So you probably thought that dairy free can’t be keto, however you’ll be surprise to know that, with a few simple modifications, tip and tricks, even a diet like keto -which typically consists of a lot of dairy, can be adjusted if you are allergic or intolerant to dairy.
Millions struggle with lactose or dairy proteins; luckily, you can still follow a diet and live a dairy free lifestyle.
If you are on the keto wave, a a dairy free ketogenic diet is possible thanks to a wide variety of dairy substitutions and dairy free recipes.
Chek out below a dairy free keto diet meal plan that will not only satisfy your palate, but will help you in your weight loss journey, leaving behind any of the issues that dairy may cause.
Can Keto Be Dairy Free?
Life can be highly disturbed and annoyed when you have some form of lactose intolerance or dairy protein allergy. Though this problem is not life threatening it affects a vast majority of people.
When you struggle with lactose intolerance, you may experience gastrointestinal symptoms including abdominal cramps, bloating, diarrhea, stomach or intestinal pain, gassiness (burping or flatulence) and indigestion.
However, there is light at the end of the tunnel. If you’ve decided you want to be dairy-free and keto, there are plenty of options and workarounds you can implement on your daily meal plans.
Dairy products make sense in keto because these are actually great sources of protein, fat, potassium, and calcium. However, the keto diet is actually very suitable for dairy intolerant sufferers because this diet is actually a bit more restrictive when it comes to other dairy foods. The reason, mostly due to one thing: dairy equals sugar, which equals carbs.
So short answer yes, with a couple if tips and trick, you can absolutely avoid dairy while following the keto lifetyle. All you need to do, is be aware of swapping certain ingredients.
The most common example is going for unsweetened almond milk instead of regular ole dairy milk and plant-based yogurts for usual dairy yogurt.
What Products You Should Avoid On A Dairy Free Keto Diet
The key to a dairy free ketogenic diet is realizing what products contain dairy and thus you should stay away from or substitute for others.
Check out below a list of products you should avoid.
- Cheese (all varieties)
- Milk (whole milk, dry milk, evaporated milk, milk solids)
- Cream (heavy, whipping)
- Half and half
- Cottage cheese
- Cream cheese
- Sour cream
- Whey protein
- Ice cream
- Butter oil
- lactalbumin phosphate
The next list of products contain hidden sources of dairy:
- Baked goods (cookies, muffins, cakes, pastries)
- Cream candy
- Mashed potatoes (even your best friends keto cauli mash may have some dairy)
- Salad dressings
- Vodka sauce
- Processed meats
Dairy is definitely a limitation, but do not worry, the keto diet can still be full of delicious dairy free recipes and alternatives.
Day 1 -Dairy Free Keto Meal Plan
If your’re trying to avoid dairy for breakfast, then this dairy free keto fried eggs with kale and pork recipe is just what you need.
We all know salmon is really healthy and delicious, and with this super easy recipe you can’t go wrong! Try this tasty baked salmon with lemon and butter which is low carb and dairy free!
Dinner: Dairy Free Keto Oxtail Stifado
Craving stew for dinner? Then this delicious oxtail stifado is the way to go! Check out this amazing recipe and impress everyone with its strong flavors.
Dessert: Dairy Free Keto Trifle
At only 8 carbs, enjoy every single bite guilt free; it is simply super easy and quick to make and will happily surprise your taste buds.
Day 2 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Coconut Cream with Berries
Are you a yogurt person but are trying to avoid dairy? No worries! Check out this fantastic and delicious coconut cream with berries which is both dairy and keto free!
In the mood for Indian cuisine? Then how about you try this fantastic coconut curry chicken recipe! Just picture creamy coconut sauce filled with fragrant lemongrass and just the right kick from the curry. What’s not to love!
Dinner: Dairy Free Keto Falafels
Looking for a low-carb, high-protein dinner option? Look no further! Check out this super easy and quick falafels recipe, this is such a versatile recipe with great taste!
Day 3 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Banana Waffles
If you love waffles as much as we do, then you need this dairy free keto banana waffles in your life! These are not only heavenly but are low carb and yes dairy free!
Get ready to impress even the most delicate palate with this fantastically delicious recipe. Chicken Garam Masala may seem like a lot of work but it is actually simple and full of flavor.
Tired of the same dinner dishes? Try this amazing salmon recipe for a delightful meal that goes perfect with your ketogenic lifestyle and is also dairy free!
Is that time of the day and you are craving for something sweet but low carb and dairy free? No worries, check this delicious chocolate and peanut squares that are free of dairy and keto friendly!
Day 4 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto N’oatmeal
Do you love your oatmeal in the mornings but are following the keto diet? Then you need to try this fantastic oatmeal version with no oats! It is simply super tasty plus is keto friendly and dairy free!
Trying to avoid dairy for lunch but don’t know what to eat? Then try this amazing buttery shrimp skewers which are both dairy free and keto friendly!
Dinner: Dairy Free Keto Garlic Chicken
Have the entire family running for the dinner table with this simple yet flavorful meal. In less than an hour you can whip up this recipe; all you need is a few simple ingredients, pop it in the oven and you’re all set!
Dessert: Dairy Free Keto Vanilla Custard
It’s dessert time and you don’t know what to do because you are on a diet? Give this delicious vanilla custard a try and be happily surprised!
Day 5 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Pumpkin Spiced French Toast
Who doesn’t love french toast for breakfast right! This classic is a favorite of both kids and adults alike and with this next recipe you’ll definitely elevate your french toast game.
Looking for a quick and easy dish that’s also dairy free and low carb? Look no further! Try this super easy and flavorful chicken and veggie wok, perfect for a lunch time.
Tired of the same boring dinners and have no idea what to cook because you want something low carb and dairy free? Check out this out of this world delicious, shrimp skewers with chimichurri!
Day 6 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Breakfast Brownie Muffins
Craving muffins for breakfast but on a diet? No worries! We have the perfect recipe for ya! Check out this delicious brownie muffins full of flavor and super easy to make.
In the mood for pork? Then this pulled pork afelia recipe you must try! It is super easy and full of flavor. Perfect as a light lunch option if you are following the ketogenic lifestyle.
In the mood for chicken wings but feel like staying at home and are also on a diet? Then this recipe is what you need!
Check out this next recipe, strawberry cream gummies that are dairy free and keto friendly and taste just fantastic. These are full of good stuff and are great treats for the kids or for the young at heart!
Day 7 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Tofu Scramble
Start your day with this protein-packed breakfast option! After trying this delicious tofu scramble recipe you’ll look at tofu with new eyes!
It’s Ok if you’re not a vegetarian, this recipe makes for a great lunch and best part is keto friendly and dairy free.
It’s dinner time and all you are craving for is pizza! Then make your own but healthier! Check out this easy and amazingly delicious BBQ chicken pizza.
If you love milkshakes as much as we do, then you’ll absolutely live for this next recipe. How does a peanut butter caramel milkshake sounds like? It sounds amazing and it tastes even better!
Day 8 -Dairy Free Keto Meal Plan
Breakfast: Dairy Free Keto Seafood Omelet
If you just need a good old omelet in the mornings, then this seafood omelet is a great dairy free and keto friendly option, you just need to try!
If you are looking for the perfect lunch salad and are trying to avoid dairy and also following the ketogenic lifestyle, then you are in the right place!
This meal is not only packed with flavor but its a great way to get everyone around you started on a healthier way of eating.
Get ready to impress with this delicious chocolate covered macaroons! These macaroons are so delightful nobody will believe these are dairy free and keto approved!
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