Is there such a thing as dairy-free yogurt?

Yes, there are several dairy-free yogurt options available today. Dairy-free yogurts are made from plant-based ingredients like soy, coconut, almond, or oat milk rather than traditional cow’s milk. These yogurts provide a creamy, tangy alternative for people who cannot or choose not to consume dairy products. The dairy-free yogurt category has expanded in recent years to offer a wide selection of flavors and styles similar to traditional yogurt.

What is dairy-free yogurt made from?

Dairy-free yogurts are made from a variety of plant-based ingredients that provide the creamy texture of yogurt without using cow’s milk. Some common bases for dairy-free yogurt include:

  • Soy milk – Made from soaked and ground soybeans. Provides protein and nutrients found in dairy milk.
  • Almond milk – Made from ground almonds and water. Provides a creamy, nutty flavor.
  • Coconut milk – Made from the meat of mature coconuts. Provides healthy fats and coconut flavor.
  • Oat milk – Made from soaked oats and water. Provides fiber and protein.
  • Cashew milk – Made from soaked and blended cashews. Provides a creamy texture.

The plant-based milk is combined with live active cultures such as probiotics to ferment the milk, which gives dairy-free yogurt its tangy flavor and health benefits.

Nutrition comparison of dairy and dairy-free yogurt

Dairy yogurts and dairy-free yogurts have some nutritional differences since they contain different main ingredients. Here is a nutrition comparison of a 6 oz serving of plain dairy yogurt and plain soy yogurt:

Nutrient Dairy yogurt Soy yogurt
Calories 149 80
Fat 8g 2.5g
Protein 9g 4g
Calcium 30% DV 4% DV
Vitamin D 25% DV None
Vitamin B12 18% DV 0% DV

As shown, dairy yogurt contains more fat, protein, calcium, vitamin D, and vitamin B12. Soy yogurt is lower in calories and fat. The protein content varies greatly depending on the plant milk used. Many dairy-free yogurts are fortified to increase nutrients like calcium, vitamin D, and vitamin B12.

Benefits of dairy-free yogurt

Switching to dairy-free yogurt offers several potential benefits:

  • Lactose-free – Dairy yogurt contains lactose, a milk sugar that some people have difficulty digesting due to lactose intolerance.
  • Fewer calories – Many dairy-free yogurts are lower in calories than traditional dairy yogurt.
  • Phytochemicals – Plant-based yogurts provide phytochemicals and antioxidants not found in dairy.
  • Environmentally friendly – Producing plant-based milk generally has a lower environmental impact than dairy milk.
  • Ethical reasons – Some people choose to avoid dairy products due to concerns about animal treatment and welfare.

Dairy-free yogurt can be part of a healthy diet for most people, providing probiotics, nutrients, and an alternative to dairy yogurt. Those following a vegan or restricted diet can enjoy yogurt. Just be mindful that dairy-free yogurts vary in nutrients, so choose options fortified with calcium, vitamin D and vitamin B12 if needed.

Best dairy-free yogurt brands

Many brands now offer dairy-free yogurt options made from various plant milks. Here are some top recommended dairy-free yogurt brands:

  • Silk – Offers soy-based yogurts in flavors like vanilla and strawberry.
  • Chobani – Their coconut milk yogurt has a creamy texture and comes in fruit flavors.
  • Yoplait – Their new Oui dairy-free line uses almond milk and comes in coconut, strawberry and peach flavors.
  • Daiya – Makes yogurt from a blend of plant-based ingredients with probiotics added. Their strawberry flavor is tasty.
  • Kite Hill – Uses a base of almond milk or coconut cream for thick, Greek-style yogurt alternatives.
  • Nancy’s – Organic dairy-free yogurts made from soy, coconut or oat milks. Enjoyable plain or flavored.
  • Forager Project – Specializes in organic, non-GMO cashew milk yogurts that are creamy and tangy.

The dairy-free yogurt aisle continues to grow, so there are many options to try. Focus on brands that contain live and active cultures for the health benefits of yogurt. Flavored varieties work well if you prefer some sweetness. You can also buy plain dairy-free yogurt and add fresh fruit, honey, or jam.

