35 of The Best Diary-Free Keto Recipes (2024)

FAQs

How to eat keto with no dairy? ›

By replacing dairy fats with plant-based fats, you are also swapping out saturated fats for the much healthier unsaturated fats. Here are a few dairy-free keto tips: Eat a variety of meat, seafood, eggs, nuts & seeds, low-carb veggies and use oils, avocado, coconut and olives for additional fats.

Unsweetened seed milk — Flax milk and hemp milk are the two easiest-to-find keto substitutes for anyone with nut and dairy allergies. Read the ingredients label carefully as these products tend to contain other carb-rich ingredients. Look for the flax or hemp milk products with less than 2 grams of net carbs per cup.

Milk but especially evaporated and dry milk are not healthy keto foods. This is because they are high in lactose. Milk has around 5% lactose, evaporated milk has around 10% lactose, and dry milk has 50% lactose. Lactose is a milk sugar that does affect blood glucose levels the same way regular sugar does.

Here's the thing: Milk isn't a great option on the keto diet, says Jalali. Whole milk has 12 grams of carbs per cup, and low-fat or skim has even more. And don't even get me started on ice cream (way too much sugar). Cream, on the other hand—whipping or whipped—is totally doable on the keto diet.

Keto Substitute for Cheese: Nutritional Yeast

Nutritional yeast comes in flakes or as a powder, and it's perfect for sprinkling on top of veggies, mixing into scrambled eggs, or stirring into your soup to add a cheesy flavor.

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. 1.

Almond milk.

This faintly nutty-tasting milk is made from almonds. A 100-gram serving of plain, unsweetened almond milk contains 0.67 grams of carbohydrates, making it a great choice for a keto diet.

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.

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

Can I eat popcorn on keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ). For this reason, many people on keto diets rely on whipping cream or heavy cream as a sugar-free coffee creamer or to make keto-friendly desserts, such as chocolate mousse.

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

In small quantities, full-fat ricotta may be fine on the keto diet. But thanks to its macros, you're not going to be able to sit down to a big bowl of it. “Ricotta is higher in carbs. While it can be a good option once in a while, you have to watch portions,” says Weiss.

A common misunderstanding regarding low carb and keto is that you can only eat meat, eggs, and dairy. This is certainly one way of doing it and it works fine for some people, but it's not the only way to enjoy a low carb lifestyle.

Drinks You Should Try to Avoid on the Keto Diet

Avoid sweetened drinks like regular soda and fruit juice (even 100 percent juice), which are packed with sugar and carbs. Dairy milk is also high in carbs, so it's not keto-friendly.

The good news is, yes, a vegan ketogenic diet is possible, it's just more difficult. Without the help from dairy and eggs, getting enough protein and vitamins and minerals will pose a challenge. You might consider adding an organic nutritional supplement to your daily routine to compensate for this.

A typical serving contains around 6-8 grams of net carbs, making it a preferred choice for keto dieters. Dairy-Free Yogurt Alternatives: For those with lactose intolerance or following a dairy-free keto lifestyle, alternative milk yoghurts, such as almond yoghurt or coconut yoghurt, offer low-carb options.