If you are searching for non-dairy keto recipes, you’ve come to the right place! Learn about how to follow a dairy-free ketogenic lifestyle before digging into our favorite dairy-free keto recipes.
Is the keto diet dairy-free?
Keto can absolutely be dairy-free. A ketogenic diet isn’t necessarily about what foods you eat or don’t eat, but rather the state of reaching ketosis, which can be achieved by reducing carbohydrate consumption.
Dairy products, like heavy cream, cheese, and cream cheese, are often low in carbs and found in many keto recipes and products, but eating dairy is not essential whatsoever to being successful on a keto diet.
What keto foods can I eat if I’m dairy-free?
Follow the standard guidelines of eating a keto diet without incorporating dairy products. Include foods in your daily menu such as:
- Healthy Fats: olive oil, avocado oil, tallow, and coconut oil.
- Protein: beef, chicken, turkey, eggs, seafood, and organ meat.
- Non-Starchy Vegetables: leafy greens, broccoli, and cauliflower.
- Some Fruits: coconut, blueberries, and raspberries.
Many keto recipes and store-bought keto products contain dairy, so be sure to carefully check ingredient lists before cooking or purchasing. You will want to skip anything with ingredients like butter, whey, cheese, cream cheese, cream, lactose, or casein.
Common dairy-free keto ingredient substitutions
If you are following a low-carb diet and are preparing your dairy-free keto meal plan, consider trying these substitution suggestions:
- Butter: Coconut oil and beef tallow are entirely dairy-free and are often a 1:1 substitution for butter in savory recipes. For desserts and baked good recipes, it would be best to stick with coconut oil as tallow will likely alter the flavor of the resulting dish. Ghee is a lactose-free option that can be used in lactose-free keto recipes. It is an excellent option if you are trying to reduce or eliminate dairy from your diet, though, be aware that ghee can still trigger reactions for those with severe dairy allergies.
- Cream Cheese: If you can eat nuts, try an almond milk-based cream cheese instead of dairy cream cheese. Almond milk cream cheese has become more widely available for purchase at grocery stores in the past few years.
- Heavy Cream: Sometimes, canned coconut cream (the thick part at the top of canned coconut) can be substituted for heavy cream. You can even find canned coconut cream at some grocery stores, too. If you’re hoping to make this substitution in a particular recipe, read through the recipe post to see if this is a listed suggestion as heavy cream and coconut cream aren’t always a 1:1 substitution, but it can work! Canned coconut cream is also delicious blended into hot coffee.
- Sour Cream: Mayonnaise is a fantastic dairy-free alternative for sour cream. It can often be a 1:1 replacement for sour cream.
To start preparing your dairy-free keto meal plan, look through 20 of our favorite recipes that don’t include dairy ingredients and are low in carbs.
DAIRY-FREE KETO MAIN DISHES
1. 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. Serve alongside or on top of cauliflower rice for a delicious and nutrient-dense weeknight meal that the whole family will love.
Per serving: 297 calories, 20g fat, 4g net carbs, 26g protein
2. 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. The meat used is boneless chuck roast that is browned in an Instant Pot, and then raw broccoli is steamed separately to ensure it stays whole yet tender.
With minimal net carbs per serving and no added dairy products, this makes for a great dairy-free keto dinner.
Per serving: 248 calories, 12.4g fat, 3.9g net carbs, 32.1g protein
3. Instant Pot Frozen Chicken Thighs
If you are short on time and ingredients, this frozen chicken thighs recipe is perfect for you. The recipe requires just two ingredients: chicken thighs and store-bought jarred salsa.
You’ll cook the chicken thighs right from frozen, no thawing required, and the resulting meat is tender, juicy, and filling.
Serve atop some cauliflower rice and alongside some sliced avocados for a flavorful meal.
Per serving: 153 calories, 4g fat, 3g net carbs, 22g protein
4. Keto Egg Roll in a Bowl
Egg Roll in a Bowl is a wildly trendy dish in the low-carb community. Imagine all of the delicious ingredients of an eggroll without the high carb egg roll wrappers.
This particular recipe is especially popular as the time required to make it is minimal, and the resulting flavor is mouthwatering.
If you like to meal prep, make this recipe in advance and eat for a filling dairy-free keto lunch throughout the week.
Per serving: 212 calories, 8.7g fat, 7.3g, 25.1g protein
5. Keto Creamy Shrimp Curry
This creamy shrimp curry is one of our favorite no cheese keto recipes. Although it doesn’t contain any dairy products, this dish is surprisingly creamy and flavorful.
Instead of including heavy cream, coconut cream is used, which yields a delicious texture and serves to enhance the flavor of the final dish!
Combined with spices, this keto curry is always a hit at the dinner table.
Per serving: 417 calories, 33g fat, 4g net carbs, 26g protein
6. Sweet and Spicy Glazed Salmon
This sheet pan salmon is cooked with a simple glaze made with sweet red chili sauce, sriracha, and ginger. Garnish each salmon filet with chopped green onions and serve alongside your favorite low-carb vegetable, like bok choy.
If you enjoy Asian-inspired cuisine and want to add more salmon to your diet, you’ll absolutely want to choose this recipe for tonight’s dinner!
Per serving: 202 calories, 7g fat, 6.5g net carbs, 22.5g protein
7. Keto Teriyaki Chicken
Chicken thighs and broccoli come together in this flavor-packed dish that is keto-friendly and free from dairy ingredients.
Of the many easy dairy-free keto recipes available online, we particularly like this one because it’s straightforward to make in advance, freeze, and reheat to eat later.
It’s a dairy-free keto freezer meal that the family is sure to love!
Per serving: 179 calories, 5g fat, 5g net carbs, 27g protein
8. Easy Grilled Salmon
This grilled salmon is a dairy-free recipe that can be altered to fit your specific lifestyle goals. The original recipe is written with a marinade that includes honey, so for a keto-friendly version of that sauce, omit that.
You’ll also likely want to limit or altogether not include the salsa on top, but in small portions, the salsa can fit nicely into a ketogenic diet.
This recipe is on our list of low-carb dairy-free recipes because of the ease of preparing and how delicious the grilled salmon is without any addition of dairy products.
Per serving: 101.75g calories, 3.75g fat, 5.25g net carbs, 11.5g protein