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15+ Dairy-Free Keto Recipes You Can Make for the Whole Week

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  Published on December 12th, 2022
  Reading time: 5 minutes
  Last modified February 2nd, 2023
Dairy-free keto avocado mug brownie

Yes, you can do keto dairy-free! Just because you’re cutting out dairy products, such as butter, cheese, and cow’s milk, doesn’t mean you can’t have delicious keto breakfasts, main dishes, desserts, and more.

This article features the best dairy-free keto recipes that don’t sacrifice taste. The best part? They help you reap all the benefits of staying in ketosis.

What Are the Benefits of a Dairy-Free Keto Diet?

There are different reasons you might decide to eliminate dairy. For most people, it’s lactose intolerance. According to a review, 75% of the world’s population loses the ability to digest lactose (one of the sugars found in milk) at some point. As a result, eating dairy can lead to bloating, gas, stomach cramps, and diarrhea. Less common symptoms include headaches, muscle pain, and joint pain. [1]

Ditching dairy may also aid in weight loss. One probable reason why dairy may contribute to weight gain is that it’s highly palatable, which makes it easy to overeat. Some researchers also believe that the hormone estrone found in dairy products increases body weight. [2]

Our List of Dairy-Free Keto Recipes 

The good news is there are plenty of recipes to help you transition to a dairy-free lifestyle. Check out the options below for breakfast, lunch, snack time, or dinner. 

1. Sesame Shirataki Noodles

Shirataki noodles, also called miracle noodles or konjac noodles, are a calorie-free and carb-free (zero net carbs) replacement for traditional pasta. If you’re craving something filling yet guilt-free, you can enjoy this recipe as a meal or side dish. Add tofu or a mix of stir-fried vegetables for a vegan keto meal.

2. Keto Coconut Chocolate Chip Muffins

Dairy-free keto muffins

At only 2.9g net carbs per serving, these muffins will surely satisfy your sweet tooth without the guilt. To make them dairy-free, just use almond milk instead of cow’s milk. Serve with hot or iced coffee!

3. Vegan Keto Tofu Pudding

Tofu is high in protein, making it a good plant-based protein source for those on a vegetarian or vegan keto diet. This 10-minute pudding recipe will be sure to delight your family and guests. It has 14 grams of protein and only 2 grams of net carbs per serving. 

4. One-Pan Tamari Beef and Vegetables

With only 7 ingredients, this high-fat and high-protein recipe is perfect for breakfast or dinner. If you like, you can also cook this in advance as a meal to break an intermittent fast. Top it with fried or scrambled eggs for a nutrient boost. 

5. Coconut Chicken Strips

These crispy chicken strips or tenders provide only 4 grams of net carbs. We’ve kept the carbs low by substituting wheat flour for almond flour. Prefer frying instead of baking them? Be sure to use coconut oil and fry them in batches until golden brown.  

6. Pan-Seared Keto Salmon with Lemony Cabbage and Carrots

Salmon is chock full of omega-3 fatty acids, B vitamins, and selenium. It’s a nutritious meal for those on a low-carb pescatarian and dairy-free diet. If you want to further reduce the number of carbs in this recipe, just use half the suggested amount of cabbage and carrot. 

7. Keto Corned Beef and Cauliflower Hash

Dairy-free corned beef and cauliflower

Corned beef is okay on keto as long as it does not contain potatoes. This recipe calls for cauliflower florets, but if you don’t have them in your fridge, feel free to use shirataki rice, which is also rich in fiber. 

8. Low-Carb Avocado Mug Brownie

Mug brownies usually incorporate cow’s milk, but this recipe is different. It’s not just keto-friendly and dairy-free, but it’s also a source of monounsaturated fats and vitamins C and E, thanks to avocados. One mug offers 36 grams of fat and 16 grams of protein. 

9. Cumin Chicken Skewers with Bell Peppers

Skewers are the perfect summer food, but feel free to make these whenever you’re in the mood for some lean protein. With only 4 grams of net carbs, this recipe requires 14 minutes of cook time and serves up to four people. 

10. Keto Green Bean Fries

Here’s a vegetarian and dairy-free recipe that can be baked or air-fried. It requires only a handful of ingredients—almond flour, egg, garlic powder, salt, and green beans. Green beans are a rich source of vitamin K, which your body needs for blood clotting. 

11. Keto Chocolate Milk

You don’t have to give up milk even if you’re dairy-free. Instead of cow’s milk, have unsweetened almond or coconut milk. If you like the taste of almonds, almond milk will work best. Add sweetness to this recipe using erythritol, monk fruit, or stevia

12. Keto Homemade Eggnog

Can’t have traditional eggnog because you’re avoiding dairy? No problem. Be sure to choose full-fat coconut milk to achieve the richness and creaminess expected from this holiday favorite. 

13. Keto Pumpkin Fat Bombs

Perfect for the holiday season, these pumpkin fat bombs are made without dairy ingredients like cream cheese and butter. To boost their fat content, use coconut butter and coconut oil. This makes 12 servings, so feel free to share with your low-carb friends! 

14. Crispy Keto Pork Belly

Pork belly is one of the best foods to eat to help you get fat adapted on keto. It’s completely free of carbs but surprisingly high in fat and protein. Pair it with a dairy-free salad or easy air-fryer brussels sprouts

15. Egg Roll in a Bowl

Craving keto Chinese food? You’ll love this egg roll in a bowl. Swap white rice out for shredded cabbage and carrots. This recipe calls for ground pork sausage, but if you don’t have ground pork, ground turkey or lean ground beef is fine. 

16. Keto Tofu: The Easiest Vegan Keto Meal!

This dairy-free tofu meal goes well with shirataki rice or noodles. For a savory and spicy taste, add coconut aminos and chili powder. Coconut aminos are used to replace soy sauce in a 1:1 ratio for any recipe. 

17. Raspberry Chia Seed Pudding

If you’re looking for an easy and gluten-free keto recipe that works as a dessert or breakfast dish, try this. You can definitely make low-carb chia pudding with almond milk but for this recipe, you’re going to use coconut milk for a richer, creamier pudding! 

Try One of These Dairy-Free Keto Recipes Today

These recipes are here to help you enjoy keto the dairy-free way. Whether you’re after sweet snacks or regular meals, you’ll have plenty to inspire you! Ketogenic also offers a helpful guide to properly follow a dairy-free keto diet and a list of keto milk alternatives.

Tiffany is a health writer and registered nurse who believes in low-carb nutrition, exercise, and living simply. She has carefully followed the ketogenic diet (mostly clean keto) since 2019, which helped her lose 44 pounds, heal PCOS, and gain more energy. She hopes to educate and inspire others through her content here at Ketogenic.com and on her personal blog Ketogenic Buddies.

References

1.

Mattar, R., de Campos Mazo, D. F., & Carrilho, F. J. (2012). Lactose intolerance: diagnosis, genetic, and clinical factors. Clinical and experimental gastroenterology, 5, 113–121. https://doi.org/10.2147/CEG.S32368

2.

Berkey CS, Rockett HRH, Willett WC, Colditz GA. Milk, Dairy Fat, Dietary Calcium, and Weight Gain: A Longitudinal Study of Adolescents. Arch Pediatr Adolesc Med. 2005;159(6):543–550. doi:10.1001/archpedi.159.6.543

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