Quick Answer
No, Cheez-Its are not dairy free. Cheez-Its contain cheese, which is made from milk. Milk contains the dairy protein casein, so Cheez-Its cannot be considered dairy-free.
Ingredients in Cheez-Its
The main ingredients in Cheez-It crackers are:
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Vegetable oil (soybean and/or canola oil)
- Cheese made with milk (cheddar cheese [milk, cheese cultures, salt, enzymes], parmesan cheese [part-skim milk, cheese cultures, salt, enzymes])
- Salt
- Yeast
- Paprika
- Spices
- Leavening (baking soda, monocalcium phosphate)
- Soy lecithin
As you can see from the ingredients list, Cheez-Its contain cheese made from milk. The two types of cheese used are cheddar cheese and parmesan cheese. Both cheeses are made by coagulating the milk protein casein.
Why Cheese Contains Dairy
Cheese is made from milk, which comes from cows, goats, or other mammals. Milk contains the protein casein, which is what allows milk to be turned into cheese. Here is a quick overview of how cheese is made:
- Milk is obtained from dairy animals like cows, goats, or sheep.
- Rennet is added to the milk to coagulate the casein protein, separating the milk solids from the whey.
- The curds (solids) are separated from the whey (liquid) and pressed into blocks to expel more whey.
- The curds are aged and ripened into cheese.
As you can see, cheese relies on the dairy protein casein to provide structure and texture. Without casein from milk, there would be no cheese. This is why all cheeses, even those made from goat’s or sheep’s milk, contain dairy.
Defining Dairy-Free
A food is considered dairy-free when it does not contain milk or products derived from milk. This includes:
- Milk (from cows, goats, sheep)
- Cheese
- Yogurt
- Ice cream
- Butter
- Cream
- Whey
- Casein
Any food containing even a small amount of these dairy products or derivatives cannot be labeled dairy-free. Dairy-free foods rely on non-dairy replacements like almond milk, coconut milk, soy milk, and vegetable oils to provide a similar texture and taste.
Are There Any Dairy-Free Cheez-It Alternatives?
There are no dairy-free versions of Cheez-Its made by the original Kellogg’s brand. However, there are some dairy-free, cheese-flavored cracker alternatives:
- Daiya Cheezy Bites – made with Daiya’s dairy-free cheese
- Annie’s Vegan Cheddar Bunnies – contain no milk ingredients
- Barnana Cheezy Bites – made with banana and coconut oil
- Simple Mills Fine Ground Sea Salt Cheese Crackers – gluten-free and dairy-free
While these crackers mimic the taste and texture of cheesy crackers, they do not contain any real cheese made from dairy. Carefully read the ingredients lists to confirm which products are vegan and dairy-free.
Can You Make Cheez-Its Dairy-Free?
It is very challenging to replicate the exact taste and texture of Cheez-Its without using dairy cheese. However, there are some homemade dairy-free “cheez-it” recipes that use dairy substitutes:
- Nutritional yeast flakes + non-dairy milk to culture into vegan cheese
- Vegan cheese shreds + starch to bind crackers
- Tapioca starch or chickpea flour + non-dairy milk and oil
These recipes can yield crackers that are crispy and cheesy, but they will not taste exactly the same as the original Cheez-It. It is difficult to mimic the salty, tangy flavor of aged cheddar and parmesan cheese without dairy.
Nutrition Comparison of Dairy and Dairy-Free Cheez-Its
Here is a nutrition comparison between regular dairy Cheez-Its and a popular dairy-free alternative, Annie’s Vegan Cheddar Bunnies:
| Nutrition Facts | Cheez-Its (28g serving) | Annie’s Vegan Cheddar Bunnies (30g serving) |
|---|---|---|
| Calories | 140 | 160 |
| Fat | 7g | 9g |
| Carbs | 18g | 21g |
| Protein | 3g | 3g |
| Sodium | 300mg | 330mg |
| Calcium | 100mg | 0mg |
The dairy-free crackers have slightly higher calories, fat, carbs and sodium. However, they lack the calcium that dairy Cheez-Its provide. Ultimately, both crackers have a similar crunchy, salty snack food nutrition profile.
The Bottom Line
Cheez-Its are not dairy-free because they contain cheese made from milk. Cheese relies on the milk protein casein to form its signature texture. Dairy-free “cheez-it” alternatives exist, but they use vegan cheese made from ingredients like coconut oil, bananas, and mushrooms instead of real dairy cheese. These dairy-free versions allow those with milk allergies or vegan diets to enjoy the salty, baked crunch of cheesy crackers. But real Cheez-Its will always contain dairy.
