Low Carb Dairy Free Recipes
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These Low Carb Dairy Free Recipes will bring you all the delicious flavors without the dairy. Cutting out dairy from your diet doesn’t have to mean skipping out on flavor.
If you’re following a low carb lifestyle, you don’t have to load up on dairy to find delicious, satisfying meals. I’ve put together some of my favorite dairy free recipes. I also have an entire cookbook dedicated to low carb dairy free recipes: Dairy-Free Keto Cooking.
Watch Out For Dairy Foods That Contain High Sugars
When looking at the best dairy foods on a keto diet, it is crucial that you distinguish which dairy to avoid. These foods include low fat cottage cheeses and low-fat fruit yogurts. If you look at the carb content on low-fat yogurts, often it is enough to make your hair stand on end!
Most low-fat products contain sugar in some form or another, so it is important to be aware of the pitfalls in the dairy area. Milk is off the menu for the same reason it has sugars in it. On the other hand, full-fat Greek yogurt can be included in the best dairy on a keto diet. It can be used to enhance sauces as well as to enjoy with some berries on occasion. To learn more about what dairy foods to avoid see Keto diet foods-complete list.
I personally find that in limited quantities it can help to enhance your cooking options. It expands the diet possibilities enormously. Organic is best. Grating a little cheese on various dishes improves flavor. A good Caesar Salad is a perfect Keto option.
Adding some cheese to your breakfast omelet livens things up. Equally heavy or double cream is great for cooking sauces. Butter is particularly good on the Keto diet. Shrimps cooked in garlic butter and butter slathered liberally over asparagus are mouth-watering options that make the diet satisfying and easy to stick to!
Keto Peanut Butter Cups
If you enjoy peanut butter cups and are looking for a low-carb variety made without dairy, this recipe for keto peanut butter cups will satisfy your craving!
Made with keto-friendly peanut butter, cocoa powder, and stevia, these chocolate bites are keto-friendly and perfectly sweetened.
You’ll even notice a surprising ingredient, psyllium husk powder, which is high in fiber and adds a delicious texture to this dairy-free dessert.
Per serving: 74 calories, 6g fat, 1g net carb, 6g protein
Get the full recipe from Keen For Keto.
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What Is Low Carb
For decades weve been told that fat is detrimental to our health. Meanwhile, low-fat diet products, often full of sugar, flooded supermarket shelves. This coincided with the beginning of the obesity epidemic and, in hindsight, was likely a major mistake. While the proliferation of low-fat products doesnt prove causation, its clear the low-fat message didnt prevent the increase in obesity, and we believe that it has contributed.5
Studies now show that theres little reason to fear natural fats.6 Instead, on a low-carb diet you dont have to fear fat. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein or even high amounts of protein and you can eat enough natural fat to enjoy your meals.7
When you avoid sugar and starches, your blood sugar tends to stabilize, and the levels of the fat-storing hormone insulin drop, which may make it easier to burn fat stores in the body.8In addition, the higher protein intake and presence of ketones may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.9
Some People May Be Sensitive To Dairy
In certain individuals, dairy may cause digestive issues or other symptoms.The most common dairy-related issue is lactose intolerance, which occurs in people who lack the enzyme lactase.
Without this enzyme, lactose cant be properly digested and absorbed. Instead, it passes into the colon, causing abdominal pain, bloating, gas, nausea and/or loose stools.
Lactose intolerance is quite common. Its believed to affect up to two-thirds of people worldwide. However, its considerably less common in people of European ancestry.34
People who are lactose intolerant can usually tolerate low-lactose dairy products like cheese or yogurt with little to no issues, although some may be sensitive to even the small amounts of lactose in these foods.
Sometimes people develop an allergy to one or more of the proteins in milk. Although somewhat common in children, true cows milk allergy is rare in adults.35 Those with milk allergies can experience symptoms such as hives, digestive upset, vomiting, and even anaphylaxis after consuming dairy.
Theres some evidence that certain individuals may be sensitive to A1 beta casein, the most common type of protein found in cows milk, which can lead to digestive symptoms similar to those of lactose intolerance.36
Sheep and goat dairy, as well as dairy from cows that produce A2 beta casein milk, may be easier for people with an A1 beta casein sensitivity to digest. However, this topic requires further study.
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How Low Carb Is A Low
The lower your carbohydrate intake, the more powerful the effects may be on weight and blood sugar.15 For that reason, we recommend initially following the dietary advice fairly strictly. When youre happy with your weight and health, you may carefully try eating more carbs if desired .
Here are three examples of what a low-carb meal can look like, depending on how many carbs you plan to eat per day:
A strict low-carb diet is often called a keto or ketogenic diet. Its not a no-carb diet, but it contains less than 20 grams of carbs per day.
