The ketogenic diet, also known as a high fat, very low carb diet, has been an effective way to lose weight and improve health for decades. Unfortunately, it is not easy to follow and the truth is that many people give up on their diet long before they are able to reach their goals and see results.

If you’re on a ketogenic diet, you’ve probably seen some version of the keto diet, which is a diet that’s high in fat, low in carbs and low in net carbs. On the other hand, if you are on a dairy free keto diet, you have probably never heard of this diet. However, the dairy free keto diet does not require that you eliminate all dairy products from your diet. In fact, you can continue to eat some dairy products, as long as they are low in carbs, dairy free, or do not contain sugar.

When you’re on keto, food is pretty limited. You can only eat a few carbs at a time, and even that is hard to come by if you’re not at home. Luckily, you don’t have to miss out on the dairy and eggs that you love. We’ve put together a list of 33 of our favorite dairy-free keto recipes to keep you full and happy.

You’ve hit the jackpot if you’re searching for dairy-free keto meals. You’ll discover dairy-free supper dishes, fast snacks, and delicious desserts below, as well as low-carb, gluten-free, and paleo-friendly options!

Is Keto a Dairy-Free Diet?

You must consume a low-carbohydrate diet – about 20 grams of carbohydrates per day – to stay in ketosis. Meat, nuts, oils, vegetables, fruit, and yes, even dairy may be part of a low-carbohydrate diet. Dairy items like butter, cheese, and cream are excellent for the keto diet since they are very low in carbohydrates, but they aren’t required.

Is it Possible to Follow a Keto Diet Without Dairy?

Many individuals wonder whether they can still do keto if they have a dairy allergy. You may still follow a keto diet with excellent success whether you have a milk allergy, lactose intolerance, or just wish to attempt a dairy-free lifestyle. Having a milk allergy may make balancing your macros a bit more difficult on a dairy-free keto diet, but it will be worth it in the end!

What is the Best Keto Milk Substitute?

If you’re searching for dairy-free keto milk alternatives, we’ve got you covered. I’ve put together a list of our favorite low-carb milk substitutes for dairy goods below. Certain dairy-free milks are suitable for which situations:

  • Keto Dairy-Free Dishes- Instead of heavy whipping cream, coconut cream or almond milk should be used to make replacements for typical low-carb recipes.
  • Coffee Creamers– Bulletproof coffee is the greatest keto coffee! Blend coconut cream, stevia, and mct oil in a high-powered blender for a few seconds to make a high-fat, low-carb coffee creamer.
  • Milk for Keto Cereal– If you like cereal, cashew or almond milk is the finest option. Cashew milk is ideal for those looking for a dairy-free milk alternative that is similar to whole milk. Try almond milk if you want a thinner milk, such as skim milk.
  • Smoothies and Other Drinks– Try almond milk or macadamia nut milk if you like matcha lattes or other dairy-free keto dishes. They mix well and have a rich, creamy texture.

Substitutes for Dairy-Free Fats

Knowing your regular recipe ingredient replacements is another essential item to add to your to-do list. Not only will you be able to create a variety of dairy-free keto meals with ease, but you’ll also be able to see what items you may replace in your daily life.

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Butter– Ghee has a warm, salty taste that is comparable to butter.

Heavy Cream– The thick portion of a can of coconut milk is called coconut cream. It contains natural mcts and is an excellent source of healthy fat for cooking or coffee.

Dairy-Free Baked Goods– Coconut oil may be substituted for regular oil or butter in recipes. Coconut oil is dairy-free and may be used in lieu of butter in recipes, eliminating the need for an oil with a strong taste like olive oil.

What Dairy Products Don’t Fit the Keto Diet?

Maybe you’re ready to go into the realm of dairy-free keto meals, but you’re not sure whether you want to. It’s understandable that someone who doesn’t have a lactose sensitivity would want to retain dairy in their diet. However, in order to remain in ketosis, it’s still essential to understand which dairy items should be excluded entirely from any keto diet.

  • Milk- While milk isn’t found in many keto meals, it’s essential to keep a look out for it since it’s not exactly keto friendly. Lactose contains a lot of sugar, thus 1 cup of whole milk may contain up to 12 grams of carbohydrates.
  • Cottage cheese should be avoided if you’re following a rigorous ketogenic diet. A single cup of carbs contains approximately 8 grams. You may not want to squander so many of your 20 grams of carbohydrates on such a tiny amount if you’re on a regular ketogenic diet.
  • Yogurt comes in a variety of flavors, depending on the brand. Most products include naturally occurring sugar in the range of 6-13 grams. Avoid those with added sugar since they may lead you to lose ketosis and damage your ketogenic diet. There aren’t many low-sugar options, however brands like Two Good (just 2-3 grams of total carbohydrates) should be acceptable on a ketogenic diet.
  • Whipped Cream—not heavy whipping cream—I repeat, whipped cream. Whipped cream is the thing you pour on Grandma’s pumpkin pie from a can. While delicious, two tablespoons of this may include 4-6 grams of carbohydrates! To get it out of the can, it’s also loaded with sugar and hazardous propellants. This is one delicacy to avoid on the ketogenic diet, whether you have a lactose allergy or are just trying to lose weight.

