How to Start a Dairy-Free Keto Diet

Believe it or not, you can do the Keto diet without eating butter and cheese. Here's how to start a dairy-free diet and why it may be a good choice for you.

If you are following the Keto Diet, you know that dairy can be a great source of fats. Butter is one of the biggest sources of fat in many keto dishes. Many keto recipes call for cheese as the main source of flavor and fats. If you have a dairy allergy or are lactose intolerant, these recipes may make a keto diet look impossible. However, it is totally possible to do a dairy-free keto diet if you know how to substitute other fats for dairy. In fact, a dairy-free keto diet can have health benefits even if you can eat dairy. Here is a quick guide to starting a dairy-free Keto diet.

How to Start a Dairy-Free Keto Diet

How to Know if You Should Try a Dairy-Free Keto Diet

You have lactose intolerance or a dairy allergy. This one seems super obvious and if you are looking into the keto diet, it’s one you should heed. There are a lot of dairy-free keto recipes out there, though, so take heart.

You are having new skin or acne issues while doing the Keto diet. Sometimes, dairy can cause skin issue like rashes to flare up. Some people even notice that their face is more acne prone on a high dairy Keto diet. This could be simply a mild dairy intolerance flaring up because you are eating more dairy on the Keto diet. Doing dairy free Keto may be the solution for you.

You aren’t losing weight as fast as you expected. If your weight loss is at a standstill or you just aren’t losing weight as fast as you expected, dairy could be the culprit. Try a dairy-free keto diet to amp up your efforts and get you out of a rut.

Dairy-Free Keto Ingredient Substitutions

There are many dairy alternatives that are Keto-friendly. Try these alternatives to some of your favorite foods and ingredients.

Milk: Try almond milk or coconut milk instead.

Parmesan cheese: Nutritional yeast adds a similar flavor

Yogurt: Coconut milk yogurts are a good source of probiotics and plant-based fats.

Mascarpone or Cream Cheese: Make your own Keto friendly cream cheese from JJ Virgin.

Butter: You can substitute ghee (which is still technically dairy, but has the lactose removed) or coconut oil.

Sour Cream: Unsweetened coconut cream is a good alternative.

How to Get Enough Calcium on a Dairy-Free Keto Diet

It’s incredibly important to get enough calcium in your diet even if you aren’t on Keto, but it can be a little more challenging when you are on the Keto diet to know which ones are Keto-friendly. Here are some calcium-rich, Keto diet approved foods.

Canned sardines or salmon
Spinach and kale and other dark leafy greens like turnip greens and collard greens
Broccoli and broccoli rabe
Chia seeds
Bok choy (Chinese cabbage)
Kelp (seaweed), they even make these into noodle form

A Word about Nut-Based Dairy Alternatives and the Keto Diet

Many folks do not eat nuts on the keto diet because they can be high in calories. However, if you eat the right kind of nuts, they are a good source of calcium and healthy fats. Since many dairy-free alternatives are made with nuts, it is hard to avoid them on a dairy-free keto diet. A word of advice about nuts: look at labels when you are looking for dairy alternatives. Sometimes they are full of sweeteners. Generally speaking, almond, coconut, and hemp products are healthier dairy alternatives that soy or cashew products.