered while looking for interviews with Dr William Davis on I-tunes, what a revelation I have 88 pounds to lose and this hopefully will set me on the right path because I have tried everything else
    you recipes look easy and delicious thankyou

  • kateOMG just tried this and it is better then the commercial choc milk not as sickly sweet I used hi-lo milk ( Australian) which is neither full fat or skim and it has less carbs than either.
    thank you CarrieReplyCancel

    • carrieI love SANE Chocolate Milk, Kate! Had a huge glass this morning :-)ReplyCancel

  • #Recipe for #Healthy #ChocolateMilk (#LowSugar #HighProtein #HealthyFats)[…] This recipe is absolutely, positively 100% inspired by the fabulous Carrie Brown over at Marmalade and Mileposts. […]ReplyCancel

  • CherylCan I make this using my Valrhona cocoa powder? It’s dutched but unsweetened. I was using so much cocoa in green smoothies that I invested in 3kgs of Valrhona. I love it!ReplyCancel

    • carrieCheryl – yes on Valrhona!! It is what I use. JB and I don’t share the same thoughts on ditched vs. undutched :-) I am Valrhona all the way!ReplyCancel

  • CherylThanks Carrie! Big jar of chocolate syrup now cooling on the counter. It smells divine!ReplyCancel

  • CherylA tablespoon in a cup of coffee was pretty good too!ReplyCancel

  • WendyHi Carrie, I am new to this SANE stuff, but think it sounds awesome. I have 2 children with type 1 diabetes and was wondering if xylitol typically affects blood sugar. They must count grams of carbs for insulin pumps so I was just wondering if you knew what kind of total carbohydrates it has if any. Thanks!ReplyCancel

    • carrieHi Wendy – of course you should always get your Doctors advice, but everything I have read anywhere about xylitol indicates that it is safe for diabetics as it has a negligible glycemic load. Here is what Wikipedia says: I would encourage you to check out some other sources until you are completely satisfied. Hope that helps!ReplyCancel

  • PattyHi Carrie! This chocolate milk sounds wonderful! I love just plain ol’ chocolate milk, but it has so much sugar! Anyway, could you give me suggestions on where to find non-dutch process cocoa? All I can find at the supermarket is dutch process. Also, I can’t find xylitol at the supermarket either; we regularly use stevia, but I’d like to give the xylitol a try.ReplyCancel

  • PattyAnd while I’m thinking about it, I’m also looking for guar gum… suggestions? Thanks so much!!!ReplyCancel

  • PattyYes, Carrie! Very helpful!ReplyCancel

  • KizCarrie:

    We are huge hot cocoa fans. how does this do warmed up?ReplyCancel

    • carrieKiz – it would taste great but wouldn’t be as thick as I like it. It may work for you. I am working on a hot chocolate recipe.ReplyCancel

  • MeghanI just tried this and was … Transported. It’s so exactly what I always hope chocolate milk will be. Between the sugar and the disappointment, I hadn’t even tried any for years.

    And yesterday I tried the chocolate Greek yogurt, which I had already done, more or less, except for the salt. The salt is GENIUS. I like tangy yogurt very much and I eat it often without additions of any kind… But when I want to call it dessert, I do wish it wouldn’t keep waving its little cultures and squealing, “Hey, HEY! I’m yogurt! I’m still yogurt! The same yogurt you’ve been eating until the very sight of it makes you resentful! YO! GURT!”

    I’ve only been SANE about three weeks, and this week is the week my angry little visitor comes a’visiting… And I was THIS CLOSE to losing my shi–er–my composure. It’s the first time SANEity has really been difficult. The chocolate milk made me feel truly, measurably better and [lowercase] saner. Thank you. What you do is important. Also tasty.ReplyCancel

    • carrieMeghan – it’s the little things, right? Except, of course, Chocolate Milk is actually a HUGE thing. And salt? Salt is magical. Tangy? Salt. Bitter? Salt. Bland? Salt. Slugs? Salt.ReplyCancel

  • The Inside Scoop : #3 » The Real Carrie Brown[…] You might got milk, but have you got keto chocolate milk? […]ReplyCancel

  • CTYJust popped over after hearing the 2 Keto Dudes podcast (with Ben Bikman) and super excited to try this. I am only the occasional chocolate milk drinker but my husband loves chocolate syrup. He is doing keto by default because I do all the cooking and food shopping. I made his favorite ice cream, butter pecan (he had no clue it is keto)and tonight he will have chocolate syrup to go with.

    I can see myself making Bullet Proof Hot Chocolate with this recipe.

    Thank you!ReplyCancel