How Many Carbs Are In Shakeology
Shakeology has 17 grams of carbs per serving.I wouldnt consider Shakeology a great low carb option. It is not considered low carb because its over 15 grams of carbs per serving.
However, if you enjoy it and want to use your carbs for the day drinking Shakeology you certainly wont be wasting them. Shakeology is nutrient dense, can be used as a meal replacement, and will help curb cravings!
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Reasons To Start Eating Low
Weight loss is the prime reason people go on low-carb diets, says Cassie Bjork, R.D., from healthysimplelife.com. “Then there’s the added benefit of reduced sugar cravings. Since carbs turn to sugar in the body, eating fewer carbs can reduce sugar cravings and helps with weight loss,” she says.
But simply cutting carbs does not guarantee you’ll lose weight. Balanced meals are important to ensure you’re getting the nutrients your body needs to stay healthy and feel satisfied. “Following a low-carb eating plan does not always result in weight loss. No matter what eating plan you’re following, you need to make sure that you’re taking in a diet that provides enough nutrients-protein, fat, carbs, fiber, vitamins, minerals-to keep your body properly fueled,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in Jersey City, New Jersey. “And, of course, make sure that you’re not taking in excess calories that could ultimately lead to weight gain,” she adds. Think: overdoing it on burgers and cheese.
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One note: If you’re on a low-carb diet to help manage your diabetes, then working with your doctor and/or a registered dietitian is your best option. They’ll recommend how many carbs you should be eating in a day and help give you guidelines on how to count them.
What Is The Low Carb Diet
A low carb diet is any eating style that limits one particular macronutrient. Im sure you can guess what it is. The macronutrient that gets the bad end of the deal with this diet is, indeed, carbohydrates. Carbohydrates are commonly found in foods like bread, cereal, pasta, sweets, and starchy vegetables and fruit.
Carbohydrates are not inherently bad, but todays standard American diet has too much of them when compared to the other macronutrients that make up your diet fat and protein. A low carb diet aims to drastically reduce the amount of carbs eaten while replacing them with food sources that are higher in fat and protein.
As Ultimate Meal Plans puts it, a low carb diet is a specific diet but its also a specific class of diets that all vary in unique ways. Paleo, keto, and the Atkins diet would all be considered low carb diets but they all vary slightly in their approach and food sources. A person could also follow a general low carb diet that is neither of the diets mentioned above. Ultimately, each person needs to find out what approach works best for them and their lifestyle.
Regardless of which diet is chosen, some planning needs to take place to ensure that the desired results are achieved. This is where meal planning comes in handy.
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While mammals have always been biologically capable of producing milk, it wasnt until around 10,000 B.C. that the domestication of certain animals started to occur leading to an increase of milk consumption by humans.
What About Milk Alternatives For Keto Finding The Best Dairy
Keto-friendly milk alternatives can come with the same issues as other dairy products, particularly regarding high levels of natural sugar and added sugar. Because of this, searching for the right low-carb milk substitute can be time-consuming.
To save you time and money, I highly recommend reading through our guide to keto milk substitutes. Not only will you find dairy-free keto milk you can drink by the cup, but youll learn about the perfect alternatives for your favorite dairy-based recipes.
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Unsweetened Pea Protein Milk
Image: How to Make Pea Protein Milk
One of the more uncommon types of low-carb milk substitutes you may see is pea protein milk. The most common way to make pea protein milk is by harvesting peas and mill them into flour.
The processing of the flour separates fiber and starch from the pea protein, which is then mixed with water and other natural ingredients, like sea salt.
Pea protein milk is vegan, nut-free, soy-free, lactose-free, and gluten-free. Some may even argue that its better for the environment than almond milk. Its packed with fiber and contains a great amount of protein and calcium.
Can You Do Keto Without Dairy
Absolutely, Pride says. You can totally be dairy-free and do keto. You just need to know which swaps are smart swapslike unsweetened almond milk for regular ole dairy milk and plant-based yogurts for usual dairy yogurt. That being said, however, “you still want to be sure youre looking for unsweetened or no sugar added options to make sure the products fit your needs,” Pride explains.
Equally as important? Making up for any lost nutrients that you might’ve previously been getting by your yogurt, dairy, and cheese consumptions. For calcium, Pride says to consider sardines, tofu, kale, and fortified almond milk and for potassium, avocados, spinach, salmon, and edamame. And let’s not forget about keto’s big player: fats. To keep up with those sans-dairy products, go for nuts, avocados, seeds, and plant-based oils.
