Keto Lactose-Free: A Guide To Doing It Right

The ketogenic diet is a metabolic state in which the liver produces ketones, using dietary and/or stored body fat to create energy. While it is possible to do keto while also being lactose-free, it can be challenging due to the high number of tasty keto recipes that contain dairy. Dairy is often used in keto recipes to achieve fat macros (daily calories from fat).

There are a variety of reasons people remove dairy from their diets, including allergies, intolerance, inflammation, issues with digestion, autoimmune conditions, and skin conditions. Many of these issues stem from adverse reactions to casein, the main protein found in dairy, or lactose, the main sugar in milk.

If you are lactose intolerant, you can try sticking with hard and long-aged dairy products, which are much lower in lactose. You can also use ghee, which is clarified butter with the milk solids removed, or opt for non-dairy alternatives such as coconut or nut milk.

If you are unsure how your body tolerates dairy, you can test your blood glucose and ketones for food sensitivity. If your glucose spikes or your ketones fall after eating dairy, it is a good indication that dairy doesn't agree with you.

There are plenty of dairy-free, keto-friendly alternatives available, such as plant-based substitutions like cashew cream cheese or almond yogurt. You can also use almond milk or coconut milk instead of dairy milk in smoothies and baking. Even if you react to dairy, ghee may be a viable alternative to standard butter because its processing eliminates lactose.

Some dairy-free keto snack ideas include olives, berries with whipped coconut cream, coconut manna, and nut butters.

Dairy-free keto recipes for breakfast

Dairy-free keto breakfast recipes can be challenging to find, but they are out there! Here are some ideas for dairy-free keto breakfasts to get you started:

• Pumpkin Pie Spiced Waffles: These waffles are crispy on the outside and soft and fluffy on the inside—a perfect way to warm up in the cooler months.
• Keto Breakfast Brownie Muffins: With only ~4 grams of net carbs per serving, these brownie muffins are a delicious way to satisfy your chocolate craving first thing in the morning.
• Keto Zucchini Bread with Walnuts: This keto zucchini bread uses erythritol instead of sugar and almond flour instead of wheat flour, making it a delicious and keto-friendly option.
• Pumpkin Spiced French Toast: Top this decadent, keto-friendly french toast with a bit of extra keto maple syrup for a seasonal breakfast you'll want to make all year long. (Use coconut oil instead of butter to make it 100% dairy-free)
• Baked Eggs and Zoodles: This light and refreshing dish is high in fat and protein and is the perfect way to mix up your breakfast or brunch.
• Keto Egg Roll in a Bowl: A popular dairy-free keto recipe that can be enjoyed any time of day!
• Keto Coconut Porridge: A comforting and dairy-free way to start your day.
• Keto Avocado Eggs with Bacon: A savoury and satisfying breakfast that will keep you full until lunch.

Remember, if you are ever unsure about a product containing dairy, always read the food labels carefully and ask questions if needed.

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's then cooked down into soft noodles. The tofu slices are crusted with sesame seeds and pan-seared with soy sauce, bringing all your favourite Asian flavours together.

Vegetarian Red Coconut Curry

This dish is ready in just under 20 minutes and packs some incredible flavours. The vegan "fish" sauce adds an authentic taste that's hard to beat.

Crispy Tofu and Bok Choy Salad

This salad is perfect for a hearty lunch and will satisfy your taste buds. The cilantro, red curry paste, and peanut butter create a flavourful combination that will keep you guessing with every bite.

Thai Chicken Zoodles

This dish is a keto-friendly version of fried noodles with chicken. The combination of curry powder, spring onion, soy sauce, oyster sauce, lime juice, garlic, and red chillies will have you coming back for more.

Warm Asian Broccoli Salad

This warm broccoli salad is ready in under 15 minutes. It's a tender, crisp broccoli slaw dressed in classic Asian flavours. It's so fast and easy to make, with only three steps!

Oven-Roasted Caprese Salad

This warm twist on an Italian classic is filling and packed with fibre. It's a great way to get your veggies in while enjoying a satisfying lunch.

Low-Carb Cauliflower Fried Rice

This keto-friendly fried rice is a great side dish and goes well with many of the lunch recipes mentioned above. It's a tasty and low-carb alternative to traditional fried rice.

Crispy Tofu and Bok Choy Salad

This salad takes tofu to the next level. You won't miss the meat with this delicious and satisfying option.

Keto BBQ Chicken Pizza (Dairy-Free Crust)

This pizza can easily be made dairy-free with a few adjustments. Use coconut flour instead of parmesan cheese for the crust, and choose dairy-free mayonnaise and vegan cheddar cheese for the toppings.

Thai Peanut Shrimp Curry

This keto-friendly curry is a great way to add more seafood to your diet. It's a tasty and satisfying option for lunch or dinner.

Keto Crispy Sesame Beef

This recipe is a keto-fied version of a classic Chinese dish. It mimics the flavours of Chinese food with only five grams of net carbs per serving.

Garlic and Bacon Brussels Sprouts

Bacon and Brussels sprouts are a classic culinary combination. Add some garlic to the mix, and you've got a delicious and healthy dairy-free side dish.

