Keto Cups: Dairy-Free Delights Or Dairy Disasters?

Dairy-free keto is a thing. And it's not just for people with dairy allergies or lactose intolerance. Dairy-free keto can be a great way to reduce inflammation, improve gut health, increase energy, and reduce stress levels. Plus, there are plenty of delicious dairy-free keto recipes to choose from, so you don't have to feel like you're missing out.

The standard ketogenic diet is already quite restrictive, and cutting out dairy can seem like a big ask. But it's definitely doable, and there are some great dairy alternatives that can help you stay on track. For example, instead of milk, you can use almond, cashew, or hemp milk. Instead of butter, try tahini or coconut butter. And if you're craving cheese, snack on some olives or avocado slices.

So, if you're thinking of giving dairy-free keto a go, there are plenty of resources and recipes out there to help you get started. It might take a bit of experimentation to find what works best for you, but it's definitely worth exploring, especially if you're looking to optimise your health and well-being.

Dairy-free keto recipes for breakfast

Dairy-free and keto? There are plenty of breakfast options to choose from. Here are some delicious-sounding recipes to get you started.

Pumpkin Pie Spiced Waffles

These waffles are crispy on the outside and soft and fluffy on the inside. They're a perfect way to warm up on a cold morning.

Keto Breakfast Brownie Muffins

Why not have brownies for breakfast? These brownie muffins have only 4 grams of net carbs per serving, so you can satisfy that chocolate craving first thing in the morning.

Keto Zucchini Bread with Walnuts

This zucchini bread recipe replaces the sugar with erythritol and the wheat flour with almond flour, making it keto-friendly.

Pumpkin Spiced French Toast

Top this seasonal favourite with a bit of extra keto maple syrup for a decadent breakfast.

Almond Flour Crepes

Try these crepes from Sweet as Honey, which are made with almond flour.

Bacon and Egg Breakfast Muffins

These muffins from Real Balanced are a tasty, savoury breakfast option.

Oven Baked Omelet

Mama Shire's oven-baked omelet is another great breakfast option.

Blackberry Coffee Cake

This coffee cake from Joy Filled Eats is a tasty treat for breakfast.

Zucchini Muffins

Try these zucchini muffins from The Healing Spoon.

Whole Grain Banana Pancakes

These banana pancakes from Texanerin are a great dairy-free option.

Cauliflower Hash Browns

Try these hash browns from Diet Doctor for a tasty, crispy breakfast.

Blueberry Pancakes

Blueberry pancakes are a breakfast classic, and this recipe from Tasteaholics is dairy-free.

Paleo Cinnamon Walnut Muffin

This muffin from Yummly is a tasty, paleo-friendly breakfast option.

Oven-Baked Eggs

This simple recipe from Yummly is a great way to start the day.

Eggs Baked in Avocado

Avocados and eggs are a delicious combination, and this recipe from Yummly brings them together for a tasty breakfast.

Gingerbread Granola

This granola from Yummly is a tasty, festive option.

Almond Milk Crepes

Try these crepes from KitchenAid, made with almond milk.

Baked Eggs in Tomato Sauce

This recipe from KitchenAid combines eggs and tomato sauce for a tasty breakfast.

Low Carb Chia Pudding

This chia pudding from Diet Doctor is a tasty, low-carb breakfast option.

Keto Cauliflower Hash Browns

Another hash brown recipe, this time from Diet Doctor, and made with cauliflower.

Low Carb Coconut Cream with Berries

This recipe from Diet Doctor combines coconut cream and berries for a tasty breakfast.

Keto Breakfast Cups

Try these breakfast cups from Lauren Ariza for a tasty, portable breakfast option.

Easy Low Carb Egg Salad

This egg salad from I Breathe I'm Hungry is a simple, tasty breakfast option.

Celery Root Hash Browns

These hash browns from Swiss Paleo are made with celery root for a tasty, crispy breakfast.

Easy Breakfast Biscuit

This breakfast biscuit from Healthy Living How To is a quick and easy breakfast option.

Sausage Egg "McMuffin"

This recipe from Nom Nom Paleo puts a tasty spin on the classic Egg McMuffin.

Slow Cooker Chicken Broccoli and Rice Casserole

Chicken and broccoli is a classic combination, and this recipe from Dairy Free Crock Pot Recipe makes it easy to prepare using a crockpot.

Shredded Chicken Tacos

These classic tacos from Who Doesn't Love Tacos are dairy-free and delicious.

Oven-Baked Eggs

This simple recipe from Yummly is a great way to start the day.

Dairy-free keto recipes for lunch

Dairy-free keto meals are quite popular, especially for those trying to lose weight. Here are some delicious dairy-free keto recipes for lunch:

Vegan Sesame Tofu and Eggplant

This recipe is a wonderful vegan option for lunch or dinner. The eggplant is julienned and tossed with a spicy Asian-style marinade. It is then cooked down into soft noodles. The tofu slices are crusted with sesame seeds and pan-seared, then caramelized with soy sauce to bring all your favorite Asian flavors together.

Vegetarian Red Coconut Curry

This dish is ready in just under 20 minutes and packs some incredible flavors. The vegan "fish" sauce adds an authentic flavor to this quick dish.

Crispy Tofu and Bok Choy Salad

This salad is perfect for dinner or lunch and takes tofu to the next level. You won't miss the meat with this dish. If you're looking to spoil your taste buds, this dairy-free keto recipe is the one to try. The cilantro, red curry paste, and peanut butter will keep your taste buds guessing.