Tips for using dairy-free yogurt

Dairy-free yogurts can be easily substituted in many recipes that call for regular yogurt. Here are some tips:

  • Read labels carefully – Choose options with at least 1 billion CFU live and active cultures per serving for best digestion and health impact. Avoid added sugars.
  • Stir before use – The liquid may separate, so mix dairy-free yogurt before measuring or eating.
  • Add to smoothies – Non-dairy yogurt works great in fruit smoothies and protein shakes.
  • Make parfaits – Layer yogurt with granola, fruit, nuts, seeds, coconut, jam or chocolate chips for a tasty breakfast.
  • Use in dips – Substitute in tzatziki, ranch dip, onion dip recipes.
  • Make creamy sauces – Blend with herbs and garlic for pasta sauce, mustard for a sandwich spread, or cucumber and mint for raita.
  • Bake with it – You can replace the dairy yogurt called for in muffin, quick bread, cake and cookie recipes.
  • Make popsicles – Mix yogurt with fruit juice and freeze for refreshing summertime snacks.

Dairy-free yogurt works beautifully in both sweet and savory recipes. Get creative with combining flavors and textures to enhance the tangy, creamy properties yogurt provides.

Potential downsides to dairy-free yogurt

While dairy-free yogurts provide a suitable alternative to traditional yogurt for many people, there are a few potential downsides to keep in mind:

  • Added sugars – Flavored non-dairy yogurts often contain added sugars to boost the sweetness. Check labels and choose plain or unsweetened varieties when possible.
  • Lower protein – If you rely on yogurt for protein intake, dairy-free varieties generally provide less protein per serving compared to dairy yogurt.
  • Less thick – The texture is often thinner compared to full-fat Greek yogurt. Adding a touch of cornstarch, tapioca flour or agar-agar powder can help thicken it up.
  • Milder flavor – Some find dairy-free yogurts to be flatter in flavor and tanginess compared to dairy. Mixing in extracts, spices, sweeteners or fruit can amp up the flavor.
  • Higher price – Dairy-free yogurts tend to cost more than some regular yogurt varieties.

Despite these factors, dairy-free yogurt remains a versatile substitution in cooking and provides probiotics. Those who need to avoid dairy for health or personal reasons will find it a useful replacement overall.

FAQs

Here are answers to some frequently asked questions about dairy-free yogurt:

Is dairy-free yogurt healthy?

Dairy-free yogurt can be a nutritious choice as part of a healthy diet, especially if you need to avoid dairy. Look for options with added protein and nutrients like calcium and vitamin D to get a similar nutritional profile as dairy yogurt. The probiotics bacteria also provide gut health benefits. But flavored varieties often contain added sugars to be aware of.

Which milk is healthiest for making dairy-free yogurt?

Soy milk and almond milk yogurts are among the most popular dairy-free varieties. Coconut milk yogurt provides healthy fats. And oat milk and cashew milk create creamy yogurt textures. Soy yogurt is often the highest in protein. Choose an unsweetened plant milk with minimal added ingredients based on your nutritional needs and flavor preferences.

Is coconut milk yogurt healthy?

Yes, coconut milk yogurt provides healthy fats and nutrients. Plain, unsweetened coconut yogurt is the healthiest option. Since the fat content is higher than other plant milks, portion sizes should be monitored. Those without coconut allergies can include coconut yogurt as part of a varied dairy-free diet.

Can dairy-free yogurt cause gastrointestinal issues?

Some people who are sensitive to the sugars or fibers found in certain plant milks report gastrointestinal discomfort from dairy-free yogurts, like bloating or gas after eating. This varies by individual. Starting with a small serving and limiting higher FODMAP foods that day can help assess tolerance. Consult your healthcare provider if GI symptoms persist.

Does dairy-free yogurt contain probiotics?

To provide the digestive and immune supporting benefits of yogurt, dairy-free varieties should contain live and active probiotic cultures. Read the label to confirm the type of cultures and CFUs (colony forming units). Probiotic content can vary across brands, so choose a yogurt with at least 1 billion CFUs per serving for best results.

The bottom line

Dairy-free yogurt provides a suitable alternative to traditional dairy yogurt for vegans, people with lactose intolerance, or anyone wanting to avoid dairy. Soy, almond, coconut, oat, and cashew yogurts deliver creamy textures and tangy flavors reminiscent of conventional yogurt. Brands like Silk, Chobani, Yoplait, Daiya, Kite Hill, Nancy’s and Forager Project offer quality dairy-free yogurt options. Check the label for probiotics, nutrients, and avoid added sugars. Dairy-free yogurt can be seamlessly swapped into recipes calling for yogurt and enjoyed in parfaits, smoothies, dips and baked goods for a nutrition boost. With the right ingredients and handling, dairy-free yogurt makes a nutritious plant-based substitute.

Leave a Comment