35+ Tasty Dairy Free High Calcium Recipes for Stronger Bones

If you’re looking to boost your calcium intake but prefer to skip the dairy, you’re in the right place!

Calcium is essential for strong bones, teeth, and overall health, but there are plenty of dairy-free ways to get this vital nutrient.

Whether you’re lactose intolerant, following a plant-based diet, or simply avoiding dairy for personal reasons, there’s a whole world of delicious, calcium-packed meals to enjoy.

In this article, we’ll explore over 35 unique dairy-free recipes that are rich in calcium, including savory dishes, snacks, and even desserts.

From leafy greens to fortified plant milks, you’ll discover how to make tasty meals that support your health while satisfying your taste buds.

35+ Tasty Dairy Free High Calcium Recipes for Stronger Bones

With these 35+ dairy-free high-calcium recipes, you’ll never have to worry about missing out on the essential nutrients your body needs.

From the creamy comfort of dairy-free mac and cheese to the crispy goodness of kale chips, there are endless possibilities for creating satisfying, calcium-rich dishes.

Embrace a diet full of vibrant, plant-based foods that nourish your body from the inside out.

Whether you’re cooking for yourself or feeding the whole family, these recipes prove that avoiding dairy doesn’t mean sacrificing flavor or nutrition.

Enjoy the recipes, and get creative with your calcium-rich meals!

Creamy Avocado and Spinach Salad

This refreshing salad combines nutrient-dense spinach with creamy avocado, both excellent sources of calcium. Topped with a zesty lemon dressing, this dish provides a perfect low-carb, keto-friendly lunch that’s not only filling but also promotes bone health thanks to its high calcium content.

Ingredients:

• 2 cups fresh spinach (rich in calcium)
• 1 ripe avocado, diced (packed with healthy fats and calcium)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 tablespoon pumpkin seeds (calcium-rich and crunchy)
• 1 teaspoon chia seeds (high in calcium)

Instructions:

1. Wash and dry the spinach leaves, placing them in a large salad bowl.
2. Cut the avocado in half, remove the pit, and dice it into cubes.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing.
4. Add the diced avocado to the spinach, then drizzle the dressing over the salad.
5. Sprinkle the pumpkin seeds and chia seeds on top for added crunch and calcium.
6. Toss gently to combine, then serve immediately.

This creamy avocado and spinach salad makes for a delicious, low-carb meal that not only keeps you satisfied but also nourishes your bones with its calcium-packed ingredients. The healthy fats from the avocado and the extra calcium from the seeds make it a well-rounded, keto-friendly lunch option that’s perfect for any day of the week.

Cauliflower Rice Stir Fry with Almonds

Cauliflower rice is a fantastic, low-carb alternative to traditional rice, and when paired with calcium-rich almonds, it becomes a perfect choice for a keto lunch. This stir fry brings together a medley of colorful vegetables, offering a nutritious, dairy-free, and high-calcium meal that satisfies both your taste buds and your nutritional needs.

Ingredients:

• 1 small cauliflower, grated into rice-sized pieces (low-carb and calcium-rich)
• 1 tablespoon coconut oil
• 1/4 cup chopped almonds (packed with calcium)
• 1/2 cup bell peppers, diced
• 1/2 cup zucchini, diced
• 1/4 cup onion, diced
• 2 cloves garlic, minced
• 2 tablespoons tamari or coconut aminos
• Salt and pepper to taste

Instructions:

1. Grate the cauliflower into rice-sized pieces using a box grater or food processor.
2. Heat coconut oil in a large pan over medium heat. Add the garlic and onions, sautéing until soft and fragrant.
3. Add the bell peppers and zucchini to the pan, cooking until they begin to soften.
4. Stir in the cauliflower rice, tamari (or coconut aminos), salt, and pepper. Cook for about 5 minutes, stirring frequently until the cauliflower is tender.
5. Sprinkle the chopped almonds on top and stir them in for added crunch and calcium.
6. Serve hot, garnished with extra almonds if desired.

This cauliflower rice stir fry with almonds is a savory, low-carb dish bursting with flavors and texture. Not only is it easy to make, but it’s also packed with essential nutrients, including calcium. The almonds offer a great source of plant-based calcium, making this a perfect keto lunch that supports your bone health and keeps you energized throughout the day.

