The keto diet is one of the latest crazes to hit the health and wellbeing industry.
With its low-carb and high protein and fat intake, it becomes very popular for love their fish, meats, and several dairy products alongside them.
However, for those that are unfortunately lactose-intolerant, it can also feel like the keto diet is pretty inaccessible.
Well, we’re here to tell you that you too can still enjoy this new healthy way of living, outside of trying to replace every milk-based recipe with a dairy-free alternative.
By trying some of the following no-dairy and low-carb meals, you can start your keto diet today!
Starting this list with a keto take on a classic dish of many homes, casseroles are always a popular dish to make when trying to feed a family or even just a single person for more than one meal.
This particular casserole makes use of plenty of classic ingredients that you love in this side dish, such as caramelized onions and a deliciously creamy sauce.
Only here, there are also some fresh green beans for good measure!
Anyone who loves a hearty breakfast of bacon and eggs will be happy to know that their favorite breakfast meal is also on the menu when it comes to keto diets!
Eggs and bacon are rich sources of protein, making them ideal for reaching ketosis, while also still eating good food.
Eggs particularly are high in protein, and usually low in carbs, so you’re good to add plenty of these golden delights to your meal.
Add in a few cherry tomatoes for some much-needed green vitamins and minerals (well, red in this case), and you’ve got a great meal on your hands!
Look, we love green bean casseroles, so we had to include another great casserole recipe that uses them!
Many keto diet-tailored meals often seem to forget that many vegetables, while containing carbs, are also rich in other vital vitamins that are necessary for bodily functions, so having a keto diet that’s high in protein/fat AND vitamins is a win in our books!
Just as vital as having great keto main meals and side dishes is having good dips that help you stay on track to achieving ketosis.
Spinach and artichokes are vegetables that are already packed full of protein and vitamins, so making a dip out of them is a no-brainer, especially when it comes to a great-tasting dip that is pretty low in calories too!
Making a killer queso dip without using any cheese? Can it be done?
Well, as this recipe shows, the answer to that question is a resounding yes!
Using freshly blended cauliflower and cashews to help bulk up this dip is a very clever way of getting a super smooth texture, without all that pesky lactose ruining your diet!
BTLAs is a popular food item that already contains plenty of healthy nutrients, from vital vitamins and fluids, to a little fat and protein, for good measure.
Now, with the bread taken away, this handy appetizer or light lunch went from a low-carb meal to a next-to-no-carb meal!
Wrapping the ingredients in lettuce is a very fun way of keeping your snack secured, as well as making a nice change of pace (and flavor) from bread or wraps.
We’re back with another casserole dish to add to this list.
Don’t worry, it’s not another green bean recipe, as much as we do love them!
Chicken is a perfect lean meat to use in your keto diet, so expect to see plenty more of it later in the guide.
For now, it is being mixed broccoli and low-carb rice to create a stunning casserole dish that is both filling and tasty, while also benign great for keeping up your high protein goals!
Now for a dressing dip that is packing in a little extra heat to the mix!
Easy to whip up in less than 15 minutes, this is a great keto dish to have if you’re desperately looking for a dressing and don’t have much handy besides these ingredients.
Sometimes, bigger meals aren’t always better. A simple meal well-made can go toe-to-toe with the fanciest recipe lists out there, all while being made from a fraction of the ingredients.
Take this fried egg breakfast dish, for example. Packed to the brim with protein, and benign so easy to make, you’ll wonder why you haven’t already made this dish right now!
Pizza is a tough dish to crack if you’re trying to leave out dairy items from your diet. The same is doubly true if you’re also looking to cut down on carbs for ketosis at the same time!
Fortunately, this baked dish manages to capture many of the flavors that you love in a pizza dish, without
Mexican and Tex-Mex breakfast dishes have always been a staple of this type of cuisine, so being able to eat them while keeping up your keto diet is a great way to keep your palate fresh while keeping up the eating habits that you need for ketosis.
With plenty of avocado and chorizo added to this dish, you’re both getting a taste sensation, as well as staying healthy and full of vital nutrients!
Outside of the lean meats that everyone loves, seafood is also a popular ingredient to use in many keto diets.
The main trick is finding recipes that don’t just load them with a bunch of carbs on the side!
Fortunately, this is something that these recipes manage to avoid, with plenty of tomatoes, olive oil, and pistachio nuts to complement the salmon’s delicate flavor and texture.
Cauliflower is kind of a miracle food when t comes to keto diets.
Being relatively low in carbs, they are an excellent way to help bulk out a meal without adding too many undesirable ingredients to the mix, a feature that is used masterfully in this creamy casserole dish!
Meatloaf is another staple dish for family meals to have at the dinner table, so having a keto-friendly version of the meal helps fill out your diet meals without bedding to come up with completely different meals is great, both for building a healthy routine, as well as just for making familiar tasty dishes!
This is the perfect curry dish to add to your keto diet if you’re wanting to break away from the same old casserole and meatloaf dishes, however!
Teriyaki is a sauce that is growing increasingly popular across the world, thanks to its sweet and savory flavor and now, with this dish, you can add it to your keto chicken meals as well!
