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Going dairy-free on keto might sound tricky at first, but it’s easier than you think. I’ve found plenty of ways to cook creamy, flavorful, and satisfying meals without using cheese, butter, or cream. Whether you’re sensitive to dairy or just trying to cut back, these recipes deliver all the taste without the dairy.
This list includes my favorite dairy-free keto meals—from quick dinners and hearty soups to satisfying snacks and sweet treats. They’re all low in carbs and made with simple, real-food ingredients that won’t leave you missing the dairy one bit.
1. Coconut Chicken Curry
I simmer chicken breast pieces in coconut milk with curry spices, garlic, and ginger. It’s warm, comforting, and full of flavor—no cream needed.
Author’s Note
Add spinach or zucchini for extra fiber and color.
Get the Coconut Chicken Curry recipe.
2. Dairy-Free Keto Meatballs
I mix ground beef with almond flour, eggs, and spices, then bake them and simmer in a tomato sauce without cheese. They’re juicy and freezer-friendly.
Author’s Note
Use unsweetened tomato sauce and check labels for added sugar.
Get the Dairy-Free Keto Meatballs recipe.
3. Avocado Chicken Salad
I mash ripe avocado with lemon juice, salt, and pepper, then mix with shredded chicken, celery, and red onion. It’s creamy and totally dairy-free.
Author’s Note
Use it in lettuce wraps or stuff it into an avocado half for a fun lunch idea.
Get the Avocado Chicken Salad recipe.
4. Egg Roll in a Bowl
One of my go-to meals! I sauté ground pork or turkey with cabbage, garlic, ginger, and coconut aminos. It’s quick, filling, and packed with flavor.
Author’s Note
Top with sesame seeds and sliced green onions for crunch and color.
Get the Egg Roll in a Bowl recipe.
5. Creamy Cauliflower Soup (Without Cream)
I simmer cauliflower with onion and garlic, then blend with bone broth and olive oil until smooth. It’s rich and velvety without any dairy.
Author’s Note
A splash of coconut milk makes it extra silky if you want a creamier finish.
Get the Creamy Cauliflower Soup (Without Cream) recipe.
6. Zucchini Noodles with Pesto and Shrimp
I toss zucchini noodles with dairy-free pesto and sautéed shrimp for a light and refreshing dinner that’s big on flavor and low in carbs.
Author’s Note
Make your own pesto with basil, olive oil, garlic, lemon juice, and sunflower seeds or walnuts instead of parmesan.
Get the Zucchini Noodles with Pesto and Shrimp recipe.
7. Cauliflower Fried Rice
I pulse cauliflower into rice-sized bits, then stir-fry it with coconut oil, garlic, veggies, and eggs. Fast, filling, and great for batch cooking.
Author’s Note
Don’t overcrowd the pan—cook in batches for better texture.
Get the Cauliflower Fried Rice recipe.
8. Thai Coconut Soup (Tom Kha Gai Inspired)
I simmer chicken, mushrooms, and lemongrass in coconut milk with lime juice, ginger, and fish sauce. It’s creamy, savory, and naturally dairy-free.
Author’s Note
Add chili paste or fresh chiles if you like a bit of heat.
Get the Thai Coconut Soup (Tom Kha Gai Inspired) recipe.
9. Baked Lemon Herb Salmon
I brush salmon fillets with olive oil, lemon juice, and herbs, then bake until tender and flaky. It’s easy, fast, and always hits the spot.
Author’s Note
Line your baking pan with parchment paper for easy cleanup and zero sticking.
Get the Baked Lemon Herb Salmon recipe.
10. Avocado Tuna Salad
Mashed avocado, canned tuna, red onion, and a little mustard come together for a creamy, protein-packed lunch without any mayo or dairy.
Author’s Note
Add chopped pickles or cucumbers for crunch.
Get the Avocado Tuna Salad recipe.
11. Spaghetti Squash with Marinara and Turkey Meat Sauce
I roast spaghetti squash and top it with a chunky tomato sauce made from ground turkey and Italian herbs. It’s filling and very meal-prep friendly.
Author’s Note
Let the squash rest face-down after roasting to release extra moisture.
Get the Spaghetti Squash with Marinara and Turkey Meat Sauce recipe.
12. Chicken Lettuce Wraps
I sauté ground chicken with garlic, ginger, coconut aminos, and green onions, then serve in butter lettuce cups for a handheld meal that’s both fresh and satisfying.
Author’s Note
Add a squeeze of lime and chopped peanuts or cashews (in moderation) for extra flavor.
Get the Chicken Lettuce Wraps recipe.
13. Keto Green Smoothie with Avocado
I blend avocado, spinach, coconut milk, chia seeds, and a bit of stevia for a creamy, dairy-free smoothie that keeps me full for hours.
Author’s Note
Add a scoop of your favorite dairy-free protein powder to turn it into a meal.
Get the Keto Green Smoothie with Avocado recipe.
14. Almond Butter Fat Bombs
I mix almond butter, coconut oil, cacao powder, and a touch of sweetener, then chill in molds for a quick snack that satisfies without dairy.
Author’s Note
Store them in the freezer—they melt fast at room temp.
Get the Almond Butter Fat Bombs recipe.
15. Keto Chicken Stir-Fry
I toss sliced chicken with broccoli, peppers, garlic, and coconut aminos in a hot skillet. It’s fast, flavorful, and needs no dairy to feel complete.
Author’s Note
Use avocado oil for high-heat cooking and great flavor.