Tofu and Broccoli Stir Fry with Sesame Seeds

Tofu is a calcium-rich plant-based protein, and when combined with broccoli—another powerhouse vegetable for calcium—this stir fry creates a satisfying, dairy-free meal that fits seamlessly into a keto diet. This dish is not only packed with calcium but also filled with flavor from the savory sauce and crunchy sesame seeds.

Ingredients:

• 1 block firm tofu, drained and cubed (high in calcium)
• 2 cups broccoli florets (rich in calcium)
• 1 tablespoon sesame oil
• 2 tablespoons tamari or coconut aminos
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 garlic clove, minced
• 2 tablespoons sesame seeds (rich in calcium)

Instructions:

1. Press the tofu to remove excess moisture and then cut it into cubes.
2. Heat the sesame oil in a large pan or wok over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 7-10 minutes.
3. Add the broccoli florets to the pan and stir-fry for another 3-4 minutes until they are tender but still crisp.
4. In a small bowl, mix the tamari, rice vinegar, grated ginger, and minced garlic to make the stir-fry sauce.
5. Pour the sauce over the tofu and broccoli, tossing to coat evenly.
6. Sprinkle sesame seeds on top and stir them in for added texture and calcium.
7. Serve immediately, either on its own or over a bed of cauliflower rice.

This tofu and broccoli stir fry with sesame seeds is an easy, nutrient-dense, dairy-free dish that supports your bone health through its high calcium content. The tofu provides a protein-rich base, while the broccoli and sesame seeds contribute valuable calcium, making it a balanced and flavorful low-carb keto lunch. It’s a satisfying option that will keep you full without compromising on taste or health benefits.

Zucchini Noodles with Pesto and Sunflower Seeds

Zucchini noodles, also known as “zoodles,” are an excellent low-carb base for a nutrient-packed meal. When paired with a rich and creamy dairy-free pesto and topped with calcium-rich sunflower seeds, this dish becomes a flavorful and satisfying keto lunch that’s high in calcium and free from dairy.

Ingredients:

• 2 medium zucchinis, spiralized into noodles (calcium-rich and low-carb)
• 1/4 cup sunflower seeds (high in calcium)
• 1/4 cup fresh basil leaves
• 1/4 cup nutritional yeast (a dairy-free source of calcium)
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• 2 cloves garlic
• Salt and pepper to taste

Instructions:

1. Spiralize the zucchinis into noodles and set aside.
2. In a food processor, combine the basil, sunflower seeds, nutritional yeast, garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth, adding more olive oil if needed to achieve your desired consistency.
3. Heat a non-stick pan over medium heat and lightly sauté the zucchini noodles for 2-3 minutes, just until they begin to soften.
4. Toss the zucchini noodles with the pesto sauce, ensuring each noodle is well coated.
5. Serve immediately, garnished with extra sunflower seeds for crunch.

These zucchini noodles with pesto and sunflower seeds are a perfect dairy-free, low-carb, and high-calcium keto lunch option. The creamy, nutty pesto combined with the fresh zucchini noodles creates a satisfying meal, while sunflower seeds and nutritional yeast add a calcium boost. This dish is not only delicious but also rich in plant-based nutrients that support bone health.

Chia Seed Pudding with Almond Butter and Berries

nt source of calcium and make a perfect base for a creamy, dairy-free pudding. Combined with almond butter and fresh berries, this chia seed pudding becomes a sweet yet nutritious low-carb treat, perfect for a quick keto lunch or dessert that supports your calcium needs.

Ingredients:

• 3 tablespoons chia seeds (calcium-rich)
• 1 cup unsweetened almond milk (calcium-fortified)
• 1 tablespoon almond butter (rich in calcium and healthy fats)
• 1/4 cup mixed berries (low-carb and antioxidant-rich)
• 1 teaspoon vanilla extract
• 1-2 teaspoons stevia or monk fruit sweetener (optional)

Instructions:

1. In a bowl, mix the chia seeds, almond milk, almond butter, vanilla extract, and sweetener (if using).
2. Stir well to combine, ensuring the chia seeds are evenly distributed throughout the liquid.
3. Cover the bowl and refrigerate for at least 3 hours or overnight to allow the pudding to set.
4. When ready to serve, top with fresh berries and a drizzle of extra almond butter if desired.
5. Enjoy chilled as a refreshing, nutrient-dense keto lunch or snack.

