Keto Without Dairy or Eggs: A Practical Guide

Why Choose Keto Without Dairy or Eggs?

Following a ketogenic (very low carb, high fat) style of eating can help with blood sugar control, fat loss, and sustained energy — things I know matter to me as someone managing diabetes while living in the Dominican Republic. Our ministry life means we often cook large batches, stretch meals with rice or pasta (which we’ll minimise here) and deal with local ingredient challenges. My wife Sarah and our two younger children help in the kitchen when I’m prepping something, especially when we’re cooking in the heat, dealing with humidity, or coping with the intermittent power outages.

Often keto recipes lean heavily on dairy (butter, cheese, cream) and eggs (scrambled, omelets, baking). But for many reasons (allergy, intolerance, personal preference, budget, availability) you might want or need to skip dairy and eggs. The good news: It’s entirely possible — and I’ll walk you through what to eat, what to avoid, how to make substitutes, sample meals, and tips based on our realistic kitchen in the tropics.

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Building Your Foundation – What to Focus On

When you remove dairy and eggs, you need to pay special attention to macronutrients and nutrient sufficiency (especially fat, protein, calcium, vitamin D, choline) — and to your budget‑friendly and local‑friendly approach where ingredients aren’t always perfect.

Proteins & Fats

• Choose meats and seafood: chicken, pork, beef, and for me in DR, the fresh fish if the family will eat it (our kids don’t love seafood, so often we stick to chicken/pork/beef).
• Include fatty cuts if possible.
• Use healthy fats: olive oil, avocado oil, coconut oil, MCT oil, lard or tallow when budget‑friendly. Since we live in a place where humidity can cause spoilage, store oils carefully.
• Nuts and seeds also contribute fat and some protein (macadamias, almonds, pecans, chia, flax).
• Since we’re avoiding eggs and dairy, we’ll lean less on the “quick eggs+cheese” type meals and more on whole‑food meals.

Vegetables & Carbs

• Non‑starchy veggies are your best friends: zucchini (we can get locally), broccoli, cauliflower (if available/frozen), leafy greens from the local market (imperfect looking but great taste), peppers (we love spicy when we can find jalapeños), squash varieties (we use auyama for soup), etc.
• Avocados and olives are high‑fat, low‑carb.
• Berries in moderation (if available).
• Avoid starchy tubers, sweet potatoes, large amounts of rice (we eat rice habitually, but on keto we’ll drastically reduce or use cauliflower rice as a substitute when needed) and sugary/sweetened foods.

Dairy & Egg Alternatives

Even though we’re eliminating both dairy and eggs, we need substitutes:

• Use unsweetened plant milks (almond milk, coconut milk) for drinks, smoothies, puddings. 
• Use coconut cream / full‑fat coconut milk for creamy sauces, soups, desserts. (Note: racing humidity means canned goods can spoil quickly; stock smartly.)
• For eggs in baking or special recipes: use flax/chia “eggs”, nut‑butters, tapioca/arrowroot (in limited amounts), or skip baked goods altogether when electricity or baking directly is tricky (our propane oven sometimes acts up when power fluctuates). 
• For calcium and vitamin D, when no dairy: include sardines with bones, sardines, leafy greens, mushrooms, liver occasionally. 
• Read labels: many processed keto foods sneak in dairy or egg proteins. 

Carbs & Ketosis Monitoring

Since you’re diabetic, you’ll want to keep a tighter window: many keto plans aim for <20–30 g net carbs/day. This is still possible without dairy/eggs. A 3‑day dairy‑free keto plan showed meals under ~20 g net carbs. 

Also monitor your blood sugar and how you feel — fatigue, keto “flu” symptoms (especially with hot/humid climate) can happen.

