Discover Delicious and Easy Dairy-Free Keto Recipes That Will Transform Your Diet!

The ketogenic diet, characterized by low carbohydrate and high-fat intake, is popular for its potential benefits in weight loss and overall health improvement. Many people wonder if they can still follow a keto diet if they have a milk allergy, are lactose intolerant, or simply want to try a dairy-free lifestyle. The answer is a resounding yes!

The Possibility of Dairy-Free Keto

If you have a milk allergy, are lactose intolerant, or want to try a dairy-free lifestyle, you can still follow a keto diet with great success. A milk allergy might make a dairy-free keto diet a little more work to balance out your macros, but it will be worth it in the end!

Understanding Dairy in Keto

A common misconception is that all dairy is low carb and keto. Unfortunately, with milk, this can be a bit tricky. Keto foods must be lower in sugar and carbs. Milk is saturated with something called lactose, the naturally occurring sugars in milk. These sugars can be hard to digest and inflammatory. Heavy cream is just the milk fat without any lactose. Cream alone is free from excess carbs and sugars, therefore making it okay on a keto diet.

Dairy Products to Watch Out For

Milk: It is important to keep your eyes out for it as it isn’t exactly keto-friendly.
Cottage Cheese: On a strict ketogenic diet, you may want to avoid cottage cheese. A single cup has about 8 grams of carbohydrates.
Yogurt: This varies depending on brand. Most brands have anywhere from 6-13 grams of sugar which are naturally occurring. Avoid ones with added sugar because they might ruin your ketogenic diet by knocking you out of ketosis.
Whipped Cream: Not heavy whipping cream. Whipped cream is the stuff you buy in a can and squirt out. While tasty, this can have 4-6 grams of carbs per two tablespoons! Not to mention it is packed with sugar and harmful propellants to get it out of the can.

Dairy-Free Substitutions for Keto

There are plenty of ways to add fat and flavor to recipes without dairy products like cheese, cream cheese, or cream! An important list is knowing your standard recipe ingredient substitutions.

Heavy Cream: Coconut cream is the thick part of a can of coconut milk.
Standard Oil or Butter: You can substitute these out in recipes for coconut oil.

Dairy-Free Milk Options for Keto

Coffee Creamers: The best keto coffee is a bulletproof one!
Milk for Keto Cereal: If you love cereal, the best milk for you will be cashew or almond milk. Cashew milk is best for someone who wants a dairy-free milk option closer to whole milk.
Smoothies and Other Drinks: If you love matcha lattes or other refreshing dairy-free keto recipes, try almond milk or macadamia nut milk.

Finding Dairy-Free Keto Cheese

It can be difficult to find dairy-free cheeses that are also keto. You will have to pay close attention to the carb count, and if you do track net carbs, those as well. Net carbs makes dairy-free keto cheese finding a bit easier as it does allow for extra fiber in the cheese.

Read also: Easy Low-Carb Cheese Crackers

Queso: This delicious natural queso made by Good Foods is a great dairy-free keto option for anyone looking to make dairy-free keto recipes like mac and cheese or party-style nachos.
Aged Cheeses: For anyone who is lactose sensitive, aged cheeses will be your best bet of non-dairy-free options. Since they have been aged, most if not all of their lactose sugars have been eaten away, making it practically dairy-free. Possible options include parmesan or aged cheddar and manchego.

Benefits of a Dairy-Free Keto Diet

There are different reasons you might decide to eliminate dairy. For most people, it’s lactose intolerance. According to a review, 75% of the world’s population loses the ability to digest lactose (one of the sugars found in milk) at some point. As a result, eating dairy can lead to bloating, gas, stomach cramps, and diarrhea. Less common symptoms include headaches, muscle pain, and joint pain.

Ditching dairy may also aid in weight loss. One probable reason why dairy may contribute to weight gain is that it’s highly palatable, which makes it easy to overeat. Some researchers also believe that the hormone estrone found in dairy products increases body weight.

Delicious Dairy-Free Keto Recipes

Here are some dairy-free keto recipes for every meal and snack, from breakfast to dinner and dessert.