This chia seed pudding with almond butter and berries is an excellent dairy-free, calcium-packed option for those looking for a sweet, low-carb treat. The chia seeds provide ample calcium, while the almond butter and berries add healthy fats and antioxidants. This pudding is a delicious and filling option for a keto lunch or a light dessert that supports bone health.

Kale and Almond Soup

Kale is another leafy green rich in calcium, and when blended into a creamy soup with almonds, it becomes a comforting and filling dairy-free, low-carb lunch. This kale and almond soup provides a hearty dose of calcium, fiber, and healthy fats to nourish your body while keeping you in line with your keto goals.

Ingredients:

• 2 cups fresh kale, chopped (high in calcium)
• 1/4 cup almonds (rich in calcium and healthy fats)
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 3 cups vegetable broth
• 1/2 cup unsweetened coconut milk
• Salt and pepper to taste
• 1 tablespoon lemon juice

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onions and garlic, sautéing until fragrant and softened.
2. Add the chopped kale to the pot and sauté for 2-3 minutes until wilted.
3. Pour in the vegetable broth and bring to a simmer. Cook for 10-15 minutes until the kale is tender.
4. Blend the soup using an immersion blender or in batches in a countertop blender until smooth.
5. Stir in the coconut milk and season with salt, pepper, and lemon juice. Simmer for another 5 minutes to combine flavors.
6. Serve hot, garnished with extra chopped almonds for added crunch and calcium.

This kale and almond soup is a warm, creamy, and dairy-free dish packed with calcium from the kale and almonds. The addition of coconut milk creates a velvety texture, making it a satisfying low-carb, keto-friendly lunch. The soup not only nourishes the body with calcium but also offers a comforting meal that’s perfect for colder months or when you need a nutrient-packed lunch.

Roasted Brussels Sprouts with Tahini and Hemp Seeds

Brussels sprouts are an underrated vegetable rich in calcium and fiber, making them an excellent choice for a low-carb, keto-friendly meal. This roasted Brussels sprouts recipe, topped with creamy tahini and nutrient-dense hemp seeds, provides a perfect balance of calcium, healthy fats, and satisfying flavors.

Ingredients:

• 2 cups Brussels sprouts, halved (high in calcium)
• 2 tablespoons olive oil
• 1 tablespoon tahini (rich in calcium)
• 1 tablespoon lemon juice
• 1 tablespoon hemp seeds (calcium-rich)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the halved Brussels sprouts with olive oil, salt, and pepper, then spread them evenly on a baking sheet.
3. Roast for 20-25 minutes, flipping halfway through, until the Brussels sprouts are crispy on the edges and tender in the center.
4. In a small bowl, whisk together the tahini, lemon juice, and a pinch of salt.
5. Drizzle the tahini sauce over the roasted Brussels sprouts and sprinkle with hemp seeds for added texture and calcium.
   These roasted Brussels sprouts with tahini and hemp seeds offer a fantastic way to incorporate calcium-rich ingredients into your keto lunch. The roasted Brussels sprouts are crispy and flavorful, while the tahini adds a creamy texture. The hemp seeds provide a delightful crunch and extra boost of calcium, making this dish a perfect, nutrient-dense, dairy-free lunch.

Spaghetti Squash with Garlic and Almond Parmesan

Spaghetti squash is a low-carb, calcium-rich vegetable that makes an excellent base for keto-friendly dishes. This simple recipe pairs it with garlic, olive oil, and a dairy-free almond “parmesan” to create a flavorful, calcium-packed lunch that’s also easy to prepare.