Budget & Local Living Tips

• In the DR, fresh produce is good quality but not always perfect shape — embrace “ugly” produce because it tastes great (we often do).
• Use bulk poultry/pork purchases and freeze.
• Use seasonally local vegetables.
• Make one big cook for the week (especially helpful when power goes out). Our crock pot/simmer pot meals stretch well — even though we use propane rather than electric slow‑cooker.
• For carbs: you might still serve a small portion of rice/beans for the rest of the family, while you portion your plate differently (more meat+veg, less rice) so you’re still part of mealtime and community.

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What to Avoid – Hidden Sources & Tricky Ingredients

When you eliminate dairy and eggs, there are more hidden places you must check — especially since we live in a place where labels may be less clear and imported foods may sneak in allergens.

Dairy & Egg Hidden Sources

• Avoid: butter, cheese, cream, sour cream, yogurt, milk (whole, half‑and‑half), whey, casein, lactose in processed foods. 
• Also avoid: eggs (whole eggs, egg whites, yolks) in baking, sauces, and hidden in many prepared foods.
• Dressings, sauces, deli meats: may contain milk derivatives or egg as emulsifier. 
• Baked goods: Many keto breads use eggs as binder; you’ll need to adapt or avoid. 

Carb Pitfalls

• Low‑fat dairy and egg substitutes often contain carbs.
• Some plant milks have sweeteners or added starch — always check for sugar and carbs.
• “Keto” labelled foods imported to DR may still have hidden sugars or flours.

Real‑world Tip (ours):

When grocery shopping locally, always inspect ingredients. Some imported salad dressings or sauces may have “milk solids” or “egg protein” even when the label seems innocent. I keep a little notepad in my kitchen – “No butter, no cheese, no eggs” – so Sarah and I double‑check together when cooking for groups in our ministry.

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Meal Planning & Sample Meals (No Dairy, No Eggs)

Here are practical meals (adapted to our DR reality) that skip dairy and eggs, and accommodate your diabetes, budget, local produce, family‑friendly, and stretchable for ministry meals.

Sample Day

Breakfast:

• Avocado + sautéed pork bacon bits + sliced jalapeño + handful of spinach dressed with olive oil and lime. (No eggs or cheese.)
• Black coffee or coffee with unsweetened almond milk (if available).

Personal note: On days when the electricity goes out, I make a stovetop bacon‑spinach sauté and sip coffee while the kids help peel the avocados.

Lunch:

• Grilled chicken thighs (marinated with garlic, oregano, lime) + zucchini ribbons (spiralised) sautéed in coconut oil + fresh tomato‑cilantro salad.
• Small side of cauliflower rice (instead of regular rice) so I keep carbs low, while the rest of family may have regular rice (I just take less).

I often prepare 2 dinner portions and use one for lunch the next day — saves time and works around our ministry schedule.

Dinner:

• Slow‑cooked pork shoulder (on propane low‑heat) in a chili‑lime sauce + sautéed bell peppers + steamed broccoli.
• Optional: Large leafy‑green salad with avocado, olive oil, pumpkin seeds.

I make large batches to serve ministries (many will eat rice) but I portion differently: more meat/veg for me, skip or reduce the starchy side.

Other Meal Ideas

• Beef stir‑fry with broccoli and mushrooms, coconut aminos (instead of sugary sauce).
• Shrimp (or local fish) with lime, chili, zucchini “noodles”. (Even though family doesn’t love seafood, I do once a week.)
• Cabbage and bacon soup: local cabbage, bacon, garlic, chicken broth (check for no dairy) + herbs.
• “Fat bombs” or snacks: nut‑butter (almond, macadamia) blended with coconut oil, a few dark cocoa nibs, frozen into small bite‑size pieces. Great when the kids are in the kitchen helping and I need quick fuel.
• Porridge‑style breakfast: a “keto porridge” made from ground flax + chia + unsweetened coconut milk + cinnamon + berries. Useful when eggs are out or I’m tired.

Baking or “special” meals (without dairy/eggs)

Sometimes I like to bake for the family (like my Grammie Shirley’s ginger snaps or squaw‑corn inspired treats). With no eggs/dairy:

• Use flaxseed (1 Tbsp ground flax + 3 Tbsp water) or chia seed gel as egg substitute. 
• Use coconut flour or almond flour and unsweetened coconut milk or nut milk.
• Use coconut oil or avocado oil instead of butter.