Why is heavy cream keto while milk isn’t?

The idea that all dairy is low carb and keto is a widespread misunderstanding. Unfortunately, with milk, this is a little more difficult. Sugar and carbohydrates must be limited in keto meals. Lactose is a sugar that is abundant in milk. Lactose is a sugar found naturally in milk. These carbohydrates are not only difficult to digest, but they are also inflammatory.

Heavy cream is just milk fat with no lactose added. Cream is devoid of extra carbohydrates and sugars, making it suitable for a keto diet. Despite the fact that cream is lactose-free, keto-friendly, and works well in low-carb recipes, it is not dairy-free.

What Dairy-Free Cheeses Are There?

Dairy-free cheeses that are also keto-friendly may be tough to come by. You’ll need to pay careful attention to the carb count, as well as net carbohydrates if you monitor them. Net carbohydrates make finding dairy-free keto cheese a little simpler since it allows for more fiber in the cheese. Based on common kinds of cheese, I’ve compiled a list of dairy-free keto cheese alternatives for you.

  • Feta- This Violife feta has just 3 carbohydrates per ounce and is a great dairy-free salad or omelet topping.
  • Ricotta- Tofutti’s ricotta sub is a bit higher in carbohydrates than desired (7 net), but it’s still a good pre-made ricotta sub.
  • Treeline sells an aged cashew cheese that has just 4 net carbohydrates per 4 oz serve.
  • Treeline also produces a basic cashew-based cream cheese with just 3g of carbohydrates per serving.
  • Queso- This wonderful natural queso produced by Good Foods is also available at Costco and is a fantastic dairy free keto alternative for making dairy free keto dishes like mac and cheese or party style nachos. (30g = 2 net carbohydrates)

If you’re lactose intolerant, aged cheeses are your best choice for non-dairy alternatives. Most, if not all, of their lactose sugars have been eaten away by the aging process, leaving it dairy-free. Parmesan, aged cheddar, and manchego are all possibilities.

There are many methods to add fat and flavor to a dish without using dairy products such as cheese, cream cheese, or cream! With these dairy-free keto recipes, we’ll show you how. Prepare yourself for 18 Dairy-Free Keto Dinners.

18 Keto Dinners Without Dairy

Find dairy-free supper dishes that are fast and simple to prepare. We’ve compiled a list of 18 keto-friendly classics that are guaranteed to wow your family. Check out the course sections on our blog for additional low-carb recipes.

18 Keto Dinners Without Dairy

Find dairy-free supper dishes that are fast and simple to prepare. We’ve compiled a list of 18 keto-friendly classics that are guaranteed to wow your family. Check out the course sections on our blog for additional low-carb recipes.

1. 2g net carbohydrates Keto Mexican Shredded Chicken

The majority of the components are standard for a Mexican meal, but there is one that elevates the sauce to new heights…

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2. 1g net carb Keto Air Fryer Chicken Thighs

This is a fantastic protein component of your keto meal prep and makes for a fast lunch or supper. Minimal effort for a lot of flavor!

dairy free keto air fryer chicken thighs with scallions on top

3. Low-carb Bacon Chili – 5g net carbohydrates

The slow cooking method is essential for creating a delicious keto chili. Allow the flavors to meld. Serve your chili with sliced avocado or low-carb dairy products like dairy-free cheeses and sour cream made from almonds.

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4. Dairy-Free + Low-Carb Buffalo Chicken Meatballs (zero net carbohydrates)

Our buffalo chicken dip is one of our favorite party appetizers, but when vegetables and Flackers don’t cut it as dippers, these Buffalo Chicken Meatballs are the ideal replacement!

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5. Chicken with Cashews – 6.7g net carbohydrates

Our simple Cashew Chicken dish has rapidly become one of our most popular on the site. When we’re in the mood for Thai takeaway, this is the meal we usually get! If you like this kind of keto cuisine, you may also like our Butter Chicken Recipe!

dairy free keto cashew chicken being eaten with chopsticks in a large bowl with a red rim

6. 6 g net carbohydrates Masala Baked Indian Eggs

This Masala Baked Indian Eggs recipe blends the best of both worlds, Indian and morning cuisines, and transforms a traditional egg meal. A low-carb meal that is dairy-free and gluten-free.

