Can’t Do Dairy? No Problem! A Dietitian’s Guide to Dairy-Free Nutrition & Flavor  

If you or someone you know avoids dairy — whether due to lactose intolerance, a milk allergy, or personal preference — you can still enjoy the flavor, comfort and nutrition typically associated with dairy foods. During June Dairy Month and beyond, consider these five dietitian-approved ways to nourish your body with key nutrients like calcium, vitamin D, and protein, without missing a beat! 

Explore Plant-Based Milk Alternatives

The dairy aisle is bursting with delicious non-dairy possibilities perfect for sipping, stirring, and using in your favorite recipes. Each variety brings its own unique flavor and feel, so don’t be afraid to mix, match, and experiment until you find your perfect pour. Some popular favorites include: 

• Almond milk: light and slightly nutty – great for coffee and smoothies 

• Oat milk: naturally creamy and ideal for lattes and baking 

• Coconut milk: excellent for creamy soups and desserts, or everyday use 

• Soy milk: boasts a high protein content, making it a good replacement for dairy in recipes 

• Cashew milk: offers an extra creamy texture great for sauces.

Tip: Compare labels for calcium, vitamin D, added sugars, and protein to find a nutritional match for your needs. 

Try Low-Lactose Cheeses or Plant-Based Alternatives

Lactose intolerant? Some cheeses — like cheddar, brie, parmesan, and Swiss — are lower in lactose and may be safe to enjoy in moderation. It’s all about finding what works for you. Prefer to skip dairy altogether? Plant-based cheeses have come a long way, with tasty options made from almonds, cashews, soy, and coconut oil. From shredded to spreadable, here are some delicious ways to enjoy them: 

• Nut-based cheeses: creamy and tangy – great for spreads and sauces 

• Coconut oil-based cheeses: melt well and work for grilled cheese or pizza 

• Soy-based cheeses: commonly used in pizzas, sandwiches, and salads; can also be used for cooking and baking, where it can be melted, grated, or incorporated into sauces 

Tip: Look for options fortified with calcium and B12 for added nutrition. 

Choose Dairy Free Yogurts with Benefits

Some individuals with lactose intolerance may enjoy small amounts of regular yogurt. However, dairy-free yogurt is a great option for those avoiding lactose or choosing plant-based alternatives. They’re lactose-free and still offer healthy fats along with beneficial probiotics. When picking one, check the label for calories, fiber, added sugars, protein, and fat. Common bases for these yogurts include almonds, cashews, soy, coconut, flaxseed, and oats, so nutrition and taste can differ widely. Try some plain varieties to start, and you can customize by adding your own fruit, nuts, or spices if you want to keep the sugar lower.  

• Coconut, almond, soy or oat yogurts are made by fermenting coconut milk, almond milk, soy milk or oat milk and adding live and active cultures. Often a bit of sugar, fruit (unless it’s plain), and a handful of other ingredients are added. Most have a rich and creamy texture and can be used in recipes just as regular yogurt can.  

Enjoy Dairy-Free Frozen Favorites

We all love a frozen sweet treat, and there are many dairy-free alternatives at your local supermarket! Whether you’re lactose intolerant or just trying to avoid dairy, there are an abundance of frozen favorites to enjoy and keep you cool. 

• Non-dairy ice cream can be made from almond, oat, coconut, soy, and cashew milk. Brands like So Delicious, Ben & Jerry’s Non-Dairy, and Oatly make delicious options. 

• Fruit sorbet is naturally dairy-free and super refreshing. Flavors like mango, raspberry, and lemon are classics. 

• Frozen fruit bars: Think popsicles made with real fruit juice or puree — just check the label for any dairy ingredients. 
• Frozen mochi brands, such as Bubbies, offer a variety of plant-based options made with non-dairy milk.

 

Perfect Your Dairy-Free Coffee Routine

Coffee lover? You don’t have to give up your favorite brew to go dairy-free! From creamy oat milk lattes to coconut-infused espresso, there are endless plant-based options to flavor your cup. Whether you’re avoiding dairy or just exploring new tastes, get ready to sip on something delicious! Check out this variety of dairy-free creamers:

• Nutpods – A wide selection of non-dairy creamers to enjoy with your favorite cold brew. 
• Ripple Original Plant-Based Half & Half – To get the smooth and creamy taste of half & half. 
• So Delicious Dairy Free – A coconut milk-based creamer in original and French vanilla. 
• Planet Oat’s Coffee Cake Oatmilk Creamer – For those who like coffee cake with their coffee.

Easy Dairy-Free Meal Prep Ideas

With the ingredients listed above, you can forget about saying “no” to the comforting feeling of eating a cheesy plate of scrambled eggs or a refreshing ice cream bar. Here are some tasty dairy-free meal ideas to get you started.

Smoothies – Simply swap traditional milk or yogurt with plant-based options like almond, oat, or coconut milk for a creamy, nutrient-packed smoothie. Check out some great smoothie formulations here, and our tasty recipe for an Easy Breezy Smoothie Bowl. 

Overnight oats – Use coconut or almond milk and dairy-free yogurt, and top with nuts and fruit. Try this delicious recipe for Maple Pecan Latte Overnight Oats! 

Yogurt parfaits and bowls – Pair dairy-free granola with coconut or almond yogurt and fruit for a crunchy, satisfying breakfast or snack. 

Muffins – Substitute the dairy ingredients for plant-based alternatives like in these amazing Dairy Free Double Chocolate Banana Muffins.  

Sandwiches and wraps – Switch out the dairy cheese and try dairy-free cheese slices with hummus, guacamole or sliced avocado, and roasted red pepper spread or tapenade.

Warm and cozy dairy-free soups – Plant-based milk alternatives can easily be substituted for regular milk or cream in homemade soups, like in this Creamy Tomato Soup with Grilled Cheese Croutons.

Cheesy sauces – Blend cooked carrots, potatoes, nutritional yeast, and a splash of oat milk for a creamy, cheddar-like sauce. Or seek out dairy-free, cheese-based family favorite meals like this flavorful Macaroni and Cheese.  

Puddings – Plant-based milk can easily be used in recipes like this delicious Dairy-Free Chocolate Pudding. 

Craving something creamy or searching for dairy-free? Dive into Easy Home Meals for a swirl of delicious inspiration and discover your next favorite dairy or dairy-free recipe!

About the Author: Shari Steinbach, MS RDN

Shari is a nationally recognized food and nutrition consultant with over 25 years of experience as a health professional with two major supermarket chains in the Midwest. She specializes in crafting unique programs for her clients that provide meaningful nutrition and meal planning solutions for today’s consumers. Shari holds a Bachelor of Science Degree in Dietetics from Central Michigan University and a Master of Science Degree in Human Nutrition from Andrews University in Michigan.