Ingredients:

• 1 medium spaghetti squash (high in calcium and low in carbs)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup almond flour (for the “parmesan”)
• 1/4 cup nutritional yeast (for a cheesy, dairy-free flavor)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half and remove the seeds. Drizzle with olive oil and season with salt and pepper.
3. Roast the squash cut-side down on a baking sheet for 40-45 minutes, until tender and easily shredable with a fork.
4. In a small bowl, combine the almond flour and nutritional yeast to make a dairy-free “parmesan.”
5. While the squash is roasting, heat olive oil in a pan over medium heat and sauté the garlic until fragrant.
6. Once the squash is done, use a fork to scrape the flesh into strands.
7. Toss the spaghetti squash strands with the sautéed garlic, almond “parmesan,” and season with salt and pepper.
   This spaghetti squash with garlic and almond parmesan is a delicious, low-carb, and calcium-rich keto lunch. The spaghetti squash serves as a great substitute for traditional pasta, while the almond “parmesan” gives it a cheesy, creamy flavor without any dairy. It’s a

Broccoli and Cauliflower Gratin with Almond Flour Crust

This keto-friendly broccoli and cauliflower gratin is a comforting, dairy-free dish featuring a crunchy almond flour crust. Packed with calcium from broccoli, cauliflower, and the added almond flour, it’s a perfect low-carb meal that combines rich, savory flavors with nutritious ingredients. This dish is great for anyone looking to indulge in a hearty, calcium-rich lunch.

Ingredients:

• 1 cup broccoli florets (rich in calcium)
• 1 cup cauliflower florets (high in calcium)
• 1/2 cup unsweetened almond milk (calcium-fortified)
• 2 tablespoons nutritional yeast (a plant-based source of calcium)
• 1/4 cup almond flour (rich in calcium)
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Steam the broccoli and cauliflower until tender, about 10 minutes.
3. In a large bowl, combine the almond milk, nutritional yeast, almond flour, garlic powder, salt, and pepper.
4. Place the steamed vegetables in a greased baking dish. Pour the almond milk mixture over the top, tossing to coat the vegetables evenly.
5. Drizzle olive oil on top and bake for 20-25 minutes until golden and bubbly.
6. Garnish with fresh parsley and serve warm.

This broccoli and cauliflower gratin with almond flour crust is a comforting and nutrient-dense keto meal that’s high in calcium. The almond flour crust adds a delightful crunch, while the creamy, cheesy flavor from nutritional yeast enhances the vegetables. It’s a satisfying low-carb dish perfect for anyone following a dairy-free, keto-friendly lifestyle.

Stuffed Bell Peppers with Ground Turkey and Kale

peppers are loaded with a flavorful mix of ground turkey, kale, and calcium-rich ingredients, making them a wholesome, low-carb meal. Kale adds a boost of calcium and essential nutrients, while the ground turkey provides a lean source of protein. This dish is both satisfying and great for supporting bone health.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb ground turkey (calcium-rich protein)
• 2 cups kale, chopped (high in calcium)
• 1 tablespoon olive oil
• 1/4 cup diced onion
• 1/4 cup chopped almonds (calcium-packed)
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a skillet over medium heat. Add the onions and sauté until softened, about 5 minutes.
3. Add the ground turkey to the skillet and cook until browned, breaking it apart with a spatula.
4. Stir in the kale, cooking until wilted. Add the garlic powder, chopped almonds, salt, and pepper, and mix everything together.
5. Stuff each bell pepper with the turkey and kale mixture, then place the peppers in a baking dish.
6. Cover the dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes to brown the tops.
7. Serve hot, garnished with extra chopped almonds for added texture.

These stuffed bell peppers with ground turkey and kale are a nutrient-dense, dairy-free, and calcium-rich keto meal. The kale provides a healthy dose of calcium, while the ground turkey offers lean protein. The almonds bring a satisfying crunch, making this dish a well-rounded, flavorful lunch that supports bone health.

Eggplant Parmesan with Almond Flour Breading

Eggplant Parmesan, a classic Italian dish, gets a keto makeover with almond flour breading for a crispy, low-carb, and calcium-rich meal. This dairy-free version offers all the flavors of the traditional dish, but with a healthy, plant-based twist that supports bone health.

