Kamil Perry
Dairy-free cheese can be keto-friendly, but it is important to pay close attention to the carb count. While dairy products like butter, cheese, and cream are extremely low in carbs and are great for the keto diet, they are not necessary. High-fat dairy products are allowed on the keto diet, but some people avoid cheese as there is a school of thought that it is not keto. Most cheeses have very few carbs, and aged cheeses like parmesan or aged cheddars are practically dairy-free as the lactose sugars have been eaten away. For those who are lactose intolerant or allergic to dairy, there are dairy-free keto cheese options available, such as dairy-free keto cheese sauces made from coconut cream or almond milk, which can be used on nachos, burgers, or keto macaroni and cheese.
Is Dairy-Free Cheese Keto?
| Characteristics | Values |
|---|---|
| Carbohydrates | 4g |
| Protein | 3g |
| Fat | 11g |
| Saturated Fat | 9g |
| Fiber | 1g |
| Sugar | 1g |
| Calories | 117kcal |
| Availability | Can be used on nachos, as a dip with pork rinds, or to make keto 'macaroni and cheese' |
| Taste | Tasty |
| Lactose | Lactose-intolerant people can have dairy on keto |
| Dairy-free milk options | Coconut cream or almond milk |
| Dairy-free cheese options | Feta, ricotta, aged cheeses like parmesan, cheddar, and manchego |
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What You'll Learn
Dairy-free keto cheese sauce
The key to a good keto cheese sauce is to use full-fat, high-fat dairy products, as lower-fat options usually contain sugar. For a dairy-free keto cheese sauce, you can substitute dairy cheeses with non-dairy options like goat, sheep, or nut-based cheeses. Nutritional yeast is another option that can be used as a cheese replacement and is good for flavor.
Ingredients:
- Butter
- Cream cheese
- Heavy cream
- Shredded non-dairy cheese (such as goat, sheep, or nut-based cheese)
- Salt and pepper, to taste
Instructions:
- Add butter to a small saucepan and melt over medium heat.
- Add cream cheese and whisk until combined and smooth.
- Pour in heavy cream and whisk until well incorporated.
- Add shredded non-dairy cheese and continue whisking until the cheese has melted and the sauce is smooth.
- Season with salt and pepper to taste.
- Serve immediately, or allow it to cool to room temperature.
This sauce can be stored in an airtight container in the refrigerator for up to 5 days. To reheat, gently warm on the stove or in the microwave, stirring occasionally and adding a bit of heavy cream if needed to adjust the consistency.
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High-fat dairy products
Dairy products are a great source of potassium and vitamins, and they help to improve bone health. However, not all dairy products are created equal when it comes to the keto diet. While the keto diet is a low-carbohydrate method of eating, it is important to be aware that not all dairy products are keto-friendly.
When it comes to cheese, it is important to choose high-fat varieties and avoid low-fat or skimmed milk cheeses. Cheddar cheese is a tasty and versatile option that can be added to eggs, burgers, and low-carb crackers. Other options include exotic varieties like Tomato Basil, Smoky Bacon, Hot Buffalo Wing, and Hot Habanero. It is important to check the ingredients, as some cheeses may contain sugar or other non-keto-friendly ingredients. For example, Stilton with apricots would not be considered keto-friendly due to the sugar content.
While high-fat dairy products are generally considered keto-friendly, it is worth noting that some people choose to avoid cheese altogether on the keto diet. There are varying schools of thought on the consumption of dairy on the keto diet, and some individuals may find that they do not tolerate it well. Additionally, those with heart disease, high cholesterol, or other associated risk factors should be cautious about their intake of saturated fats and follow the advice of their healthcare professionals.
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Lactose intolerance and keto
Dairy products are a great source of fats, which are an important component of the keto diet. However, not all dairy products are created equal, and some are loaded with carbs. Consuming dairy can also be difficult for some people to digest, leading to unwanted side effects like acne, bloating, sinus issues, and joint pain.
Lactose intolerance occurs when the body cannot digest lactose, a sugar found in milk and other dairy products. Symptoms of lactose intolerance include gas, bloating, cramping, diarrhoea, and nausea. If you suspect lactose intolerance, a simple test involves mixing 25 grams of lactose powder with water and drinking it to observe any digestive issues.