Keto BBQ Chicken Pizza (Dairy-Free Crust)

This delicious keto pizza can easily be made dairy-free with a few adjustments. For the crust, use coconut flour instead of parmesan cheese, and for the toppings, use dairy-free mayonnaise and vegan cheddar cheese. With these substitutions, you can enjoy all the textures and flavors of pizza without any dairy.

Thai Chicken Zoodles

This dish is a keto version of fried noodles with chicken. The combination of curry powder, spring onion, soy sauce, oyster sauce, lime juice, garlic, and red chilies packs this meal with flavor.

Thai Peanut Shrimp Curry

This keto recipe is perfect for all the Thai curry lovers out there. It features a thick and delicious keto curry that complements the shrimp and broccoli wonderfully, making it a great way to include more seafood in your diet.

Dairy-free keto recipes for dinner

Dairy-free and keto? No problem! Here are some delicious dinner recipes that fit the bill:

Keto BBQ Chicken Pizza (Dairy-Free Crust)

This recipe puts a dairy-free twist on a classic comfort food. For the crust, use coconut flour instead of parmesan cheese, and for the toppings, opt for dairy-free mayonnaise and vegan cheddar cheese. This way, you get all the flavours and textures of pizza without any dairy.

Thai Chicken Zoodles

This dish is a keto take on fried noodles with chicken. The combination of curry powder, spring onion, soy sauce, oyster sauce, lime juice, garlic, and red chillies packs a punch of flavour that will keep you coming back for more.

Thai Peanut Shrimp Curry

This recipe is perfect for curry lovers. It features a thick and creamy keto curry that complements the shrimp and broccoli, allowing you to enjoy a hearty and flavourful meal while sticking to your dietary preferences.

Keto Crispy Sesame Beef

This recipe is a keto-friendly version of the classic Chinese dish. With only five grams of net carbs, it mimics the flavours of Chinese food that many of us love, making it a tasty and satisfying option for dinner.

Warm Asian Broccoli Salad

This salad is a quick and easy side dish that can be prepared in under 15 minutes. To make it dairy-free, simply use coconut or nut milk yogurt instead of goat milk yogurt. It's a tasty and healthy addition to your dinner that your whole family will enjoy.

Garlic and Bacon Brussels Sprouts

Bacon and Brussels sprouts are a culinary match made in heaven, and this recipe takes it to the next level by adding garlic. To make it completely dairy-free, use olive oil instead of butter. It's a simple yet delicious side dish that's both healthy and flavourful.

Oven Roasted Caprese Salad

This warm twist on the Italian classic is a filling and fibre-rich option. To make it dairy-free, use vegan mozzarella, such as Miyoko's Kitchen or Follow Your Heart brands, instead of dairy-based mozzarella. It's a great way to enjoy the flavours of Italy while sticking to your dietary preferences.

Low Carb Cauliflower Fried Rice

This keto fried rice is the perfect side dish to accompany many of the dinner recipes mentioned above. It's a tasty and low-carb option that will satisfy your cravings without compromising your dietary goals.

Dairy-free keto recipes for dessert

Dairy-free and keto? There are plenty of dessert options to satisfy your sweet tooth.

If you're looking for a simple, low-carb coffee cake, try this dairy-free keto coffee cake. It's made with almond flour and coconut flour, creating a fluffy texture similar to regular coffee cake. The cake is subtly sweetened with a cinnamon flavour and uses coconut oil instead of butter.

For chocolate lovers, there's a dairy-free keto chocolate cake. This cake is made with almond flour, cocoa powder, erythritol, and non-dairy milk. The recipe also includes a fudgy frosting made with avocados.

If you're craving something nutty, try these coconut peanut butter balls or keto chocolate-covered macaroons.

For a refreshing dessert option, try these berry bomb pops, which combine the tangy sweetness of berries with coconut cream and stevia.

If you're in the mood for something creamy, this peanut butter caramel milkshake is a delicious, dairy-free option.

Lastly, if you're looking for a pie recipe, this keto peanut butter pie can be made dairy-free or with full dairy. The recipe includes a low-carb chocolate crust filled with a cheesecake-based peanut butter filling.

Dairy-free alternatives to common keto foods

It is possible to follow a ketogenic lifestyle and remain dairy-free. There are a variety of reasons people remove dairy from their diets, including allergies, intolerance, inflammation, issues with digestion, autoimmune conditions, and skin conditions. Dairy is also one of the most common inflammatory foods, and reducing exposure to irritating foods can help prevent or calm chronic inflammation, which has massive long-term health benefits.

• Instead of heavy cream: Coconut cream or milk.
• Instead of milk: Almond, cashew, hemp, or macadamia nut milk.
• Instead of butter: Ghee (a type of butter that has had the dairy proteins removed), coconut butter, nut butter, seed butter, or tahini.
• Instead of cheese: Olives or avocado slices.
• Instead of yoghurt: Cashew cream cheese, almond yoghurt, or other plant-based yoghurts.
• Instead of cream cheese: Treeline's cashew-based soft cheese, or other dairy-free cream cheeses.
• Instead of whey protein powder: Egg white protein powder or beef protein powder.
• Instead of casein protein powder: Pea protein or brown rice protein powder.

Frequently asked questions