There are many valid reasons for wanting to cut dairy out of your diet. You might have an intolerance to lactose, casein, or whey. For those of you who have IBS, Crohn’s disease, or ulcerative colitis, maybe you’ve realized that dairy causes your symptoms to flare up. Dairy can also be the cause behind skin issues, such as eczema and acne. And in some people, dairy products trigger migraines.

If dairy is causing you to feel unwell, it makes sense to eliminate it from your life! And even if it isn’t causing you any symptoms, you might want to go dairy-free for moral and/or environmental reasons. However, the idea of making such a big change to your diet might be daunting. Maybe you’re not sure how to do your cooking and baking without dairy. What are the best tasting substitutions? And how can you make sure you still meet your nutrition needs?

Don’t worry - I’ve got your back. I’ve got tips on how to make substitutions for each category of dairy product. I’ll also give you alternative food options for meeting your calcium needs. And I’ve got 2 amazing dairy-free recipes for you. By the end of this post you’ll be saying, “Dairy who?”

Milk Alternatives

In the last few years there has been an explosion in the diversity of milk alternatives available. Beverages have been made from all sorts of nuts and seeds and even from some grains. Each milk alternative has a different flavour and texture, so sample different types to see what you like. Also, keep in mind that the characteristics of each alternative will influence how the recipes you use them in will turn out. Additionally, each beverage has a unique nutrient profile, so I encourage you to have a few assortments in rotation so that you can get a variety of nutrients into your diet.

Important Side Note: To help you meet your calcium and vitamin D needs, check the Nutrition Facts label to make sure calcium and vitamin D are there. Most brands do fortify their milk alternatives, but some don’t! 

Here is a summary of the characteristics and best uses of the most common milk alternatives: 

Almond Milk

Almond milk has a very mild flavour, which makes it a great alternative to start with when you’re transitioning away from cow’s milk. Some dairy alternatives have a strong, earthy taste, but the flavour of almond milk is light and nutty. It goes great with cereal, in smoothies, or straight out of the glass. However, because almond milk is low in fat, it isn’t a great milk substitute for recipes that you want to turn out thick and creamy (for example, sauce for dairy free mac & cheese or pudding). 

Additionally, almond milk only offers 1 gram of protein per 1 cup - compared to the 8 grams of protein offered by cow’s milk. That means it’s important to include plant and/or animal sources of protein alongside your almond milk to make sure you’re meeting your nutrition needs. [1] 

Coconut Milk

Coconut milk has the same amount of fat as 2% cow’s milk, which causes it to have a similar texture to dairy. That makes it a great milk substitute in recipes for creamy sauces or rich desserts such as cheesecake, pie, and mousse. Coconut milk is an excellent addition to coffee and can also be used to make hot cocoa. 

While coconut milk has a nice texture and flavour, it’s important to keep in mind that it is also rich in saturated fats. Though our body does need some saturated fat for good health, it’s important to have coconut milk in moderation. One cup is a reasonable amount to have each day. To fill in your remaining calcium needs, I recommend consuming other dairy alternatives.

Additionally, keep in mind that coconut milk only contains 1 gram of protein per 1 cup, meaning that you will need to turn to other food sources for protein. [1]

Soy Milk

Soy milk is one of two milk alternatives that contains the same amount of protein as cow’s milk (8 grams per 1 cup). Soy protein is “complete”, meaning that it contains all 9 essential amino acids, which our body cannot produce on it’s own. That makes this beverage an excellent addition to meals and snacks to boost your protein intake. Many people like to incorporate soy milk into their post-workout snack to help with recovery and build muscle. You can have it with cold or hot cereal, add it to a smoothie, or use it in recipes for baked goods. 

Depending on your personal tastes, you might not enjoy drinking soy milk straight up as it does have a strong flavour. However, there are many delicious flavoured varieties out there (I personally enjoy chocolate soy milk). Just be mindful of the amount of flavoured soy milk you drink since it does contain added sugars. [1]

Cashew Milk

The smooth texture of cashew milk makes it a well-suited ingredient in curries, creamy soups, and sauces (like alfredo sauce). In recipes that call for cream you can use cashew milk instead, like in mashed potatoes, for instance. And if you’re a latte lover who’s anxious about going dairy free, never fear. Cashew milk steams and foams very nicely!

