Paleo Chicken Broccoli Rice Casserole
This meaty and hearty casserole isnt only keto-friendly and dairy-free, but also paleo and Whole30 compliant.
I know that intro made this dish sound like its a snooze fest, but its quite the opposite.
Its loaded with tender and juicy chicken, broccoli rice, coconut milk, and an array of herbs, spices, and seasonings. This casserole is a party in your mouth.
Can You Do Keto Without Dairy
Many people ask if they can still do keto if theyre allergic to dairy. If you have a milk allergy, are lactose intolerant, or just want to try a dairy free lifestyle, then you can still follow a keto diet with great success. Having a milk allergy might make a dairy free keto diet a little more work to balance out your macros, but it will be worth it in the end!
Heres The Plan How To Know If You Should Do Keto Without Dairy
Begin by introducing casein-rich, low-lactose and whey foods back into your diet. This means dairy products like cheddar cheese, parmesan cheese, swiss cheese, and casein protein powder. After one day of eating these foods, assess how you feel. Do you feel better, worse, or the same?
Eliminate all dairy again for another 2-3 days, then introduce other dairy products like butter and heavy cream.
These contain both casein and whey, so youll be testing if your body reacts negatively to whey protein . Assess how you feel after you have both whey and casein back in your diet. Do you feel better, worse, or the same?
Let another 2-3 days pass without dairy and test your lactose tolerance to other common keto foods. You can do this by having keto meals that contain half and half, heavy cream, sour cream, whole milk and/or cream cheese. How do you feel with this amount of lactose back in your diet? Better, worse, or the same?
If you feel worse when adding any of the dairy products back in, then take them out of your diet again to see if you feel better once again without them. On the other hand, if you feel better with less lactose in your diet, then consider keeping butter and natural aged low-lactose cheeses like cheddar, parmesan, and swiss in your diet and eliminating heavy cream, half and half, sour cream, and other keto dairy products with higher lactose content.
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Putting It All Together How To Implement The Dairy
Although dairy is so widely loved, this doesnt change the fact that most of us struggle to digest some of its compounds. Whether it is due to the fact that you are not able to break down significant amounts of lactose or because your immune system is reacting to dairy proteins, dairy might be impairing your well being in some way.
If you suspect that your body struggles with dairy, then it is best to eliminate it from the diet for at least a month to see if you feel better without it. After you have been dairy-free, you will then slowly reintroduce dairy back into your diet and assess how you feel. If you feel worse, then it is probably best to limit your dairy intake or cut all dairy out of your diet completely. If you feel better or the same, on the other hand, then feel free to eat dairy as you please.
Either way, you wont be missing out on much by limiting your dairy intake. In fact, you wont even notice that it is missing when you use dairy alternatives like vegan cheeses, nut-based yogurt, coconut cream, coconut oil, and olive oil.
Plus, there are plenty of delicious dairy-free keto recipes you can choose from, including:
Breakfast:
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
What To Use Instead Of Half & Half
For half and half, we will be making subtle adjustments to the heavy cream alternatives:
- Using coconut creamer. Allow a can of full-fat coconut milk to settle in the fridge for about 1/2 hour and skim the cream off of the top or buy coconut cream. Blend one part coconut cream with one part unsweetened soy or nut milk to create the desired amount of half and half.
- Using silken tofu. Blend one part silken tofu with one part unsweetened or plain soy or nut milk to create the desired amount of half and half.
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How Can I Eat Keto And Dairy
Although many dairy products can be great options for people following a keto diet, it is certainly possible to avoid dairy while maintaining this high fat, low-carb diet. There are a few substitutes for dairy products that are great for creating a creamy, cheesy, or thick texture that many dairy-containing keto recipes include.
Coconut oil, for example, can be used to replace butter because it has a similar texture and fat content, but is derived from coconuts rather than milk. For milk, nut and soy milk are a perfect substitute in keto recipes. Another ingredient that makes keto recipes creamy without using any dairy products is mayonnaise, which surprisingly doesnt contain any dairy!
With these ingredient substitutes, you can make thousands of dairy-free recipes that are also keto! Below are 50 of my favorite!
Day Fix Dairy Free Low Carb Meal Plan
As always folks, dont make all this food. Youll be swimming in way too many leftovers. Pick a few from each category and make those for your dairy free diet planyou can always come back and use this list for several weeks of 21 Day Fix dairy free low carb meal plan goodness.
If you need recipes broken down by specific calorie requirements check these meal plans out, this one is not broken down in that way. These will all have container counts and that is how you will need to track them.
