If you’re looking for dairy-free keto recipes, you’ve found the jackpot. Below you will find easy dinner recipes, quick snacks, and decadent desserts that are not only dairy-free, but low-carb, gluten-free, and paleo-friendly!
Is Keto Dairy Free?
To maintain a state of ketosis, you must eat a low-carbohydrate diet – around 20 grams of carbs per day. A low-carbohydrate diet can include meat, nuts, oils, veggies, berries, and yes, even dairy. Since dairy products like butter, cheese, and cream are extremely low in carbs, they are great for the keto diet, but that doesn’t mean they’re necessary.
Can You Do Keto Without Dairy?
Many people ask if they can still do keto if they’re allergic to dairy. If you have a milk allergy, are lactose intolerant, or just want to try a dairy free lifestyle, then you can still follow a keto diet with great success. Having 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!
What Milk Substitute is Best for Keto?
If you are looking for some great dairy free keto milk options we’ve got you covered! Below I’ve compiled a list of our favorite low carb milk subs for dairy products. What dairy free milks work best in different situations:
- Keto Dairy Free Recipes- When it comes to making substitutions for standard low carb recipes it is best to use coconut cream or almond milk instead of heavy whipping cream.
- Coffee Creamers– The best keto coffee is a bulletproof one! An easy high fat low carb coffee creamer can be made by blending coconut cream, stevia, and mct oil together in a high speed blender for a few seconds
- 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. If you prefer a thinner milk like a skim milk try almond milk.
- Smoothies and Other Drinks– If you love matcha lattes or other refreshing dairy free keto recipes try almond milk or macadamia nut milk. They blend super well and pack in a nice creamy texture.
Dairy Free Fat Substitutions
Another important list is knowing your standard recipe ingredient substitutions. Not only will this allow you to make lots of dairy free keto recipes with ease, but it will also help you know what ingredients you can change out in your day to day life.
Butter– Ghee has a lovely warm and salty flavor similar to that of butter
Heavy Cream– Coconut cream is the thick part of a can of coconut milk. It has natural mct’s and is a great source of healthy fat to use in recipes or coffee.
Dairy Free Baked Goods– You can sub standard oil or butter out in recipes for coconut oil. Coconut oil is 100% dairy free and will work in place of butter for recipes so you don’t have to use anything aggressive in flavor like olive oil.
What Dairy Products Aren’t Keto?
Maybe you’re ready to take on the world of dairy free keto recipes but aren’t sure if you want to go dairy free. For someone without a lactose intolerance it makes perfect sense why you’d want to keep dairy in your diet. However, it’s still important to know what dairy products should be fully kept out of any keto diet in order to stay in ketosis.
- Milk – You don’t see this in many keto foods but it is important to keep your eyes out for it as it isn’t exactly keto friendly. Lactose has quite a bit of sugar so just 1 cup of whole milk can have about 12 grams of carbs.
- Cottage Cheese – On a strict ketogenic diet you may want to avoid cottage cheese. A single cup has about 8 grams of carbohydrates. When following a normal ketogenic diet of 20 grams of carbs a day, you may not want to waste so many of them on such a small portion.
- 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. There are few brands with low sugar, but some such as Two Good (only 2-3 grams of total carbs) should be fine on a ketogenic diet.
- Whipped Cream – I repeat whipped cream NOT heavy whipping cream. Whipped cream is the stuff you buy in a can and squirt out on grandmas pumpkin pie. While tasty this can have 4-6 grams of carbs per two tablespoons! Not to mention is is packed with sugar and harmful propellants to get it out of the can. Whether you have a lactose intolerance or are just working on weight loss, this is one treat to skip on the ketogenic diet.
Why is Heavy Cream Keto but not Milk?
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. (sballergy.com) Milk is saturated with something called lactose. Lactose is the naturally occurring sugars in milk. These sugars can be hard to digest but also 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. Even though cream is free from lactose, keto friendly, and great in low carb recipes, it is NOT dairy free.
What Cheese is Dairy Free
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. I have made a list of some dairy free keto cheese options for you based on popular types of cheese.
- Feta- Only 3 carbs for 1oz, this Violife cheese is a perfect dairy free salad or omelet topper.
- Ricotta- A sub by Tofutti, a little higher in carbs then preferred (7 Net) but can still be a great pre-made ricotta sub.
- Aged cheeses- Treeline makes a cashew cheese that’s only 4 Net carbs per 4oz serving.
- Cream Cheese- Treeline makes another plain cashew based cream cheese that’s only 3g carbs per serving
- Queso- Also in Costco, 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. (2 Net carbs per 30g)
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.
There are plenty of ways to add fat and flavor to recipes without dairy products like cheese, cream cheese, or cream! We will show you how with some dairy-free keto recipes. Get ready for 18 Dairy Free Keto Dinners.
18 Dairy Free Keto Dinners
Discover quick and easy recipes for tonight’s dairy-free dinner. We’ve rounded up 18 our keto friendly favorites, sure to wow your family. For more low carb recipes check out the course tabs on our blog.
