Keto And Dairy: Should You Cut It Out?

Dairy-free keto is a viable option for those who are allergic, intolerant, or sensitive to dairy, or those who simply want to lose weight. Dairy-free keto can be challenging because dairy is a common ingredient in many keto recipes as it is high in fat. However, it is not impossible, and there are plenty of alternatives and substitutions available. Dairy-free keto may even have added health benefits such as reduced inflammation, improved gut health, and increased energy.

Characteristics	Values
Reasons for dairy-free keto	Allergies, intolerance, inflammation, issues with digesting dairy, autoimmune conditions, skin conditions, weight loss
Dairy-free keto books	Made Whole Made Simple, The Keto Academy, The Ultimate Guide of What NOT To Do When Cooking With Protein Powder
Dairy-free keto meal ideas	Meat, fish, eggs, bacon, vegetables, berries, avocado, nuts, beef sticks, etc.
Dairy-free keto snacks	Olives, berries with whipped coconut cream, coconut manna, nut butters, beef sticks
Dairy-free alternatives	Butter: ghee, coconut oil, olive oil; Milk: coconut milk, almond milk; Cream: coconut cream; Cheese: almond yogurt, cashew cream cheese, vegan cheese

Dairy-free keto recipes

Breakfast:

Pumpkin Pie Spiced Waffles
Keto Breakfast Brownie Muffins
Keto Zucchini Bread with Walnuts
Pumpkin Spiced French Toast (use coconut oil instead of butter)

Lunch:

Vegan Sesame Tofu and Eggplant
Vegetarian Red Coconut Curry
Crispy Tofu and Bok Choy Salad
Keto Egg Roll in a Bowl
Low Carb Fried Cabbage with Kielbasa

Dinner:

Keto BBQ Chicken Pizza (use a dairy-free crust and toppings)
Thai Chicken Zoodles
Thai Peanut Shrimp Curry
Keto Crispy Sesame Beef
Chicken Meatballs with Coconut Herb Sauce

Dessert:

Coconut Peanut Butter Balls
Berry Bomb Pops
Peanut Butter Caramel Milkshake
Keto Chocolate Covered Macaroons

Dairy-Free Keto Tips:

When following a dairy-free keto diet, it is important to replace dairy products with suitable alternatives. Here are some tips for substituting dairy products:

Instead of heavy cream, use coconut cream or milk.
Use almond, cashew, or hemp milk as a substitute for milk.
Choose tahini or coconut butter instead of butter.
Olives or avocado slices can be a great dairy-free snack or salad topping.
Ghee (clarified butter) may be a suitable alternative for those who are not allergic to casein.

By following these dairy-free keto recipes and tips, you can enjoy the benefits of the keto diet while avoiding dairy products.

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Dairy-free keto breakfast ideas

Pumpkin Pie Spiced Waffles
Keto Breakfast Brownie Muffins
Keto Zucchini Bread with Walnuts
Pumpkin Spiced French Toast (use coconut oil instead of butter)
4 Ingredient Coconut Flour Biscuits
Matcha Collagen Fuel Latte
N'Oatmeal Breakfast (a low-carb n'oatmeal that uses cauliflower rice instead of oats)
Keto Low Carb Pancakes With Almond Flour & Coconut Flour
Pumpkin Spice Breakfast Porridge (uses almond flour and flax meal)
Instant Pot Coconut Low Carb Porridge
Chia Seed Pudding (classic chia seed pudding with keto-friendly syrup)
Keto Egg Fast Snickerdoodle Crepes (made with eggs, cream cheese, cinnamon, and sweetener)
Keto Tropical Smoothie (use coconut cream instead of dairy)
Breakfast Pork Sausages
Low Carb Granola with Cardamom and Vanilla
Low Carb Strawberry Smoothie
Low Carb Blueberry Smoothie
Low Carb Coconut Cream with Berries
Keto Egg and Bacon Casserole
Keto Avocado Eggs with Bacon Sails

There are a variety of reasons people remove dairy from their diet, including allergies, intolerance, inflammation, issues with digestion, and skin conditions. Dairy-free alternatives include coconut oil, olive oil, and ghee (clarified butter).

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Dairy-free keto snacks

Olives: All types of olives are loaded with healthy fats. Try Castelvetrano olives if you prefer a milder, nuttier taste.
Berries with whipped coconut cream: Simply whip the solid part of a well-refrigerated can of coconut milk with a little vanilla and serve with your choice of fresh berries.
Coconut manna: Also known as coconut butter, a spoonful of this can be a quick and easy snack when cravings strike.
Nut butters: Almond butter and other healthy nut butters like Pili nut butter are perfect straight out of the jar or spread on keto-friendly bread.
Beef sticks: A convenient, on-the-go snack option that can be kept in your purse or car. Look for 100% grass-fed options.
Plant-based alternatives: There are many dairy-like, keto-friendly products available nowadays. Cashew cream cheese, almond yogurt, coconut milk, and macadamia nut milk are some great alternatives to satisfy your dairy cravings.
Spicy keto deviled eggs: A tasty and easy-to-make snack option that can be found on the Diet Doctor website.
Low-carb zucchini nacho chips: Another creative recipe idea from Diet Doctor that will satisfy your crunchy snack cravings without the dairy.
Prosciutto-wrapped salmon skewers: A delicious and elegant snack option that can also be found on the Diet Doctor website.