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7. 3g net carbohydrates Dairy-Free Chicken Fajita Salad

This Keto Chicken Salad is perfect for fast lunches and meal prep. It’s simple to make in a hurry since I always have high quality mayo and canned chicken on hand. However, repeating a dish may get monotonous, so I like to mix things up now and again, which is where my Fajita Style Keto Chicken Salad comes in.

dairy free keto chicken salad served on a bed of lettuce in a big bowl

8. Pork with a Sweet and Sour Sauce – 2.5g net carbohydrates

With this Easy Sweet and Sour Pork dish, Chinese cuisine is back on the table! To produce the ideal crispy breading, we use pig rinds and five easy ingredients to make a low carb, sugar-free sweet and sour sauce. There’s no need to be concerned about sticking to a dairy-free keto diet any more!

dairy free keto sweet and sour pork being eaten with chopsticks

9. Dairy-Free Ahi Poke Bowl (net carbs: 10g)

Right now, our favorite dish on our food site is this Spicy Ahi Poke Recipe. It was inspired by our vacation to Hawaii, and Matt perfectly recreated the tastes. It’s fast to prepare on any night of the week and you can use any add-ins you have on hand since there’s no cooking involved. Keto meals should be kept refrigerated.

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10. Peanut Chicken Wraps (net carbs: 5g)

I had no clue how versatile lettuce might be as a vehicle for meats, vegetables, and sauces until adopting the keto diet. There isn’t much of a difference without the bun or bread, which makes this keto meal gluten and sugar free.

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11. Meatballs in the Air Fryer – 2g net carbohydrates

With a Thai touch, we ventured a bit out of the box with these air fryer meatballs. We usually use Italian seasoning or just salt, pepper, and garlic powder, but it may become a little boring after a while. The wonderful thing about bulk air frying meatballs is that you can divide the meat and season each batch differently to please everyone in the family.

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12. Chicken Peri Peri – 8g net carbohydrates

This dish cooks for 30 minutes in the oven and serves four people or four evenings. We spiced up the chicken with a homemade Peri Peri seasoning and served it with the most hearty veggie on the planet: Brussels sprouts! In a pinch, this gluten-free dish provides a great low-carb/keto option.

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13. Orange Chicken with No Dairy – 1 g net carbohydrates

In our home, Asian dishes are a mainstay. We were sticking to the fundamentals for a while, including our Cauliflower Fried Rice, until we came across this Low-Carb Orange Chicken! The meat is substantial and tender, and the sauce is sweet and tangy, making it the ideal pairing.

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14. 2g net carbohydrates salmon with coconut lime sauce

To be honest, we haven’t always like fish dishes, but this changes everything! I understand it; I’d rather prepare and eat a dessert dish, too, but this Keto Salmon Curry will wow your taste senses. It’s one of our most popular recipes, and it only takes 30 minutes to prepare! For more fast dishes, check out our Dinner in 30 cookbook.

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15. Chicken Kung Pao – 4g net carbohydrates

If you like Chinese cuisine as much as I do, you’ll fall in love with our Low-Carb Kung Pao Chicken right away! When my family had Chinese takeout before becoming keto, I always ordered kung pao chicken. This dish is dairy-free, gluten-free, and keto. You can eat it guilt-free now that you know precisely what went into producing it! 

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16. Chicken Thighs in One Pan – 1 g net carbohydrates

Our recipes get easier as our lives become busier, and this One Pan Chicken Thighs dish is one of our favorites. We’ve kept the recipe as basic as possible, with just a squeeze of fresh lemon, so you may add any spices or vegetables you want. A ketogenic diet may also be simple and straightforward.

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17. Salad de oeufs – 4 g net carbohydrates

Egg Salad’s high fat-to-protein ratio keeps me full and content until dinnertime, and you can switch it up every time you prepare it. We use mayo, which is simply egg yolks and olive oil, so it’s dairy-free! Dairy-free keto dishes are hard to come by, so have this tasty meal on hand for a quick lunch!

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18. 3g net carbohydrates Easy Keto Beef Curry

Whether or not you’re participating in the challenge, this Easy Beef Curry is incredibly fast and easy to prepare in the Instant Pot and will fit right into your weekday dinner routine!

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Seven Keto Side Dishes That Aren’t Dairy-Free

You didn’t think we’d stop at the main courses, did you? We’ve prepared seven dairy-free side dishes for you to try. Tonight, give one a try!

1. Low-carb cauliflower salad (2.5g net carbohydrates)

This recipe goes well with burgers and hot dogs, and it’s an even better substitute for potato salad, a high-carb, starchy side dish.

dairy free keto cauliflower salad in a white bowl being served with a wooden spoon

2. Broccoli Salad with No Dairy – 5g net carbohydrates

This Keto Broccoli Salad is one of my favorite ways to elevate a bland low-carb veggie like broccoli with little effort. You’ve got the next great summer cook-out side dish with a quick blanch and some mix-ins!

