Eating a dairy free diet has become increasingly popular for health, ethical, and environmental reasons. While cutting out milk, cheese, yogurt, and other obvious dairy products is straightforward, many people don’t realize just how many common foods actually contain hidden dairy ingredients.
Luckily, there are still plenty of normal, everyday foods that just happen naturally to be dairy free. Learning which of your favorite foods are already dairy free can make transitioning to a vegan or dairy free diet much easier.
Fruits and Vegetables
Most fresh fruits and vegetables are naturally dairy free. Here are some of the most common:
- Apples
- Bananas
- Oranges
- Strawberries
- Blueberries
- Raspberries
- Grapes
- Cherries
- Pineapple
- Mango
- Peaches
- Plums
- Apricots
- Pears
- Tomatoes
- Cucumbers
- Carrots
- Broccoli
- Cauliflower
- Spinach
- Kale
- Asparagus
- Zucchini
- Potatoes
- Sweet potatoes
- Butternut squash
- Pumpkin
- Onions
- Garlic
- Mushrooms
- Peppers
- Eggplant
Fresh, whole fruits and vegetables are a great dairy free choice. However, be careful of pre-cut veggies, salads, and slaws that might have a dairy-based dressing or cheese mixed in.
Beans, Legumes, Nuts and Seeds
Beans, legumes, nuts and seeds are very versatile ingredients that are also normally dairy free:
- Black beans
- Pinto beans
- Kidney beans
- Lentils
- Split peas
- Chickpeas
- Peanuts
- Almonds
- Walnuts
- Pecans
- Cashews
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flax seeds
Beans and lentils are great sources of plant-based protein. Nuts and seeds make excellent snacks and salad toppers and provide healthy fats. Just check the ingredient labels on flavored nut varieties, which sometimes contain milk ingredients.
Grains and Flours
Most plain grains and flours are dairy free:
- Rice
- Quinoa
- Oats
- Barley
- Millet
- Buckwheat
- Corn
- Wheat
- Rice flour
- Oat flour
- Almond flour
- Coconut flour
Watch out for flavored rice mixes that can contain milk ingredients. Breads, crackers, cereals, and other processed grain products often have dairy-based ingredients added, so always check labels carefully.
Plant-Based Milk and Dairy Alternatives
There are many plant-based milks and dairy alternatives made from nuts, seeds, grains, and legumes that are dairy free options:
- Almond milk
- Cashew milk
- Coconut milk
- Soy milk
- Oat milk
- Rice milk
- Hemp milk
- Flax milk
- Dairy-free cheese
- Dairy-free yogurt
- Dairy-free ice cream
- Dairy-free butter/spreads
Check the labels to verify these products are 100% dairy free, as some contain small amounts of milk derivatives.
Condiments, Oils and Dressings
Many common condiments are dairy free including:
- Ketchup
- Mustard
- Relish
- Hot Sauce
- BBQ sauce
- Soy sauce
- Vinegars
- Olive oil
- Coconut oil
- Vegetable oil
- Balsamic dressing
- Vinaigrettes
- Tahini
However, some condiments like ranch, blue cheese, honey mustard, and creamy salad dressings do contain dairy. Make sure to read labels.
Herbs, Spices and Seasonings
All fresh and dried herbs, spices, and seasonings are dairy free including:
- Basil
- Oregano
- Thyme
- Rosemary
- Parsley
- Cilantro
- Mint
- Chili powder
- Curry powder
- Paprika
- Cinnamon
- Nutmeg
- Cumin
- Turmeric
- Ginger
- Salt
- Pepper
- Garlic powder
- Onion powder
Herbs, spices, and seasonings add tons of flavor and variety to dairy free cooking.
Beverages
Many popular drinks are dairy free including:
- Water
- Sparkling water
- Coffee
- Black tea
- Green tea
- Herbal tea
- Fruit juice
- Soda
- Plant-based milk
- Nut milk
- Wine
- Beer (most are dairy free)
Avoid creamers, sweetened coffee drinks, chocolate milk, protein shakes, and alcoholic beverages made with cream liqueurs.