Remember, when making substitutions, always check the macros and nutritional information to ensure they align with your keto diet goals.

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Dairy-free keto desserts

Dairy-Free Keto Coffee Cake: This cake is made with almond flour and coconut flour, creating a perfectly sweet, moist, and fluffy treat. It's buttery, subtly sweet, and packed with cinnamon flavor. The recipe calls for coconut oil instead of butter, and a sugar-free sweetener to keep it keto-friendly.
Dairy-Free Keto Chocolate Cake: This decadent cake is made with almond flour, cocoa powder, and erythritol, and it's completely gluten-free and dairy-free. The star of this cake is the fudgy frosting made with avocados, which gives it a silky and indulgent texture.
Keto Peanut Butter Pie: This pie is a creamy and rich treat for peanut butter lovers. It can be made dairy-free by using a vegan cream cheese alternative, coconut oil instead of butter, and coconut cream. It's a no-bake pie that's easy to put together and will impress your taste buds.
Coconut Peanut Butter Balls: These dessert balls are a perfect keto-friendly and dairy-free option to satisfy your sugar cravings. They are packed with healthy fats and sweet flavors that will make you forget all about sugar.
Berry Bomb Pops: If you're craving something fruity and refreshing, these berry bomb pops are an excellent choice. They combine raspberries, blueberries, coconut cream, and stevia for a healthy and delicious treat on a hot day.
Peanut Butter Caramel Milkshake: Indulge in this dairy-free milkshake that brings back childhood memories. It's thick, creamy, and satisfying, just like the sugar-loaded milkshakes from your younger years, but without the dairy.

Remember, when creating dairy-free keto desserts, you can use alternatives like coconut oil, olive oil, or ghee instead of butter, and dairy-free milk options like almond milk, coconut milk, or cashew milk. Get creative and experiment with different ingredients to find what works best for your taste buds and dietary needs!

Cheat Day Keto: Rules for Your Next Meal

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Dairy-free keto meal plans

Monday

Breakfast: Keto zucchini bread with walnuts
Lunch: Thai BBQ pork salad
Dinner: Keto BBQ chicken pizza (dairy-free crust)
Side: Oven-roasted Caprese salad
Dessert (optional): Coconut peanut butter balls

Tuesday

Breakfast: Keto breakfast brownie muffins
Lunch: Vegetarian red coconut curry
Dinner: Keto crispy sesame beef
Side: Low-carb cauliflower fried rice
Dessert (optional): Peanut butter caramel milkshake

Wednesday

Breakfast: Pumpkin spiced French toast
Lunch: Crispy tofu and bok choy salad
Dinner: Thai peanut shrimp curry
Side: Warm Asian broccoli salad
Dessert (optional): Keto chocolate-covered macaroons

Thursday

Breakfast: Pumpkin pie spiced waffles
Lunch: Vegan sesame tofu and eggplant
Dinner: Thai chicken zoodles
Side: Garlic and bacon Brussels sprouts
Dessert (optional): Berry bomb pops

Friday

Breakfast: Keto breakfast brownie muffins
Lunch: Crispy tofu and bok choy salad
Dinner: Keto crispy sesame beef
Side: Warm Asian broccoli salad
Dessert (optional): Dairy-free dessert of your choice

Saturday

Breakfast: Keto zucchini bread with walnuts
Lunch: Vegetarian red coconut curry
Dinner: Keto BBQ chicken pizza (dairy-free crust)
Side: Garlic and bacon Brussels sprouts
Dessert (optional): Any dessert that fits your macros

Sunday

Breakfast: Pumpkin spiced French toast
Lunch: Thai BBQ pork salad
Dinner: Thai peanut shrimp curry
Side: Low-carb cauliflower fried rice
Dessert (optional): Any dessert that fits your macros

Dairy-Free Keto Tips and Substitutions:

When following a dairy-free keto diet, it is important to know what ingredients and products to avoid. Butter, cheese, milk, yogurt, and sour cream are all off the table. However, there are plenty of dairy-free alternatives that you can use as replacements.

Use plant-based oils like coconut oil, MCT oil, and olive oil, as well as animal fats like lard, tallow, and duck fat.
Choose red meat, poultry, and seafood that are organic, pasture-raised, and 100% grass-fed whenever possible.
Include low-carb vegetables, especially leafy greens.
Opt for low-carb fruits like avocados, berries, and citrus fruits.
Enjoy nuts and seeds in moderation, favoring fattier options like macadamias, pecans, and almonds.
Use dairy alternatives like coconut cream, almond milk, and vegan cheese.
Ghee, or clarified butter, can be used as a substitute for butter in some cases, as its processing eliminates lactose.
For baking, coconut butter or vegan butter (without hydrogenated oils) can be used instead of butter. Olive oil can also be used as a substitute for butter, typically using a ratio of 1/3 cup of oil for every 1/2 cup of butter.