Have to keep baking minimal because of our propane oven (heat and humidity challenge). For special occasions (ministry potluck) I’ll do a small batch of dairy/egg‑free cookie.

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Troubleshooting & Special Considerations

Given your diabetes, family, kitchen setup, and tropical living, there are things to watch for.

Blood sugar & ketosis balance

Since you’re diabetic, staying in ketosis helps but you also must avoid hypoglycaemia and ensure consistent protein/fat. Skipping eggs/dairy doesn’t change that — just means you’ll lean on other protein sources.

Because dairy often hides fat + calories, you’ll need to ensure you’re still eating enough fat to keep you satiated and maintain ketosis. Without butter/cream/cheese, you’ll rely more on oils, avocados, nuts/seeds. 

Keto “Flu”, hydration & electrolytes

In a hot, humid climate (like ours in the DR), when you go low‑carb your body loses more water and electrolytes. Without the usual dairy or eggs (which some people use for “quick meals”), you must plan hydration. Drink plenty of water, add salt, maybe bouillon if needed.

If I’m cooking large batches for ministry and skipping a meal because of schedule, I compensate by sipping bone broth or broth with lime.

Micronutrients

Without dairy (calcium, vitamin D) or eggs (choline, some B vitamins), you’ll want to intentionally include:

• Leafy greens, sardines (with bones), mushrooms, liver (if you include organ meat).
• Sun exposure for vitamin D or consider a supplement (check with your doctor).
• If you’re skipping eggs entirely (a big loss of choline), you might need additional choline‑rich foods (fish, liver, soy/tempeh if you include).
• I remind myself: my Grammie Shirley always emphasised “eat the greens and organ meats occasionally” and I still cook liver once a month for us (the kids don’t love it, but I chop it finely into a pork‑onion sauté so they’re none the wiser).

Social & Family Meals

Since you cook for family + ministry, you’ll often cook one big meal and others eat the same dish (with rice etc). For your plate: load up meat/veg, skip/limit the carb portion. For kids: you might serve rice as usual. Since you skip eggs/dairy, avoid the “cheese topping” or “quiche style dish” for your portion.

When you’re out or around others, ask about hidden dairy/egg (e.g., mayo salad may include egg). You might carry a little snack box (nuts + seeds) just in case.

Ingredient Availability & Budget

• Local produce: Use zucchini, auyama, locally grown greens.
• Bulk meat: buy leg/tight‑cuts, freeze portions.
• Oils: choose coconut oil and olive oil – these store well, though heat/humidity may shorten shelf life; I keep bottles sealed and away from sun.
• Check imported items carefully (some nut milks or plant‑based milks contain sugar/carbs).
• Make things from scratch rather than rely on “keto convenience” foods (often expensive/imported).

In our house, when the power goes off (which happens often), we still have a backup of canned coconut milk and frozen veggies, so we can pull together a chicken‑coconut‑veg curry even if internet/grocery runs are delayed.

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Tips & Tricks from My Kitchen

Here are some specific tips based on my real‑life kitchen with Sarah, the kids, propane stove, humid climate, and ministry cooking.

