8 Best Dairy Free Keto Recipes

Ketogenic diets and intermittent fasting have gained popularity for their potential benefits in weight management and overall wellness. While these approaches differ, they share the common goal of supporting healthy weight loss.

If you’re following a keto diet but need to avoid dairy, you’re not alone. Many people choose to eliminate dairy from their diets for various reasons, including lactose intolerance, allergies, or personal preferences. The good news is that you can still enjoy delicious, satisfying meals while sticking to your dietary goals.

In this article, we’ll explore why some people avoid dairy on a keto diet and provide you with 10 mouthwatering dairy-free keto recipes to add to your meal rotation.

Curious to learn who wins the diet battle – intermittent fasting vs keto? Read the bonus article now!

Why Avoid Dairy on a Keto Diet?

There are several reasons why someone might choose to avoid dairy while following a ketogenic diet:

1. Lactose intolerance – Some people lack the enzyme needed to digest lactose, leading to digestive discomfort.
2. Dairy allergies – For those with milk allergies, consuming dairy can trigger serious allergic reactions.
3. Inflammation concerns – Some individuals find that dairy products may exacerbate inflammatory conditions like arthritis or eczema.
4. Hormonal considerations – Dairy products contain natural hormones that some people prefer to avoid.
5. Personal preference – Some individuals simply feel better when they eliminate dairy from their diets.

If you’re considering a dairy-free keto diet, it’s important to plan your meals carefully to ensure you’re getting all the necessary nutrients. Let’s explore some delicious recipes that can help you stay on track with your dietary goals.

8 Dairy Free Keto Recipes

The dairy free keto recipes are full of satisfying and delectable choices. Their recipes offer exciting and fresh culinary adventures for individuals looking to explore new flavors while catering to those with dietary preferences and limitations. Below are some dairy free keto recipes that promise nutritive replenishment and demonstrate deliciousness and diversity without depending on dairy items.

1. Easy Keto Chicken Salad

This creamy, crunchy chicken keto salad is perfect for a quick lunch or light dinner. It’s packed with protein and healthy fats, making it an excellent choice for those following a dairy-free keto diet.

Ingredients:

• 2 cups cooked, shredded chicken
• 1/4 cup dairy-free mayonnaise
• 1 tablespoon Dijon mustard
• 1/2 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup sliced almonds
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded chicken, celery, red onion, and sliced almonds.
2. In a separate small bowl, whisk together the dairy-free mayonnaise, Dijon mustard, and lemon juice.
3. Pour the dressing over the chicken mixture and toss gently to coat evenly.
4. Season with salt and pepper to taste.
5. Chill for at least 30 minutes before serving to allow flavors to meld.

Nutrition Information (per serving):

• Calories: 250
• Total Carbs: 4g
• Net Carbs: 2g
• Protein: 22g
• Fat: 18g

Tips:

• Add sliced avocado for extra creaminess and healthy fats.
• Serve on a bed of mixed greens or in lettuce cups for a low-carb meal.
• For extra crunch, try adding chopped water chestnuts or diced cucumber.

Remember, everyone’s nutritional needs are different. If you have specific dietary concerns or health conditions, it’s always best to consult with a registered dietitian or your healthcare provider before making significant changes to your diet.

Do you fancy a savory treat? Take a look at our article that discusses keto-friendly, gluten-free pizzas!

2. Keto Mexican Shredded Chicken

This flavorful dairy-free keto meal is perfect for those craving Mexican flavors without the carbs. It’s versatile and can be used in various dairy-free keto recipes, from tacos to salads.

Ingredients:

• 2 lbs boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 1 avocado, diced (optional)

Instructions:

1. In a small bowl, mix chili powder, cumin, garlic powder, smoked paprika, oregano, salt, and pepper.
2. Rub the spice mixture all over the chicken breasts.
3. Heat olive oil in a large skillet over medium heat.
4. Cook the chicken for 6-8 minutes on each side, or until internal temperature reaches 165°F (74°C).
5. Let the chicken rest for 5 minutes, then shred using two forks.
6. Toss the shredded chicken with any remaining juices and spices in the pan.

Nutrition Information (per serving):

• Calories: 280
• Total Carbs: 4g
• Net Carbs: 2g
• Protein: 30g
• Fat: 17g

Tips:

• Serve with diced avocado or a side of dairy-free keto guacamole for extra healthy fats.
• Use this chicken in lettuce wraps for an easy dairy-free keto snack.
• Pair with cauliflower rice for a complete dairy-free keto meal.

