The Palto strongly recommends eliminating dairy from your diet. Based on the research and our experience we have seen shocking results from those who do choose to do so. We love vanilla bean ice cream just as much as the next person, however benefits of not eating dairy outweighs the alternative. This meal plan explores many recipes that eliminate dairy and will help you stay below 20 grams of carbs per day which is great for Keto.

A lot of people who limit dairy will still enjoy real butter, since butter even though it's made from milk contains only trace amounts of milk protein and sugar. That's why you may find butter in our dairy-free recipes but feel free to use coconut or olive oil instead. 

 

 

Ginger smoothie

The Palto ginger smoothie dairy free.jpg

1 serving

Ingredients

  • 1/6 cup coconut milk or coconut cream

  • 5 tbsp water

  • 1 tbsp lime juice

  • ½ oz. frozen spinach

  • 1 tsp fresh ginger, grated

5m | Easy - Breakfast Monday | P, K

Smoothies are always good in the morning. This one’s dairy free and made with coconut milk. Mix up a big batch for the whole family. Simple. Delicious. Low carb. Need we say more?

 

Instructions

Instructions are for 2 servings. Please modify as needed.

  1. Mix all ingredients together. Start with 1 tablespoon lime and increase the amount to taste.

  2. Sprinkle with some grated ginger and serve. So tasty!!


Southwestern Shredded Chicken with Cauliflower rice Dish

The Palto_chicken_cauliflower_rice_dairy_free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

Garden chicken

  • 1¼ tbsp coconut oil or avocado oil

  • 2/5 large yellow onion, diced

  • 1½ celery stalks, diced

  • ¾ bay leaf

  • 2/5 tsp fine salt, more to taste

  • 2/3 tsp fresh thyme sprigs or fresh oregano

  • 6 1/3 oz. boneless chicken thighs, skinless

  • 1/5 cup pumpkin puree

  • 2/5 cup chicken broth

  • 2½ oz. pitted green olives

  • 2/5 lemon (optional)

Cauliflower rice

  • ¾ lb cauliflower

  • 1⁄5 tsp salt

  • 1½ oz. butter or coconut oil

55m | Medium - Monday Dinner/Tuesday Lunch

This Southwestern saucy chicken dish is perfect over cauliflower rice. Usually made with sweet potatoes, peas and carrots (for paleo), for Keto we traded these classic ingredients for less starchy low-carb counterparts while maintaining the authentic flavor.

 

Instructions

Instructions are for 1 servings. Please modify as needed.

Shredded Chicken

  1. Heat your pressure cooker on sauté mode.

  2. Add in the oil, onion, celery and bay leaves. Sauté for 8 minutes, or until tender.

  3. Add in the salt, herbs and chicken thighs. Cook for another 8 minutes, turning the chicken over occasionally to brown the thighs.

  4. Add in the pumpkin puree, broth, and drained olives. Mix well.

  5. Cancel the sauté function of your pressure cooker. Close the lid and set to pressure cook on high for 25 minutes.

  6. Once the pressure has released, open the lid, use two forks or tongs to shred the chicken.

  7. If you want to reduce the liquid, you can set it to sauté mode again and simmer for 5-10 minutes, stirring occasionally.

  8. Squeeze the lemon into it, stir and serve hot!

Cauliflower rice

  1. Using a grater or grater attachment on a food processor, shred the entire cauliflower head.

  2. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit. Add salt while frying.

  3. You can also cook the grated cauliflower in the microwave. Put it in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.


Keto coconut porridge

The palto Keto Coconut porridge dair free.jpg

1 serving

Ingredients

  • 1 oz. butter or coconut oil

  • 1 egg

  • 1 tbsp coconut flour

  • 1 pinch ground psyllium husk powder

  • 4 tbsp coconut cream

  • 1 pinch salt

10m | Easy - Tuesday Breakfast | P, K

Feel like hot cereal this morning? For satisfying, warm-in-the-belly comfort food, check out this Keto delight. Pure happiness in a bowl!

 

Instructions

  1. Add all ingredients to a non-stick saucepan. Mix well and place over low heat. Stir constantly until you achieve your desired texture.

