Yogurt is a popular dairy product that is made by fermenting milk with live cultures. It provides a good source of protein, calcium, vitamin B12, potassium, and other nutrients. However, some people need or prefer to avoid dairy products due to lactose intolerance, milk allergies, or dietary preferences like veganism. Thankfully, there are many plant-based yogurt alternatives made from soy, coconut, almond, or other non-dairy milks. These dairy-free yogurts offer similar texture, taste, and nutritional content as traditional yogurt, providing a great option for those looking to cut dairy from their diet.
What are the most common dairy-free yogurt alternatives?
The most common dairy-free yogurt alternatives are:
Soy yogurt
Soy yogurt is made from fermented soy milk and cultures. It has a similar creamy, custard-like texture to dairy yogurt. Soy provides protein, vitamins, and minerals. There are plain and flavored varieties available.
Coconut yogurt
Coconut yogurt uses the creamy meat of mature coconuts as a base. It has a thicker consistency than dairy yogurt. Coconut yogurt provides healthy fats and fiber. It has a naturally sweet and tropical taste.
Almond yogurt
Almond yogurt starts with almond milk and live active cultures. It has a thin, milk-like consistency. Almonds offer protein, vitamin E, manganese, and magnesium. Almond yogurt has a mildly nutty flavor.
Oat yogurt
Oat yogurt uses fermented oat milk. It has a thicker, creamier texture thanks to the beta-glucan fiber in oats. Oats provide lots of fiber, iron, and B vitamins. Oat yogurt has an earthy, mildly sweet taste.
Cashew yogurt
Cashew yogurt begins with fermented cashew milk. The consistency can vary from thick to thin. Cashews offer protein, healthy fats, and minerals like magnesium and zinc. Cashew yogurt has a mildly nutty and slightly tangy flavor.
What are the differences between dairy and non-dairy yogurt?
There are a few key differences between traditional dairy yogurt and non-dairy yogurt alternatives:
Ingredients
– Dairy yogurt is made from milk (usually cow’s milk). Non-dairy yogurt alternatives use plant-based milks like soy, coconut, almond, oat, or cashew.
Texture
– Dairy yogurt has a smooth, creamy texture. Non-dairy yogurts vary more in thickness – soy and almond yogurts tend to be thinner, while coconut and cashew yogurts are thicker.
Taste
– Dairy yogurt has a tangy, tart flavor. Non-dairy yogurts have distinct flavors based on the plant milk, like nutty or coconutty. They can be tangy but are often sweeter.
Nutrition
– Dairy yogurt is higher in protein, calcium, vitamin B12 and riboflavin. Non-dairy yogurts vary in nutrients based on the plant milk, but many are fortified to boost protein, calcium, and vitamin D.
Probiotics
– Both dairy and non-dairy yogurts contain live active cultures, though probiotic strains and amounts can vary by brand. Always check labels for guaranteed probiotics.
What are the pros and cons of non-dairy yogurt alternatives?
There are several pros and cons associated with choosing a non-dairy yogurt instead of traditional dairy yogurt:
Pros:
– Dairy-free, safe for people with milk allergies or lactose intolerance
– Offer similar texture and creaminess to dairy yogurt
– Provide probiotics from live cultures
– Made from nutrient-rich plant milks like soy, nuts, oats
– Often contain less sugar than flavored dairy yogurts
– Naturally lactose-free and vegan
Cons:
– Usually more expensive than dairy yogurt
– Varying flavors based on plant milk (not everyone enjoys)
– Less protein compared to dairy yogurt
– Lower amounts of calcium and vitamins D and B12
– Probiotic content can vary more between brands
What nutrients do non-dairy yogurts provide?
Non-dairy yogurts can provide a variety of beneficial nutrients:
Protein
Non-dairy milks used to make yogurt often provide protein, though amounts vary. Soy yogurt typically offers the most protein (6-8g per serving).
Healthy fats
Coconut, cashew, and almond-based yogurts contain healthy fats from the nuts and coconut. This includes monounsaturated and polyunsaturated omega fatty acids.
Fiber
Some non-dairy yogurts like coconut, cashew, and oat yogurt supply fiber, which aids digestion.
Calcium
Many non-dairy yogurts are fortified with calcium to provide 30-45% of the daily value, though amounts are lower than dairy yogurt.
Vitamin D
Added vitamin D is common in non-dairy yogurts since dairy is a main source of D in the diet. Vitamin D promotes strong bones.
Potassium
Non-dairy milks like soy, almond, and oat contain potassium, an electrolyte that supports nerve signaling and heart function.
Probiotics
Live active cultures are added to non-dairy yogurts, supplying gut-healthy probiotics like S. thermophilus, L. bulgaricus, and L. acidophilus. Amounts vary by brand.
What ingredients are used to culture non-dairy yogurts?
Non-dairy yogurts are cultured using some of the same ingredients as traditional dairy yogurt:
Non-dairy milk
This forms the base of non-dairy yogurt. Soy milk, coconut milk, almond milk, oat milk, and cashew milk are commonly used. The plant-based milk is typically fortified with nutrients like calcium, vitamin D, and vitamin B12.
Starter cultures
Active cultures are added to the non-dairy milk to facilitate fermentation. Common yogurt cultures include Streptococcus thermophilus, Lactobacillus bulgaricus, L. acidophilus, and Bifidobacterium.
Extra flavors and sweeteners
Fruit purees, vanilla, honey, or maple syrup are often mixed in to provide additional flavors. Added sugars make some varieties of non-dairy yogurt sweeter than others.
