Eating dairy free meals is becoming increasingly popular for many reasons. Some people choose to avoid dairy due to food allergies or intolerances like lactose intolerance. Others opt for plant-based diets and avoid animal products altogether. Many also find that cutting out dairy improves their digestion, skin, and even weight loss goals.
Luckily, it’s relatively easy to adapt many favorite recipes to be dairy free. With the growing popularity of plant-based milks, cheeses, yogurt and butter, you can recreate creamy and satisfying meals without the dairy. Here’s an overview of tips, substitutions, and many dairy free meal ideas for breakfast, lunch, dinner and snacks.
Tips for cooking and baking without dairy
When cooking without dairy, keep these guidelines in mind:
- Use plant-based milk instead of cow’s milk. Popular options are almond milk, coconut milk, oat milk, soy milk, rice milk, hemp milk and more. Look for unsweetened varieties without many additives.
- Replace butter with dairy free margarine, coconut oil or olive oil in savory cooking. For baking, try vegan butter, coconut oil or applesauce.
- Swap cheese for dairy free alternatives. Popular options are made from nuts, soy, coconut oil and starches like potato and tapioca.
- Choose dairy free yogurts made from soy, coconut, almond or oats. Or make your own yogurt from plant-based milk.
- Substitute cream with full fat coconut milk or cashew cream.
- Use oil, nut butters, avocado, banana, pumpkin or applesauce in smoothies instead of yogurt.
- Check labels for hidden dairy like whey, casein and lactose in packaged foods.
- Buy specifically dairy free packaged foods like frozen pizza, ice cream, snacks and desserts.
With some creativity and experimenting, you can adapt recipes to be just as tasty without the dairy.
Dairy free breakfast ideas
Breakfast is an easy meal to make dairy free. Here are some ideas:
Overnight oats
This make-ahead breakfast is highly customizable. Combine oats with your choice of plant-based milk and stir in mix-ins like fruit, nuts, seeds, nut butter, coconut and spices. Chia seeds help give a tapioca-like texture.
Smoothies
Blend up fruit, greens, plant-based milk or yogurt, nut butter, chia or flax seeds, oats and other mix-ins for a nourishing dairy free smoothie. Some recipe ideas are strawberry banana, chocolate peanut butter, green protein and berry antioxidant smoothies.
Avocado toast
Top whole grain or other bread with mashed avocado, smoked salmon, sautéed veggies, nut butter, herbs and other creative options for a satisfying dairy free breakfast.
Tofu scramble
For a savory breakfast, scramble up tofu with veggies like bell pepper, spinach and onion and seasonings. Serve with a side of potatoes or rice.
Granola with fruit
Enjoy a bowl of homemade or store-bought dairy free granola with your choice of plant-based milk and fresh fruit like berries and banana. Granola made with nuts, seeds, oats and coconut oil makes a hearty cereal.
Breakfast sandwiches
Choose a dairy free bread and fill with tofu scramble or fried egg, avocado, tomato slice, spinach and nut butter for a satisfying hand-held breakfast.
Breakfast tacos or burritos
Make breakfast tacos with corn tortillas, scrambled tofu crumbles, diced potatoes, peppers, onions, salsa and avocado. For a breakfast burrito, roll up tofu scramble or beans in a whole grain tortilla.
| Dairy free breakfast | Ingredients |
|---|---|
| Overnight oats | Oats, chia seeds, plant-based milk, fruit, nuts |
| Smoothie | Fruit, greens, plant-based milk/yogurt, nut butter, seeds |
| Avocado toast | Bread, avocado, smoked salmon, veggies |
| Tofu scramble | Tofu, veggies, seasonings |
| Granola and fruit | Dairy free granola, plant-based milk, fruit |
| Breakfast sandwich | Bread, tofu/egg, avocado, spinach, nut butter |
| Breakfast taco/burrito | Tortilla, tofu crumbles/beans, potatoes, salsa, avocado |
Dairy free lunch ideas
It’s easy to pack or pick up a dairy free lunch. Here are some nutritious options:
Salads
Build a salad with mixed greens, proteins like chickpeas or salmon, nuts, seeds, fruit, roasted veggies and a homemade oil and vinegar-based dressing.
Buddha bowls
Combine cooked whole grains like quinoa or brown rice with roasted veggies, greens, pickled veggies, nuts and a flavorful dressing for a balanced one-bowl meal.
Soup and sandwich
Pair a comforting soup like split pea, lentil or vegetable with a sandwich filled with hummus, avocado and veggies on dairy free bread.
Noritos or wraps
Fill a whole grain tortilla or wrap with hummus, roasted veggies, greens, plant-based deli slices, nut butter and other fillings.
Sushi rolls
Enjoy vegetable sushi rolls made without dairy products. Fill with cucumbers, avocado, pickled carrots, edamame and other veggies.
Burgers and fries
Grill up a tasty veggie or black bean burger with dairy free cheese and pile with all the toppings. Enjoy oven-baked fries on the side.
| Dairy free lunch | Ingredients |
|---|---|
| Salad | Mixed greens, chickpeas/salmon, nuts, seeds, dressing |
| Buddha bowl | Grains, roasted veggies, greens, dressing |
| Soup and sandwich | Dairy free soup, sandwich with hummus, avocado, veggies |
| Wrap/norito | Tortilla, hummus, veggies, greens, plant deli meat |
| Sushi rolls | Rice, cucumber, avocado, carrots, spinach |
| Burgers and fries | Veggie/bean burger, dairy free cheese, oven fries |
Dairy free dinner ideas
You can easily adapt many classic dinner recipes to be dairy free. Here are some ideas:
Stir fries and curry
Whip up a veggie and tofu stir fry with a sauce of reduced soy sauce, vinegar, garlic and ginger. Curries made with coconut milk are naturally dairy free.