For those with lactose intolerance, a keto diet can be accommodating as it limits carb-rich foods, including dairy products containing lactose. There are also lactose-free dairy options that can be included in a keto diet, such as hard cheeses and butter, which have lower lactose content. Ghee, which is butter with the milk solids removed, is another keto-friendly option for those with dairy sensitivities.
Additionally, there are non-dairy alternatives that can be incorporated into a keto diet. Unsweetened coconut, almond, cashew, soy, rice, or oat milk are all keto-safe alternatives. However, coconut and almond milk-based yogurts and cheeses tend to be higher in carbs and lower in protein, catering more to a vegan diet. Goat and sheep cheese are also options for those with dairy issues, although they are not necessarily lactose-free.
It is important to note that some people on keto avoid cheese altogether, as there is a school of thought that it is not keto-compliant. Ultimately, the decision to include dairy in a keto diet while managing lactose intolerance depends on individual tolerance and preferences.
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Dairy-free milk options
- Almond milk: This is probably the most widely used milk alternative on keto. It is inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL). It is creamy and tasty and can be easily substituted into any of your favorite recipes.
- Coconut milk: This is another good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly.
- Macadamia milk: Macadamia milk has a smooth, slightly sweet taste and is a perfect addition to cereal, smoothies, or lattes. It has only 1 gram of carbs per cup and 5 grams of fat.
- Cashew milk: Unsweetened cashew milk is creamy and smooth, with a fraction of the carbs. It has just 1 gram net carb per cup. The unsweetened vanilla flavour is also delicious with no added sugar and contains just 1 gram net carb per cup.
- Walnut milk: Elmhurst has created an unsweetened milked walnuts beverage with just two ingredients: walnuts and water. It is completely free of additives, preservatives, and other nasties found in some dairy-free milk alternatives. It has a high-calorie content and offers 11 grams of health fats, 3 grams of protein, and just 1 gram net carb.
- Pea protein milk: Ripple Foods has created an unsweetened plant-based keto milk with zero sugar, 50% more calcium than regular milk, 8 grams of pure pea protein, and more than twice as much iron as almond milk, cashew milk, or coconut milk. All of this with less than 1 gram of net carbs.
It is important to note that only the unsweetened versions of these milk alternatives are appropriate for keto. Additionally, carb counts will vary significantly between different brands due to their varying ingredients and formulations, so it is essential to carefully read the nutrition facts on the labels to assess whether a milk alternative is truly keto-friendly.
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Dairy-free cheese options
There are a variety of dairy-free cheese options available, including hard cheeses, soft cheeses, and cheese spreads. Some popular brands offering dairy-free cheese alternatives include Violife, Follow Your Heart, Miokos, Daiya Foods, Whole Foods 365, So Delicious, and Trader Joe's. Violife, in particular, has been praised for its dairy-free mozzarella, which has a good flavor and melts well. Follow Your Heart also offers a highly-rated dairy-free feta cheese that tastes like its dairy counterpart.
For those looking for a more unique option, Miokos offers a pourable mozzarella made from cashew sauce. While it may not be for everyone in terms of flavor, it cooks well and has a smooth and creamy texture.
In addition to these options, some people with dairy issues may opt for goat or sheep cheese as an alternative. Nutritional yeast is also sometimes used as a cheese replacement and can be used to make cashew cheese.
It is worth noting that some dairy-free cheese alternatives may be more expensive or difficult to find than others. However, stores like Trader Joe's offer a varied selection of affordable vegan cheeses.
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Frequently asked questions
The keto diet is a low-carbohydrate method of eating that involves consuming little to no carbohydrates and instead focusing on foods high in fat and protein.
Yes, dairy can be eaten on a keto diet, but it is important to discriminate between good and bad dairy. Dairy products such as butter, cheese, and cream are extremely low in carbs and are therefore great for the keto diet. However, it is recommended to stick with higher-fat dairy products and avoid skimmed milk and low-fat versions, as they often contain added sugars and carbohydrates.
High-fat cheeses, such as cheddar, are a great option for a keto diet. Full-fat Greek yogurt, sour cream, and heavy cream are also keto-friendly and can be used in various recipes. For those avoiding cheese, there are some dairy-free keto cheese options available, such as Violife feta cheese and Tofutti ricotta cheese, which are lower in carbs.