This versatile recipe can be a great addition to your repertoire of dairy-free keto meals. It’s perfect for meal prep and can be used in various ways throughout the week.

3. Dairy-Free Keto Chicken Bacon Ranch Casserole

This creamy and comforting casserole is a perfect example of how dairy-free keto casserole recipes can be just as satisfying as their dairy-filled counterparts. It’s a crowd-pleaser that’s easy to make and perfect for meal prep.

Ingredients:

• 1 lb cooked and shredded chicken
• 8 slices bacon, cooked and crumbled
• 1 cup dairy-free ranch dressing (store-bought or homemade)
• 1 cup dairy-free shredded cheese (such as almond milk mozzarella)
• 1/2 cup almond flour
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a large bowl, combine shredded chicken, crumbled bacon, almond flour, garlic powder, and onion powder.
3. Stir in the dairy-free ranch dressing until everything is well coated.
4. Transfer the mixture to a 9×13 inch baking dish.
5. Sprinkle the dairy-free shredded cheese over the top.
6. Bake for 20-25 minutes, or until the cheese is melted and bubbly.

Nutrition Information (per serving):

• Calories: 360
• Total Carbs: 6g
• Net Carbs: 3g
• Protein: 28g
• Fat: 26g

Tips:

• For extra crunch, top with crushed pork rinds before baking.
• Serve with a side of roasted low-carb vegetables for a complete dairy-free keto meal.
• This casserole freezes well, making it great for batch cooking.

This dairy-free keto casserole recipe proves that you don’t need dairy to create creamy, satisfying dishes. It’s a great option for those looking for hearty dairy-free keto meals that the whole family can enjoy.

4. Keto Peanut Chicken Wraps

These flavorful wraps are perfect for those looking for easy dairy-free keto snacks or light meals. They’re packed with protein and healthy fats, making them ideal for keeping you satisfied on a ketogenic diet.

Ingredients:

• 1 lb cooked and shredded chicken breasts
• 1/2 cup natural peanut butter (no added sugar)
• 1/4 cup coconut aminos or tamari sauce
• 2 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp grated ginger
• 1 clove garlic, minced
• Red pepper flakes to taste
• Romaine or butter lettuce leaves for wrapping

Instructions:

1. In a small saucepan, combine peanut butter, coconut aminos, rice vinegar, sesame oil, ginger, and garlic.
2. Heat the mixture over low heat, stirring constantly until it’s smooth and well combined.
3. In a large bowl, toss the shredded chicken with the peanut sauce until evenly coated.
4. Add red pepper flakes to taste for extra heat if desired.
5. Spoon the peanut chicken mixture into lettuce leaves.
6. Roll up the leaves to form wraps.

Nutrition Information (per serving):

• Calories: 320
• Total Carbs: 8g
• Net Carbs: 5g
• Protein: 28g
• Fat: 20g

Tips:

• Add sliced cucumbers or shredded carrots for extra crunch.
• These wraps can be prepared ahead of time and stored in the refrigerator for quick dairy-free keto snacks throughout the week.
• For a more substantial dairy-free keto meal, serve with a side of cauliflower fried rice.

These keto peanut chicken wraps are a testament to how diverse and delicious dairy-free keto recipes can be. They’re perfect for those times when you need a quick and satisfying snack or light meal that aligns with your ketogenic lifestyle.

If you are looking for more Thai-inspired keto dishes, check out our article that features more keto Thai recipes!

5. Zucchini Noodles with Dairy-Free Pesto

Zucchini noodles, or “zoodles,” are a fantastic base for many dairy-free keto meals. This recipe pairs them with a flavorful dairy-free pesto for a dish that’s both nutritious and satisfying.

Ingredients:

For the zoodles:

• 4 medium zucchinis, spiralized or julienned
• 1 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste

For the dairy-free pesto:

• 2 cups fresh basil leaves
• 1/2 cup pine nuts
• 2 cloves garlic
• 1/4 cup nutritional yeast (for a cheesy flavor without dairy)
• 1/2 cup olive oil
• 1 tbsp lemon juice
• Salt to taste

Instructions:

1. Make the pesto: In a food processor, combine basil, pine nuts, garlic, and nutritional yeast. Pulse until finely chopped. With the processor running, slowly drizzle in olive oil until smooth. Add lemon juice and salt to taste.
2. Prepare the zoodles: Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds.
3. Add zucchini noodles to the skillet and cook for 2-3 minutes, stirring occasionally, until they’re slightly softened but still crisp.
4. Remove from heat and toss with 1/4 cup of the prepared pesto (or more to taste).
5. Season with salt and pepper as needed.

