Low-Carb Spanish Horchata

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Have you ever tried Spanish Horchata? Unlike the Mexican version of this deliciously refreshing drink that is made with rice, Spanish Horchata is made with prebiotic-rich tigernuts. I combined my homemade tigernut milk with coconut milk to reduce the overall carb count and boost healthy fat content, making this drink more suitable for the ketogenic diet. Both tigernut and coconut milk are naturally sweet, so I skipped sweeteners but you can add any keto-friendly sweeteners to your liking.


Nutritional values (per serving, 1 cup)

6.3 grams 1.1 grams 2.1 grams 19 grams 14.8 grams 195 calories
Total Carbs7.4grams
Net Carbs6.3grams
of which Saturated14.8grams
Energy (calories)195kcal
Magnesium46mg (11%)
Potassium251mg (13%)

Macronutrient ratio: Calories from carbs (12%), protein (4%), fat (84%)

Ingredients (makes 6 cups)


  1. Prepare the tigernut milk a day in advance by following these instructions. Mix 4 cups of tigernut milk with 2 cups of coconut milk and sweetener (if used). Stir until the sweetener is dissolved and pour in a jug. Add cinnamon sticks and place in a fridge. Let it infuse for at least 2 hours or overnight.
  2. Serve over ice and sprinkle with some cinnamon. Keep refrigerated and use within one week.

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By Martina Slajerova
Creator of KetoDietApp.com

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

Do you recommend peeled or unpeeled tiger nuts for your tiger nut milk?


I used unpeeled but I think you can use either. If you use peeled, you won't have to soak them for as long as unpeeled.


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