Now, not to be repetitive or anything, but just to make sure it’s clear: You don’t need to ditch dairy entirely if you want to do keto. In fact, there are plenty of dairy options that will fit in with your 50-grams-of-carbs-a-day lifestyle, Jalali says.
“All foods are basically allowed on the ketogenic diet, it is a matter of the portion,” she says, adding that that means you might have more wiggle room with certain dairy products, like butter and heavy cream, but not so much with others, like milk or ice cream.
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How Many Carbs In Cheese
The carbohydrate content in most cheeses is very low, the majority of cheese is made up primarily of protein and fat cheese.
Cheese is also very low in lactose compared to milk.
If in doubt read the nutrition label and check for the sugar content.
If youre lactose intolerant and to keep carbs to a minimum avoid fresh cheeses .
Creamy Keto Hot Chocolate
Bet you never thought youd be able to find hot chocolate that isnt loaded with sugar or dairy, right?
This keto hot chocolate shatters store-bought mixes and you can cuddle up with a mug in less than five minutes. Then top it with coconut-based whipped cream for the full experience.
Check out this pumpkin spice hot chocolate recipe thats both sugar- and dairy-free too.
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A Note About Eggs On Keto
Eggs are not dairy, although you can often see dairy and eggs grouped together . Mayonnaise is therefore not dairy either, as it contains mostly eggs and some sort of oil.
Eggs are an excellent food to consume while following a keto diet. Go with organic, pasture-raised eggs if possible as this ensures that the hens have access to sunshine and room to roam, which yields a healthier, more nutritious egg!
The Best Keto Dairy: A List Of High
The best of the best keto dairy options will have the three following characteristics:
Any dairy product with the first two qualities will be good for keto. However, the absolute best keto dairy will have all three.
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The Creamiest Cauliflower Mash
The best low-carb substitute for creamy mashed potatoes? This dairy-free keto recipe for creamy cauliflower mash! Simply steam the cauliflower, blend with coconut cream, season, and serve!
It’s lusciously smooth and the ultimate lactose-free and dairy-free side dish to pair with dinner.
Per serving: 40 calories, 2g fat, 2g net carbs, 2g protein
Get the full recipe from Stem and Spoon.
Best Dairy Foods On A Keto Diet Cheese
Eating cheese is one of the juiciest perks of being on a Keto diet. At the same time, it is important to be discerning with your choices. Below we cover some of the better cheeses to eat and also some of the no-nos. On the whole, a good rule to remember is to keep things clean, full fat, and natural!
Here are some examples of cheeses you can eat on keto:
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Saturated Fat And Low
Many people on a low-carb or ketogenic diet consume a large amount of saturated fat since these diets are high in fat and low in carbs. However, most of these fats should ideally be coming from plant-based sources, providing you with healthy polyunsaturated and monounsaturated fats.
Skim milk has virtually no saturated fat . However, its carbohydrate content makes it unsuitable for most low-carb diets. However, soy milk has just 0.5 grams of saturated fat per cup. If you’re keen to drink milk on a low-carb diet, soy milk is probably the healthiest and most suitable choice.
Canned Or Spray Cheese
The USDAs listed macros for spray cheese 81 calories, 6 g of fat, 2 g of carbs, and 5 g of protein per oz could probably fit into your keto diet. The problem: Its heavily processed cheese that isnt really, well, cheese. These contain a lot of stabilizers, fillers, and oils that dont provide much nutritional benefit. All youre doing is adding additional gunk that your body doesnt recognize, and that can lead to inflammation, says Wagner. Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, according to past research so this type of cheese is one to skip.
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Youre Eating Too Many Unhealthy Foods
For people who find it easier to follow a strict diet, having cheat meals or cheat days every now and then may be fine.
For others, these meals can build up and prevent weight loss. Eating unhealthy foods too often can slow down weight loss.
If someone feels out of control around unhealthy foods, they may have a food addiction. Speaking to a healthcare provider can help you manage your relationship with food.
Some people can eat junk food from time to time without slowing down weight loss, but this may not work for everyone.
The number of calories you eat can affect your weight gain and loss.
One of the main reasons low carb and ketogenic diets lead to weight loss is that they reduce appetite and make you eat fewer overall calories without trying.
If youre not losing weight despite following the diet, try reducing the number of calories you eat in a day.
Online nutrition calculators can help you to work out which foods are higher in calories than others.
Some experts recommend reducing calories by around 500 calories per day for a weight loss of 1 pound of weight per week . This may not work for everybody.
The number of calories you eat affects weight gain and weight loss. A deficit of around 500 calories is often enough for healthy weight loss.
You might feel frustrated if you dont see results as fast as you expect, but weight loss takes time.
In many cases, losing around 12 pounds per week is a realistic goal.