December 17, 2021

Guide To Dairy Free Keto Food

In only a few minutes, you can brew excellent dairy-free coconut keto coffee at home. This coffee is a great healthy alternative to your favorite coffee shop latte. It definitely substitutes the 19g in a grande latte with just 5g net carbohydrates.

Continue reading to find out how it’s done as you navigate some simple keto recipes.

It is beneficial to people who are lactose intolerant.

It has significantly fewer carbohydrates than a creamy latte or espresso.

When you’re lactose intolerant, how do you prepare coffee?

Soy milk isn’t an option since it’s still contentious owing to the potential risks of phytoestrogens, and it’s frequently loaded with sugar. Nut milk isn’t really milk; it’s made up of sugar, chemicals, thickeners, and preservatives that dilute nut juice. Rice and oat milk are both rich in carbohydrates and highly processed.

How many carbohydrates does coffee contain?

Coffee is essential to existence. You wake up with a cup of coffee, but have you ever calculated how many carbohydrates are in a cup of milky espresso? There are far too many.

As a result, coco dairy-free espresso is the ideal choice.

Would you like to know why milky coffees should be avoided? Take a look at this helpful guide on coffee carbohydrates. Never put your hands on them again.

Although 100ml full-fat milk has just 4g total carbohydrates, the issue is the VOLUME of milk needed to create a creamy coffee like a latte, espresso, or flat white.

I simply moved to a creamy cappuccino after discovering the carbohydrates in a latte. Why? Because a creamy cappuccino may be made with only a cup of lengthy black or filter espresso (0g + 1-2 tbsp cream Equals 1g carbohydrates)

I’ve created a simple comparison chart for you.

The Ultimate Guide to carbs on coffee.
The Definitive Guide to Coffee Carbs


Giving up your favorite coffee while transitioning to a dairy-free keto diet may be difficult, particularly if you like a thick, creamy latte with froth on top.

Make a very nice coconut keto coffee instead of succumbing to temptation. It’s blended with cinnamon, vanilla, & coconut cream for a rich, spicy taste that you’ll like drinking. Coconut cream is high in healthy fat, which keeps you fuller for longer and makes you want to eat less.


The BEST coconut keto coffee dairy-free

To prepare this coffee, you’ll only need six ingredients: water, black coffee, coconut cream, sugar, cinnamon, and your preferred sweetener. The cinnamon adds just the right amount of flavor to your coffee, but you can simply replace it with another spice if you like.

Nutmeg, ginger, and ground turmeric are some additional spices you may use in your coffee. Give them a go and discover which ones you like most. To make your coffee more fascinating each morning, throw in a variety of spices.

21 Reduced Sweet Treats that are ideal for winter get-togethers. 21 simple gluten-free and low-carb dishes, ten baked desserts, eight sweet delights, and three drinks


Start by mixing a few teaspoons of hot water with the instant coffee mix to make your coffee. Microwave, the water for a minute to rapidly bring it to a boil, then add the instant coffee. This will provide a powerful espresso-like coffee shot.

After that, put your espresso into a mixer with the rest of the ingredients. Blend or blitz your espresso until it is completely emulsified and blended. An individual-sized mixer is ideal for your espresso, but a standard blender will suffice.


You can simply dress up to serve your espresso to fit your mood in a few different ways. This is your gift, so go ahead and dress up your cappuccino if you have the time.

Pouring your coffee over a cup of ice and enjoying it is the simplest method to serve it. To make a Frappuccino-style coffee, throw the ice into the mixer with the coffee and mix for approximately 20 seconds. Simply reheat your espresso in the microwaves for a couple of minutes, then spray the top with your flavor of choice to create a hot coconut keto latte to enjoy on a chilly day.

Try out the recipes below for more delectable coffee, espresso, and drink recipes. (Some of these are dairy/dairy-free.)