Remember, when preparing dairy-free keto meals, you can usually substitute butter with ghee, coconut oil, or olive oil. For dairy-free cheese alternatives, look for vegan options made from soy, coconut, cashew, or other dairy-free ingredients.

Dairy-free keto recipes for dinner

Thai Chicken Zoodles

Think of this dish as a keto version of fried noodles with chicken. The combination of curry powder, spring onion, soy sauce, oyster sauce, lime juice, garlic, and red chillies pack this meal with so much flavour that you will keep coming back for more.

Thai Peanut Shrimp Curry

This is a great way to fit more seafood and even more flavour into your ketogenic diet. A thick and delicious keto curry compliments the shrimp and broccoli wonderfully.

Keto Crispy Sesame Beef

This recipe is the keto-fied version of the classic dish found in many Chinese restaurants. It mimics all of the flavours that many of us love so much about Chinese food, with only five grams of net carbs.

Warm Asian Broccoli Salad

In under 15 minutes, you can have a tender, crisp, broccoli slaw that’s warm and dressed in classic Asian flavours. It’s so fast and easy, that this recipe is only three steps! Your entire family will be happy to see this on the table. To make it 100% dairy-free, use coconut or nut milk yogurt instead of goat milk yogurt.

Garlic and Bacon Brussels Sprouts

Bacon and Brussels sprouts are one of the tastiest (and simplest) culinary combinations. Add garlic on top of that, and you get one of the most flavourful and healthiest dairy-free side dishes you could possibly make. Use olive oil instead of butter to make it completely dairy-free.

Oven Roasted Caprese Salad

The beauty of this warm twist on an Italian classic is that it is much more filling, but with all of the traditional flavour. It's also packed with so much fibre that it will satisfy the need to eat a hearty portion as well. Use vegan mozzarella from Miyoko’s Kitchen or Follow Your Heart instead of dairy-based mozzarella.

Low Carb Cauliflower Fried Rice

This keto fried rice is like the real thing but without the excess carbs. It will go well with most of the dinner recipes mentioned in this article, especially the Thai Chicken Zoodles, Vegetarian Red Coconut Curry, Thai Peanut Shrimp Curry, and the Keto Crispy Sesame Beef.

Dairy-Free Keto BBQ Chicken Pizza

Every low-carb pizza is typically packed with cheese, from the toppings to the crust. However, this delicious keto pizza can easily be made dairy-free with a couple of adjustments. For the crust, use coconut flour instead of parmesan cheese, and for the toppings, make sure you are using dairy-free mayonnaise and vegan cheddar cheese. With these simple substitutions, you’ll get all of your favourite pizza textures and flavours without any of the dairy.

Dairy-free keto side dishes

• Keto Cauliflower Salad: A great pairing for burgers and hot dogs, and an even better replacement for the high-carb, starchy side dish, potato salad.
• Dairy-Free Broccoli Salad: A tasty way to take a boring low-carb vegetable like broccoli to the next level with minimal effort.
• Keto Deviled Eggs: This recipe is super simple, requiring only a few ingredients.
• Brussels Sprouts and Bacon: A delicious and hearty side dish that will satisfy your taste buds.
• Dairy-Free Low-Carb Tortillas: Perfect for tacos, burritos, and deli wraps.
• Low-Carb Naan: Great for snacks or making sandwiches.

You can also try roasted Brussels sprouts with garlic bacon aioli, coconut lime cauliflower rice, roasted cabbage with lemon, Moroccan roasted green beans, roasted garlic mashed cauliflower, grilled asparagus with sriracha and pecan vinaigrette, bacon zucchini fritters, and more!

In addition to side dishes, there are plenty of dairy-free keto options for appetizers, soups, salads, main courses, and desserts. So, whether you're looking for a complete meal or just some tasty sides, dairy-free keto options are definitely available and worth exploring!

Dairy-free keto desserts

Dairy-Free Keto Coffee Cake

This recipe uses coconut oil instead of butter, and almond and coconut flour instead of regular flour. It is moist, fluffy, and subtly sweet.

Dairy-Free Keto Chocolate Cake

This cake is sugar-free, grain-free, and absolutely decadent. The frosting is made with avocados, creamy non-dairy milk, and avocado oil, resulting in a silky and delicious texture.

Keto Peanut Butter Pie

This pie can be made with either dairy or dairy-free ingredients. The dairy-free version uses coconut oil in the crust and a combination of vegan cream cheese, coconut cream, and peanut butter in the filling. It is a rich and creamy dessert that is sure to satisfy any peanut butter lover.

Coconut Peanut Butter Balls

These dessert balls are a great option for those who want something sweet and keto-friendly. They are made with coconut and peanut butter, providing a tasty and healthy treat.

Berry Bomb Pops

These popsicles are a perfect dairy-free keto dessert for a hot day. They are made with raspberries, blueberries, coconut cream, and stevia, providing a healthy and refreshing treat.

Pumpkin Pie Spiced Waffles

These waffles are a great breakfast option for those on a dairy-free keto diet. They are crispy on the outside and soft and fluffy on the inside, providing a warm and satisfying morning treat.

Frequently asked questions