Squash is a vegetable that has a very similar texture to potato when cooked, only with fewer carbs, and a bright sweet flavor that makes it a great way to add a healthier spin to recipes, like this chicken and spaghetti casserole dish!
Who doesn’t love a tasty batch of sticky and sweet wings? They’re practically the king of go-to bar snacks and grill-outs.
This particular chicken wing recipe is also perfect for adding even more flavors to your keto diet.
Pasta sheets are so 20th century. If you want to enjoy your lasagna dishes while also avoiding the overload of carbs they also bring to the table, then zucchini and this recipe are what you need!
Again, teriyaki is just one of those ingredients that you can’t do without, once you start adding it to your meat dishes, especially with chicken!
We love a slice of good lean meat here, but chicken can soak up great flavors that help it stay a staple of so many people’s keto recipe shortlists!
Let’s take a step back from their dinner dishes and dips for a second, and look for a keto recipe that doesn’t just help wash down any food in a refreshing flavor, but also satisfies that sweet tooth that keto dishes can often struggle to scratch!
Coconut milk is the secret ingredient that will help you get that classic smooth smoothie texture, along with some fresh chopped strawberries, and just a hint of lemon extract and lime for good measure.
22. Zuppa Toscana
A soup that is packed with tasty meats and filling vegetables? And it’s good for keto meal plans? Incredible!
What more could you want from a soup dish?
Ranch dressings are one of those little extras to meals that everyone has their recipe for making their version.
This homemade recipe is perfect for the keto-lover that needs some extra flavor in their dishes!
A classic of any kitchen, garlic chicken is always a crowd-pleasing dish to have handy, whether you are on a keto diet or not!
Taco soups are a very popular way of enjoying taco fillings without worrying about spilling their content down your front.
I mean, this is still a soup, so spills are kind of still an issue… but you get our point!
Jambalaya is a staple of classic Creole dishes, with tons of hearty extra ingredients that you can add to help make this a filling meal.
A dish that is as popular with marathon runners and athletes as it is in family homes, this is a dish that everyone who is looking to maintain both good health and tasty food should have under their belt.
And, of course, it is great for keto diets as well!
If you’re looking for a keto recipe that will help halt your hankering for South Asian cuisine, then you’ve come to the right place with this recipe!
Make sure you add plenty of coconut cream and chicken to this dish if you want that classic curry flair with just the right amount of heat!
Again, cauliflower can’t help showing itself in our favorite dishes!
It’s especially great in this soup, absorbing plenty of great flavors and thickening your soups into almost a sauce.
Stuffed peppers have always been a favorite when it comes to healthy eating. A little bite-sized pepper full of smooth tasty goodness?
Sign us up, please!
And the same is just as true for this amazing keto dish too! Add to it a little extra dairy-free cheese, and you have the perfect student meal that can be whipped up in a flash!
And by flash, we mean about 10 to 15 minutes…
Finally, we have what might be our favorite way of resenting salmon as a delicious fishy skewer meal in the kitchen as well as at grill outs!
Frequently Asked Questions
While there are some exceptions, the general rule is no, milk is not good.
While most of the keto meals and recipes that we have covered in this list are for dairy-free alternatives, there is a good chance that even a normal keto diet that wasn’t trying to avoid some specific dairy items for health reasons.
Milk, and especially products such as condensed or evaporated milk, contain high amounts of lactose, which are often treated and broken down by the body in the same way that sugars and carbs are.
And if you’re trying to achieve ketosis from your keto diet, that’s only going to set you back.
For those who aren’t lactose intolerant reading, this doesn’t mean that all forms of dairy have to be excluded. Most cheeses are high in fat and protein instead of lactose, which is good for keto diets.
And, of course, there are the recipes that we’ve covered here too!
So, why might someone want to switch to a keto diet? What health benefits do they have?
Well, while studies on keto diets are still relatively rare, there are a few agreed-on benefits to a high protein/fat and low-carb diet:
Keto is great for weight loss, as your body is processing nutrient-rich foods with fat and protein, as opposed to a high-carb diet.
Can help improve your acne.
May help reduce the likelihood of developing certain cancers, and makes a good complementary diet for people on radio or chemotherapy for cancer treatment.
Can help protect brain functions later in life.
As we mentioned before, keto as a health and well-being diet is a relatively new trend, with very few hard studies done into the long-term effects of taking up this diet.
When it was first developed, keto diets were primarily used to help treat children who suffered from epileptic episodes, with noticeable positive effects.
Generally speaking, the effects of replacing carbs with protein and fats can leave people incredibly thirsty, as well as feeling more irritable and lethargic. This should generally stop once you have reached ketosis, but consult a health professional if it lasts beyond two or three weeks.
Outside of that, keto diets may run a higher risk of developing kidney stones, as well as potential issues for your heart and pancreas if you have preexisting conditions.
So, while it might seem like a tricky feat to pull off at first, making a keto diet work for someone with lactose intolerance is possible. All it takes is a little planning ahead and the right ingredients.
Now, which of these incredible dishes will you make for yourself first?