Dairy-Free Diet Recipes

Making meals for kids with a milk allergy or lactose intolerance (trouble digesting a sugar in milk) may require some extra planning. People who are allergic to milk must avoid products with animal milk in them and products made from animal milk. Kids with lactose intolerance may also need to avoid those foods, or just limit them. 

If your child is on a dairy-free diet, these yummy recipes can help. When getting ready to make a recipe, always check the food labels for the ingredients you use. The nutrition facts for each recipe may vary depending on which brands of foods you use. 

How Should I Read Food Labels?

Be sure to review ingredient lists and the “Contains” statement on all food labels — even for those products labeled “dairy free.” Sometimes companies say “dairy free” for products that are low in lactose or lactose free, but they may still have milk protein in them. When looking for foods that don’t have dairy, try these food label tips.

Breakfast

Strawberry Smoothie

This tastes great with fresh fruit, but you can also make it with frozen fruit. If you don't have any strawberries on hand, use any other type of fruit you find tasty!

Prep time: 10 minutes | Serves 1 | Serving size: 1 cup

Ingredients:

• 1/2 cup vanilla dairy-free yogurt
• 1/2 cup strawberries
• 2 ice cubes
• 2 teaspoons vanilla extract

How to prepare:

Blend all ingredients in a blender until smooth.

Nutrition facts (per serving):

• 102 calories
• 3 g protein
• 1.6 g fat
• 0 g saturated fat
• 20 g carbohydrate
• 2 g fiber
• 0 mg cholesterol
• 14 mg sodium
• 30 mg calcium
• 0.6 mg iron

Change it up!

Add a ripe banana to make it sweeter and thicker.

Lunch/Dinner

Balsamic Tomato Chicken & Pasta

Enjoy this flavorful pasta dish with a side of dairy-free garlic bread and a favorite vegetable.

Prep time: 45 minutes | Serves 5 | Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Ingredients:

• 18 ounces chicken breast, cut into small pieces (½-inch squares)
• 1/2 cup onion, diced
• 2 cloves garlic, minced
• 2 cans (14.5 ounces each) diced tomatoes
• 1-1/2 cups sliced mushrooms
• 1/3 cup balsamic vinegar
• 1 teaspoon basil
• 1 teaspoon oregano
• 1/2 teaspoon thyme
• 1/2 teaspoon rosemary
• 1/4 cup tomato paste
• nonstick cooking spray
• 3-1/3 cups cooked pasta

How to prepare:

1. Spray a large skillet with nonstick cooking spray. Sauté (fry quickly in a little oil or dairy-free butter) onion, garlic, and mushrooms for 5 minutes over low heat.
2. Add chicken pieces to skillet and cook over medium high heat until no longer pink.
3. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and dried herbs to the chicken mixture.
4. Mix together well and simmer over medium low heat for 20 minutes.
5. For each serving, top 2/3 cup of cooked pasta with 1 cup of chicken and sauce.

Nutrition facts (per serving):

• 434 calories
• 37 g protein
• 4 g fat
• 64 g carbohydrate
• 3 g fiber
• 125 mg cholesterol
• 552 mg sodium
• 88 mg calcium
• 6.4 mg iron

Change it up!

• Use low-sodium canned tomatoes and tomato paste if you want to lower the amount of sodium.
• Try adding dairy-free mozzarella or Parmesan.
• Add more tomato paste for a thicker sauce or use less tomato paste for a thinner sauce.

Chicken With Beans & Rice

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes | Serves 4 | Serving size: 1-1/3 cups of beans and rice mixture

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup onion, minced
• 2 garlic cloves, minced
• 1/2 cup red pepper, chopped
• 1/2 teaspoon cumin powder
• 2 tablespoons canned chipotle peppers, minced
• 16 ounces cooked boneless, skinless chicken breast, cut into bite-size pieces
• 1 can (15 ounces) low-sodium black beans, drained and rinsed
• 1 cup chopped tomatoes
• 1 cup chicken stock
• 2 cups cooked rice
• 1/2 teaspoon kosher salt

How to prepare:

1. Heat skillet and add olive oil.
2. Add onion and cumin powder and sauté until onion is softened.
3. Add chicken breast and toss to coat in oil, sauté for 5 minutes.
4. Add peppers and garlic and sauté for another 2 minutes.
5. Add black beans, tomatoes, and chicken stock and bring to a boil.
6. Cover and simmer on the stove for 15 minutes.
7. Serve over rice.