Milkshake with turmeric

Low-Carb Eggnog Made in the Slow Cooker

Low-Carb Keto Pumpkin Spice Latte

Mocha Cups with No Sugar

Ice bombs with a mocha flavor

Mocha ice cubes

The fat-burning drink from Of the Keto Diet Book is a keto turmeric milkshake.

Sugar-free, low-carb nog with brandy is rich and creamy (optional). It’s the ideal healthy dish for indulging and enjoying with friends over the holiday season. |

Quick keto low-carb pumpkin caramel mocha that tastes amazing. A new fast cooking video has been added to the site.

Cups of sugar-free mocha. Stay on track while enjoying a chocolate & coffee delicious treat!

Seriously opulent!!! This recipe for low-carb chocolate ice bombs is straightforward.

SUGAR-FREE MOCHA POPSICLES ARE AMAZING. This is a simple recipe that can be prepared in a blender. To create them extra special, drizzle them with chocolate. |


You will like this keto coffee regardless of how you prepare it. You may even find that experimenting with various keto coffees is a fun hobby.

The best dairy-free coconut keto coffee on the internet! You have to give it a go. I’m not sure how she accomplished that, but it’s incredible. To tweet, just click here.

The BEST dairy-free coconut keto coffee

The best dairy-free coconut keto coffee on the internet! You have to give it a go.

Coconut keto coffee is dairy-free.


Carbs in total: 8 g

3 g of fiber


  • Processor (food)
  • Spoons and Cups for Measuring


  • 3 tbsp water (boiling)
  • a third of a teaspoon of instant coffee
  • 1 cup of iced water
  • 1 cup cream de coco
  • 2 teaspoons granulated sweetener (or more to taste)
  • 1 tsp vanilla extract
  • 1 teaspoon of cinnamon


  • To disintegrate the instant coffee, combine it with hot water.
  • Throw into a blender with the rest of the ingredients.
  • Blend/blitz until completely combined and homogenized.
  • Pour over ice and serve. Enjoy.

Do you want to go low-carb as soon as possible? Keep reading.

Nutritional Information

Serving Size (1 serving (serves 2))

416 calories, 378 calories from fat

daily value in percent*

  • 65 percent fat 42g
  • Sodium (23 mg) is 1% of the total sodium in the body.
  • 443 milligrams of potassium (13 percent)
  • Carbohydrates account for 83% of the total.
  • 3 grammes of fibre (13 percent)
  • 1 gram 1% sugar
  • 10 percent protein (5g)
  • 3mg4 percent vitamin C
  • 1 percent calcium (13mg)
  • 3 milligrams of iron = 17%
  • Percent Daily Values (%DV) are calculated using a 2000-calorie diet.

Although the ketogenic diet seems to be straightforward, there are several points of contention. A big question is how many proteins you should consume.

And what about the other popular subject in the ketogenic diet? DAIRY.

The truth is that the ketogenic diet is dairy-friendly. When milk is full-fat, organic, or raw and comes from healthy, happy cows, it’s a win-win situation.

However, if you’re not losing the weight on keto or just don’t feel better and much more energetic after switching to a low-carb, high-fat diet, dairy may be the culprit.

Yes, especially if you aren’t allergic to dairy or have a sensitivity to it.

What if you’re lactose intolerant or allergic to or sensitive to casein?

Don’t be concerned. Even if you don’t eat dairy, there are plenty of tasty dairy-free dishes and alternatives on a low-carb diet. And, according to this dairy-free keto guide, you won’t be left out of the excitement just because you’re cutting off dairy.

Why Go Keto Without Dairy?

One of the advantages of a ketogenic diet is that you have complete control over high-fat meals that you may have previously believed were off-limits. Yes, dairy in all of its delectable forms is included.

The issue is that not everyone treats dairy in the same way. There are a few things to keep in mind on the keto diet when it comes to dairy.

Dairy Intolerance Or Allergy

Dairy is not suitable for everyone. In fact, some individuals consume dairy for years before realizing they have a dairy sensitivity.

