If you’ve followed the ketogenic diet for a while you have probably also seen it referred to as an LCHF diet. This is because the keto diet is not only low in carbohydrates, but an important element of the diet is that it is high in fat.
In fact, it is recommended that you get 65-75% of your calories from fat.
An easy way for most people to get to this level of fat is by using plenty of full-fat dairy in their meals.
Many keto recipes rely heavily on heavy cream, sour cream, cream cheese, and full-fat cheeses to increase the fat content.
But if you are lactose intolerant, or just happen to not eat dairy, then you’ll need to get your fat from other sources. Coconut oil and avocado are popular alternatives!
Dairy-free Keto Recipes You’ll Love
If you are unsure of how to go dairy-free while on a keto diet (or if you are already dairy-free and want to make the switch to a ketogenic diet), here are a few recipes to get you started.
The Ultimate Keto Buns
Image credit goes to My PCOS Kitchen
Most keto bun recipes use ‘fathead dough’ – a dough made of coconut flour and mozzarella cheese.
These The Ultimate Keto Buns use lard (pig fat) instead, and are reminiscent of wheat bread!
They can be used to make breakfast buns, burgers, or you could even eat them on their own with little coconut butter on top.
- Calories: 230
- Fats: 20.82g
- Proteins: 8.45g
- Net Carbs: 3.99g
View this recipe on My PCOS Kitchen: The Ultimate Keto Buns
Keto Overnight “Oats”: 3 Flavors
Image credit goes to Healthful Pursuit
Mmmmm oats. For many years this was my winter breakfast staple. Oats with banana and honey, oats with cocoa, oats with coconut chips. The combination options are endless.
When I switched to a keto diet, I really missed the warm, comforting porridges and oats I used to eat. So I was very excited to come across the Keto Overnight “Oats”: 3 Flavors – instead of normal oats, you use shelled hemp seeds.
Hemp is a variety of the cannabis plant, but unlike marijuana which contains 5% of tetrahydrocannabinoids (THC), hemp only contains 0.3% –1.5% of THC.
Hemp helps you feel fuller for longer and also reduces sugar craving. Eating hemp seeds also has many other benefits, from improving digestion to helping with arthritis and joint pain, to improving the condition of your hair, skin, and nails.
(Calorie and macro nutrient breakdown for vanilla flavour)
- Calories: 408
- Fats: 17g
- Proteins: 15.3g
- Net Carbs: 2.9g
View this recipe on Healthful Pursuit: Keto Overnight “Oats”: 3 Flavors
Coconut Lime Chicken
Image credit goes to A Saucy Kitchen
Dairy is perfect for making rich creamy sauces. But do you know what else is great to make a rich, creamy sauce?
Coconut milk is a fantastic keto and low-carb friendly ingredient to have on hand. It is high in healthy fats, and has many nutritional benefits it is known as a “miracle liquid”.
This Coconut Lime Chicken recipe is also awesome because it is a “one pot” (or in this case, one skillet) meal, and it can also be made in an instant pot.
- Calories: 300
- Fats: 18g
- Proteins: 30g
- Net Carbs: 4.6g
View this recipe on A Saucy Kitchen: Coconut Lime Chicken
Chicken Paleo Alfredo Bake
Image credit goes to My Natural Family
The ‘Alfredo” sauce in this Chicken Paleo Alfredo Bake is a great creamy base to use for many different meals.
It freezes well, so you can cook up a big batch then separate into portions and you’ll always have on hand for when you have a hankering for a creamy sauce.
This particular recipes serves the sauce over chicken and zoodels, but you can also servie it on sweet potatoes, as a topping on a low-carb pizza, or with cauliflower risotto and vegetables.
- Calories: 243
- Fats: 14g
- Proteins: 19g
- Net Carbs: 5g
View this recipe on My Natural Family: Chicken Paleo Alfredo Bake
Dairy-Free Chocolate Avocado Buttercream
Image credit goes to All Day I Dream About Food
Avocado – like coconut milk – is another versatile, nutrient-packed ingredient that is useful to have on hand.
In this Dairy-Free Chocolate Avocado Buttercream, you won’t even know it contains avocado once you start eating it!
Avocado has a fairly neutral flavour, so if you add other ingredients to it, it easily blends into the background. It also has a lovely creamy texture, so it is great for sauces and desserts.
- Calories: 100
- Fats: 9.22g
- Proteins: 0.68g
- Net Carbs: 0.81g
View this recipe on All Day I Dream About Food: Dairy-Free Chocolate Avocado Buttercream
Dairy Free Bulletproof Ice Cream
Image credit goes to Maria Mind Body Health
There is no need to miss out on the fun of an ice cream dessert just because you can’t (or don’t) eat dairy.
Coconut and MCT oil adds the creaminess factor to this Dairy Free Bulletproof Ice Cream.
Try to use fresh, organic eggs, or pasteurized ones to ensure safety.
- Calories: 310
- Fats: 26g
- Proteins: 6.5g
- Net Carbs: 2g
View this recipe on Maria Mind Body Health: Dairy Free Bulletproof Ice Cream
Homemade Banana Cream Coconut Butter Cups
Image credit goes to Big Man’s World
Four ingredients and five minutes to a delicious, dairy-free dessert? Could this get any better?
It can! It is also low-carb and sugar-free!
Coconut oil and cocoa make up the keto chocolate, and coconut butter and natural banana extract make up the filling. If you prefer a sweeter dessert, you can add erythritol or stevia to your Homemade Banana Cream Coconut Butter Cups.
- Calories: 82
- Fats: 8g
- Proteins: 2g
- Net Carbs: 0g
View this recipe on Big Man’s World: Homemade Banana Cream Coconut Butter Cups
Dairy Free Pesto
Image credit goes to Tastes Lovely
Turning basil pesto into a tasty dairy-free version is surprisingly easy – simply omit the parmesan.
You could replace the parmesan with nutritional yeast, but there is really no need. The Dairy Free Pesto is just as tasty without parmesan.
This particular recipe uses pecans instead of the standard pine nuts, which is a tasty alterntative.
(Calories and macros are per ¼ cup serving)
- Calories: 285
- Fats: 30g
- Proteins: 2.6g
- Net Carbs: 3.6g
View this recipe on Tastes Lovely: Dairy Free Pesto
Hannah’s Fabulous Low Carb Brownie Recipe
Image credit goes to Joy Filled Eats
If you enjoy the cake-y, fudgey style chocolate brownines, then you must try Hannah’s Fabulous Low Carb Brownie Recipe.
It is the specific combination of almond and coconut flours to get the brownie taste and texture.
They are super delicious eaten warm, so if you don’t end up finishing immediately (which rarely happens), you can pop them in the microwave quick to warm up.
- Calories: 109
- Fats: 10g
- Proteins: 2g
- Net Carbs: 2g
View this recipe on Joy Filled Eats: Hannah’s Fabulous Low Carb Brownie Recipe
Dairy Can Plateau You
While dairy is a staple of the ketogenic diet it can also be the reason why you plateau with your weight loss.
Many people not tracking their dairy intake find that they are consuming way more calories than they thought. Because weight loss is dependent on a caloric deficit if you aren’t able to achieve that then you can’t lose weight.
That’s why it’s important to have some dairy-free keto recipes in your wheelhouse.