Keto And Dairy: Friends Or Foes?

Dairy is not a requirement for the keto diet, and there are many benefits to cutting it out. Dairy is defined as any food produced from or containing the milk of mammals, and many people are intolerant to it. A dairy-free keto diet can help with weight loss, clearer skin, decreased inflammation, improved gut health, increased energy, reduced stress levels, and better thyroid health. There are also plenty of dairy alternatives, such as plant-based oils, red meat, poultry, seafood, and low-carb vegetables and fruits.

Dairy-free keto recipes

Dairy-free and keto? There are plenty of options to explore!

First, it's worth noting that full-fat dairy is a common feature of keto recipes because it is both high in fat and delicious. However, dairy-free keto is still very doable, and there are plenty of tasty recipes to choose from.

Some people choose to cut out dairy because of allergies, intolerance, inflammation, issues with digestion, or skin conditions. Dairy intolerance can be caused by an adverse reaction to casein, the main protein found in dairy, or lactose, the main sugar in milk.

If you're looking for dairy-free keto recipes, there are a few simple swaps you can make. For example, you can replace dairy milk with almond, cashew, hemp, or coconut milk. Instead of butter, you can use tahini or coconut butter, and for cream, you can opt for coconut cream. Olives or avocado slices are a great substitute for cheese.

• Shrimp and Avocado Salad
• Collard Greens Cabbage Soup
• Air Fryer Chicken and Vegetables
• Asado Chicken Breast with Sautéed Lemon Zucchini
• Mexican Meatball Soup (Albondigas)
• Korean Beef Bowl
• Machaca Rolled Taquitos
• Baked Lemon Pepper Wings
• Keto Spicy Chicken Kabobs
• Sugar-Free Juicy Keto Pulled Pork Sandwich
• Keto Teriyaki Chicken
• Garlic Parmesan Jicama Fries
• Air Fryer Bacon Avocado Wrap
• Dairy-Free Queso Dip with Ground Beef
• Paleo Chicken Broccoli Rice Casserole
• Paleo Zucchini Lasagna with Sausage
• Zuppa Toscana
• Loaded Cauliflower Soup
• Keto Beef Enchiladas
• Lemon Garlic Salmon
• Baked Eggs and Zoodles
• Chicken Meatballs with Coconut Herb Sauce
• No Bean Keto Chili
• Keto Salmon Sushi Bowl
• Crock Pot Fire Roasted Tomato Shrimp Tacos

Dairy-free keto snacks

Firstly, it's important to know that you can still eat butter, as it contains only trace amounts of milk protein and sugar. Ghee (clarified butter) is also an option, but not if you have a casein allergy.

If you're looking for some easy snack swaps, you can replace milk with almond, cashew, hemp, or coconut milk, and butter with tahini or coconut butter. Instead of cheese, you can snack on olives or avocado slices, and coconut cream or coconut butter are great alternatives to high-fat yogurts.

There are also plenty of dairy-free keto-friendly snacks available to buy, such as:

• Beef sticks
• Nuts and seeds
• Pork rinds
• Seaweed snacks
• Coconut chips
• Avocado chips
• Kale chips
• Roasted edamame
• Sugar-free marshmallows
• Keto cookies
• Keto chocolate
• Keto brownies
• Keto pizza crust
• Keto chips

If you're feeling creative, you could also try making some of these dairy-free keto snacks from scratch:

• Spicy keto deviled eggs
• Low-carb smoothies
• Low-carb chicken fritters
• Spicy almond and seed mix
• Prosciutto-wrapped salmon skewers
• Low-carb pumpkin spice crackers
• Low-carb zucchini nacho chips
• Keto breakfast cereal with almond milk
• Crunchy spiced chickpeas

Dairy-free alternatives to milk

There are many alternatives to choose from, and it can be overwhelming to make the switch. Here are some of the best dairy-free alternatives to milk:

Soy Milk

Soy milk is one of the most popular dairy-free alternatives to milk. It has the most protein of all the non-dairy milks and is comparable to cow's milk in this regard. It provides 4 grams of unsaturated fat, 1 gram of fibre, and 7 grams of protein per cup. Soy milk is also 75% more antioxidant-rich than cow's milk. It has a nutty and slightly sweet taste, making it a good choice for drinking straight or adding to coffee or cereal. It can also be used in cooking and baking due to its high-temperature stability.

Almond Milk

Almond milk is probably the most well-known non-dairy milk. It is high in vitamins and other nutrients but low in protein, with only 1 gram per cup. It has a slightly sweet, nutty, and creamy flavour, making it a delicious choice for drinking straight, adding to coffee, or pouring over cereal. Almond milk can be used in both sweet and savoury recipes, although some may find it too sweet for savoury dishes.

Cashew Milk

Cashew milk is similar to almond milk in terms of protein content and flavour. It is very creamy and can be used in coffee, cereal, cooking, and baking. It is a good choice for those who use cashews in their recipes.