1. Keto Mexican Shredded Chicken – 2g net carbs
Most of the ingredients are what you would expect in this Mexican dish, but there is one ingredient that takes the sauce to the next level…
2. Keto Air Fryer Chicken Thighs – 1g net carb
This is the perfect quick lunch or dinner, and makes for a great protein portion of your keto meal prep. Minimal hassle with lots of flavor!
3. Low Carb Chili with Bacon – 5g net carbs
The key to getting an extremely flavorful keto chili is the slow cooking process. Let those flavors simmer! Pair your chili with sliced avocado or low carb dairy products like dairy free cheeses and low carb almond based sour cream.
4. Dairy Free + Low Carb Buffalo Chicken Meatballs – 0g net carbs!
One of our favorite party appetizers is our buffalo chicken dip, but when veggies and Flackers aren’t cutting it as dippers, these Buffalo Chicken Meatballs are the perfect swap!
5. Cashew Chicken – 6.7g net carbs
Our easy Cashew Chicken recipe has quickly grown into one of the most popular recipes on our blog. This is the dish we always turn to when we are in the mood for some Thai takeout! If you’re a fan of keto food like this then you might like our Butter Chicken Recipe as well!
6. Masala Baked Indian Eggs – 6g net carbs
This Masala Baked Indian Eggs dish combines the best of both worlds, Indian food and breakfast food, and changes a classic take on eggs. A dairy free as well as gluten free low carb recipe.
7. Dairy Free Chicken Fajita Salad – 3g net carbs
Keto Chicken Salad is a go-to for quick lunches and meal preps. I always have a good quality mayo on hand and some canned chicken so it’s easy to whip up in a pinch. However, doing the same recipe can get a little boring so I like to change it up from time to time, and that is where this Fajita Style Keto Chicken Salad comes into play.
8. Sweet and Sour Pork – 2.5g net carbs
Chinese food is back on the menu with this Easy Sweet and Sour Pork recipe! We use pork rinds to create the perfect crispy breading and five simple ingredients to make a low carb, sugar-free sweet and sour sauce. No need to worry about a dairy free keto diet anymore!
9. Dairy Free Ahi Poke Bowl – 10g net carbs
You could say this Spicy Ahi Poke Recipe is our favorite recipe on our food blog right now. It’s inspired from our trip to Hawaii and when recreating it, Matt hit the flavors spot on. There is no cooking required, so it’s quick to make on any night of the week and you can use whatever add-ins you have at home. Keto food kept fresh.
10. Peanut Chicken Wraps – 5g net carbs
Before a keto lifestyle, I had no idea how great of a vessel lettuce could be for meats, veggies and sauces. You really aren’t missing out on anything without the bun or bread which makes this keto meal gluten free and sugar free.
11. Air Fryer Meatballs – 2g net carbs
For these air fryer meatballs we went a little out of the box with a Thai twist. We normally stick to Italian seasoning or keep it simple with some salt, pepper and garlic powder, but that can get a little redundant. The great thing about bulk air frying meatballs is that you can make split up the meat and add different seasonings to each batch to satisfy everyone in the family.
12. Peri Peri Chicken – 8g net carbs
This recipe takes 30 minutes in the oven and feeds four people or feeds you for four nights. We’ve jazzed up the chicken with a homemade Peri Peri rub and combined it with the heartiest vegetable out there – Brussels sprouts! 100% gluten free this makes the perfect low carb/ keto recipe in a pinch.
13. Dairy Free Orange Chicken – 1g net carbs
Asian recipes are a staple in our household. For a while, we were making a few basics, including our Cauliflower Fried Rice, until we discovered this Low-Carb Orange Chicken! The meat is hearty and tender, while the sauce is sweet and tart – the perfect complements.
14. Salmon with Coconut Lime Sauce – 2g net carbs
I’ll be honest, fish recipes haven’t always been our most liked, but this changes the game! I get it, I would also rather make and eat a dessert recipe, but this Keto Salmon Curry is going to elevate your taste buds. It is absolutely one of our best recipes and takes under 30 minutes to make! Download our Dinner in 30 cookbook for more quick recipes.
15. Kung Pao Chicken – 4g net carbs
If you love Chinese food as much as I do, you are going to instantly fall in love with this Low-Carb Kung Pao Chicken! Prior to keto, I always ordered kung pao chicken when my family got Chinese take out. This recipe is gluten free, keto, and dairy free. Now, you can have it again, guilt-free, knowing exactly what went into making this recipe!
16. One Pan Chicken Thighs – 1g net carbs
As our lives get busier, our recipes get simpler, and this One Pan Chicken Thighs recipe is a major go to for us. We’ve kept the recipe as simple as possible with some fresh lemon so you can jazz it up with whatever seasonings or veggies you have on hand. A ketogenic diet can be simple and easy too!
17. Egg Salad – 4g net carbs
The high fat-to-protein ratio in Egg Salad keeps me full and satisfied until dinner and you can change it up every single time you make it. It is dairy free because we use mayo which is just egg yolks and olive oil! Dairy free keto recipes can be hard to come by so keep this delicious recipe as an easy lunch option!