Nutrition Information (per serving, including 2 tbsp pesto):

• Calories: 180
• Total Carbs: 6g
• Net Carbs: 4g
• Protein: 5g
• Fat: 16g

Tips:

• This dish makes an excellent base for other dairy-free keto recipes. Top with grilled chicken or shrimp for a complete meal.
• The dairy-free pesto can be used as a spread or dip for other keto-friendly snacks.
• Store extra pesto in an airtight container in the refrigerator for up to a week, or freeze for longer storage.

This versatile recipe shows how dairy-free keto meals can be both simple and flavorful. Zucchini noodles are a great way to enjoy pasta-like dishes while staying within your carb limits on a ketogenic diet.

6. Dairy-Free Keto Salmon Patties

These salmon patties are a protein-packed option for dairy-free keto meals or snacks. They’re easy to make and can be enjoyed hot or cold, making them perfect for meal prep.

Ingredients:

• 1 lb fresh salmon fillets, skin removed
• 1/4 cup almond flour
• 1 large egg
• 2 tbsp dairy-free mayonnaise
• 1 tsp Dijon mustard
• 2 cloves garlic, minced
• 1 tbsp fresh dill, chopped (or 1 tsp dried dill)
• 1 tbsp lemon juice
• Salt and pepper to taste
• 2 tbsp coconut oil for frying

Instructions:

1. Finely chop the salmon fillets by hand or pulse in a food processor until evenly chopped.
2. In a large bowl, combine the chopped salmon, almond flour, egg, mayonnaise, Dijon mustard, garlic, dill, lemon juice, salt, and pepper. Mix well.
3. Form the mixture into 8 patties, about 1/2 inch thick.
4. Heat coconut oil in a large skillet over medium heat.
5. Cook the patties for about 3-4 minutes on each side, or until golden brown and cooked through.

Nutrition Information (per patty):

• Calories: 180
• Total Carbs: 2g
• Net Carbs: 1g
• Protein: 15g
• Fat: 13g

Tips:

• Serve these patties over a bed of mixed greens for a complete dairy-free keto meal.
• Make mini patties to serve as dairy-free keto snacks at your next gathering.
• These patties can be stored in the refrigerator for up to 3 days, making them great for meal prep.

These dairy-free keto salmon patties are a versatile addition to your keto recipe collection. They’re rich in omega-3 fatty acids and protein, making them a nutritious choice for those following a dairy-free ketogenic diet.

If salmon is not your favorite, you can use other ket-friendly fishes. Take a look at five best fish for keto!

7. Creamy Dairy-Free Keto Chicken and Mushroom Soup

This rich and creamy soup proves that dairy-free keto meals can be just as comforting and satisfying as their dairy-filled counterparts. It’s perfect for a cozy dinner or meal prep for the week.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 4 cups chicken broth
• 1 cup unsweetened almond milk
• 1 cup coconut cream
• 2 cups sliced mushrooms
• 1/2 cup diced celery
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp chopped fresh parsley (optional, for garnish)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onions, celery, and garlic. Sauté until vegetables are softened, about 5 minutes.
2. Add sliced mushrooms and cook for another 3-4 minutes until they release their moisture.
3. Pour in chicken broth, almond milk, and coconut cream. Stir to combine.
4. Add dried thyme, salt, and pepper. Bring the mixture to a simmer.
5. Add shredded chicken to the pot and simmer for 15-20 minutes to allow flavors to meld.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh parsley if desired.

Nutrition Information (per serving, assuming 6 servings):

• Calories: 320
• Total Carbs: 6g
• Net Carbs: 4g
• Protein: 28g
• Fat: 22g

Tips:

• For a thicker soup, you can puree a portion of the vegetables and broth before adding the chicken.
• This soup freezes well, making it great for batch cooking and future dairy-free keto meals.
• Add a splash of apple cider vinegar at the end for a flavor boost that mimics the tanginess of cream.

