10 Awesome Keto Dairy-Free Recipes
Wave goodbye to the dairy dilemma on your keto journey! Whether you're ditching dairy because of intolerance, inflammation, or other reasons, we've got 10 awesome dairy-free keto recipes to make your taste buds tingle. At the same time, you stay firmly on the keto track.
We know that dairy-free keto dinners can start to feel a little mundane. Not with these dairy-free keto diet recipes, though! Say hello to variety, nutrition, satisfaction, and mouth-watering flavors. Dive in and discover the secret to keto without dairy.
All About Keto
If you're embarking on the ketogenic diet or "keto" journey, you might already know that fats are your best ally, and carbs get the axe. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate way of eating that has taken the wellness world by storm.
Why all the buzz? It's not just another diet but rather a reconfiguration of your body's fuel sources. You aren't relying on glucose from carbs to keep you going. Instead, your body shifts to using ketones from fat storage. The results include a boost in energy levels and effective weight loss.
When you cut your carb intake (typically to below 50 grams of carbs per day), your body starts to break down fat for energy. This process is called being in ketosis. It helps you shed pounds and increases mental clarity and energy stability during the day. The reason keto is so popular is because it works.
Many folks on keto also report additional benefits, like improvements in blood sugar and even cholesterol levels in some cases. Keto is a great option because you get to enjoy foods that are typically off-limits on a diet (like bacon, coconut oil, ground beef, and avocado).
However, after a few weeks into your keto journey, you might discover that some of the initial excitement of eating meat and peanut butter begins to wane. You may crave a little more variety in your meals. Fortunately, we have a solution that will keep you on track (more on that coming up).
What happens if you also are trying to ditch dairy on keto? You’re getting even more restrictions and limited options! It might feel daunting, if not impossible, to stay on track. But we’ve found some absolutely amazing recipes where you won’t feel deprived one little bit.
Why Cut-Out Dairy?
There are a number of reasons why someone might need to go with a dairy-free lifestyle. Dairy is generally considered keto-friendly. It’s low in carbohydrates, and most people find it very satisfying. However, there are certain cases where milk and milk products have to go.
- Lactose Intolerance: Some studies estimate that about 2/3rds of the world has at least some issues with dairy digestion. Lactose intolerance means that the sugar in milk and dairy products can cause discomfort, bloating, and other symptoms. If this sounds like you, you may simply want to avoid dairy because you feel better.
- Dairy Sensitivity or Allergy: For some, dairy may pose a bigger concern than discomfort. People with a sensitivity or allergy to dairy products can experience skin rashes, digestive problems, and severe inflammatory reactions. In this case dairy-free options are a must.
- Inflammation Concerns: Other folks may find that dairy contributes to a feeling of inflammation in their body. These effects are often on an individual basis (and not universally accepted), but you might avoid dairy if you have some inflammatory conditions like arthritis or acne. If you notice that inflammation seems to lessen when you avoid dairy, by all means, cut it out!
- Calorie and Fat Control: Many dairy products are high in fat and calories. Generally, high fat isn't a problem on the keto diet, but some keto dieters opt out of dairy because they're trying to manage their caloric intake precisely.
- Ethical and Environmental Reasons: Some people prefer to go dairy-free for ethical reasons connected to animal welfare and environmental concerns associated with dairy farming. While it can be challenging to follow keto on a dairy-free vegan or vegetarian diet, it’s possible with careful planning.
- Experimentation: Some people might simply want to explore different recipes and flavors. Maybe you want to save a little money by taking cheese off the grocery list. Perhaps you just want to try some new recipes. Going dairy-free can broaden your horizons and introduce you to new recipes, even within the constraints of the keto diet.
In other words, you don't need dairy to succeed on keto! You can enjoy many keto recipes without any milk products at all.
The Secret to Avoiding Deprivation on Keto
Any time you start a new meal plan, you might feel a little deprived. After a while, opting for the same scrambled egg and sausage breakfast, stuffed avocado lunch, and grilled steak dinner gets a little…well, boring.
Never fear! At It's Skinny, we have the secret to enjoying all your delicious favorites again. We put pasta BACK on the menu!
That's right. It's Skinny Pasta is perfect for keto dieters with ZERO net carbs and only 9 calories per pack. What's more, It's Skinny is dairy-free, vegan, and kosher, suitable for all types of eating styles and preferences. It's also gluten-free, making it a good idea for allergy sufferers as well.
It's Skinny is the secret to making all your favorite recipes, your way. You can enjoy delicious spaghetti, a fantastic rice bowl, killer Thai drunken noodles, and many more fabulous dishes.
It’s Skinny is available in both organic and traditional styles. Choose from all our different shapes, including:
Can’t choose just one? You don’t have to! Try a variety pack to see which shape is your favorite. We have so many recipe ideas to help you make anything It’s Skinny style!
It's Skinny gets impressive stats from a unique ingredient called konjac root. This root vegetable is like a cross between a radish and a potato but with ultra-low calories and high fiber. That means it will fill you up without weighing you down.
