Low carb, keto and dairy free

A common misunderstanding regarding low carb and keto is that you eat nothing but meat, eggs and dairy. This may be one way of doing it, and it works fine for some people, but it’s certainly not the only way you can enjoy a low-carb lifestyle.

Excluding dairy from your diet can be an effective way to speed up your weight loss and help reversing type 2 diabetes. Dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than other types of protein. This is why milk is great for a growing baby, but not that great for an adult who wants to lose weight.

Many people who limit dairy will still enjoy real butter, as butter, even though it’s made from milk, contains only trace amounts of milk protein and sugar. That’s why we use butter in our dairy-free recipes. In recipes where the butter can’t be substituted for another source of fat, we are not labeling them as dairy-free.

In recipes where you want to exclude butter we recommend substituting it for ghee (homemade versions may still have traces of milk protein in them so if you’re allergic we don’t recommend that), coconut oil or olive oil. If it’s a recipe where butter is used for frying, we recommend replacing with ghee or coconut oil. When it’s added to the finished dish as a sauce or flavor enhancer, we recommend replacing it with ghee or olive oil.

Whether you’re in the mood for breakfast, lunch, dinner or a snack we’ve got you covered. Let the recipes below inspire you and prove that low carb and dairy free doesn’t have to be hard. Instead, let’s make it amazingly delicious.