Nutrition facts (per serving):

• 355 calories
• 2 g fat
• 1 g saturated fat
• 36 g protein
• 46 g carbohydrate
• 9 g fiber
• 66 mg cholesterol
• 558 mg sodium
• 58 mg calcium
• 3.8 mg iron

Change it up!

• Serve with yellow or brown rice.
• Sprinkle dairy-free cheddar cheese over the top of this dish.
• Swap fresh hot green chile peppers or canned hot chile peppers for chipotle peppers.

Curry Chicken

Enjoy this baked chicken dish that has a bit of Indian flare.

Prep time: 45 minutes | Serves 2 | Serving size: 1 chicken breast

Ingredients:

• 2 boneless, skinless chicken breasts (4 ounces each)
• 1/4 teaspoon salt
• 1 teaspoon canola oil
• 4 ounces of coconut milk
• 1-1/2 teaspoons dried cilantro
• 1-1/2 teaspoons curry powder

How to prepare:

• Preheat oven to 375°F (191°C). Use ½ teaspoon oil to grease baking dish.
• Sprinkle chicken with salt.
• Combine canola oil, coconut milk, cilantro, and curry powder in a shallow bowl.
• Add chicken to sauce and coat evenly. Let stand for 10 minutes.
• Place chicken in a greased baking dish.
• Spoon remainder of sauce on top of the chicken.
• Bake chicken for 35 minutes or until it's no longer pink in the middle.

Nutrition facts (per serving):

• 225 calories
• 38 g protein
• 5 g fat
• 2 g saturated fat
• 4 g carbohydrate
• 0 g fiber
• 100 mg cholesterol
• 127 mg sodium
• 129 mg calcium
• 1.2 mg iron

Change it up!

Try serving with couscous or rice and steamed vegetables.

Italian Vegetable Casserole

This is a quick and easy way to add a vegetable serving into your daily meal plan.

Prep time: 25 minutes | Serves 4 | Serving size: 1 cup vegetables and 1/2 cup rice

Ingredients:

• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1/2 red bell pepper, chopped
• 2 tomatoes, chopped
• 1/4 cup fat-free Italian dressing
• 2 cups brown rice, cooked
• 1/4 cup dairy-free Parmesan cheese
• nonstick cooking spray

How to prepare:

1. Spray casserole dish with cooking spray.
2. Mix vegetables and dressing together in the casserole dish.
3. Cook vegetables in microwave for 10 minutes, stirring every 2 to 3 minutes.
4. Sprinkle dairy-free Parmesan cheese over the top of the vegetables.
5. Serve vegetables over rice.

Nutrition facts (per serving):

• 165 calories
• 7 g protein
• 2 g fat
• 0 g saturated fat
• 31 g carbohydrate
• 4 g fiber
• 0 mg cholesterol
• 278 mg sodium
• 117 mg calcium
• 1.4 mg iron

Change it up!

• Serve this dish over pasta.
• Add dairy-free mozzarella to the vegetables for even more cheese flavor.

Mexican Chicken & Rice

Kids can still enjoy cheesy Mexican dishes if you use dairy-free cheese.

Prep time: 40 minutes | Serves 2 | Serving size: 1 chicken breast, 1/3 cup of rice, and 1/2 cup of sauce

Ingredients:

• 2 skinless chicken breasts (6 ounces each)
• 2 ounces jalapeño Jack dairy-free cheese
• 1/4 cup breadcrumbs
• 8 ounces canned tomato sauce
• 1-1/2 teaspoons cumin
• 1-1/2 teaspoons chili powder
• 1 teaspoon cilantro
• 2 garlic cloves, minced
• 1/4 cup onion, minced
• 2/3 cup rice, cooked

How to prepare:

1. Trim all fat from chicken breast.
2. Place chicken breasts in an oven-safe baking dish.
3. Sprinkle breadcrumbs over the top of the chicken.
4. Cook chicken at 375°F (190°C) for 30 minutes or until chicken is no longer pink in the middle.
5. In a small saucepan, combine tomato sauce, cumin, chili powder, cilantro, minced garlic, and onion. Simmer over low heat until chicken is ready to be served (about 30 minutes).
6. Remove baking dish from oven and put 1 ounce dairy-free cheese on each piece of chicken. Cook for about 3 to 5 minutes or until cheese has melted.
7. Serve chicken and rice with tomato sauce drizzled over the top.

Nutrition facts (per serving):

• 399 calories
• 8 g fat
• 1 g saturated fat
• 40 g protein
• 39 g carbohydrate
• 1 g fiber
• 78 mg cholesterol
• 1,240 mg sodium
• 370 mg calcium
• 3.9 mg iron

Change it up!

• Try using low-sodium tomato sauce.
• Add green chiles or hot peppers to add some heat to your dish.

