Want to go dairy-free but not sure where to begin? I'm sharing my best tips on creating a dairy-free meal plan & how to go dairy-free!
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There are lots of reasons to go dairy-free. Maybe you have an allergy in your family and have to be super strict about eliminating all dairy. Or perhaps you've tried Whole30 or another elimination diet and realized dairy doesn't agree with you. Or maybe you're not sure dairy is a good nutritional choice.
Whether you're simply looking to reduce dairy or eliminate it altogether, figuring out how to go dairy-free can be challenging!
At Prep Dish, dairy is completely optional on all of our gluten free, paleo and super fast meal plans. That means I've had a lot of experience in creating delicious, satisfying dairy-free meal plans. You don't have to forgo your family favorites or feel like you're missing out, promise!
I hope these tips make going dairy free more manageable. And don't forget, you can get a FREE Prep Dish meal plan here if you'd like a done-for-you dairy free meal plan to get you started!
Tips on a Dairy Free Meal Plan
1. Focus on What You Can Have
If you're new to dairy-free, I highly recommend you try focusing on what you can eat. It's easy to feel like you're missing out but the truth is, there are tons of delicious dairy-free recipes out there! (Just look at some of my favorites below!)
While you may eventually want to try adapting your tried and true favorites to remove the dairy, it can be hard not to compare the new version to the old dairy-laden one. Instead, take this as an opportunity to expand your repertoire and explore new kinds of recipes that include only ingredients you can have.
2. Find Your Favorite Substitutes
While I do wholeheartedly believe in the above recommendation, there are of course certain treats you'll want to adapt to be dairy-free. (I walk you through some of my favorite dairy-free adaptations in this short video.)
Experiment with different dairy alternatives until you find your favorite. If you can't imagine your mornings without yogurt, by all means, work to find a dairy-free version you love!
Personally, I love replacing dairy with coconut milk or cashew cream, depending on the recipe. If you've never made cashew cream, check out my quick recipe and tips here. (I also have a great recipe for homemade almond milk and one for chocolate cashew milk you might enjoy!)
3. Add Healthy Fats
In some recipes, you can simply omit the dairy and it will still be just as tasty. But sometimes you take out the dairy and the recipe just feels lacking.
One of the reasons is that dairy adds more than just creaminess and flavor, it adds fat and that's a crucial element to making any meal satisfying.
As you're figuring out how to go dairy-free in a way that works for you, make sure to include plenty of healthy fats in your meals. Avocado, nuts, olive oil and coconut milk are all great ways to do this!
Easy Dairy Free Meals
Now that I've covered my best tips, here are some tried and true recipes to add to your dairy-free meal plan. Most of these are dairy-free as written, while a few include optional dairy like a sprinkle of parmesan that you can easily omit.
I hope you find some new favorites!
Orange Carrot Smoothie
There are plenty of dairy-free smoothies out there but if you're looking for a truly creamy one, I recommend my orange carrot smoothie! It calls for 2 cups of your milk of choice – coconut milk, almond milk, oat milk, you can't go wrong!
Sweet Potato Breakfast Bowls
If you're used to eating yogurt for breakfast, you may enjoy sweet potato bowls as an alternative. Sure the texture is different, but you can pile on all of those toppings that make yogurt so tasty. (Try topping with my paleo granola!)
Chai Spiced Zucchini Muffins
These gluten free muffins use a mix of almond flour and coconut flour for the perfect texture. They also call for almond butter, giving the recipe plenty of protein and healthy fats for a satisfying dairy-free breakfast.
Healthy Breakfast Sandwiches
With the creamy avocado on these homemade breakfast sandwiches, you'll never miss the cheese!
Eggs in Avocado
For a 2-ingredient breakfast, this one is quite festive!
Dairy Free Lunch Ideas:
This salad has two things I consider essential for an entree salad: plenty of protein and a variety of textures!
If you need a dairy-free replacement for creamy salad dressings, I can't recommend my Dairy-Free Ranch enough!
BLT Lettuce Wraps
Avocado mayo is a great option for adding creaminess to sandwiches and wraps without using dairy. I personally love this brand! You could of course use tortillas for wraps instead of lettuce if you're not low carb.
Chicken Salad Lettuce Wraps
This is another one that puts avocado mayo to use! The chicken salad is delicious on lettuce wraps but it's also quite versatile Enjoy with crackers, atop a salad, or simply with a fork!