Ingredients:

• 2 medium eggplants, sliced into 1/4-inch rounds (rich in calcium)
• 1 cup almond flour (calcium-packed and low-carb)
• 1/4 cup nutritional yeast (a dairy-free source of calcium)
• 1/2 cup unsweetened tomato sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Slice the eggplants and place them on a paper towel to draw out excess moisture. Pat them dry.
3. In a shallow dish, combine the almond flour, nutritional yeast, salt, and pepper.
4. Dip each eggplant slice into the almond flour mixture, coating it evenly.
5. Heat olive oil in a skillet over medium heat. Fry the eggplant slices for about 2 minutes per side until golden brown.
6. Arrange the fried eggplant slices in a baking dish. Top each with a spoonful of tomato sauce and bake for 15 minutes until hot and bubbly.
7. Garnish with fresh basil and serve immediately.

This eggplant Parmesan with almond flour breading is a dairy-free, low-carb, and calcium-rich twist on a classic dish. The crispy almond flour coating gives the eggplant a satisfying crunch, while the nutritional yeast adds a cheesy, savory flavor. This is a delicious option for anyone on a keto diet looking to enjoy a comforting, calcium-packed meal.

Coconut and Almond Butter Smoothie

This creamy smoothie combines coconut milk, almond butter, and chia seeds to create a satisfying and calcium-packed drink. It’s a quick and easy option for a dairy-free, keto-friendly lunch or snack that supports bone health with its high-calcium ingredients.

Ingredients:

• 1 cup unsweetened coconut milk (calcium-fortified)
• 2 tablespoons almond butter (calcium-rich)
• 1 tablespoon chia seeds (packed with calcium)
• 1/4 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 3-4 ice cubes
• Stevia or monk fruit sweetener (optional)

Instructions:

1. In a blender, combine the coconut milk, almond butter, chia seeds, cinnamon, vanilla extract, and sweetener (if using).
2. Add the ice cubes and blend until smooth and creamy.
3. This coconut and almond butter smoothie is a delicious, nutrient-dense drink packed with calcium, healthy fats, and protein. It’s a perfect low-carb, keto-friendly option for a quick lunch or snack that supports bone health. The chia seeds provide a boost of calcium, while the almond butter and coconut milk create a creamy, satisfying texture.

Cabbage and Tofu Stir-Fry with Sesame Seeds

This simple yet flavorful stir-fry features cabbage, a vegetable rich in calcium, and tofu, a great plant-based protein. The addition of sesame seeds adds crunch and an extra calcium boost, making this dish a great low-carb, keto-friendly option for lunch that supports your calcium intake.

Ingredients:

• 2 cups cabbage, shredded (calcium-packed)
• 1 block firm tofu, cubed (high in calcium)
• 1 tablespoon sesame oil
• 2 tablespoons tamari or coconut aminos
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon sesame seeds (calcium-rich)
• Salt and pepper to taste

Instructions:

1. Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat sesame oil in a large pan over medium heat. Add the garlic and sauté until fragrant.
3. Add the tofu cubes and cook until golden brown, about 5-7 minutes.
4. Add the shredded cabbage to the pan and stir-fry for 3-4 minutes until tender.
5. Stir in the tamari (or coconut aminos), rice vinegar, salt, and pepper. Cook for another 2 minutes to combine.
6. Sprinkle sesame seeds on top and serve hot.

This cabbage and tofu stir-fry with sesame seeds is a quick, low-carb, and calcium-packed keto lunch. The tofu provides plant-based protein, while the cabbage and sesame seeds offer a calcium boost. This dish is easy to prepare, delicious, and perfect for anyone looking for a healthy, dairy-free, and bone-nourishing meal.

Cauliflower Mash with Garlic and Chia Seeds

This creamy cauliflower mash is a fantastic, low-carb alternative to mashed potatoes. Enhanced with garlic, chia seeds, and a touch of olive oil, it’s a dairy-free, calcium-rich side dish that makes a great accompaniment to any keto lunch or dinner.