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3. 1g net carb Keto Deviled Eggs

The few ingredients are what make this dish so simple. You can create a variety of deviled eggs if you can hard boil an egg.

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4. Bacon and Brussels Sprouts – 11g net carbohydrates

We put together this article of our favorite Low-Carb Sides since one of the most difficult choices we make on a daily basis is what to eat for supper. You may find us eating one of these sides with a steak or salmon on any given night. Having a few go-to sides on hand may make dinner planning a lot simpler!

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5. Low Carb Dairy-Free Tortillas – 2.7g net carbohydrates

We’ve perfected Low-Carb Tortillas after many unsuccessful efforts and are now ready to share them with you! Tacos, burritos, and deli wraps are all great options.

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6. Naan with Low Carbohydrates – 4 g net carbs

Since learning how to make them, I’ve made sure to have some in the fridge for us to nibble on or use in sandwiches!

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7. Appetizer with Avocado – 2.75 net carbohydrates

This Avocado Appetizer is easy and flavorful all at the same time. I know it’s hard to believe, but the rich tastes in such an apparently basic meal astounded us the first time we tasted it in Hawaii. We knew we had to do it again! 

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Keto Desserts Without Dairy

Dairy-free keto sweets are more difficult to come by, but nearly every dish can be made dairy-free. Replace butter with another fat source, such as coconut or nuts, instead of creams and cheese.

1. 0.5g net carbohydrates Keto Collagen Fudge

Of course, you’ll adore this simple fudge recipe! Mix the ingredients, freeze, and consume to make it as easy as possible. Make it ahead of time for dinner, and it’ll be done by the time you’ve cleared your dishes and everyone’s rummaging through the snack drawers!

someone picking up a slice of dairy free keto fudge

2. Fat Bombs with Shelf-Stability – 0.7g net carbohydrates

You’ve been asking for these for a long time, and we’ve finally delivered with the Best Keto Fat Bombs on the market. They’re shelf-stable, quick to prepare, and always tasty! We initially found them while traveling for business and keeping a close eye on macros.

fat bombs for a ketogenic diet stacked on top of each other with one leaning against the pile

3. 2g net carbohydrates Avocado Fudge Cookies

Do you have a surplus of avocados? Make these Avocado Fudge Cookies to ensure that they don’t go to waste and that you have a wonderful, guilt-free treat to munch on! To make this dish come to life, all you need are a few basic ingredients, twenty minutes, and a chocolate desire.

two hands breaking apart a dairy free keto fudge cookie

4. 3g net carbohydrates Mini Brownie Bite Fat Bombs

We developed these Mini Brownie Bites, which are essentially wonderful, chocolate-y fat bombs, to make it more acceptable and easier to consume brownies every day. There’s no need to bake them, and you may prepare them in quantity weeks ahead of time.

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5. Meal Replacement Bars for Vegans – 1.2g net carbohydrates

Don’t be put off by the term vegan if you want to watch the video or try them. They’re also dairy-free, low-carb, high-fat, and nut-free if the macadamia nuts are left out! Perfect for cooking with the whole family or bringing to school with your children without violating any of the school’s allergy policies.

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6. 1g net carb Keto Chocolate Bar

We’ve tried every low-carb chocolate out there, but nothing beats our Keto Chocolate Bar. It just only five ingredients, requires no baking, and has a perfect macro ratio! 

A stack of dairy free keto chocolate bars

7. Donut Holes with No Sugar – 5g Net Carbs

Who doesn’t like a good fried meal? If you answered “me,” this dish may not be for you. Deep fried in coconut oil, the perfectly round, cinnamon sugar delicious nibbles are the only way to make them! 

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1.6g net carbohydrates in Lemon Poppyseed Muffins

I used to be a boring bran muffin girl, but now I’m a sassy, zesty lemon poppy seed muffin girl, and I’m having a lot more fun with it! These muffins are very moist and flavorful. Watch me create these below and tell your friends and family about it! 

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Regardless of your preferred eating pattern, these dairy-free keto dishes will make your family and stomach happy. Refer to our suggestions throughout this post to get started with a dairy-free keto diet, and leave any additional questions in the comments below! Our site is always updated with plant-based and dairy-free keto recipes, so keep a look out for another great meal to help you maintain your health and reduce any excess weight!

Do you eat a dairy-free ketogenic diet? What is your favorite dish to prepare? Please let us know in the comments section below!

Frequently Asked Questions

Can you do keto and be dairy free?

Yes, you can do keto and be dairy free.

Which non dairy milk is best for keto?

The best non-dairy milk for keto is almond milk. It has the least amount of carbs and sugar, which makes it ideal for those following a low carb diet.

What can I eat on a no carb no dairy diet?

The diet is not a no carb, no dairy diet. It is a low carb, high protein, and high fat diet.