  2. Serve with coconut milk or cream. Top your porridge with a few fresh or frozen berries and enjoy!


Keto Burger - No Bun

the Palto keto burger dairy free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

  • ¾ lb ground beef

  • 2 tbsp butter for frying

  • 5 1/3 oz. green cabbage

  • ½ cup mayonnaise

  • 8 radishes

  • 1 dill pickle

  • 2 tbsp Dijon mustard

  • 2 tbsp olive oil

  • salt and pepper

15m | Beginner - Tuesday Dinner/Wednesday Lunch | K, P

Real food on a plate. A burger. Cabbage, pickles, radishes, mayo and mustard. (for Paleo feel free to add tomatoes) These dinners doesn't have to be complicated, just tasty.

 

Instructions

  1. Form the burger patties from plain ground beef; wet hands can help make this easier. Season with salt and pepper.

  2. Fry burgers in butter over medium to high heat until they have a nice browned surface on both sides. 

  3. Lower the heat to medium and fry a little bit more until the burgers are cooked the way you prefer – rare, medium or well done.

  4. Shred the cabbage using a sharp knife or mandolin.

  5. Serve the burger with shredded cabbage, mayonnaise, radishes, pickles and mustard. Drizzle olive oil over the cabbage before serving.


Quick and Simply Egg Cups

The Palto quick_and_easy_egg_cups dairy free.jpeg

1 serving

Ingredients

  • 1 oz. capicola or bacon, in slices

  • ¼ cup cheddar cheese, shredded (optional)

  • 2 large eggs

  • salt and pepper

  • thinly sliced fresh basil, for garnish (optional)

15m | Easy - Breakfast Wednesday

Weekday mornings can be pretty hectic, so here's a delicious and healthy lifehack to save the day. Prepare these keto egg cups on Sunday night to have them ready for the busy week ahead. This will be your secret weapon for a foolproof breakfast!

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C). Spray 6 wells of a standard-size muffin pan with nonstick cooking spray.

  2. Place a slice of capicola in each of the 6 greased wells, forming a bowl shape. If using cheese, sprinkle 2 tablespoons into each of the cups formed by the capicola.

  3. Crack an egg into each cup and season with salt and pepper.

  4. Bake for 12 to 14 minutes, until the egg whites are set. Serve hot, garnished with basil, if desired.


Keto Chicken Provencale

The Palto Keto Chicken Preovencale dairy free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

  • 1 lb chicken drumsticks or chicken thighs

  • 4 oz. tomatoes

  • ¼ cup black olives, pitted

  • 2 tbsp olive oil

  • 2½ garlic cloves, sliced

  • ½ tbsp dried oregano

  • salt and pepper

For serving

  • 3½ oz. lettuce

  • ½ cup mayonnaise

  • 1/8 lemon, the zest

  • ½ tsp paprika powder

  • salt and pepper

45m | Easy - Wednesday Dinner/Thursday Lunch | P, K

Minimal work—maximum pay-off. This crispy roast chicken smells amazing while in the oven and never disappoints once served up on your plates. Perfect as the main course at your next dinner party. Or perfect for a simple Monday night at home with the kids. You decide.

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C). Place the chicken skin side up in an oven-proof baking dish. Add garlic, olives and tomatoes on top of and around the meat.

  2. Drizzle with a generous amount of olive oil. Sprinkle with oregano and season with salt and pepper.

  3. Place in the oven and roast until the chicken is fully cooked through. It should take about 45-60 minutes, depending on the size of the pieces. If you feel unsure, check internal temperature with a meat thermometer. The chicken is cooked through when the temperature reaches 180°F (75°C).

  4. Serve with salad and mayo flavored with lemon zest and paprika or a mild chili and some salt and pepper.


Keto latte

The Palto Chocolate Coconut Milkshake dairy free.jpg

1 serving

Ingredients

  • 1 egg

  • 1 tbsp coconut oil

  • ¾ cup boiling water

  • ½ pinch vanilla extract

  • ½ tsp pumpkin pie spice or ground ginger

5m | Easy - Thursday Breakfast | P, K

Would you like a latte? This dairy-free delight is the perfect on-the-go breakfast. 5 minutes to mix it up and you’re done. Presto! It’s keto magic!

 

Instructions

Instructions are for 2 servings. Please modify as needed.

