She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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If you’re following a keto diet but trying to avoid dairy, you might miss out on creamy sauces, rich desserts, and cheesy goodness. The good news? You can enjoy a keto lifestyle without relying on dairy—and still create delicious, satisfying meals.
Whether you’re lactose-intolerant, sensitive to dairy proteins, developed keto bloat (which can be related to too much dairy), or simply looking to switch things up, these five dairy-free alternatives will keep your keto meals flavorful and nutrient-packed.
1. Coconut Milk and Coconut Yogurt
Coconut milk and cream are some of the most versatile dairy substitutes. Whether you’re whipping up soups, sauces, desserts, or even coffee creamer, these coconut-based products bring a rich, creamy texture that rivals heavy cream. They are naturally high in fats and low in carbs – just check the label for added sugars.
You can use coconut cream as a substitute for heavy cream in recipes like curries, keto ice cream, or fat bombs. Stir coconut milk into your coffee for a latte-style experience or swap Greek yogurt for Coconut yogurt at breakfast or dessert.
2. Almond Milk
Even full-fat milk is too high in the sugar lactose to be used regularly on a keto diet – and, most other alt milks are also too high in various sugars, but unsweetened, unflavoured varieties of almond milk have around 1-2g of net carbs per cup which can work in most keto plans.
Simply use it as you would normal milk. Of all the alternatives it’s also the easiest to find as it’s stocked i many large supermarkets.
Admittedly, I say it works on most keto plans, as it wouldn’t work for the keto plan in the book I wrote with high-fat pioneer Zana Morris, as she only includes foods that have most of their calories from fat, not just those that are low in carbs – so, just double check your plans ‘rules’.
3. Pea Milk
It’s possibly not something you always have in your larder, but keep an eye out for it. Made from yellow split peas, rather than the bright green veggie kind, pea protein can be used as a powder but also made into a high-protein, low-carb alt milk.
As well as potentially zero carbs (if you buy an unsweetened brand like Ripple), pea protein also came out more filling than whey protein in trials – not that hunger is normally a problem on keto.
4. Nutritional Yeast
If you’re missing the cheesy flavor of dairy, nutritional yeast (also known as nooch) is here to save the day. This inactive yeast is loaded with B vitamins and has a nutty, cheesy taste that works wonders in keto recipes.
A spoonful has zero carbs and zero fat – its main macro is protein.
Sprinkle it on top of veggies to add a cheesy twist, mix it into scrambled eggs to give them an umami boost, you can even make it into a sauce with almond flour and top fish, chicken or veggies with it.
5. Flax/Hemp Milk
Another more unusual alt milk, flax milk has a creamy nutty flavour that makes it great in savoury dishes, but also works well in tea and dishes like chia pudding.
A 240ml cup has just 1g of carbohydrates alongside 2g of protein and 3g of fat.
Making Keto Work Without Dairy
Cutting out dairy on a keto diet doesn’t mean sacrificing flavor or variety. With these dairy-free alternatives, you can still enjoy creamy, cheesy, and satisfying meals while keeping your carb count in check.
Experiment with these options to find what works best for your taste buds and lifestyle. Whether it’s coconut milk in your coffee or almond milk in your chia pudding, there’s a dairy-free solution for every keto craving.