The keto diet is a low-carb, high-fat diet designed to transition your body’s main energy source from carbs to fats. People usually keep their carbs under 50g and protein moderate as well. If carbs are low, insulin (the fat-storing hormone) will be steady and ketones will be produced. This is known as ketosis.

Typical foods consumed are animal proteins healthy fats and minimally processed carbs. Yoghurt bowls and chia puddings are popular for the morning and smoothies as well. But what do these contain? Dairy. They all contain milk which is usually the basis of that food.

Continue reading as you’ll find out if dairy is necessary for the keto diet.

Why is dairy a “staple” on the keto diet?

Products like milk, yoghurt and cheese are whole, usually single-ingredient products so there are fewer additives added to them like sugars or sweeteners that could harm your progress. They generally have a good balance of protein, carbs and fats (milk and Greek yoghurt), so your protein, fats for ketosis and carbs for preventing keto flu will be up to check.

Dairy products tend to have the best combinations. For example, that’s why there’s something called a “yoghurt bowl” where you can have a “berry yoghurt bowl” which contains berries such as blueberries, strawberries and raspberries.

Most smoothies often contain milk which gives them a creamier texture, and also additional protein.

Keto Without Dairy

Although popular options may be removed from your diet, especially for breakfast, you’re not limited. Compared to if you were vegetarian or vegan, it’s like nothing was removed from your diet.

Here are the alternatives to popular foods without dairy.

Berry yoghurt bowl

Greek yoghurt is the base of this meal, so you could make a smoothie without milk and instead with water. You could consider using oat and almond milk instead and you’ll still maintain the creamy texture of a smoothie.

Smoothies

As already mentioned, you can use almond or oat milk instead to maintain the consistency of the smoothie or use water alone.

Despite this, there are plenty of dairy-free keto substitutes and meal ideas to keep you satisfied and on track.

Tea & coffee

You can drink them without milk, or use alternatives like oat or almond milk.

Foods to remember on keto

Regardless of whether you’re lactose intolerant or you just want to avoid dairy, here are foods you should remember on keto.

Fruit & Vegetables

Remember avocados, a popular food on the keto diet that contains good amounts of healthy fats for ketosis.

Leafy greens such as cabbage and broccoli, and cruciferous vegetables such as kale and cauliflower ensure your immune system is the strongest it can be as they provide you with the necessary nutrients.

If you fancy a mini dessert straight after your meal, a handful of berries are rich in flavour and nutrient-dense, and they won’t hurt your keto results.

Meat

Meat is the best source of protein, and a potent source of fat too. Sources like beef and chicken should be a staple in your diet.

Some may avoid pork, but pork is also a good source of fat so you should consider adding it too.

Fish

Fatty fish like salmon are high in healthy fats, especially omega-3 fatty acids, which will assist your ketosis process. They are also a good protein source.

Nuts & seeds

Nuts are one of the easiest ways to get more healthy fats. They’re fat-dense, containing 54g of fat per 100g. They fill you up and can be eaten at any time.

Seeds are a great source of fats and can be easily added to smoothies or even salads. They contain 30g of fat per 100g.

Oils

Almost every meal you prepare will require oil, so you must use the right oils. Although virtually all oils are rich in fats, not all of the fats in some oils are healthy. Use olive oil which contains monounsaturated fats, the better fat for you.

Example of a Meal Plan

Breakfast (08:00): Berry smoothie (water as the liquid)

Snack (11:30): 50g mixed nuts

Lunch (14:40): Baked salmon with asparagus

Dinner (19:00): Grilled chicken salad (topped with chia seeds and olive oil)

Conclusion

You can still have a simple and successful keto diet without dairy. And when you compare the sacrifices you make on a vegetarian diet with those of a dairy-free diet, there’s a significant difference.

However, don’t heavily rely on substitutes because they can contain hidden carbs. For example, some almond and nut milk contain additives that aren’t good for your gut, and also sweeteners that can spike your insulin and cause fat gain.

Even though a dairy-free keto diet may limit your breakfast options, it doesn’t limit the rest, and since you can make smoothies without milk, it will prevent boredom from the same meals. You can use a variety of fruit, like apricot and apple smoothies, and mix low-carb and low-gi fruit.

If you want to read more about keto topics, like breakfasts, smoothies and more, go through the keto archive: Keto Archive