Vegetable noodles
For a lighter option, make “noodles” out of spiralized zucchini, carrots or butternut squash. Toss with your favorite vegetables and a nut or seed based sauce.
Sheet pan meals
For easy cooking, roast your choice of proteins and vegetables all on one sheet pan. A simple seasoning of oil, vinegar, garlic, herbs and spices is delicious.
Chili
Warm up with hearty chili made with beans or lentils and loads of veggies. Top with avocado, chives and tortilla chips.
Burgers
Grill marinated portobello mushroom burgers stuffed with caramelized onions and roasted veggies. Top with hummus in place of cheese.
Fajitas
Sauté up bell peppers and onions and serve with rice, beans, salsa, guacamole and dairy free cheese wrapped in tortillas.
Pizza
Make pizza with a dairy free crust and top with marinara sauce, loads of veggies and vegan cheese or nutritional yeast for a cheesy flavor.
| Dairy free dinner | Ingredients |
|---|---|
| Stir fry/curry | Tofu, veggies, coconut milk-based sauce |
| Veggie noodles | Zucchini, carrot or squash noodles, nut based sauce |
| Sheet pan meal | Roasted protein and veggies, oil, vinegar, garlic |
| Chili | Beans, lentils, veggies, avocado |
| Burgers | Portobello mushroom, hummus, roasted veggies |
| Fajitas | Peppers, onions, rice, beans, salsa, guacamole |
| Pizza | Dairy free crust, sauce, veggies, vegan cheese |
Simple dairy free side dishes
Round out any meal with these easy dairy free sides:
- Roasted potatoes, carrots, Brussels sprouts
- Quinoa or whole grain like brown rice
- Sauteed greens like kale or spinach
- Roasted vegetable medley
- Green salad with oil and vinegar dressing
- Vegetable fried rice
- Sauteed zucchini or summer squash
- Cauliflower mash
- Roasted beets
- Marinated mushrooms and onions
Dairy free snacks
Having easy snacks on hand can help you avoid dairy slip-ups when hunger strikes. Here are nutritious dairy free snacks to try:
Fruit and nut butter
Apples, bananas, berries or other fresh fruit with a spread of peanut, almond or sunflower seed butter makes a simple, satisfying snack.
Veggies with hummus
Dip raw veggies like carrots, cucumber, bell pepper strips, broccoli and cauliflower florets in protein-packed hummus.
Energy balls
Make no-bake energy balls by combining nuts, seeds, oats, coconut, nut butter, dried fruit and cocoa powder. They store well to eat on the go.
Popcorn
Air-popped popcorn tossed with a little olive oil and sea salt makes an easy whole grain snack. Top with nutritional yeast for cheesy flavor.
Rice cakes
Top whole grain rice cakes with nut butter, smashed avocado, bananas, or ricotta for an easy snack or mini meal.
| Dairy free snack | Ingredients |
|---|---|
| Fruit and nut butter | Fresh fruit, nut/seed butter |
| Veggies and hummus | Raw veggies, hummus |
| Energy balls | Nuts, seeds, oats, coconut, nut butter, dried fruit |
| Popcorn | Air-popped popcorn, olive oil, salt |
| Rice cakes | Rice cakes, smashed avocado, nut butter |
Delicious dairy free desserts
You don’t have to miss out on sweet treats by avoiding dairy. Here are some ideas for luscious dairy free desserts:
Fruit crisp
Make an easy crisp by topping fresh fruit with a streusel oat topping and baking until golden. Apples, pears, peaches, berries and more can be used.
Nice cream
For a creamy frozen dessert, blend up frozen bananas into soft serve “nice cream”. Mix in cocoa powder, peanut butter or berries.
Chocolate avocado pudding
Blend up avocado, cocoa powder, maple syrup and vanilla for an ultra creamy, dairy free chocolate pudding.
Pumpkin custard
Purée pumpkin with coconut milk, maple syrup, vanilla and warming spices like cinnamon and ginger for a comforting cold weather treat.
Nutty energy balls
Mix together nut butter, oats, seeds, cocoa powder, shredded coconut and a touch of sweetener like maple syrup. Roll into bite size balls for a nourishing dessert or snack.
Banana “milkshake”
Blend up frozen banana and nut butter with your choice of plant-based milk for a thick and creamy shake-like treat.
| Dairy free dessert | Ingredients |
|---|---|
| Fruit crisp | Fresh fruit, oat topping |
| Nice cream | Frozen banana |
| Chocolate avocado pudding | Avocado, cocoa, maple syrup |
| Pumpkin custard | Pumpkin, coconut milk, maple, spices |
| Energy balls | Nut butter, oats, seeds,cocoa, coconut |
| Banana “milkshake” | Frozen banana, nut butter, plant milk |
Conclusion
Eating dairy free is simple with so many nutritious and tasty options to choose from. With some easy substitutions and creative plant-based ingredients, you can adapt many favorite recipes to be dairy free. Breakfast, lunch, dinner, snacks and dessert can all be rich, satiating and full of flavor without dairy.
Focus on incorporating plenty of fresh fruits, vegetables, whole grains, plant proteins, healthy fats and spices into your routine. With balanced dairy free meals and snacks, you can feel nourished and satisfied following a dairy free lifestyle.