  1. Blend all ingredients in a blender. Enjoy.


Shrimps Taco with Avocado

The Palto Scrimp Taco dariy free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

Wraps

  • 4 eggs

  • 1 oz. butter

  • salt and pepper

Shrimp salad

  • 2 avocados

  • 1 tsp lime juice

  • 6 oz. shrimp, cooked and peeled

  • ½ apple or a handful of radish

  • 1 celery stalk

  • 1 tsp sambal oelek or chili paste

  • ½ cup mayonnaise

  • ¼ cup fresh cilantro or fresh parsley

10m | Easy - Thursday Dinner/Friday Lunch | P, K

Egg wraps without flour are like super-thin omelets and you can fill them with anything. Here we made it keto with homemade mayo, avocado, shrimp and a little touch of chili and cilantro.

 

Instructions

Tortilla

  1. Whisk the eggs with a pinch of salt and pepper.

  2. Bring out a medium-sized frying pan and let butter melt slowly over medium low heat.

  3. Add half of the batter and cook until the wrap has firmed up. Flip if you want, but this is not really necessary. The wraps are not supposed to turn color, just get firm.

  4. Repeat with remaining batter.

Salad

  1. Split and scoop out the avocado. Dice the avocado into ½-inch cubes and place in a bowl, squeeze lime juice over them and stir.

  2. Slice the celery thinly and dice the apple or radishes finely. Add to the bowl with the avocado.

  3. Add mayonnaise, sambal oelek and finely chopped cilantro.

  4. Mix well and stir in the cooked shrimp carefully. Salt and pepper to taste.


Keto Dominican Burger

The Palto Dominican Burger dairy free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

  • 4/5 lb ground beef

  • ½ oz. butter or olive oil, for frying

  • salt and pepper

  • 1 oz. shredded cabbage

  • ½ tomato

  • ½ red onion

  • 4 tbsp mayonnaise

  • 2½ oz. cooked bacon

Keto hamburger buns

  • 2/3 cup almond flour

  • 2½ tbsp ground psyllium husk powder

  • 1 tsp baking powder

  • ½ tsp sea salt

  • 1 tsp white wine vinegar or cider vinegar

  • 2/3 cup boiling water

  • 1½ egg whites

  • ½ tbsp sesame seeds

55m | Beginner - Friday Dinner/Saturday Lunch | P, K

Have it your way—keto and delicious! Throw together homemade keto buns and enjoy a classic hamburger, complete with all the fixings (for Paleo add mayonnaise and ketchup! Don't forget the turkey bacon (or regular whichever you like)...

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Preheat the oven to 350°F (175°C).

  2. Start by making the hamburger buns. Mix together the dry ingredients in a bowl.

  3. Bring the water to a boil and add it, the vinegar and the egg whites to the bowl while beating with a hand mixer for about 30 seconds. Don't overmix the dough; the consistency should resemble Play-Doh.

  4. With moist hands, form the dough into individual pieces of bread, one for each serving. Sprinkle sesame seeds on top. Be sure to leave enough room on the baking sheet for the buns to double in size.

  5. Bake on lower rack in oven for 50-60 minutes. They're done when you hear a hollow sound when tapping the bottom of the buns.

Hamburgers

  1. Prepare the condiments while the bread is baking. Shred the lettuce, slice tomato and onion thinly and fry the bacon.

  2. Form the ground beef into individual hamburgers and either grill or fry. Season with salt and pepper when the hamburgers are almost done.

  3. Split the breads into halves and spread a generous amount of mayonnaise on both halves.

  4. Build your hamburger to your taste.

  5. Pair with a side of coleslaw for added crunch!


Waffles

The Palto Waffles dairy free.jpg

1 serving

Ingredients

  • 1/8 ripe banana

  • ½ egg

  • 1/10 cup almond flour

  • 1/10 cup coconut milk

  • 1/8 tbsp ground psyllium husk powder

  • 1/8 pinch salt

  • 1/8 tsp baking powder

  • 1/10 tsp vanilla extract

  • 1/8 tsp ground cinnamon

  • coconut oil or butter, for frying

15m | Easy - Saturday Breakfast | P, K

Do you love waffles as much as we do? Waffles + bananas (strawberries for keto) = perfection if you ask us! Try these delicious, dairy-free low-carb waffles and kick off your day in an awesome way. We love them!

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Mix all of the ingredients together and let sit for a while.

  2. Make in a waffle maker or fry in a frying pan with coconut oil or butter.

  3. Serve with hazelnut spread or whipped coconut cream and some fresh berries, or just have them as is with melted butter. You can't go wrong!


