Brenda Khan
Dairy products are often staples in keto recipes, but it is possible to follow a keto diet without consuming dairy. Dairy is one of the most common inflammatory foods, and some people are allergic or intolerant to it. People with lactose intolerance, for example, may experience digestive issues such as gas, bloating, and diarrhea when consuming dairy. Additionally, some dairy products contain a high number of carbs, which can negatively impact ketosis. Therefore, some people choose to eliminate dairy from their keto diet to regulate their protein intake and promote weight loss. There are plenty of dairy-free keto recipes and alternatives available, such as plant-based fats and oils, meats, seafood, eggs, nuts, and low-carb vegetables.
Can you eat dairy-free on keto?
| Characteristics | Values |
|---|---|
| Dairy-free keto recipes | Plenty of options, including cabbage soup, machaca rolled taquitos, shrimp and avocado salad, and beef jerky |
| Dairy-free keto snacks | Olives, berries with whipped coconut cream, unsweetened almond milk, and plant-based yogurts |
| Dairy-free keto meal prep | Read food labels and cook meals at home to avoid hidden sources of dairy |
| Dairy-free keto alternatives | Meat, seafood, eggs, nuts, seeds, low-carb veggies, avocado, coconut, and olives for additional fats |
| Calcium sources on dairy-free keto | Calcium-rich foods like collard greens and calcium-fortified foods like almond milk |
| Benefits of dairy-free keto | Improved weight loss, gut health, reduced acne, reduced inflammation, and other health benefits |
| Drawbacks of dairy-free keto | Requires careful planning to ensure adequate calcium and other nutrient intake |
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What You'll Learn
Dairy-free keto recipes
To increase your fat intake while avoiding dairy, focus on eating a variety of meats, seafood, low-carb vegetables, fruits, nuts, and seeds. When cooking, use healthy plant-based oils like avocado oil, coconut oil, and olive oil. You can also include eggs, avocado, coconut, and olives in your meals to add extra fat.
Some dairy-free keto recipes include:
- Machaca rolled taquitos
- Shrimp and Avocado Salad
- Keto ramen (made with shirataki noodles, chicken broth, chicken breast, bok choy, and spices)
- Asian-style chicken wings (marinade: tamari soy sauce, tomato paste, garlic powder, olive oil)
- Keto pancakes made with coconut flour and eggs
- Air Fryer Bacon Avocado Wraps
- Keto garlic parmesan jicama fries
- Keto Egg Roll in a Bowl
- Keto Flourless Chewy Double Chocolate Chip Cookies
- Low Carb Fried Cabbage with Kielbasa
- Dill Chicken Salad
In addition to these specific recipes, you can also make dairy-free versions of keto dishes by substituting coconut oil for butter and coconut cream for cream. For example, you can make a casserole with chicken, broccoli rice, and creamy coconut milk.
It's important to note that dairy-free keto dieters should ensure they are getting enough calcium and other essential nutrients. Dairy-free keto meals can be a great way to improve your health and lose weight while avoiding the negative effects of dairy.
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Dairy-free keto snacks
- Beef sticks: 100% grass-fed beef sticks are a convenient grab-and-go snack that can be kept in your purse or car.
- Bacon: This is a quick and easy keto-friendly snack. It can be dipped in Primal Kitchen avocado oil mayo or paired with vegetables.
- Avocados: Avocados can be fried in coconut oil with a squeeze of lemon for a tasty and nutritious snack.
- Macadamia nut hummus: For mushroom lovers, try omitting the haloumi and replacing it with macadamia nut hummus for a keto-friendly, dairy-free snack.
- Pork rinds: Bacon Heir's pork rinds are a delicious grab-and-go option.
- Chicken liver pate: A smooth and light chicken liver pate can be paired with celery sticks or other low-carb vegetables for a quick keto snack.
- Shrimp and avocado salad: This salad combines fresh ingredients like avocados, cherry tomatoes, red onion, and cilantro, drizzled with lime juice and olive oil, making it a healthy and satisfying dairy-free keto option.
- Cabbage soup: This hearty soup combines cabbage, collard greens, bacon, bell pepper, onion, garlic, chicken broth, and spices. It is high in fiber, low-calorie, gluten-free, and packed with vegetables.
When adopting a dairy-free keto diet, it is important to find alternatives that provide calcium and other essential nutrients. Additionally, reading food labels is crucial to identify hidden sources of dairy, as they may appear under different names such as casein, curds, lactose, and whey.
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Dairy-free alternatives
There are many dairy-free keto recipes available, such as cabbage soup, shrimp and avocado salad, and beef jerky. For breakfast, you could try keto pancakes made with coconut flour, eggs, and sugar-free syrup. Dinner options include Asian-style chicken wings and keto ramen.
