Are you searching for a sugar-free substitute for sweetened condensed milk that doesn’t sacrifice flavor for your favorite desserts? Look no further!
Our homemade healthy condensed milk recipe is the perfect solution for the health-conscious sweet tooth.
With just two main ingredients (and water), you can create a delicious and nutritious alternative to traditional condensed milk that’s both easy to make and packed with protein.
- Why You'll Love This Healthy Condensed Milk Recipe
- Watch the Preparation of This Recipe in Video
- What Is Condensed Milk?
- Best ingredients for sugar-free condensed milk
- How to make condensed milk with 3 ingredients (step-by-step guide)
- Tips for an amazing homemade recipe
- Homemade Healthy Condensed Milk Without a Blender
- Natural Sugar-Free Alternatives to Condensed Milk
- Can I prepare sweet condensed milk without sugar in advance?
- How to store and freeze the 3-ingredient condensed milk recipe
- Reheating your healthy condensed milk
- What to serve with it
- This recipe is…
- Homemade Healthy Sweet Condensed Milk Recipe with 3 Ingredients
- Nutritional information on macros
- Other sweet, easy and healthy recipes
- FAQ: Frequently asked questions about condensed milk
Why You’ll Love This Healthy Condensed Milk Recipe
Health Benefits: This recipe is not only healthy, with a significant protein punch (10 grams of protein per two tablespoons), but it’s also gluten-free, with no added sugar.
Incredible Flavor: It’s so tasty that it stands as a fantastic alternative to regular condensed milk, even for those not specifically looking for a fit option.
Quick and Easy: With a preparation time of only 10 minutes, plus some chilling time in the fridge, you’ll have a creamy, thick condensed milk ready to use.
Versatile Use: Enjoy this healthy condensed milk with fruit, as a syrup, or as a sweetener in other recipes. You can even indulge in a spoonful as a guilt-free dessert or use it to make a healthier version of brigadeiro (famous brazilian treat).
Texture and Consistency: This recipe yields a super creamy and rich product that replicates the texture of traditional condensed milk.
Watch the Preparation of This Recipe in Video
Next, you’ll see in the video how easy it is to prepare this healthy sweetned condensed milk recipe! Right after, below the video, you’ll also find:
- Types, substitutions, and the best ingredients for people with different goals
- Common mistakes to avoid and tips for an incredible recipe
- The step-by-step recipe with photos and ingredient quantities
- How to store, freeze, reheat, and recipe variations
- The summarized recipe card for printing with quantities and nutritional information (it’s at the end of the post) + Frequently Asked Questions
What Is Condensed Milk?
Condensed milk is a dairy product created by removing water from milk and adding sugar. Typically, it’s produced by simmering milk to reduce the water content and then adding sugar to create a thick, sweet mixture.
The key distinction between condensed milk and evaporated milk is that condensed milk is sweetened, resulting in a dense, sticky consistency.
How to Make Healthy Condensed Milk
Making your own healthy condensed milk at home is simple and rewarding. Our recipe provides all the creamy sweetness with none of the refined sugar, making it a fantastic healthy alternative for any dessert.
Best ingredients for sugar-free condensed milk
The quantities are listed in the step-by-step guide below and on the recipe card to save or print at the end of this post.
Skim milk powder
The backbone of our recipe, nonfat dry milk powder is non-negotiable for achieving the right consistency.
Opt for your preferred brand, but stick to skim for a lighter calorie count. Remember, it’s crucial to use pure powdered milk, not dairy blends or compounds, for the best results.
Sweetener
The beauty of this recipe lies in its flexibility. While xylitol is an excellent choice for a sugar-free version, feel free to experiment with other powdered sweeteners like stevia.
If you’re not avoiding sugar, regular granulated sugar is also an option, but for a truly healthy condensed milk, stick with a sugar-free sweetener.
Warm water
Simplicity at its finest—water is one of the three pillars of this recipe. You don’t need boiling water; a quick 30-40 seconds in the microwave will suffice to achieve the right temperature.
How to make condensed milk with 3 ingredients (step-by-step guide)
Step 1
Start by placing 2 cups of skim milk powder into a mixing bowl.
Resist the temptation to dump everything into the blender at once; blending the powder first ensures a smoother mixture without any sticking.
