By Dr. Andreas Eenfeldt, MD, Kristin Berglund, RN
- Introduction
- Latest recipes
- Breakfasts
- Meals
- Sides
- Sauces
- Snacks
- Desserts
A common misunderstanding regarding low carb and keto is that you can only eat meat, eggs, and dairy. This is certainly one way of doing it and it works fine for some people, but it’s not the only way to enjoy a low carb lifestyle.
Let the recipes below inspire you and show you that following a low carb lifestyle without dairy doesn’t have to be complicated. Instead, we’re here to help you make it amazingly delicious. Whether you’re in the mood for breakfast, lunch, dinner, or a snack, we’ve got you covered.
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Why should I avoid dairy products?
Excluding dairy from your diet can be an effective way to speed up your weight loss and help reversing type 2 diabetes. Dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than other types of protein. This is why milk is great for a growing baby, but not that great for an adult who wants to lose weight.
Breakfasts
Keeping the menu dairy-free for breakfast is easier than you might expect. Enjoy smoothies, porridge, eggs, pancakes or browse through all recipes below for new ideas.
- Classic bacon and eggs
- Keto avocado eggs with bacon sails
- Keto bacon and eggs plate
- Simple keto breakfast with fried eggs
- Golden low carb granola
- Slow-cooked bone broth - 3 ways!
- Low carb strawberry smoothie
- BLTA lettuce wraps
- Low carb granola with cardamom and vanilla
- Keto mackerel and egg plate
- Keto egg and bacon casserole
- Low carb blueberry smoothie
- Low carb coconut cream with berries
- Fried eggs
- Keto fried eggs with kale and pork
- Keto cauliflower hash with eggs and Poblano peppers
- Low carb chia pudding
- High protein breakfast with Canadian bacon, eggs, and spinach
- Keto chicken curry bell pepper sandwich
- Keto cauliflower hash browns
- Tuna stuffed avocado
- Keto coconut porridge
- Turkey apple patties with kale
- Smoked salmon with avocado and watercress
- Boiled eggs with mayonnaise
- Egg-free low carb Mexican breakfast scramble
- Keto breakfast cereal with almond milk
- Fabulous keto n'oatmeal
- Keto vegan tofu scramble
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Meals
Wondering what to eat for lunch or dinner? May we suggest a creamy casserole, fresh salad or maybe a juicy hamburger to sink your teeth into?
- Sweet and sticky keto chicken wings
- Salmon with olive-pistachio tapenade and tomatoes
- Keto coconut curry chicken
- Keto Buffalo drumsticks with chili aioli
- Low carb garlic chicken
- Keto chicken garam masala
- Oxtail Stifado
- Keto pulled pork Afelia
- Tomato soup with basil aioli
- Prosciutto-wrapped salmon skewers
- Chops marinated in red pesto
- Baked chicken legs
- Beetroot-cured salmon with dill oil
- Mexican shrimp ceviche (aguachile)
- Stifado (Greek meat and onion stew)
- Keto falafels
- Keto shrimp skewers with chimichurri
- Slow cooker Mexican Cochinita Pibil
- Tuna burgers
- Crispy fried tofu
- Seared tuna steaks
Sides
Crunchy fries, creamy mash and roasted veggies will not disappoint as sidekicks to your favorite protein.
- Roasted tomato salad
- Zucchini salad
- Green beans and avocado
- Roasted vegetables Tricolore
- Keto zucchini and walnut salad
- Low carb broccoli mash
- Rutabaga curls
- Spicy keto deviled eggs
- Coleslaw
- Cauliflower rice
- Crispy Brussels sprout salad with lemon
- Simple keto coleslaw
- Broccoli salad with fresh dill
- Egg salad
- Red coleslaw
- Marinated baked cauliflower
- Roasted fennel and snow pea salad
- Eggplant fries
Sauces
Here are the true sources of flavor! What meal wouldn’t be better with some chimichurri, salsa verde or a big dollop or mayonnaise?
- Satay sauce
- Mayonnaise
- Low carb ketchup
- Sugar-free BBQ sauce
- Chimichurri
- Wasabi mayonnaise
- Keto avocado hummus
- Eggplant dip
- Easy sugar-free BBQ sauce
- Romesco sauce
- Delicious vegan egg-free keto mayo
- Kale pesto
- Italian mayonnaise
- Avocado sauce
- Quick aioli
- Quick salsa
- Lebanese garlic cream (toum)
- Salsa verde
- Keto tartar sauce
- Jerk-flavored mayonnaise
- Cashew sauce
- Keto gremolata oil
- Tomato pesto
Snacks
If you want ideas for quick snacks, ready to grab and go, check out our low carb snacks guide. If you’re in the mood to make a dairy-free snack from scratch, you’ll find tasty recipes below.
- Spicy keto deviled eggs
- Low carb strawberry smoothie
- Low carb chicken fritters
- Kale chips
- Keto deviled eggs
- Low carb blueberry smoothie
- Spicy almond and seed mix
- Spicy keto roasted nuts
- Prosciutto-wrapped salmon skewers
- Low carb zucchini nacho chips
- Eggplant fries
- Low carb pumpkin spice crackers
- Keto breakfast cereal with almond milk
- Zucchini chips
- Crunchy spiced chickpeas
- Eggy spiders
Desserts
Certain occasions call for dessert. If you want to keep them dairy-free we suggest trying our chocolate mousse, low carb trifle or chocolate and peanut squares.
- Whipped dairy-free low carb (Dalgona) coffee
- Keto chocolate macadamia nut fat bombs
- Low carb chocolate and peanut squares
- Low carb banana waffles
- Instant low carb raspberry jam
- Low carb chocolate mousse
- Low carb vegan chocolate ganache tart
- Low carb chocolate pudding with raspberries and orange zest
- Low carb chocolate and hazelnut spread
- Low carb strawberry smoothie
- Salty chocolate treat
- Low carb blueberry smoothie
- Low carb coconut and chocolate pudding
- Low carb strawberry cream gummies
- Low carb coconut cream with berries
- Creamy dairy-free keto vanilla ice cream
- Low carb chia pudding
- Dairy-free keto egg custard tarts
- Dairy- and egg-free low carb chocolate ice cream
- Low carb chocolate avocado truffles
- Low carb trifle
- Low carb almond butter and raspberry cups
- Keto and dairy-free vanilla custard
- Vegan chocolate-dipped peanut butter cookies
- Low carb coconut pancakes
- Low carb chocolate seed and nut blocks
- Low carb popsicles with lime and berries
- Pecan chocolate thins
- Keto coconut ice cream