Ingredients:

• 1 medium head of cauliflower, chopped (calcium-rich)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon chia seeds (calcium-packed)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Steam the cauliflower until tender, about 10 minutes.
2. In a skillet, heat olive oil over medium heat and sauté the garlic until fragrant.
3. Add the steamed cauliflower to a blender or food processor along with the sautéed garlic. Blend until smooth and creamy.
4. Stir in the chia seeds, salt, and pepper.This cauliflower mash with garlic and chia seeds is a perfect low-carb, dairy-free side dish rich in calcium. The cauliflower offers a creamy base, while chia seeds add a calcium boost and a slight crunch. It’s a simple yet flavorful dish that’s great for anyone following a keto diet and looking to support their bone health.

Baked Avocado with Spinach and Almonds

Baked avocado halves filled with sautéed spinach and topped with crunchy almonds create a rich, calcium-packed keto lunch. Avocados provide healthy fats while spinach delivers a nutrient boost, making this dish not only delicious but also ideal for supporting bone health with its high calcium content.

Ingredients:

• 2 ripe avocados (calcium-rich)
• 1 cup spinach (high in calcium)
• 1 tablespoon olive oil
• 1/4 cup chopped almonds (calcium-packed)
• 1 clove garlic, minced
• Salt and pepper to taste
• Lemon wedges for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cut the avocados in half and remove the pit. Scoop out a small amount of the flesh to create space for the filling.
3. Heat olive oil in a skillet over medium heat. Add the garlic and sauté until fragrant. Then, add the spinach and cook until wilted.
4. Spoon the sautéed spinach into the avocado halves, filling the hollowed-out centers.
5. Place the avocado halves on a baking sheet and bake for 10-12 minutes until the avocado is warmed through.
   This baked avocado with spinach and almonds is a nutrient-packed, dairy-free, and low-carb dish that delivers a satisfying amount of calcium. The creamy avocado pairs perfectly with the savory spinach filling and crunchy almonds, making it a delicious and healthy keto lunch option that supports bone health.

Cucumber and Tofu Salad with Lemon Dressing

This refreshing cucumber and tofu salad is light yet packed with protein and calcium. Tofu and cucumber are combined with a tangy lemon dressing for a satisfying, low-carb, and dairy-free keto lunch that supports your calcium intake without compromising on flavor.

Ingredients:

• 1 cucumber, thinly sliced (low in carbs, calcium-rich)
• 1 block firm tofu, cubed (calcium-packed)
• 2 tablespoons sesame oil
• 1 tablespoon tamari or coconut aminos
• 1 tablespoon lemon juice
• 1 teaspoon sesame seeds (calcium-rich)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Press the tofu to remove excess moisture, then cut it into cubes.
2. In a large bowl, combine the cucumber slices and tofu cubes.
3. In a small bowl, whisk together sesame oil, tamari, lemon juice, salt, and pepper to create the dressing.
4. Pour the dressing over the cucumber and tofu, tossing gently to coat evenly.
5. Sprinkle sesame seeds on top and garnish with fresh cilantro.
6. his cucumber and tofu salad with lemon dressing is a refreshing, low-carb, and calcium-rich meal. The tofu provides lant-based protein, while the cucumber adds a crisp texture, and sesame seeds boost the dish with extra calcium. This light, dairy-free salad is perfect for a keto lunch or snack that’s both flavorful and nutritious.

Roasted Butternut Squash with Walnuts and Sage

Roasted butternut squash is a deliciously sweet and savory dish that’s both low-carb and packed with calcium. When paired with walnuts and aromatic sage, this dish becomes a hearty, dairy-free keto lunch that’s as satisfying as it is nutrient-dense, offering plenty of healthy fats and calcium.

Ingredients:

• 1 medium butternut squash, peeled and cubed (calcium-rich)
• 1/4 cup walnuts, chopped (calcium-packed)
• 2 tablespoons olive oil
• 1 tablespoon fresh sage, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the cubed butternut squash with olive oil, salt, and pepper, then spread it evenly on a baking sheet.
3. Roast the squash for 25-30 minutes, stirring halfway through, until tender and lightly browned.
4. In the last 5 minutes of roasting, add the chopped walnuts and sage to the baking sheet.
5. Toss everything together before serving.