Breakfast Recipes

Gluten-Free Meal Prep Scrambled Egg Cups: Make your busy weekday mornings a bit easier with these Gluten-Free Meal Prep Scrambled Egg Cups (aka microwave omelets). Just spend a few minutes ahead of time prepping veggies to set up 3-4 days of gluten-free, dairy-free, and low-carb breakfasts.
Vegan Keto Cinnamon Peanut Butter Porridge: Warm up your day with a bowl of creamy, comforting vegan keto cinnamon peanut butter porridge!
Grain-Free Pancakes: Fuel your day with these fluffy and grain-free pancakes! These 4-ingredient pancakes are also sugar-free, gluten-free, low-carb, and dairy-free.
Paleo Waffles: Craving fluffy Belgian waffles but avoiding grains and dairy? Make these crispy, melt-in-your-mouth paleo waffles.
Savory Just Egg Quiche: Looking for a quick, keto-friendly breakfast? Savory Just Egg quiche is egg-free, dairy-free, and vegan. Without cream and without crust, this is a healthier, crustless, gluten-free version of traditional quiche. This 4-ingredient quiche is an easy, quick, and perfect make-ahead breakfast recipe for busy mornings.
Keto Zucchini Bread: Keto-friendly & delicious, this zucchini bread packs 3 net carbs per slice, all wrapped in moist, flavorful perfection. Ditch the regular bread - this is your new keto staple!
Keto Spice Bread: This keto spice bread is a moist quick bread that features autumn spices like cinnamon, nutmeg, ginger, and mace for a flavorful recipe.
Almond Paleo Coffee Cake: Looking for a healthy breakfast that tastes like dessert? This almond paleo coffee cake is naturally sweetened and topped with a delicious crumble and almond glaze.
Keto Cornbread: Experience the magic of fluffy, cake-like cornbread - keto style! Savor it plain, sweeten it up, or use it to make the best low carb stuffing.
Savory Mushroom Egg Cups: Upgrade your breakfast with these savory mushroom egg cups!
Keto Banana Bread: Keto banana bread that's actually good? Yes, please! This light, moist treat is bursting with banana flavor without the sugar or carbs. Plus, it's gluten-free, dairy-free, and low-carb, making it a guilt-free win for breakfast, snacks, and beyond.
Low Carb Focaccia Bread: Enjoy the best of both worlds with this low carb focaccia bread recipe. Made with almond flour, it's also gluten-free.