Salmon paired with tomato and asparagus

The Palto salmon asparagus dairy free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

  • 2/3 lb salmon in portion pieces

  • 2½ oz. butter

  • 1 tsp sambal oelek or chili paste

  • 2/3 lb green asparagus

  • 2½ oz. cherry tomatoes

  • 1 tbsp olive oil

  • 1 tbsp almonds, flaked or chopped

  • 1 tbsp fresh thyme or fresh parsley

  • salt

20m | Easy - Saturday Dinner/Sunday Lunch | P, K

Spice up your life with this elegant and festive chili salmon. Paired with bright veggies and a drizzle of browned butter, this Keto dish looks as good as it tastes. Dazzle with color and flavor on your plates tonight! For Paleo feel free to add sweet potatoes or yuca pure… Delicious

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Start with melting butter over medium heat. Heat until it gets a nutty scent and turns a nice toasty-brown color. Stir occasionally and make sure it doesn't burn. Set aside but keep warm.

  2. Brush or thinly spread sambal oelek (or chili paste) all over the salmon. If you're using chili paste, dilute with water or oil, so it doesn't overpower the dish. Salt generously. 

  3. Fry for a few minutes on each side in a hot and spacious pan with a little olive oil.

  4. Cut the asparagus into 3-4 pieces and slice the tomatoes in half. Fry for a few minutes in a pan with a little oil. Salt and pepper to taste.

  5. Serve the salmon on a bed of vegetables with a few sprigs of any fresh herb, freshly roasted almonds and a splash of browned butter.


Coconut Pancakes

The Palto Keto Pancakes Dairy Free.jpg

1 serving

Ingredients

  • 1½ eggs

  • 2 tbsp coconut flour

  • 3 tbsp coconut milk

  • ½ tbsp melted coconut oil

  • ¼ pinch salt

  • ¼ tsp baking powder

  • butter or coconut oil for frying

15m | Beginner - Sunday Breakfast | P, K

Begin your day in the most delicious way — these low-carb melt-in-your-mouth pancakes are amazingly satisfying. Pair these fluffy dairy and nut-free delights with fresh berries or melted butter on top and they will be even more heavenly! Paradise, here we come.

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Separate the yolks from the egg whites and whip the egg whites and pinch of salt vigorously with a hand mixer. Continue whipping until stiff peaks form and then set aside.

  2. In a separate bowl, whisk together yolks, oil and coconut milk.

  3. Add coconut flour and baking powder. Mix into a smooth batter.

  4. Ever so gently fold the egg whites into the batter. Let batter rest for 5 minutes.

  5. Fry in butter or coconut oil for a couple of minutes or so on each side on low to medium heat.

  6. Serve with melted butter and/or fresh berries.


Moroccan Chicken Dish

The Palto Moroccan Chicken Dairy Free.jpg

1 + 1 servings (dinner + lunch)

Ingredients

  • 10 oz. chicken breasts

  • 1½ tbsp butter or ghee

  • salt

  • ½ red bell pepper, finely diced

  • 2/3 cup coconut cream or heavy whipping cream

  • ½ tbsp fresh parsley, finely chopped

Garam masala

  • ½ tsp ground cumin

  • ½ - 1 tsp coriander seed, ground

  • ½ tsp ground cardamom (green)

  • ½ tsp turmeric, ground

  • ½ tsp ground ginger

  • ½ tsp paprika powder

  • ½ tsp chili powder

  • ½ pinch ground nutmeg

Note

You can buy ready-made Garam Masala in the grocery store (about 2 1/2 tablespoons). Just make sure that the spice mix is sugar and additive free.

20m | Easy Sunday Dinner/Monday Lunch

Meet your new favorite spice blend! Garam masala makes every meal sing with earthy, punchy flavors. Throw in silky coconut cream, sweet bell peppers and chicken, and you’ll want to make this keto dish over, and over, again. And then over again!

 

Instructions

Instructions are for 1 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).

  2. Mix the spices for Garam masala.

  3. Cut the chicken breasts lengthwise. Place a large skillet over medium high heat and fry the chicken in butter until golden brown.

  4. Add half the garam masala mix to the pan and stir thoroughly.

  5. Season with salt, and place the chicken, including the juices, in a baking dish.

  6. Finely chop the bell pepper and add that to a small bowl along with the coconut cream and remaining garam masala mix.

  7. Pour over the chicken. Bake in oven for about 20 minutes.

  8. Garnish with parsley and serve.