18. Easy Keto Beef Curry – 3g net carbs
This Easy Beef Curry is super quick and easy to make in the Instant Pot and will fit right into your rotation of weeknight dinners whether or not you are joining us for the challenge!
Dairy-Free Keto Side Dishes
You didn’t think we were going to stope at main dishes, did you? We’ve got seven delicious side dishes that are all dairy free. Try one tonight!
1. Keto Cauliflower Salad – 2.5g net carbs
This recipe is the perfect pairing to your burgers and hot dogs, and acts as an even better replacement to the high-carb, starchy side dish, potato salad.
2. Dairy Free Broccoli Salad – 5g net carbs
This Keto Broccoli Salad is one of my favorite ways to take a boring low carb vegetable like broccoli to the next level with minimal effort. A quick blanch and some mix-ins and you’ve got the next best summer cook-out side dish!
3. Keto Deviled Eggs – 1g net carbs
What makes this recipe so easy is the minimal ingredients. If you can hard boil an egg, you can make all kinds of deviled eggs.
4. Brussels Sprouts and Bacon – 11g net carbs
One of the hardest decisions we make on a daily basis is what to eat for dinner, so we put together this post of our favorite Low-Carb Sides! On any given night, you can find us eating one of these sides with a steak or salmon. Having some go-to sides can make your dinner decisions a lot easier!
5. Dairy Free Low Carb Tortillas – 2.7g net carbs
After many failed attempts at Low-Carb Tortillas, we’ve got it down and are now ready to share it with you! Perfect for tacos, burritos, and deli wraps.
6. Low Carb Naan – 4g net carbs
Since I discovered how to make these I’ve always made sure some are always in the fridge for us to snack on or make sandwiches out of!
Dairy Free Keto Desserts
Dairy-Free keto desserts are harder to come by, but the truth is you can make almost any recipe dairy free. Swap butter for a different fat source and use coconut and nuts instead of creams and cheese.
1. Almond Milk Ice Cream – 2g net carbs
You might not have thought this was possible, but almond milk ice cream is actually really easy to make and nearly as good as the real thing. Follow the tips and tricks in this recipe to create a creamy and dense almond milk ice cream.
2. Keto Collagen Fudge – 0.5g net carbs
Of course you’re going to love this easy fudge recipe! To keep it as simple as possible, mix the ingredients, freeze, then eat. Make it before dinner and it’s ready by the time you clean off your plates and everyone is digging through the snack drawers!
3. Shelf-Stable Fat Bombs – 0.7g net carbs
You’ve asked countless times and we’ve finally delivered with the Best Keto Fat Bombs to exist. They are shelf stable, easy to whip up and delicious every time! We first discovered these when we were traveling for work and were tracking macros very strictly.
4. Avocado Fudge Cookies – 2g net carbs
Have too many leftover avocados? Make these Avocado Fudge Cookies so they don’t go to waste and you end up with a delicious, guilt free dessert to snack on! All it takes is some simple ingredients, twenty minutes and a chocolate craving to make this recipe come to life.
5. Mini Brownie Bite Fat Bombs – 3g net carbs
To make it more acceptable and easy to eat brownies everyday we created these Mini Brownie Bites that are basically delicious, chocolate-y fat bombs. No baking is required and you can make them in bulk weeks ahead of time.
6. Vegan Meal Replacement Bars – 1.2g net carbs
Don’t let the word vegan deter you from watching the video or trying these. They are also dairy free, low carb, high fat and can be nut-free if you remove the macadamia nuts! Perfect for making with the whole family or sending to school with your kids without breaking any of the allergy rules at school.
7. Keto Chocolate Bar – 1g net carb
We’ve tried all the low carb chocolates on the market, but nothing compares to this Keto Chocolate Bar. It takes no more than five ingredients, no baking is required and the macro ratio is on point!
If you’re looking for a delicious dairy free drink then you may want to check out our keto chocolate milk recipe as well!
8. Sugar-Free Donut Holes – 5g net carbs
Who doesn’t love fried food? If you said “me” then this recipe may not be the one for you. The perfectly round, cinnamon sugar, heavenly bites are deep fried in coconut oil and it’s the only way these should be made!
9. Lemon Poppyseed Muffins – 1.6g net carbs
I’ve always personally been a boring bran muffin kind of girl, but now I’m a sassy, zesty lemon poppy seed muffin kind of girl, and I now have a lot more fun! These muffins are moist and packed with delicious flavor. Watch me make them below and share them with your friends and family!
No matter the style of eating you prefer these dairy free keto recipes will have your family and stomach thanking you. To get started with a dairy free keto diet refer to our tips throughout this article and let us know about any other questions below! Plant based and dairy free keto recipes come out all the time on our blog so keep an eye out for another delicious meal to help you maintain your health and lose any unwanted weight!
Do you follow a dairy free keto diet? What is your favorite recipe? Let us know in the comments below!
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