Spicy Rice

The peppers, herbs, and spices season the rice nicely. This fat-free side dish can be served with almost anything.

Prep time: 35 minutes | Serves 6 | Serving size: about 2/3 cup

Ingredients:

• 1/2 cup onion, finely chopped
• 3 cloves garlic, minced
• 1 cup long grain rice, uncooked
• 3 tablespoons jalapeño peppers, finely chopped
• 2 cups vegetable broth
• 3/4 teaspoon cumin
• 2 tablespoons fresh cilantro, minced
• salt to taste (optional)
• nonstick cooking spray

How to prepare:

1. Spray saucepan with cooking spray.
2. Sauté onion and garlic in saucepan until tender.
3. Add rice, jalapeños, broth, and cumin to saucepan and bring to a boil.
4. Reduce heat; cover and simmer for 20 to 25 minutes or until liquid is absorbed and rice is tender.
5. Remove from heat and stir in cilantro.
6. Add salt to taste (optional).

Nutrition facts (per serving):

• 119 calories
• 2 g protein
• 0 g fat
• 0 g saturated fat
• 27 g carbohydrate
• 0 g fiber
• 0 mg cholesterol
• 375 mg sodium
• 8 mg calcium
• 1 mg iron

Change it up!

• Add more jalapeños to make the dish spicier or use only 1 tablespoon of jalapeños to make it less spicy.
• Serve with beans or meat.

Spinach Salad

Fresh greens, sweet fruit, and crunchy nuts give this salad great taste and texture.

Prep time: 20 minutes | Serves 4 | Serving size: about 2 cups

Ingredients:

Salad ingredients:

• 6 cups fresh spinach, torn into bite-size pieces
• 1/2 cup mandarin oranges
• 1 cup strawberries, sliced
• 4 ounces dairy-free blue cheese crumbles
• 1/4 cup cashews

Dressing ingredients:

• 3 tablespoons red wine vinegar
• 3 tablespoons orange juice
• 1-1/2 tablespoons canola oil
• 1/4 teaspoon dry mustard powder
• 1/3 teaspoon poppy seeds

How to prepare:

1. Mix dressing ingredients and whisk together. Refrigerate to cool, if desired.
2. Mix the fruit and spinach together.
3. Pour dressing over salad and mix well to coat evenly.
4. Divide salad among 4 plates (about 2 cups each plate).
5. Sprinkle cashews and dairy-free blue cheese over the top of each salad.

Nutrition facts (per serving):

• 229 calories
• 11 g protein
• 12 g fat
• 3 g saturated fat
• 24 g carbohydrate
• 2 g fiber
• 66 mg cholesterol
• 549 mg sodium
• 276 mg calcium
• 3.9 mg iron

Change it up!

Serve this salad as a side dish or add some chicken and make it a meal.

Vegetarian Chili

Vegetables and two kinds of beans make this a hearty dish.

Prep time: 1 hour | Serves 8 | Serving Size: 1 cup of chili and 1 ounce of dairy-free cheese

Ingredients:

• 3/4 cup onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon olive oil
• 2 tablespoons chili powder
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 1/2 teaspoon cumin
• 1-1/2 cups zucchini, finely chopped
• 1/2 cup yellow squash, finely chopped
• 1 cup carrots, finely chopped
• 42 ounces diced canned tomatoes
• 1 can (16 ounces) light red kidney beans, drained
• 2 cans (16 ounces each) dark red kidney beans, drained
• 8 ounces dairy-free cheddar cheese

How to prepare:

1. In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
2. Add chili powder, basil, oregano, and cumin to the stockpot and mix.
3. Stir in zucchini, squash, and carrots and mix well. Cook 1–2 minutes over low heat, stirring once in a while.
4. Add tomatoes and kidney beans.
5. Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
6. Top each serving of chili with 1 ounce of dairy-free cheddar cheese.

Nutrition facts (per serving):

• 270 calories
• 19 g protein
• 4 g fat
• 0 g saturated fat
• 43 g carbohydrate
• 13 g fiber
• 0 mg cholesterol
• 1,111 mg sodium
• 482 mg calcium
• 3.2 mg iron

Change it up!

• Rinse the kidney beans well and use low-sodium tomatoes to lower the amount of sodium in the dish.
• Freeze leftovers in 1-cup servings. Don’t add cheese before freezing.
• Try sprinkling pepper and more onions on top for added flavor.

Where Can I Find More Recipes?

For more dairy-free diet recipes, visit:

• Kids with Food Allergies
• Food Allergy Research & Education (FARE)