1. Batch‑cook when electricity is stable – Use the propane stove to simmer or slow‑cook a large chicken or pork roast. Portion out your low‑carb dish and the rest goes in freezer for lunches.
2. Use local produce boldly – The local zucchini may be a little large and imperfect, but slice into ribbons, sauté with garlic and chili and it makes a great base in place of pasta.
3. Spicy flavours help – We love jalapeños or local hot pepper; adding heat helps satisfaction. If you find jalapeños here, great; if not, use chilli powder, a local hot pepper, or red pepper flakes.
4. Crock‑pot style vs. direct stove – Even though we don’t have an electric slow cooker, we mimic it by using a heavy pot on low flame, lid on, and we let it roam during the day (when power may flicker) and come back to a tender meat.
5. Kid‑friendly and flexible – While I’m doing keto, the kids might want rice/beans. So I serve them a small portion of rice + beans, and plate mine differently (more meat+veg). That way I’m modelling the meal, but still part of family dining.
6. Snack smart – When power is out or time is tight (ministry calls), I keep jarred coconut butter + almonds on the shelf; mix a spoonful + a few dark cocoa nibs and that’s my quick nosh.
7. Use coconut milk/cream – For sauces or soups: coconut milk is a great substitute when you’d normally use cream or cheese sauce. E.g., coconut curry chicken (inspired by our local produce) works well.
8. Mind the carbs in local dishes – For example, if you go out and they serve yucca or plantains or rice, you’ll want to skip or have very small portion. Planning ahead helps.
9. Keep it simple for groups – When cooking for ministry groups, I might make a “big pot of meat + vegetable + herbs” and then portion my plate (no rice or beans) and let others take a small portion of rice or pasta. That way I’m included and cooking is efficient.
10. Monitor mood, energy, sugar – Since I’m diabetic, skipping the usual dairy/egg staples and changing patterns means I watch my fasting glucose a bit more for the first few weeks. Also watch for signs of fatigue or hunger and increase fat intake if needed.

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FAQs & Final Thoughts

Can you still get enough fat without dairy?

Absolutely — you’ll just lean on non‑dairy fats like coconut oil, avocado oil, olive oil, nuts/seeds, fatty cuts of meat, avocados. Many sources confirm a dairy‑free keto diet works. 

Are eggs (and egg substitutes) necessary on keto?

No — although eggs are convenient, you can absolutely do keto without eggs. Use alternatives (mentioned above) and plan your meals so you’re getting protein/fat from other sources. 

What about calcium, vitamin D, choline, other nutrients?

You’ll need to be more intentional.

• Use fatty fish, sardines, leafy greens for calcium.
• Get sun for vitamin D (or supplement).
• Include choline‑rich foods (fish, chicken liver).
• Because you cook large‑batch meals, you might include organ meats occasionally.
• Regularly rotate veggies to get micronutrients.

Is this sustainable for a family lifestyle and fixed budget?

Yes — if you adapt to local produce, bulk meat purchases, cook once/many portions, and engage the family. I speak from our home: the kids help peel veggies, stir the pot; Sarah and I laugh when the electricity goes out and we finish the meal by candlelight, but we still eat well. You can make this work even where ingredients aren’t perfect and power is intermittent.

My biggest tip: keep it

realistic

In my mission‑life kitchen in the DR, some weeks the produce market is slim, power cuts happen, the kids are hungry and want a regular rice dinner. So I plan around that: I’ll make the dish I want (keto/no dairy/no eggs) and serve a small helping of rice or beans to the kids.

Grammie Shirley always emphasised ‘eat the greens and organ meats occasionally,’ so liver makes its way into our meals about once a month. The kids don’t love it, but it gets finely chopped into a pork‑onion sauté — and they’re none the wiser.

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Conclusion

Going keto without dairy or eggs is absolutely doable — even in a tropical mission‑home with budget constraints, power issues, a family who helps in the kitchen, and a diabetic blood‑sugar‑control priority. By focusing on meats/fish, non‑starchy veggies, non‑dairy fats, and by replacing eggs/dairy smartly, you can build a satisfying, sustainable lifestyle that supports your health goals and fits your real‑life kitchen.

If you’re ready to dive deeper, I can put together 10‑meal recipes in dairy/egg‑free keto style (with local DR ingredients), or a one‑week meal plan and shopping list tailored for your kitchen and budget. Would you like that?

If this post helped you, consider subscribing for future updates — including real-life recipe adaptations like a dairy- and egg-free version of Grammie Shirley’s famous ginger snaps. Feel free to share this with someone navigating a restricted diet, and drop a comment below with your biggest challenge: Is it substitutions, sourcing local ingredients, cooking for family, or something else?