78 Dairy Free Low Carb Keto Recipes (2024)

FAQs

Can you do low carb with no dairy? ›

Reducing exposure to irritating foods can help prevent or calm chronic inflammation, which has massive long-term health benefits. While eating dairy can make keto easier because there are many high-fat dairy food options, keto is completely possible without dairy.

Dairy contains a significant amount of protein. As you can see below, some cheeses are actually very high in protein. On a keto diet, protein intake should be moderate and eating too much of it can kick you out of ketosis. So some people avoid dairy to better regulate their protein intake.

Milk from goats, sheep, and yaks contains roughly the same amount of carbohydrates as cow's milk, so you should avoid all of these products while on a keto diet. Coconut milk. 100 ml of coconut milk contains 6 grams of carbohydrates, so it's not an ideal choice for the keto diet.

If you're on a dairy-free diet and looking for healthy milk alternatives, the best low-carb, keto replacements are almond milk and coconut milk. They're both delicious on low-carb keto cereal like Magic Spoon.

One commonly recommended brand of butter for a keto diet is Kerrygold. Kerrygold butter is made from the milk of grass-fed cows, which tends to have a higher concentration of beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA).

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Can you have a balanced diet without dairy? ›

A well-planned dairy-free diet can be healthy. However, if you do not seek out the appropriate food sources to replace the nutrients found in dairy, you could be at risk of a nutritional deficiency.

With Atkins, you are limited in the amount of dairy products that you consume, but if you are lactose intolerant, be careful about the use of cheese, cream cheese, whipped cream and other cream-based products.

A ketogenic diet is not inherently dairy-free or gluten-free. However, it is possible to follow a ketogenic diet while avoiding dairy and gluten. There are many dairy-free and gluten-free foods that are high in fat and low in carbohydrates, which are the two main components of a ketogenic diet.

You may think you only get carbohydrates from pasta or bread, but carbs can also be in fruit, vegetables, and dairy. The most common forms of carbs come in fiber, starch, and sugar. Your body needs carbohydrates, but there are some types that are better than others.