Lunch and Dinner Recipes

Shrimp and Avocado Salad: Indulge in the fantastic flavors of this Shrimp and Avocado Salad, a fresh and satisfying dish!
Cabbage Soup: For any Keto recipe list we create, it’s hard for us not to include a cabbage soup. It’s just too good, and this recipe in particular, is a simple and hearty delight!
Air Fryer Chicken and Vegetables: Create a speedy and wholesome dinner with this Air Fryer Chicken and Vegetables recipe, ready in under 20 minutes!
Asado Chicken Breast: Say goodbye to dry chicken and say hello to this mouthwatering Asado chicken breast recipe!
Mexican Meatball Soup: Mexican soups are our favorite kind of soups. This Mexican meatball soup is made with beef meatballs which are simmered in a seasoned tomato broth along with green beans, tomato, celery, and spices.
Beef Barbacoa: This straightforward beef barbacoa recipe is as effortless as preparing pulled pork or tender Instant Pot beef short ribs.
Keto Fish Sticks: Fish sticks are a classic frozen meal; however, they’re hard to eat while on the Keto diet. That’s why we included this homemade keto fish stick recipe for your indulgence.
Korean Beef Bowl: For those seeking a fresh addition to their speedy dinner lineup, consider this Korean beef bowl recipe.
Oven-Baked Lemon Pepper Chicken Wings: Creating these oven-baked lemon pepper chicken wings is an effortless endeavor!
Chicken Kebabs: Personally, I’m a huge fan of chicken kabobs. I think they’re fun, easy, and personalizable to whoever may be joining you for your meal.
Keto Pulled Pork: Make keto pulled pork, ideal for weekly meal prep.
Teriyaki Chicken: For a keto-friendly twist, it's best to make teriyaki chicken at home since teriyaki sauce tends to be higher in carbs.
Keto Jicama Fries: Indulge in these keto jicama fries coated in a gluten-free batter, fried to perfection, and garnished with minced garlic and parmesan cheese.
Air Fryer Bacon Avocado Wraps: These air fryer bacon avocado wraps are just culinary geniuses.
Dairy-Free Cheesy Dip: This dairy-free cheesy dip isn't just tasty; it's also a paleo and keto queso with hidden veggies that blend seamlessly.
Chicken and Broccoli Rice Casserole: This robust and substantial casserole not only aligns with keto and dairy-free diets but also adheres to paleo and Whole30 guidelines.
Paleo Zucchini Lasagna: Satisfy your cravings with this low-carb Paleo Zucchini Lasagna!
Zuppa Toscana: The traditional version of zuppa toscana calls for all of my favorite things like sausage, bacon, potatoes, kale, broth, and cream.
Cauliflower Soup: Cauliflower soup is one of my all time favorite soups.
Keto Beef Enchiladas: Indulge in these delectable keto beef enchiladas, featuring a speedy homemade red enchilada sauce and well-seasoned ground beef mixed with green chiles, all snugly wrapped in a pliable keto flour tortilla.
Lemon Garlic Salmon: Prepare to be amazed by the incredible flavor of this lemon garlic salmon.
Chicken Meatballs with Coconut-Herb Sauce: Few things are as satisfying as meatballs; however, we often have to restrain from the indulgence. With this recipe, enjoy the same satisfaction of savory meatballs in a much leaner dish.
Chili: Chili is that one-pot wonder that delivers it all. It's a warm, comforting, and nourishing dish. This version is wonderfully rich and smoky, without any beans.
Quick Keto Sushi: Many Keto enthusiasts long for the delightful taste of sushi but are deterred by the high carb content in rice. Good thing this recipe offers a solution. Crafting this quick, low-carb, and satisfying dish takes just minutes.
Slow Cooker Ribs: Get ready for the simplest make-ahead dinner that requires minimal prep. The slow cooking method seals in flavor and spice while maintaining the nutritional value.
Keto Pepper Steak Stir-Fry: This keto pepper steak stir-fry made with sliced sirloin steak can be prepared and served in only 20 minutes.
Instant Pot Beef and Broccoli: If you have an Instant Pot and need an easy low-carb and dairy-free recipe, this beef and broccoli is a fan-favorite.
Frozen Chicken Thighs Recipe: If you are short on time and ingredients, this frozen chicken thighs recipe is perfect for you.
Egg Roll in a Bowl: Egg Roll in a Bowl is a wildly trendy dish in the low-carb community.
Creamy Shrimp Curry: This creamy shrimp curry is one of our favorite no cheese keto recipes.
Sheet Pan Salmon: This sheet pan salmon is cooked with a simple glaze made with sweet red chili sauce, sriracha, and ginger.
Grilled Salmon: This grilled salmon is a dairy-free recipe that can be altered to fit your specific lifestyle goals.
Bacon-Wrapped Chicken Skewers: Three ingredients. Smokey barbecue flavor. Bacon. What could be better?!
Creamy Cauliflower Mash: The best low-carb substitute for creamy mashed potatoes? This dairy-free keto recipe for creamy cauliflower mash!
One-Pan Tamari Beef and Vegetables: With only 7 ingredients, this high-fat and high-protein recipe is perfect for breakfast or dinner.
Sesame Shirataki Noodles: Shirataki noodles, also called miracle noodles or konjac noodles, are a calorie-free and carb-free (zero net carbs) replacement for traditional pasta.
Coconut Chicken Strips: These crispy chicken strips or tenders provide only 4 grams of net carbs.
Pan-Seared Keto Salmon with Lemony Cabbage and Carrots: Salmon is chock full of omega-3 fatty acids, B vitamins, and selenium.
Corned Beef with Cauliflower: Corned beef is okay on keto as long as it does not contain potatoes.
Cumin Chicken Skewers with Bell Peppers: Skewers are the perfect summer food, but feel free to make these whenever you’re in the mood for some lean protein.
Egg Roll in a Bowl: This dairy-free tofu meal goes well with shirataki rice or noodles.
Skip takeout for this fast and easy Turmeric Black Pepper Chicken! Under 30 minutes from pantry to plate, this stir-fry combines tender chicken and delicious broccolini with turmeric, garlic, and black pepper.
Whip up this lightning-fast Pork Fried Cauliflower Rice in under 30 minutes - all you need is one pan!
This bacon-wrapped pork tenderloin is slathered with a bourbon hot honey glaze, then grilled until tender.
This Brazilian coconut chicken recipe has succulent chicken simmered in a luscious coconut milk sauce, infused with aromatic spices, delivering a perfect balance of savory and creamy notes.
Forget the bun, grab a bowl! This deconstructed burger blast takes all the juicy, savory goodness of a hamburger and turns it into a salad.
Greek Chicken Meatballs are the perfect easy weeknight meal!
These Paleo Taco Bowls are a fast and easy weeknight dinner! They're made with one pan in 30 minutes and everyone can add their favorite toppings. Plus they're gluten-free, dairy-free, low carb and Whole30 friendly.
Craving a quick and flavorful meal? Look no further than Greek lemon chicken. Tender breasts marinated in a zesty lemon-herb blend, grilled to juicy perfection. Impress your guests or enjoy a weeknight treat.
This low-carb keto teriyaki chicken stir fry is a super easy 30-minute meal with no marinating required! The chicken is stir-fried and coated in a thick, gluten-free teriyaki sauce that has a spot-on taste and the perfect amount of sweetness.
A spicy salmon bowl is perfect for weeknight dinners where you want something fresh and light!
Dinnertime just got a whole lot easier (and healthier!) with this low-carb dinner. These crispy Cajun sautéed chicken bites are ready to go in just about 20 minutes! Chicken breast pieces are coated in a spicy coating, and then the nuggets are cooked up in a skillet and served over a Cajun slaw!
Beyond delicious, this Lula Kebab is a journey to the heart of Armenian tradition.
This fuss free sheet pan ratatouille chicken is perfect for an easy and satisfying weeknight dinner - and if you’re bored of the usual chicken recipes! Serve with your favorite cooked grain for a balanced meal!
These simple Beef Kabobs in the Oven are easy to make any time of year with steak and vegetables marinated in a simple dijon rosemary sauce.
Spicy, easy, and family-approved! These 15-minute air fryer chicken thighs are super juicy with crispy edges and made with boneless and skinless chicken thighs. The perfect weeknight dinner and meal prep.
Lean bison meatballs simmered in a fragrant, light curry-coconut sauce until melt-in-your-mouth tender.
This flavorful chicken dish has been a hit all summer long at our house, and for good reason!
Spice up your low-carb or keto routine with these crispy, juicy Paleo Baked Chicken Tenders. This fuss-free recipe is perfect for busy weeknights, when you crave a comforting meal but don't have hours to spend in the kitchen.