This roasted butternut squash with walnuts and sage is a warm, comforting, and calcium-rich keto dish. The sweet squash complements the crunchy walnuts and fragrant sage, making it a satisfying dairy-free lunch. This dish is packed with healthy fats and calcium, making it a great choice for anyone on a low-carb diet looking to support their bone health.

Cauliflower Fried Rice with Green Beans and Almonds

This cauliflower fried rice is a perfect keto lunch that substitutes traditional rice with nutrient-dense cauliflower. Green beans and almonds add calcium and fiber, while the savory seasonings make this dish a satisfying, low-carb, and dairy-free alternative to fried rice, supporting bone health.

Ingredients:

• 1 small head of cauliflower, grated or riced (calcium-rich)
• 1/2 cup green beans, chopped
• 1/4 cup almonds, sliced (calcium-packed)
• 2 tablespoons coconut oil
• 2 eggs, beaten (optional for extra protein)
• 1 tablespoon tamari or coconut aminos
• 1 teaspoon sesame oil
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Grate or rice the cauliflower using a food processor.
2. Heat coconut oil in a large skillet over medium heat. Add the green beans and sauté for 3-4 minutes until tender.
3. If using eggs, push the green beans to one side of the skillet, pour the beaten eggs into the other side, and scramble them.
4. Add the riced cauliflower to the skillet and cook for 5-7 minutes until it becomes tender.
5. Stir in the tamari, sesame oil, garlic powder, and almonds. Cook for an additional 2 minutes.
6. Serve hot, garnished with extra almonds.

This cauliflower fried rice with green beans and almonds is a flavorful, low-carb, and calcium-rich meal perfect for a dairy-free keto lunch. The cauliflower provides a rice-like texture while the green beans and almonds add crunch and nutrients, including calcium. This dish is a healthy, satisfying way to enjoy a keto-friendly version of fried rice.

Baked Portobello Mushrooms with Spinach and Cashews

Portobello mushrooms are an excellent base for stuffing, and this recipe uses a mixture of spinach, cashews, and garlic to create a calcium-rich filling. This dish is not only dairy-free but also a hearty, satisfying keto lunch that is perfect for those looking to maintain bone health.

Ingredients:

• 4 large portobello mushrooms, stems removed (calcium-rich)
• 2 cups spinach, chopped (high in calcium)
• 1/4 cup cashews, chopped (calcium-packed)
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the portobello mushrooms on a baking sheet, gill side up.
3. Heat olive oil in a skillet over medium heat. Add the garlic and sauté until fragrant.
4. Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Stir in the chopped cashews and season with salt and pepper.
5. Spoon the spinach and cashew mixture into the mushroom caps.
6. Bake for 20-25 minutes until the mushrooms are tender and the filling is golden.
7. Serve hot as a side or main dish.

These baked portobello mushrooms with spinach and cashews are a nutrient-packed, dairy-free keto lunch option that supports bone health. The mushrooms provide a savory base, while the spinach and cashews offer a satisfying filling rich in calcium. This dish is not only delicious but also low-carb and perfect for anyone following a dairy-free, keto lifestyle.

Kale Chips with Almonds and Nutritional Yeast

Kale chips are a popular low-carb snack, and when paired with almonds and nutritional yeast, they become a calcium-rich, dairy-free snack that’s perfect for a light keto lunch. This dish offers a satisfying crunch and is packed with plant-based nutrients that support overall health.

Ingredients:

• 4 cups kale, torn into pieces (calcium-rich)
• 1/4 cup almonds, chopped (calcium-packed)
• 2 tablespoons olive oil
• 1/4 cup nutritional yeast (a dairy-free source of calcium)
• Salt to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Toss the kale pieces with olive oil and salt. Spread them evenly on a baking sheet.
3. Bake for 10-15 minutes until the kale is crispy.
4. Remove from the oven and sprinkle with nutritional yeast and chopped almonds.
5. Serve immediately as a snack or light lunch.

These kale chips with almonds and nutritional yeast are a crunchy, satisfying snack or light lunch rich in calcium. The kale offers essential nutrients, while the almonds provide a calcium boost and healthy fats. Nutritional yeast adds a cheesy flavor, making this dairy-free snack both delicious and nutritious for your keto lifestyle.

Note: More recipes are coming soon