A lot of people have asked me “how in the world” I can follow the Keto diet without dairy. The answer is simple: it’s actually very easy once you figure out what you can use.
Before I jump into my 3 tips about being dairy-free, I must clarify that I am “dairy-free” because I am lactose intolerant; therefore, it is important to note that some lactose-free foods are technically considered dairy(such as Ghee), but are 99.9% lactose free.
1. Stay away from common cheese, milk, and ice cream brands labeled “dairy-free” or “lactose-free.”
Although you may think these food items are safe to consume because they are labeled as “dairy-free” or “lactose-free,” the truth is they contain a lot of other ingredients a person on the Keto diet should not consume. For example, most of the dairy-free cheeses contain ingredients such as rice maltodextrin, cornstarch, and other starches. The milks, such as Lactaid, contain high amounts of sugar.
Instead, I recommend Bunker Hill Cheese Lactose-Free Cheese: https://bunkerhillcheese.com/yogurt-cultured-cheese/. It is literally like real cheese and does not contain any other yucky ingredients. For cream cheese replacement, try using Kite Hill cream cheese or coconut cream.
Here are the milk replacements I recommend:
- Macadamia Milk (I add this with some vanilla extract to my coffee…deeeelicous!)
- Almond Milk
- Coconut Milk
- Cashew Milk
- Hemp Milk
- Pistachio Milk
Make sure to purchase the Unsweetened versions of these milks and double check the ingredients. The common brand that I found is usually safe to buy is Silk.
2. Try using other replacements for cheese, milk, or butter in a recipe.
Replacing butter in a recipe is extremely easy: just substitute with coconut oil or Ghee.
When a recipe calls for cheese or milk, get creative and try to think of what else you could use as a substitute. A few examples of items I’ve used are:
- Cheese extract
- Nutritional Yeast
- Pork Rinds
- Kite Hill Cream Cheese
- Coconut Cream
Depending on the recipe, you may not even need to substitute anything for the dairy!
3. Make your own delicious ice cream!
Yes, you can definitely make your own super delicious, creamy, dairy-free Keto ice cream! Briana Thomas has two AMAZING recipes on her blog:
- Vanilla - https://www.briana-thomas.com/dairy-free-ice-cream/
- Chocolate - https://www.briana-thomas.com/dairy-free-light-chocolate-ice-cream/
If you like more complicated ice cream flavors, like me, I recommend using either of her recipes as a base and then tweaking it to the flavor you like. If you need some ice cream flavor inspiration, Briana also has a ton of regular ice cream flavors you can use with your dairy-free version.
I tried making chocolate-vanilla swirl:
To wrap up, being dairy-free on the Keto diet is actually quite easy once you get the hang of it. You can enjoy all the same foods and treats that you love with just a few recipe tweaks and violà, you have a delicious, dairy-free meal or treat! A lot of times, I think the dairy free version is much better than the “regular” version. 😊