Sweets and Desserts
Even sweets and desserts can be dairy free including:
- Fresh fruit
- Dark chocolate
- Sorbet
- Coconut milk ice cream
- Dairy free cookies
- Dairy free brownies
- Jams and jellies
- Dairy free cake
- Dairy free pudding
- Dairy free popsicles
Avoid traditional ice cream, custard, most cream-filled desserts, and desserts with butter, cream or cream cheese as ingredients.
Protein and Meat Options
Many proteins are naturally dairy free:
- Chicken breast
- Turkey
- Pork
- Beef
- Lamb
- Fish and seafood
- Eggs
- Tofu
- Tempeh
- Seitan
- Beans
- Lentils
- Nuts
- Seeds
Avoid breaded or creamed meats, meats in creamy sauces, and cheese-stuffed meats like cheese ravioli.
Normal Snack Foods
Believe it or not, many snack foods are dairy free including:
- Potato chips
- Tortilla chips
- Popcorn
- Rice cakes
- Crackers
- Pretzels
- Fruit snacks
- Vegetables and hummus
- Fresh fruit
- Trail mix
- Granola bars
- Dark chocolate
- Nuts
- Seeds
Avoid cheesy snacks like Cheetos or Goldfish, creamy dips, and chocolate candy with milk ingredients.
Normal Condiments and Sauces
Many condiments and sauces are dairy free including:
- Ketchup
- Mustard
- Mayonnaise
- Hot sauce
- BBQ sauce
- Chili sauce
- Soy sauce
- Teriyaki sauce
- Fish sauce
- Worcestershire sauce
- Hoisin sauce
- Taco sauce
- Enchilada sauce
- Marinara sauce
- Pizza sauce
Avoid cream-based sauces like Alfredo, bechamel, cheese sauces, and dips made with sour cream or cream cheese.
Normal Baking and Cooking Items
Staple baking and cooking items that are dairy free:
- Flour
- Sugar
- Oil
- Salt
- Pepper
- Herbs
- Spices
- Vanilla
- Chocolate
- Baking powder
- Baking soda
- Cocoa powder
- Cornstarch
- Vegetable broth
- Potatoes
- Rice
- Beans
Substitute dairy free milk, yogurt, butter and cream cheese in recipes. Avoid cake mixes, biscuit mixes, and creamy soup bases that contain milk ingredients.
Normal Meal Time Foods
Here are some common dairy free meal options:
Breakfast:
- Oatmeal
- Fresh fruit
- Cold cereal
- Toast
- Pancakes
- Waffles
- Hashbrowns
- Corn tortillas
- Beans
- Rice
- Eggs
- Smoothies
Lunch:
- Salad
- Sandwich with dairy free cheese
- Soup
- Sushi
- Veggie burger
- Stir fry
- Tacos
- Quesadillas
- Rice and beans
- Pasta
Dinner:
- Stir fry
- Curry
- Chili
- Enchiladas
- Fajitas
- Burgers
- Pasta
- Salad
- Soup
- Tofu
- Rice and beans
- Tacos
- Pizza with dairy free cheese
The key is substituting dairy free milk, cheese, yogurt, etc. in recipes that normally contain dairy. With all these everyday foods to build meals around, eating dairy free is totally doable!
Conclusion
Eating dairy free doesn’t mean you have to give up normal everyday foods. Many common foods are naturally dairy free including fruits, vegetables, grains, beans, nuts, seeds, oils, herbs and spices. With plant-based dairy substitutes like almond milk and dairy free cheese, bread, desserts and more, it’s possible to still enjoy your favorite foods.
Just be sure to read labels carefully, as dairy ingredients can lurk in unexpected places. Focus on all the delicious dairy free options available and eating dairy free can be easy and enjoyable.