This creamy dairy-free keto chicken and mushroom soup is a testament to how satisfying dairy-free keto recipes can be. It’s a great option for those looking for comforting, hearty meals that align with their ketogenic lifestyle.

8. Dairy-Free Keto Chocolate Avocado Mousse

And how can we finish without the dessert! This rich and creamy dessert is perfect for those times when you’re craving something sweet on your dairy-free keto diet. It’s quick to make and can be enjoyed as a dessert or a decadent snack.

Ingredients:

• 2 ripe avocados
• 1/4 cup unsweetened cocoa powder
• 1/4 cup powdered erythritol (or your preferred keto-friendly sweetener)
• 1/4 cup unsweetened almond milk
• 1 tsp vanilla extract
• Pinch of salt
• Sugar-free dark chocolate shavings for garnish (optional)

Instructions:

1. Cut the avocados in half, remove the pits, and scoop the flesh into a food processor.
2. Add cocoa powder, powdered erythritol, almond milk, vanilla extract, and salt to the food processor.
3. Blend until smooth and creamy, scraping down the sides as needed.
4. Taste and adjust sweetness if necessary.
5. Spoon the mousse into individual serving dishes.
6. Chill in the refrigerator for at least 30 minutes before serving.
7. If desired, garnish with sugar-free dark chocolate shavings before serving.

Nutrition Information (per serving, assuming 4 servings):

• Calories: 180
• Total Carbs: 12g
• Net Carbs: 4g (8g fiber)
• Protein: 3g
• Fat: 16g

Tips:

• For a firmer mousse, refrigerate for 2 hours or more before serving.
• This mousse can be stored in an airtight container in the refrigerator for up to 3 days, making it a great make-ahead option for dairy-free keto snacks.
• For added texture, mix in some chopped sugar-free dark chocolate or nuts before chilling.

This dairy-free keto chocolate avocado mousse is a delicious example of how you can enjoy sweet treats while following a dairy-free ketogenic diet. It’s rich in healthy fats from the avocado and satisfies chocolate cravings without derailing your dietary goals.

Exploring Ketosis Support with Keto Formula

Are you looking to enhance your ketogenic journey? Our PureHealth Research Keto Formula is designed to support your body’s transition into ketosis and help you maintain this fat-burning state more easily. Let’s explore how this innovative supplement can complement your keto lifestyle.

What is the PureHealth Research Keto Formula?

Our Keto Formula is a carefully crafted blend of premium ingredients aimed at supporting your body’s ketogenic processes. It’s designed to help kickstart ketosis and provide the energy you need to thrive on a low-carb diet.

Key Ingredients and Their Benefits

Our formula includes:

1. BHB (Beta-Hydroxybutyrate) Ketones – Available in calcium, magnesium, and sodium forms, these exogenous ketones may help your body achieve ketosis more quickly and maintain it with less effort.
2. MCT (Medium-Chain Triglyceride) Powder – MCTs are quickly absorbed and converted into ketones by the liver, potentially providing rapid energy and supporting fat burning.
3. Apple Cider Vinegar – Known for its potential to support weight management and metabolism.
4. Calcium Citrate – Supports bone health and proper nerve function, which is crucial when transitioning to a ketogenic diet.

How Our Keto Formula Can Help You

By incorporating our Keto Formula into your routine, you may experience:

• Easier transition into ketosis
• Reduced cravings and appetite
• Increased energy levels throughout the day
• Enhanced mental clarity and focus
• Alleviation of “keto flu” symptoms
• Support for your muscles, heart, and immune system

Easy to Use

Simply take two capsules once daily, 20-30 minutes before a meal with 8 fl. oz. of water. It’s that easy to give your ketogenic lifestyle the boost it deserves!

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Conclusion

Adopting a dairy-free keto lifestyle can be a game-changer for many individuals, especially those with dairy allergies, lactose intolerance, or inflammatory issues. It’s also an excellent option for those simply looking to explore different dietary preferences. While this approach requires careful planning to ensure adequate nutrient intake, the benefits can be significant.

By incorporating above mentioned recipes into your meal plan, you’re taking a positive step towards a diet that aligns with your body’s needs and your personal health goals. As with any significant dietary change, it’s always a good idea to consult with a healthcare provider or a registered dietitian to ensure you’re meeting all your nutritional needs.