Step 2
Add in ½ cup of your chosen sweetener.
If you’re using xylitol, this amount will yield a very sweet result, so adjust according to your preference. Remember, you can always add more to taste later on.
Step 3
Pour in ⅔ cup of warm water for a creamier texture.
If you’re counting calories, increase the water to 1⅓ cups for a lighter version. The condensed milk will be thinner but still delectable.
Step 4
Stir the mixture until the milk powder is fully dissolved—no shortcuts here for the best texture.
Step 5
Transfer the mix to a blender and blend for 3 to 5 minutes, or until it’s velvety smooth.
Taste and add more sweetener if needed, blending for an additional minute to combine.
Step 6
Once the desired sweetness is achieved, pour the mixture into a container and place it in the freezer for 2 to 4 hours.
This will allow the condensed milk to thicken to your preferred consistency.
If you prefer a denser, fudge-like texture, leave it in the freezer overnight. The freezing time can be adjusted according to how thick and creamy you want your condensed milk to be.
Tips for an amazing homemade recipe
- Texture: The freezing duration will directly affect the thickness of your condensed milk. For a firmer texture, let it sit longer in the freezer.
- Quality of Ingredients: Select high-quality skim milk powder for the best flavor and consistency in your healthy condensed milk.
- Consistency Adjustments: Play with the amount of warm water added to achieve the consistency you desire, especially if you have specific uses in mind for your condensed milk.
- Sweetener Variations: Don’t hesitate to experiment with different natural sweeteners like erythritol or monk fruit sweetener to find your preferred taste.
- Flavor Enhancements: Infuse your condensed milk with a dash of vanilla extract or a sprinkle of lemon zest for an extra layer of flavor.
Homemade Healthy Condensed Milk Without a Blender
If you find yourself without a blender, don’t worry—you can still make this healthy condensed milk recipe by hand. While the texture may not be as smooth, with a little extra effort and vigorous mixing, you can achieve a similar result.
Natural Sugar-Free Alternatives to Condensed Milk
In addition to this incredible recipe, for those seeking variety, there are several natural substitutes for sweetened condensed milk that you can use in your recipes:
Coconut cream: A vegan-friendly option, coconut cream is thick and can be sweetened with your choice of natural sweeteners like honey or coconut sugar.
Thickened Almond Milk: By reducing almond milk on the stove and adding a natural sweetener, you can create a condensed milk-like consistency.
Thickened Oat Milk: Similar to almond milk, oat milk can be cooked down and sweetened to mimic the texture of condensed milk.
Banana puree: Mashed ripe bananas offer sweetness and creaminess, perfect for certain recipes that can handle a banana flavor.
Date puree: Blend dates with water to form a sweet puree that can substitute condensed milk in desserts.
Honey, Agave Syrup or Maple: Although more liquid than condensed milk, these syrups can be used as substitutes in some recipes, especially if you reduce them a little to thicken them.
Evaporated Milk with Sweetener: For those who consume dairy, evaporated milk sweetened with a natural sweetener is another alternative.
Can I prepare sweet condensed milk without sugar in advance?
Absolutely! You can make the recipe as usual, put it in the freezer and then transfer it to the fridge as soon as it reaches the desired texture.
It will maintain its texture without reverting to a liquid state.
How to store and freeze the 3-ingredient condensed milk recipe
To store, place the condensed milk in an airtight container in the fridge for up to 5 days.
For freezing, use a suitable container, leave a little space for expansion, and keep it for up to 3 months.
Reheating your healthy condensed milk
When it’s time to reheat your healthy condensed milk, simply thaw it in the fridge first. If needed, you can gently warm it in a double boiler (bain-marie) or give it a few seconds in the microwave, stirring well to ensure the texture remains smooth and consistent.
What to serve with it
This healthy condensed milk recipe pairs wonderfully with a variety of foods. Here are some serving ideas to inspire you:
- Fresh Fruit: Drizzle it over strawberries, grapes, or papaya for a naturally sweet treat.
- Baked Goods: Use it as a syrup or filling for muffins, sweet pancakes, or even as a topping for your favorite desserts.