It is believed that about 65 percent of the world’s population has impaired dairy digestion. This is particularly common in East Asian societies, where dairy intake has traditionally been minimal. Dairy intolerance and allergy are also more common in West African, Arabic, Jew, and Greek cultures.

On the other hand, Northern Europeans have a simpler way with dairy since this society has consumed malted dairy for generations[*].

A variety of factors may cause dairy allergy or intolerance.

Lactose intolerance arises when the enzyme lactase is insufficiently produced in the body to digest lactose (a sugar present in dairy) effectively. Lactose that has not been digested causes stomach symptoms such as:

  • Diarrhea
  • Gas
  • Swelling
  • Cramps in the abdomen
  • Nausea
  • Puking

Some individuals can consume dairy while having a minor lactase deficiency. When you consume dairy, though, if your body doesn’t generate enough with these enzymes to break down lac, you’ll have digestive issues[*].

Another kind of dairy sensitivity is dairy allergy. Even though it is not as prevalent as allergies, the symptoms are quite similar.

It’s not a problem with enzymes when you have a dairy allergy; it’s an issue for your immune system. Because your body doesn’t recognize the proteins in dairy, they may trigger an immunological reaction if you have a milk allergy.

Your body responds as if the dairy protein are intruders, and it attempts to defend you by inducing an immunological response. The following are some of the signs of a dairy allergy:


Stomach ache


Stools that are bloody



Anaphylactic reaction (in severe cases)

Because the symptoms of a milk allergy are more severe, most individuals are already conscious that they have it. However, if your sensitivity is minor, you may be consuming dairy without realizing it and negatively impacting your immune response[*].

Inhibition of Weight Loss

Dairy consumption may be the cause of your failure to lose weight for certain individuals. Dairy is a tasty and fat-dense diet choice, but it’s also simple to go beyond.

Putting cheese or dairy spread to each of your dinners may rapidly add up in terms of calories. Although you don’t need to obsess about calories on a ketogenic diet, the weight won’t come off if you’re eating too much.

If you’re struggling to lose weight or have reached a plateau, consider eliminating dairy from your diet. You might even try cutting it down for a month to see if it helps you lose weight.


The presence of found natural and synthetic hormones in dairy products has long been a source of worry. No matter where they originate from, hormones may have a big impact on your endocrine system’s health.

When the fine line of your bodies hormonal is disrupted, it may lead to serious problems. Hormonal abnormalities may disrupt a range of biological functions, including growth, development, and reproduction.

According to research, some dairy products also include estrogen and insulin-like immune cell hormones, which may have a part in the growth of breast, prostatic, and endometrial tumors [*].

If you’ve never gone dairy-free before, this may be a great way to give it a go. Many individuals live with dairy intolerances or sensitivities for years and are unaware of how better they might feel.

How to Determine If You’re Dairy Sensitive

You can find out whether you’re susceptible to dairy in a variety of methods.

Many people suggest eliminating dairy for three weeks before reintroducing it. This kind of elimination diet enables your body to rid itself of dairy, as well as any sensitivity or immunological reaction that it may be causing.

On some very days or a week, you may notice a significant change in your mood. However, you may not see a significant improvement until you reintroduce dairy.

If you experience a response when you reintroduce dairy (bloating, gas, vomiting, etc. ), you most likely have a dairy sensitivity. If you reintroduce it and feel OK, you’re definitely someone who doesn’t have an issue with dairy.

It’s a good idea to introduce dairy one kind at a time when you’re reintroducing it. Also, aim to eat as much dairy as possible in its purest form. Instead of flavored yogurt, ice cream, or pepper jack cheese, try plain yogurt, plain milk, or pure cheeses.

The fewer possible triggers for a gut response, the better.

Dairy Foods to Stay Away From When Following a Dairy-Free Ketogenic Diet

Dairy products exist in various forms and sizes, and dairy components may occasionally be found in your favorite meals. On your keto diet, here’s a complete list of dairy items to avoid.