Pecan Crusted Chicken Collard Wraps
I admit these take a bit longer to prepare but, like all Prep Dish recipes, they're designed for meal prep. This means you can do all the hard work ahead of time and enjoy a truly delicious lunch when it's time.
Mix & Match Lunch Prep
Lastly, this isn't a recipe exactly, but more of a lunchtime strategy. I share tips on how to meal prep a few items each week and then mix and match them to create different lunches throughout the week!
Easy Dairy Free Dinners:
Greek in origin, moussaka is a hearty casserole where beef (or lamb), eggplant, tomatoes and spices are topped with a bechamel sauce before baking in the oven. If you're not familiar with bechamel, it includes items like butter, milk and cheese…not so good for a dairy-free meal plan! My version uses cashew cream instead and it is every bit as tasty!
That creamy ricotta layer is pretty quintessential for lasagna but it turns out you can use cashew cream here too! My recipe calls for either Greek yogurt OR cashew cream and the parmesan sprinkled on top is completely optional.
You'll actually find three quick and easy stir fry recipes in this post. Stir fry is a great dairy-free option in general since there are no substitutions to make!
Dairy Free Shepherd's Pie
Shepherd's pie is traditionally topped with a creamy mashed potato layer. My version calls for a mix of cauliflower and potatoes mashed together. I leave out the dairy elements and it still tastes great!
When you picture enchiladas you probably envision a layer of melted cheese on top. I find though that with a quality homemade enchilada sauce, that layer is unnecessary. The sauce provides plenty of flavor and keeps the enchiladas from being dry all on its own.
Nothing screams comfort food quite like meatloaf! I like to use bison here but ground beef is a great option as well. A homemade tomato sauce replaces the traditional ketchup for a more grown-up (and of course, healthier!) version.
Chicken Pot Pie Soup
Cashew cream to the rescue, once again! It's amazing how much creaminess this nut-based cream can add. It blends quite well into soups so feel free to substitute cashew cream for any creamy soup you love.
For many of us, pizza is one of the hardest foods to give up when going dairy-free. Sure there are dairy-free “cheeses” but some of them have some pretty strange ingredients and may not taste close enough to the real thing to satisfy your craving. Pizza soup is a great alternative! It has all of the classic pizza flavor, but in a gluten free, dairy-free soup.
Dairy Free Mashed Potatoes + Your Favorite Protein
Cashew cream and broth come together to create a rich, creamy bowl of mashed potatoes without any butter or cream in sight. Add some fresh herbs to give it even more flavor!
Serve these potatoes with chicken, steak or whatever protein you're in the mood for.
Dairy Free Pesto
Have you ever tried making pesto without the parmesan? It turns out it's still totally delicious! Pesto has plenty of richness from the olive oil and plenty of flavor from the herbs, without the need for any cheese at all. Serve atop salmon as pictured, on chicken, or tossed with pasta or zoodles.
Simple Dairy Free Desserts:
A quick note on chocolate: All of the below desserts are dairy-free if you choose dairy-free chocolate when required. You can find several dairy-free options on Thrive Market like these chocolate chunks and this dark chocolate bar. You can also find dairy-free chocolate from the Enjoy Life brand at many grocery stores!
Chunky Monkey Nice Cream
I was so happy when I realized how good banana “nice cream” tastes, and how close to the real thing! The best part? You don't even need an ice cream maker for this one and the options for mix-ins are endless.
Coconut Whipped Cream & Berry Parfaits
Sometimes the simplest desserts are the best. That's certainly true when we're talking about homemade coconut milk whipped cream and whatever beautiful fruit is in season. (Watch my video on how to make perfect coconut milk whipped cream here!)
Dairy Free Chocolate Pudding
You would never guess that avocados are the secret ingredient giving this pudding its irresistible creaminess. I know it sounds weird, but trust me on this one!
Coconut milk gives this mousse its beautiful texture and just a touch of coffee elevates the flavor to something truly special.
Paleo Chocolate Brownies with Raspberry Sauce
Can't imagine brownies without all the butter? It turns out coconut oil is the perfect replacement. The homemade raspberry sauce is optional but you won't regret the effort if you give it a try!
Want to try a dairy free meal plan for free?
As I mentioned, dairy is totally optional on our Prep Dish meal plans, with the exception of our low carb keto-friendly meal plan. Sign up for a free trial to see if these meal plans are a good fit for your family!