Moreover, It's Skinny shirataki noodles couldn't be easier to cook with. They're a beginner's dream! All you need to do is tear open the pack, drain, rinse, and add It's Skinny at the end of cooking your other ingredients. It's Skinny takes on the other flavors of the dish and heats up in about three minutes flat.
You don't need to boil water, have a fancy spiral cutter, or deal with some of the other taste and texture issues that come up with pasta swaps (like soggy cauliflower rice). It's Skinny plays just like "traditional" pasta but with none of the guilt. It's the real thing.
In fact, it’s so low in stats that Intermittent Fasters can enjoy It’s Skinny without breaking their fast! Heat a little bowl of It's Skinny with olive oil (or butter) and salt, and you'll be full and satisfied ASAP. Imagine pasta even when you're fasting!
10 Dairy-Free Keto Recipes from It’s Skinny
If you need a few dairy-free keto meals in your recipe bank, we’ve got ‘em! These It’s Skinny recipes are all dairy-free and keto-friendly. Better still? They’re all delicious and so satisfying. You can have yummy pasta, noodles, and rice while staying on track! These easy recipes call for just a handful of ingredients and minimal effort—perfect for a weeknight!
1. Teriyaki Salmon with Green Beans and Rice
Enjoy a yummy bowl of healthy teriyaki salmon alongside crispy green beans and satisfying It's Skinny Rice. Salmon is full of healthy fats, like Omega-3s, making it a fish you should keep in your regular repertoire. This one-bowl meal is perfect for a weeknight, a pre-gym meal, or an elegant Sunday dinner.
2. Kimchi Fried Rice
Another tasty recipe is this riff on classic fried rice. Spicy, probiotic-rich kimchi is the perfect partner for fried rice. It packs a flavorful punch! If you’re looking for a keto dish that will make you forget all about dairy, don’t miss this fried rice with It’s Skinny.
3. Low-Carb Vegetable Pad Thai
Pad Thai is a global favorite with spicy, savory flavors. This low-carb veggie pad Thai is perfect if you’re craving spicy, flavorful noodles without the guilt (thanks to It’s Skinny). You can omit the fish sauce for a vegan/vegetarian version that will still keep your keto diet on track.
4. Low-Carb Sausage and Seafood Paella
How about a culinary trip to Spain? With this low-carb sausage and seafood paella, your tastebuds will go on a fantastic journey. Spicy sausage and savory seafood come together with bell pepper for a quick dinner that tastes like it took all Day. It's Skinny rice makes for an unbeatable restaurant-worthy dish.
5. Chicken Cacciatore
This dairy-free Italian chicken cacciatore is full of flavor. We use It's Skinny Fettuccine noodles for a pasta dish that you can really dig into. This recipe has tangy tomato sauce, spicy pepper flakes, and fresh basil. Savory chicken provides plenty of protein to help you feel pleasantly full and on track.
6. Low-Carb Poke Bowl
Poke is a delicious Hawaiian delicacy. Raw, sushi-grade fish makes this meal meaty yet still light. If you love poke bowls, but thought the rice made them a no-no, It's Skinny will make you happy. These beautiful bowls take very little time to make, and the payoff is a crave-worthy dinner that won't stop!
7. Healthy Chicken-Fried Rice
Want the taste of takeout without the extra carbs? You control the ingredients in this yummy, healthy chicken-fried rice. Add some bite with green onions. With It's Skinny Rice, you don't have to worry about messing up your carb count. This is better than restaurant fried rice!
8. Low-Carb Ginger Chicken Pasta
Delicious low-carb ginger chicken pasta is an Asian-inspired recipe with a bit of a kick! If you’re looking for spicy satisfaction, these succulent chicken thighs on a bed of It’s Skinny Angel Hair will hit all the right notes!
9. Low-Carb Pasta with Ham and Peas
This springtime dish is just right for any time of year. Peas and ham are the perfect pairing—salty, sweet, and absolutely delicious. Swap the butter for olive oil to keep this dish totally dairy-free! Lemon zest and basil make this one a bright winner!
10. Mexican Rice with Chicken
Kick your cravings for Mexican food with this yummy chicken and It’s Skinny Rice! This dish has cilantro and lime, giving it the perfect little zip to really satisfy. If you’re looking for a recipe that can rival your favorite fast-casual Mexican joint, look no further!
Stay on Track with It’s Skinny
Whether you make one of these great keto-friendly, dairy-free recipes above or explore our database to find and modify your favorite, you'll love It's Skinny. It makes keto dieting so much easier! There's no FOMO over your favorite pasta, noodle, and rice dishes. You can remake them all with zero-net carb noodles.
It's Skinny shirataki noodles are truly the secret to staying on track. It's Skinny is everyone's favorite "hack" for low carb and keto diet success! The best part is that there's no gluten, dairy, or other ingredients to worry about—just delicious, filling pasta and rice! It's a great alternative with plenty of ways to discover and rediscover your new favorite recipes!