Coconut Milk

Coconut milk comes in two forms: coconut milk beverages and canned coconut milk. Coconut milk beverages are rich and creamy with a good amount of fat but not much protein. They are ideal for drinking straight, adding to coffee or smoothies, or pouring over cereal. The canned variety is much thicker and creamier and is commonly used in soups, stews, and sauces, or for making whipped cream and creamy puddings.

Rice Milk

Rice milk is thinner than other non-dairy milks and has a light, sweet flavour. It is good for adding to coffee or pouring over cereal, and its sweet taste makes it suitable for desserts. However, it may be too sweet for savoury recipes. Rice milk can be used for baking but may require a thickening agent such as flour or cornstarch.

Oat Milk

Oat milk is made from presoaked oat groats and has a light, mildly sweet flavour. It is comparable to low-fat or fat-free cow's milk and can be enjoyed straight, over cereal, or in smoothies. It works well in both sweet and savoury dishes, adding a creamy texture to light soups and curries.

Hemp Milk

Hemp milk is thicker and creamier than some other non-dairy milks and has a strong flavour that may be better suited to savoury dishes. It is also a good alternative to soy milk for baking due to its higher protein content.

Other Alternatives

Other dairy-free alternatives to milk include flax milk, hazelnut milk, walnut milk, pistachio milk, and banana milk.

When choosing a dairy-free alternative to milk, consider the intended use. For coffee, creamy alternatives like oat milk, soy milk, or nut milk are good choices. For baking, soy milk is recommended due to its thicker and creamier consistency. For cooking, choose an alternative that is free of any added flavours, such as vanilla.

Dairy-free alternatives to cheese

Dairy-free diets are often a result of allergies, intolerance, inflammation, issues with digestion, autoimmune conditions, and skin conditions. Dairy-free alternatives to cheese are usually made from plant-based ingredients such as nuts, seeds, tofu, oats, or beans.

• Violife Foods – Dairy-free, soy-free, gluten-free, lactose-free, nut-free, and preservative-free. This alternative has a creamy texture and melts similarly to traditional mozzarella.
• Daiya Foods – The new oat milk formula is a good melt and has a better flavor.
• Trader Joe's cashew-based mozzarella – Not very creamy, but a good option if you are looking for something with a milder flavor.
• Whole Foods 365 brand – Not a great melt, but has a good taste.
• So Delicious – Not a great melt and not very creamy, but decent flavor.
• Follow Your Heart – This brand has a good texture as it is finely shredded, but the flavor is a bit off.
• Trader Joe's almond-based mozzarella – Not completely dairy-free, but 99% lactose-free. Not a great melt and has a mushy texture.
• Babybel – This is a good option if you are looking for something that melts and can be shredded.
• Boursin – This brand has an amazing dairy-free garlic and herb spread.
• Chao cheese slices – Great option for grilled cheese sandwiches.
• Trader Joe's vegan feta – This is a good option for salads.
• Avocado – Adds creaminess and fat to salads.
• Nutritional yeast – Often used to give food a cheesy taste.
• Olives – Loaded with good fats.
• Hummus – Adds creaminess to salads.

Dairy-free alternatives to butter

Butter is a staple in many people's diets, but it's not always the best option for those who are lactose intolerant or looking to cut down on saturated fat. Luckily, there are several dairy-free alternatives to butter that can be used for spreading, cooking, and baking. Here are some detailed suggestions for substitutes:

Coconut oil is a popular and versatile dairy-free alternative to butter. It is a good source of healthy fats, has a rich flavour, and can be used in a variety of recipes, from baking to stovetop cooking. Coconut oil is a one-to-one substitute for butter and can be used in the same amount as butter in most recipes. It is also a healthier option than canola oil. However, it can be tricky to work with as it liquifies when warmed, so it is important to ensure it is the correct consistency for the recipe.

Vegetable shortening is another dairy-free alternative to butter, often used in baking recipes that call for softened butter. Shortening is 100% fat, compared to butter, which is about 85% fat and 15% water. It has a similar texture to butter and can be used in the same way, such as when creaming ingredients for cakes and cookies or making pie pastry. However, it does not have much flavour, so it may not be the best choice for recipes where butter is a key ingredient.

Olive oil is a heart-healthy option that can be used as a substitute for butter in savoury recipes, such as when sautéing onions or making risotto. It can also be used in some baking recipes, such as brownies or cookies, but may impart a slightly nutty flavour to the finished product. When using olive oil instead of solid butter, it is recommended to use slightly less oil (for example, 3/4 cup of olive oil instead of 1 cup of butter).

Vegan butter sticks are a dairy-free alternative to butter that can be used in baking recipes. They are stored in the fridge and need to be softened before use, but they work well in recipes such as biscuits or shortcake.

Dairy-free buttery spreads, such as those made by Earth Balance and Smart Balance, can be used as a substitute for butter in recipes like toast or garlic bread, as well as in baking. These spreads have a smooth texture and buttery taste without the dairy.

Some other dairy-free alternatives to butter include avocado, Greek yogurt, nut butter, and mashed banana. These options can add nutrients and flavour to baked goods, but may not be suitable for all recipes. For example, avocado may give a green tint to the finished product, so it is best used in chocolate recipes.

Frequently asked questions