Natural thickeners
Ingredients like pectin, guar gum, xanthan gum, or starch may help improve the texture and thickness of non-dairy yogurt.
Salt
A pinch of salt helps balance and enhance the flavors of non-dairy yogurt.
Vitamins and minerals
Non-dairy yogurt is often fortified with nutrients like calcium, vitamin D and vitamin B12 to boost the nutritional content.
How do you make non-dairy yogurt at home?
Making non-dairy yogurt at home is a simple process:
1. Choose a non-dairy milk like soy, almond, oat, or coconut milk. Select unsweetened for greater control over taste.
2. Warm the non-dairy milk gently to 110-115°F on the stovetop. Do not boil.
3. Cool milk to 110°F or until lukewarm. This helps the yogurt cultures multiply.
4. Whisk in plain, unflavored non-dairy yogurt containing live cultures or use a yogurt starter.
5. Pour mixture into sterilized jars and incubate 8-12 hours or until thickened. A yogurt maker can be used.
6. Chill yogurt in the refrigerator at least 4 hours to complete fermentation before enjoying. Can last 5-7 days refrigerated.
7. Customize with fresh fruit, vanilla, maple syrup, honey, or jam. Can blend for smoother texture.
What are some recipes using non-dairy yogurt?
Non-dairy yogurt works great in a variety of sweet and savory recipes:
Yogurt bowls
Top non-dairy yogurt with fresh fruit, nuts, seeds, and granola for a balanced breakfast or snack.
Smoothies
Blend non-dairy yogurt with frozen fruit and juice for a creamy, nutritious smoothie.
Chia pudding
Mix non-dairy yogurt with chia seeds, vanilla, maple syrup, and fruit for chia pudding.
Frozen yogurt
Whirl non-dairy yogurt in an ice cream maker for guilt-free frozen yogurt.
Yogurt salad dressings
Whisk non-dairy yogurt with herbs, spices, vinegar or citrus juice for tangy salad dressings.
Yogurt dips and spreads
Stir in seasonings to non-dairy yogurt to make great dips and spreads for snacking.
Marinades and sauces
Mix non-dairy yogurt into marinades and sauces to add moisture, tang, and creaminess.
What are the most popular non-dairy yogurt brands?
Some of the most popular brands of non-dairy yogurt include:
Soy Yogurt Brands
– Silk
– So Delicious
– WholeSoy & Co.
– Nancy’s
– Good Karma
Coconut Yogurt Brands
– So Delicious
– Anita’s
– Coyo
– Maison Riviera
– Cocoyo
Almond Yogurt Brands
– So Delicious
– Silk
– Kite Hill
– Califia Farms
– Forager Project
Oat Yogurt Brands
– Oatly
– Chobani
– Yoats
– Planet Oat
– Stonyfield
Cashew Yogurt Brands
– Forager Project
– So Delicious
– Cashewgurt
– Seed & Mill
– Lavva
Where to buy non-dairy yogurt?
Non-dairy yogurt can be purchased from:
Grocery stores
Major supermarkets like Kroger, Safeway, Publix, and Wegmans carry non-dairy yogurt options, usually with the regular yogurt. More natural and organic markets will have greater variety.
Health food stores
Stores focused on health foods like Whole Foods, Sprouts, Earth Fare, and Fresh Market have robust non-dairy yogurt selections.
Online stores
Many non-dairy yogurt brands can be bought online through Amazon, Thrive Market, Vitacost, and brand websites to get varieties not locally available.
Big box stores
Large retailers like Target, Walmart, and Costco often sell popular non-dairy yogurt brands. Selection is more limited than at grocery and health food stores though.
Co-ops
Local food co-ops are a great source for small-batch and artisanal non-dairy yogurt varieties. Staff can provide helpful recommendations.
Is non-dairy yogurt healthy?
Non-dairy yogurt can be a nutritious choice as part of a balanced diet. Benefits include:
Probiotics
The live active cultures in non-dairy yogurt promote healthy digestion and gut function.
High in nutrients
Non-dairy yogurt provides protein, healthy fats, vitamins, minerals from plant-based milks. Often fortified with vitamin D, calcium, and B12.
Bone health
Calcium and vitamin D added to many non-dairy yogurts support strong, healthy bones.
May support immunity
Probiotics and nutrients in non-dairy yogurt can help strengthen the immune system.
Supports heart health
Some research indicates non-dairy yogurt may improve cholesterol levels and lower blood pressure.
However, flavored non-dairy yogurts often contain added sugars. Opt for unsweetened varieties or use fresh fruit to flavor at home. As with dairy yogurt, portion size is important. Consuming non-dairy yogurt as part of a pattern of healthful eating can provide great benefits. Those with soy allergies should avoid soy yogurt. Overall, non-dairy yogurts can be a smart choice, providing key nutrients for those avoiding dairy.
Conclusion
For people who need or prefer to avoid dairy, non-dairy yogurts provide a delicious plant-based alternative to traditional yogurt. Soy, coconut, almond, oat, and cashew yogurts offer a similar creaminess, taste, and nutrition profile but are made from non-dairy milks fermented with live cultures. Non-dairy yogurts are lactose-free, vegan, and suitable for those with milk allergies. They contain varying amounts of protein, healthy fats, probiotics, vitamins, and minerals from their base ingredients. Many brands are fortified to increase calcium, vitamin D, and B12 content. While not a direct nutritional match to dairy yogurt, non-dairy yogurts can still be a nutritious choice providing key nutrients as part of a healthy diet. With so many plant-based options now available, avoiding dairy no longer means missing out on the enjoyable flavor and health perks of yogurt.