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Are Eggs Considered Dairy
While eggs are indeed produced by animals and therefore by definition an animal by-product, they are not a derivative of dairy products. A dairy product refers to a product made from the mammary gland of mammals like cows, goats and sheep, and the products made from their milk cream, butter, cheese etc.
How Do You Get Dairy Free On A Low Carb Diet
How To Eat Dairy-free Keto
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Keto Chocolate Bar 1g Net Carb
Weve tried all the low carb chocolates on the market, but nothing compares to this Keto Chocolate Bar. It takes no more than five ingredients, no baking is required and the macro ratio is on point!
If youre looking for a delicious dairy free drink then you may want to check out our keto chocolate milk recipe as well!
Products To Avoid On A Non Dairy Keto Diet
The first step to a dairy-free ketogenic diet is learning what products contain dairy or dairy derivatives that may provoke a negative reaction.
Here is a comprehensive list of what you should avoid if you want to be completely dairy-free:
- Butter, butter fat, butter oil, butter acid, butter esters
- Casein, casein hydrolysate, rennet casein and caseinates
- Lactalbumin, lactalbumin phosphate, and lactoferrin
- Lactose, lactulose, and tagatose
- Milk-based protein powders
- Sour cream, sour cream solids, and sour milk solids
- Non-dairy products that contain casein
- Shellfish may be dipped in milk to reduce the fishy odor.
- Brands of tuna fish that contain casein
- Some specialty products made with milk substitutes are manufactured on equipment shared with milk.
- Many restaurants put butter on grilled steaks to add extra flavor.
- Some medications contain milk protein.
Although not all of these products will contain lactose or milk proteins, it is important to be mindful of everything you are buying and eating. Make sure you read food labels carefully and ask questions if youre ever unsure about an items ingredients.
Keep in mind, however, that while you are on the ketogenic diet, you will not encounter many of the ingredients/foods on the two lists above.
Here is a much more refined list of dairy-containing products that you will encounter on the keto diet:
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How To Replace Sour Cream
Although these dont taste exactly like sour cream, they do the trick:
- Vegan Yogurt. Use a plain unflavored and unsweetened variety of dairy-free yogurt as a 1:1 sour cream substitute. Works best in dips and salad dressings.
- Soy Sour Cream. Blend up some firm Silken Tofu for a wonderful sour cream like consistency. Use as a 1:1 sour cream substitute for more savory dishes.
- Nut-based Sour Cream. For a delicious soy-free sour cream alternative, you can make your own sour cream using cashews or sunflower seeds as the base. Google search cashew sour cream to find a recipe that works for you.
Keto Green Bean Casserole
This healthy casserole still has everything you love about the classic Thanksgiving side dish.
From the crunchy green beans to the caramelized onions to the rich and creamy sauce, its just too good.
The only difference is the use of a low-carb mushroom cream sauce instead of the usual dairy-based dressing. This easy swap makes all the difference.
If youre looking for a certified hit, you can always count on spinach artichoke dip. Theres no denying that its super addictive.
And thanks to this simple recipe, even non-dairy eaters will get to enjoy the typically cheese-filled treat.
The secret? Cashew cheese!
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Buffalo Deviled Eggs With Crispy Bacon
A keto-friendly and dairy-free recipe, these deviled eggs are taken to the next level with buffalo flavor and extra crispy bacon.
To make the filling, you’ll need mayonnaise, an ingredient commonly thought to contain dairy, but is actually entirely dairy-free as it’s made with a combination of oil and eggs.
Per serving: 197 calories, 17.6g fat, 0.8g net carbs, 8.2g protein
Get the full recipe from Irena Macri.
Can You Make Curry Nut Free
This keto chicken curry has two nut ingredients. Peanut butter is used in the curry sauce and slivered almonds are used on top, but those are completely optional.
I would suggest swapping the peanut butter with tahini, which is made from sesame seeds or you could also use sunflower seed butter. If you have an allergy to peanuts but not tree nuts, then almond butter is also an option.
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You May Have Lactose Intolerance And Not Even Realize It
Even if you dont think dairy is a problem for you, you may still have some form of lactose intolerance or dairy protein allergy. In fact, you may be struggling to break down lactose without realizing it.
This is because, the majority of the human population approximately 65 percent has a reduced ability to digest lactose after infancy. More specifically, if you are of East Asian, West African, Arab, Jewish, Greek, and Italian descent, then you are highly likely to have some form of lactose intolerance.
Conversely, the prevalence of lactose intolerance is lowest in people with ancestors who depended on unfermented milk products as a primary food source. For this reason, only about 5 percent of people of Northern European descent are lactose intolerant.