- Coffee Companion: A spoonful of this sugar-free condensed milk can transform a cup of coffee into a delightful experience.
- Brigadeiro Alternative: Try using this healthier version in place of regular condensed milk when making brigadeiro, a traditional Brazilian sweet.
This recipe is…
Super easy and quick to prepare, gluten-free, sugar-free, healthy and protein-packed.
See the recipe card to save or print below and then the nutritional information:
Homemade Healthy Sweet Condensed Milk Recipe with 3 Ingredients
EQUIPMENT
- 1 freezer-safe container
- 1 blender
- 1 measuring cup (preferred for accuracy)
INGREDIENTS
- 2 cups nonfat dry milk powder
- ½ cup low-calorie sweetener
- ⅔ cup warm water
INSTRUCTIONS
- In a large mixing bowl, combine the dry milk powder and sweetener.
- Gradually mix in the warm water, starting with ⅔ cup for a creamier consistency, or increase to about 1⅓ cups for a thinner, less calorie-dense version.
- Stir the mixture until the milk powder has fully dissolved.
- Pour into a blender and blend on high for 3 to 5 minutes until you achieve a smooth texture. Add additional sweetener if desired.
- Transfer the mixture into your freezer-safe container and freeze for 2 to 4 hours, or until it reaches your preferred thickness.
NOTES
Nutritional information on macros
Per serving (2 tablespoons) according to myfitnesspall:
- Calories (kcal): 105
- Carbohydrates (g): 17
- Fats (g): 0
- Proteins (g): 10
- Sodium (mg): 151
- Sugars (g): 0
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FAQ: Frequently asked questions about condensed milk
Yes, light condensed milk is available on the market, offering a lower-fat version of the traditional product.
Light condensed milk typically has reduced fat and slightly less sugar than the traditional version, while diet condensed milk is sugar-free, catering to diabetics or those on sugar-restricted diets.
In this homemade healthy condensed milk recipe, there are 105 calories per serving (2 tablespoons).
The definition of the healthiest condensed milk depends on your dietary goals. If you’re looking for a sugar-free recipe with fitness-focused ingredients, this homemade version is an excellent choice. For a ready-made product, diet condensed milk may be suitable for those cutting sugar, and light condensed milk can be a better option for those watching fat intake. Remember, “healthier” is subjective and based on individual needs and goals.
Condensed milk is a versatile ingredient used in a vast array of desserts and sweet dishes, including pies, cakes, pastries, and ice cream. It’s also a popular choice for sweetening beverages like coffee and tea.
Traditional condensed milk is not vegan as it’s derived from cow’s milk. However, vegan alternatives made with plant-based milks are available.
A dairy-free alternative can be made using coconut milk and a sweetener like sugar or a sugar substitute. There are also commercial vegan condensed milk options made from soy or other plant milks.
In some recipes, heavy cream can replace condensed milk, particularly where sweetness isn’t crucial, or you can add a sweetener to the cream. The consistency and taste will vary, though.
While honey can sweeten recipes, it doesn’t replicate the creamy texture of condensed milk. If substituting, you may need to adjust the recipe to achieve the desired consistency and sweetness.
Condensed milk is a dairy product rich in sugars and fats, which means it is high in calories and should be consumed in moderation. Although it provides some nutrients, such as calcium and protein, it is generally not considered a healthy food due to its high sugar content.
Fun fact
During the American Civil War, soldiers began to use condensed milk as a durable food source. Because it was canned and didn’t require refrigeration, it was ideal for sustaining troops over long periods.
After the war, condensed milk became a staple in households and was used in a wide array of desserts and beverages, becoming an integral part of American cuisine.
This homemade healthy condensed milk recipe is not just a fantastic sugar-free substitute for sweetened condensed milk; it’s also a testament to the adaptability and innovation in the kitchen.
Whether you’re a fitness enthusiast, looking to cut down on sugar, or simply love to experiment with new recipes, this healthy condensed milk is sure to impress.
By making your own condensed milk at home, you’re in control of the ingredients and can ensure that what you’re consuming aligns with your health goals.
Plus, it’s incredibly satisfying to create something so delicious from just a handful of simple ingredients. So go ahead, give this recipe a try, and enjoy the sweet satisfaction of your homemade creation.
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