Allergen Free AND Ketogenic - Doing Keto Dairy Free

Posted by Gabe Wolff on August 29, 2017

Allergen Free AND Ketogenic - Doing Keto Dairy Free

You hear all these good things about living a sugar-free, low carb lifestyle, watching videos online of ways people survive on nothing but butter, bacon and cheese.

So, first off, ew. But secondly, that's a TON of dairy.

Needless to say, a majority of the food keto diet blogs promote are dairy-full, as they are the most prevalent, convenient sources of fat in today's marketplace.

But what if you, like myself, cannot go near a dairy product? How does someone with a dairy allergy switch their body's energy source from glucose to fat/ketone bodies?


Dairy Free Breakfasts

Dairy Free Butter Coffee

Not too long ago, we shared with you our recipe for "veganproof" coffee, or nut butter coffee.

By switching out the butter/ghee in the original recipe, and swapping in cashew butter (or sunflower butter if you're allergic to nuts), you can access the same sustained energy levels that a dairy-full coffee concoction would provide.

Keto Parfaits

Dairy free keto yogurt parfait

Yes, they do make dairy free yogurt, and yes, it is delicious, with remarkable macros.

There are several brands now offering a sugar free, or low sugar yogurt without any actual cow's milk. Instead, they use either almond, cashew, or coconut milk, as well as add the good-gut bacteria to the product. The result is a ketogenic, healthy bacteria-filled yogurt that is dairy free and unsweetened.

From there, you can dress your dairy free parfait anyway you like!

I like to use nuts and some dark chocolate, but if you're nut free, and can tolerate coconut, then go with some of the coconutmilk yogurts out there and pair with some pepitas, seeds, and maybe a couple of sliced strawberries.

Keto Lunch

For lunch, I typically sautee a bunch of curciferous vegetables in coconut oil, crack in an egg or two, and let it cook with 2 tablespoons of tomato sauce to make for an imitation shakshuka dish.

The result is a veggie heavy dish, that is loaded with fat and low in sugar. The majority of the carbs come from insoluble fiber found in the kale, collards, or cabbage I'm using.

If I'm feeling extra hungry, I'll drizzle some extra virgin olive oil over it after I'm done cooking.

Dairy-Free Vegan Dinner

The Beyond Meat Burger is my saving grace, as I'm able to throw on some dairy free cheese (Chao is currently my favorite) and place my meatless, cheeseless "cheeseburger" onto a salad or with some more sauteed veg.

The end result is a mouth watering, plant based, ketogenic masterpiece.

Keto Dessert

Dairy free ketogenic ice cream

Uh, really? I started a dairy-free, sugar-free ice cream company so that I could eat a pint-a-night.

Check out our Keto Sundae post for some inspiration.


How do you eat dairy free and keto? Drop a line in the comment section