In other words, if your ancestors didnt drink a lot of milk, then you probably have some form of lactose intolerance. This happens because our bodies stop producing the lactase enzyme that helps break down lactose after being weaned off of breastfeeding.
Without the lactase enzyme, lactose is metabolized by gut bacteria, which can cause stomach upset, flatulence, diarrhea, bloating, nausea, and a host of familiar but unwelcome gastrointestinal symptoms. But dont worry, this isnt life threatening it is just annoying and can make life difficult and unpleasant.
Take notice if one or more of these symptoms develop:
- abdominal cramps
What About Other Dairy
According to population-based studies, cows milk allergy is the most common food allergy in infants and young children. As many as 2 in every 100 children under 4 years old are allergic to milk. Fortunately, dairy allergies are less prevalent among adults and older kids.
Dairy allergies commonly provoke immediate and unmistakable immune response. For example, you might get severely plugged sinuses, itchy skin, hives or rashes, diarrhea, nausea, vomiting, an elevated heart rate, and/or have difficulty breathing.
Dairy protein intolerances, on the other hand, are a bit more confusing and nuanced. Some of the symptoms are similar to and milder than those of allergic reactions. For some people, it can manifest as constipation or diarrhea. For others, they will get joint pain or brain fog. Whatever the symptoms, they usually take longer to appear, making identification difficult. Plus, little scientific consensus exists on the nature of dairy protein intolerance. There are no universally accepted lab tests and few medical professionals will be able to help.
Where you fall on this spectrum depends on your genetics, your gut health, your diet, your lifestyle, and your upbringing. Thus, some people may move to the left or the right of the dairy intolerances and allergy spectrum throughout life or on any given day. In fact, some people may even be able to eliminate the dairy intolerance completely with the right diet and lifestyle choices.
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How To Make Keto Mocha Coconut Milk Ice Cream
With virtually zero effort and no special equipment, you can indulge in a rich, creamy mocha-flavored ice cream that also happens to be dairy-free and keto-friendly.
To make this no-churn low carb coconut milk ice cream, youll need either a blender to combine all the ingredients or use an electric mixer. Personally, I recommend a blender since its more effective in creating a smooth creamy texture.
Once fully combined, youll pour the mixture into two freezer-safe rectangle pans and freeze till solid, about 2 hours. Since this recipe uses no-artificial stabilizers or additives, the ice cream will freeze firmer than say, traditional ice cream.
To combat this, just allow the frozen ice cream to sit on the counter for a few minutes before serving so that it has a scoop-able consistency.
For an even creamier option, you can stir the ice cream every 30 minutes with a fork to break up any ice from forming as the coconut milk freezes.
Then just serve as soon as its frozen to your liking. I made this a mocha-flavored frozen treat by using both cocoa powder and instant coffee. However, you could just make this a keto chocolate coconut milk recipe by leaving out the instant coffee.
In fact, if you leave out the cocoa powder and instant coffee and replace it with a teaspoon of vanilla extract, you could have a vanilla keto ice cream that is also scrumptiously delicious.
Keto Chicken Taco Lettuce Wraps
Chicken taco lettuce wraps is another one of my best keto wraps for dinner or lunch meal. It is healthy, tasty, without any carbs, flavourful, fresh, and easy to make for a meal. Try this chicken keto wraps at lunch, dinner, or even snacks, after taste you will definitely love to eat.
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Do You Make All Of These Recipes
When Im meal planning for something like a 21 Day Fix dairy free diet plan I dont make 7 recipes for each category. I usually choose just a few to make so that I know everything will get eaten.
My biggest worry / pet peeve is making a lot of food and having it end up wasted! Start out small and make sure that you will enjoy and use everything that you are cooking and prepping.
One Pan Chicken Thighs 1g Net Carbs
As our lives get busier, our recipes get simpler, and this One Pan Chicken Thighs recipe is a major go to for us. Weve kept the recipe as simple as possible with some fresh lemon so you can jazz it up with whatever seasonings or veggies you have on hand. A ketogenic diet can be simple and easy too!
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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.
Day Fix Dairy Free Low Carb Meal Plan Ideas
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Im always on the hunt for great 21 Day Fix dairy free low carb meal plan options. Meal prep and planning is a must for me. Ive turned the 21 Day Fix into a permanent healthy lifestyle choice so I need to be prepared. Im using these recipes to build a dairy free diet plan, planning ahead keeps me on track and focused!
These recipes all have one thing in commonactually they have two things in commonwait, wait, THREE things in common! They are all 21 Day Fix friendly, dairy free , and they are low carb! Hopefully there is something here that will delight everyone.
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