There are also dairy-free alternatives to common dairy products. For example, almond milk, cashew cream cheese, and almond yogurt can be used as substitutes for regular milk, cream cheese, and yogurt. Unsweetened almond milk is a good alternative to dairy milk, and plant-based yogurts can replace regular yogurt.
If you are lactose intolerant, ghee is a good choice, although it is not technically dairy-free as it is made from butter. However, it is a good option for those who need to avoid lactose.
It is important to read food labels when shopping for dairy-free alternatives, as dairy can appear under different names like casein, curds, lactose, hydrolysates, whey, and yogurt powder.
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Lactose intolerance
The management of lactose intolerance typically involves reducing the amount of lactose in the diet or taking lactase supplements. People with lactose intolerance can often still consume some dairy products without experiencing symptoms, as the level of tolerance can vary. However, it is important to monitor calcium intake to ensure adequate levels, as dairy is a significant source of calcium.
For those following a keto diet, lactose intolerance can be a challenge. Dairy products are often used as a source of fat on keto, but they can be replaced with plant-based fats and other sources of healthy fats, such as meats, seafood, eggs, nuts, and seeds. Additionally, reading food labels carefully is essential, as dairy can be hidden in processed keto foods under names like casein, curds, lactose, hydrolysates, whey, and yogurt powder.
Overall, lactose intolerance is a common condition that can be managed through dietary changes and, if needed, lactase supplements. For those on a keto diet, dairy-free alternatives and careful label reading can help ensure a successful and symptom-free keto journey.
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Dairy-free keto meal services
Benefits of Dairy-Free Keto
The ketogenic diet is a popular low-carb, high-fat approach known for its potential weight loss and health benefits. Dairy-free keto takes it a step further by eliminating dairy products, which can cause digestive issues and inflammation in some individuals. By removing dairy, you may experience improved gut health, reduced acne, and a boost in weight loss. Additionally, you can still ensure adequate fat intake by incorporating plant-based fats, meats, seafood, eggs, nuts, and seeds into your meals.
Meal Service Options:
Territory Foods:
Territory Foods is a meal delivery service that offers a variety of dietary options, including keto, paleo, plant-based, and dairy-free. Their meals are prepared by local chefs using fresh, seasonal ingredients. Territory's keto approach stands out because it avoids dairy and processed foods, focusing instead on high-quality fats, proteins, and low-glycemic veggies. Their menu features new items weekly, ensuring variety in your diet.
Sunbasket:
Sunbasket is a keto meal delivery service that offers fresh, certified organic ingredients with bold flavors. Their keto-friendly meals contain at least 20 grams of protein and 15 grams of net carbs or fewer per serving. Sunbasket prioritizes healthy fats, including avocados, nuts, and seeds, as well as high-quality proteins. They also offer single-serving, microwavable Fresh & Ready meals for added convenience.
Hungryroot:
Hungryroot is a grocery and recipe delivery service that provides pre-portioned ingredients, recipe cards, snacks, and pantry staples. While they don't specifically offer a keto option, you can customize your dietary preferences during sign-up, allowing for a flexible and diverse meal plan. Hungryroot offers small, medium, and large boxes with three to five two-serving meals, accommodating various household sizes.
Green Chef:
Green Chef is a certified organic meal kit provider, ensuring that all ingredients are organic unless otherwise specified. Their paleo and keto meal plans are certified gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity. Green Chef offers a diverse range of cuisines and flavorful meals, ensuring a satisfying dining experience.
Sample Dairy-Free Keto Meals:
To give you an idea of what to expect, here are some sample dairy-free keto meals that you can enjoy:
- Asian-style chicken wings with a marinade of tamari soy sauce, tomato paste, garlic powder, and olive oil.
- Keto ramen made with shirataki noodles, chicken broth, chicken breast, bok choy, and spices.
- Cabbage soup with bacon, collard greens, bell pepper, onion, garlic, chicken broth, and spices.
- Shrimp and Avocado Salad, a paleo, Whole30, low-carb, and gluten-free option packed with fresh ingredients and drizzled with lime juice and olive oil.
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Frequently asked questions
Yes, you can eat dairy-free on keto. Dairy is not a necessary component of the keto diet, and there are plenty of dairy-free keto recipes and substitutions available.
Some people choose to eat dairy-free on keto because they are lactose intolerant or have a dairy allergy. Others may find that dairy is causing their weight loss to plateau or that it triggers inflammation.
On a dairy-free keto diet, you can eat a variety of meats, seafood, low-carb vegetables and fruits, nuts, and seeds. For cooking, you can use healthy plant-based oils like avocado oil, coconut oil, and olive oil. You can also find dairy-free alternatives to yogurt, cheese, and milk, such as almond milk and cashew cream cheese.