Cheddar (all varieties)


Dairy (whole milk, even dry milk, and evaporated milk, and milk solids)

Custard (heavy, whipping)

A mixture of half and half


Cottage cheese is a kind of cheese.



sour cream



Savory sour cream

protein from whey

A scoop of ice cream


Even Ghee

Various dairy products and components have deceptive names; so here are some to keep an eye out for:





Oil made from butter

phosphate of lactalbumin



You may be surprised to learn that certain foods include secret dairy sources. When purchasing goods such as: Always check the nutrition label when purchasing products such as:


Baked items (cookies, muffins, cakes, pastries)

Candies made of cream

Potatoes mashed (even your friends’ keto cauli mash may have some dairy)

Dressings for salads

Sauce made with vodka

Meats that have been processed

Which Foods Can You Eat on a Ketogenic Diet Without Dairy?

The good news is that you can still enjoy a fulfilling keto diet with plenty of variety even if you don’t have access to all of the dairy sources listed above.

Protein from animals

Dairy-free choices on the keto diet include chicken, turkey, beef, buffalo, pig, and eggs. Any kind of animal meat will suffice as long as it hasn’t been processed with dairy components. A turkey burger, for example, is delicious; but, a turkey cheddar burger will not work.

Also, make sure you’re paying attention to quality. When feasible, use organic, unrestricted, grass-fed animal protein.

Oils and Fats

Avoid saturated fats found in dairy products such as butter and ghee. Choose fats like olive oil, cocoa butter, MCTs, lard, or tallow rather.

Vegetables with Low Carbohydrate Content

While going dairy-free, there are plenty of low-carb veggies to choose from. Green leafy vegetables such as spinach, kale, collard greens, and lettuces, as well as cruciferous leafy green vegetables, cauliflower, and brussels sprouts, are excellent choices.

When eating out or preparing at home, just make sure your veggies are cooked and prepared in dairy-free fats.

Fruits with Low Carbohydrate

Because of the carb content, most fruits should be excluded from a dairy-free keto diet. There are a few outliers to the norm, however. In moderation, berries such as raspberries, blueberries, and strawberries may be eaten. Avocado is a great keto-friendly meal since it is technically a fruit. You may also use lemons and limes to your heart’s content.

Seeds and Nuts

Although nuts and seeds are high in fat, they also contain a significant amount of carbohydrates. Nuts and seeds with a favorable fat-to-carb ratio include macadamia nuts, walnuts, pumpkin seeds, pecans, or sunflower seeds.

Remember that sugars are often added when purchasing nut or seed oil, so read the ingredient labels carefully.

Substitutes for Dairy

Dairy is an important part of many meals. Fortunately, the world has offered a wide range of dairy substitutes, allowing you to continue enjoying your favorite meals without the addition of dairy.

Here are several dairy substitutes to consider:

Milk made from almonds

Milk made from cashews Flaxseed milk

Creamer that isn’t made with dairy

Cream de coco

Butter made from coconut

Cheese that isn’t made with dairy (do not forget to keep an eye on the nutrition tag on the back to check the carb count)

Dairy Substitutions Made Easy

Here are a few dairy-free keto meal ideas to get you started.

Ideas for Dairy-Free Breakfast

When it concerns breakfast, there are lots of dairy-free choices. Even baked dishes and scrambles without butter and cheese are possible.

Smoothie Bowl with Creamy Nuts

You get all the creaminess of smoothies with none of the dairies. This recipe packs a protein punch with gelatin instead of whey, allowing you to enjoy your dairy-free smoothies while still receiving your daily protein.

Pancakes on the Keto Diet

Pancakes are a traditional morning food. This airy pancake recipe is suitable for anyone on a ketogenic, dairy-free, or gluten-free diet. Coconut milk may be used in place of dairy milk.

Sausage Breakfast Casserole

If you miss the richness of dairy, this dish is a great dairy-free alternative. You’ll be so preoccupied with the flavors of eggs & sausage that you won’t notice the lack of cheese. Frittatas and scrambles follow the same principle.