Snack and Side Dish Recipes

Air Fryer Shishito Peppers: Calling all pepper lovers! These Air Fryer Shishito Peppers are about to become your new favorite snack.
Creamy Tomato Soup: If you can’t have most canned tomato soups due to food allergies, make some of our fast and easy creamy tomato soup!
Dairy-Free Deviled Eggs: Our Dairy Free Deviled Eggs are the BEST deviled egg recipe around.
Air Fryer Radish Chips: These easy Air Fryer Radish Chips are healthier appetizer, snack and game day fare.
Paleo Hummus: Enjoy delicious hummus without the beans!
Creamy Feta Dip: Create the perfect allergy-friendly game day or party platter by featuring this creamy feta dip that's completely dairy-free.
Marinated Chicken Wings: These Marinated Chicken Wings are full of flavor and take less than 30 minutes to cook.
Gluten-Free and Dairy-Free French Onion Dip: Prepare a simple gluten-free and dairy-free French onion dip for your upcoming party or gathering!
Dairy-Free Greek Salad: Enjoy this easy-to-make dairy free Greek salad alongside your favorite grilled entree or as a standalone dish.
Spicy Smoked Salmon Poke: Tired of the same old veggie sides? Our delicious spicy smoked salmon poke is a bit like a salmon sashimi salad but made with cold smoked salmon!
Lemon Basil Chicken Salad: Tired of the same chicken salad recipes? Our Lemon Basil Chicken Salad has bright flavors of lemon zest and fresh basil and tastes so good on cucumber slices or crackers.
Cooked Shrimp Ceviche: This cooked shrimp ceviche is the easiest way to make ceviche at home!
Marinated Mushrooms: Marinated mushrooms make a delicious cold mushroom salad that can be served as a side dish or light lunch.
Korean Cucumber Salad: Looking for a side dish that's as refreshing as it is delicious? Look no further than this Korean cucumber salad!
Smoked Salmon Salad with Garlic Rice Vinegar Dressing: Eating healthy doesn't have to be complicated!
Keto Green Bean Fries: Here’s a vegetarian and dairy-free recipe that can be baked or air-fried.

Dairy-Free Keto Desserts

Keto Blondies: Dairy-free, and made without almond flour, this recipe for keto blondies is always a hit at parties!
Keto Chocolate Pudding: Pudding almost always contains dairy products, but not this chocolate pudding recipe!
Keto Panna Cotta: Panna cotta is a surprisingly straightforward dessert to prepare. To make it, you'll need water, gelatin, full-fat coconut milk, and sweetener.
Low-Carb Avocado Mug Brownie: Mug brownies usually incorporate cow’s milk, but this recipe is different.
Raspberry Chia Seed Pudding: If you’re looking for an easy and gluten-free keto recipe that works as a dessert or breakfast dish, try this.
Keto Chocolate Milk: You don’t have to give up milk even if you’re dairy-free. Instead of cow’s milk, have unsweetened almond or coconut milk.
Keto Homemade Eggnog: Can’t have traditional eggnog because you’re avoiding dairy? No problem.
Keto Pumpkin Fat Bombs: Perfect for the holiday season, these pumpkin fat bombs are made without dairy ingredients like cream cheese and butter.
Keto Mousse Cake: Looking for a keto-friendly, gluten-free, and sugar-conscious dessert that doesn't compromise on taste?
Keto Lemon Blondies: Craving blondies but watching your carbs?
Keto Sugar Cookies: Say goodbye to restrictions with our keto sugar cookies.
5 Ingredient Crustless Keto and Dairy Free Mini Pumpkin Pies are the Perfect Dessert for the Holidays! Skipping the Crust makes this recipe so much Quicker.

Read also: Magnesium Supplements for Keto

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