Ideas for Dairy-Free Lunches

Creamy Tzatziki on a Keto Gyro

There’s great news for you if you like Greek cuisine. What about that tangy tzatziki sauce? It isn’t necessary to use dairy in this recipe. This dish asks for a delectable blend of ground beef and lamb, accompanied by Mediterranean tastes of onion, lemon, mint, and cilantro.

Taco Salad with a Kick

Cheese and sour cream are likely to spring to mind while most people think of Mexican cuisine. Mexican cuisine, on the other hand, provides an amazing variety of tastes and textures. You can make this spicy taco salad with or without the cheese.

Lettuce Wraps with Korean BBQ

If you want to become dairy-free without having to think about it, opt for Asian-inspired dishes. As previously said, Eastern cultures utilize far less dairy in their meals, making them an excellent choice when searching for dairy-free alternatives. Without the dairy, these lettuce wraps have a wonderful taste profile.

Ideas for Dairy-Free Dinners

Chicken Hemp Heart Tenders on a Keto Diet

The dairy-free keto chicken dish is flavorful and texture-packed. The addition of hemp hearts gives a nutty taste and a crunchy texture to the dish. The greatest thing is that they can be ready in about 15 minutes.

Cabbage Noodles with Low Carb Romanesco

Using cabbage instead of noodles is a stroke of genius. Without the additional carbohydrates, you get all of the wonderful tastes of romanesco.

Meatloaf on a Keto Diet

This supper staple is another one of those hearty, delicious dishes that can be made without dairy. This dish has so many flavors that you won’t even realize that it’s dairy-free.

Dairy-free desserts

Fat Bombs with Caramel

On the keto diet, fat bombs are a staple snack. While there are an infinite number of ingredients to choose from

Coconut butter & nut butter are used to make these delectable caramel treats.

Keto Lemon Bars

Lemon bars are a zesty dessert option. These bars are not always dairy-free but also gluten-free and sugar-free, makes them perfect for a refreshing tanginess.

Avocado Brownies on the Keto Diet

Isn’t it true that dessert isn’t complete without chocolate?

This recipe uses creamy avocado instead of dairy to give these keto cupcakes a silky-soft feel.

The Bottom Line: Dairy-Free Keto is a Reality!

As you’ll see, there are lots of dairy-free keto recipes available. You wouldn’t have to give up taste and pleasure because you have a milk allergy or sensitivity or because you’re trying to lose weight.

Even if you’re not sure whether you’re sensitive to dairy, this approach should offer a tasty and simple method to try living a dairy-free lifestyle. Many individuals find that cutting off dairy makes them feel much better, so it’s worth a try.

One frequent misconception about low carb or keto is that you only consume meat, eggs, or dairy. This is one way to go about it, and it succeeds for some individuals, but it’s far from the only way to live a low-carb diet.

Eliminating dairy from your diet may help you lose weight faster and cure type 2 diabetes. Lactose (milk sugar) and casein (milk protein) in dairy products increase insulin production more than other kinds of protein. It’s why milk is good for a developing infant but bad for an adult trying to lose weight.

Even though genuine butter is produced from milk and has only tiny quantities of raw milk and sugar, many individuals who restrict dairy will still love it. We utilize margarine in our dairy-free dishes because of this. We do not designate recipes as dairy-free if the butter cannot be replaced with another form of fat.

Our suggestion is replacing ghee (produced varieties may still include traces of milk protein, so if you’re sensitive, we don’t recommend it), coconut oil, or vegetable oil in recipes that call for butter. If a recipe calls for frying with butter, we suggest using ghee and coconut oil instead. We suggest using ghee and olive oil instead of butter as a condiment or flavor enhancer in the final meal.

We have something for everyone, whether it’s breakfast, lunch, supper, or a snack. Allow the recipes below to inspire you and show you that becoming low carb or dairy-free doesn’t have to be difficult. Instead, let’s make it very tasty.