This dairy alternative only contains a moderate amount of fat, comparable to 1% milk. That means that you can easily have 2 servings per day without worrying about going overboard. Having some fat in your dairy alternatives is an important thing. It’ll help your body to absorb the fat-soluble vitamin D. Cashew milk is also rich in vitamin E, another fat-soluble vitamin, which is great for skin health. The nutritional downside, however, is that this beverage contains less than 1 gram of protein per 1 cup. [2]

Hemp Milk

Hemp milk is a fairly good source of protein, delivering 5 grams per 1 cup. It also contains nearly the same amount of fat as whole milk: 7 grams of fat in hemp milk versus 8 grams in whole milk. The fat content of this alternative makes it a great milk substitute in any recipe you want to have a rich texture and flavour (ie: sauces and desserts). The fats in hemp milk are primarily heart-healthy unsaturated fats, omega-3 and omega-6. Since it is low in saturated fats, you don’t need to moderate your intake in the same way you would with coconut milk. A well-balanced diet can easily include 2 cups of hemp milk per day.

It is worthwhile to mention that hemp milk does not have a neutral flavour like lighter tasting alternatives such as almond milk. Using hemp milk in your recipes may alter the flavour of the end product. So it’s a good idea to experiment and see which recipes you enjoy making with hemp milk and which would be better with other milk alternatives. [3]

Flax Milk

Nutritionally speaking, flax milk is similar to hemp milk. It is rich in unsaturated fats, especially omega-3. The relatively high fat content of flax milk - comparable to 2% cow’s milk - makes it suitable for similar recipes mentioned for coconut, cashew, and hemp milk. The naturally slightly sweet flavour of this alternative makes it a good milk substitute in breakfast items, recipes for sweet snacks (like muffins), and desserts. 

Flax milk contains 3 grams of protein per 1 cup, making it neither a poor nor a rich source of protein. It’s a good idea to make sure your meal or snack includes an additional source of protein as flax milk alone cannot provide a sufficient amount of protein. [4] 

Pea Milk

Pea milk is the second of the two milk alternatives that contains 8 grams of protein per 1 cup - the same as cow’s milk. Similar to soy, pea protein is also “complete”, making it a high quality source of protein. A major advantage of pea milk is that it is suitable for people with allergies or food sensitivities. It is nut free, soy free, and gluten free. Pea milk also requires much less water to produce compared to almond milk, making it a more environmentally friendly option too.

Pea milk is similar in taste and texture to soy milk, so it can be used in the same ways you would use a soy beverage. [5]

Rice Milk

Rice milk has a naturally sweeter taste, making it a good option to have by the glass, over cereal, or in baked goods. However, it does have a watery consistency, so it’s not the best option if you want your recipe to turn out rich and creamy. Rice milk can help you meet your calcium and vitamin D needs, but it is a poor source of protein, with less than 1 gram per 1 cup. [1]

Oat Milk

The mild flavour of oat milk makes it another great transition milk when you’re adjusting to dairy-free life. It also delivers more protein than almond milk: 3 grams per 1 cup. And it has a moderate amount of fat, making it suitable for many of the recipes mentioned for the coconut, cashew, hemp, and flax alternatives. As a bonus, oat milk contains soluble fibre, which is helpful for maintaining healthy cholesterol levels. 

There are a few things to keep in mind about oat milk though. Many brands sweeten their oat milk, so be sure to buy an unsweetened variety if you’re going to use it in a savoury dish. Also, if you have celiac disease or a gluten sensitivity, make sure your oat milk is made from gluten free oats. Lastly, oat milk is not an abundant source of protein and should be consumed in combination with other sources of protein. [6]

Butter Alternatives

Coconut oil:

Use as a 1-to-1 replacement for butter. Coconut oil lends a slight sweetness to recipes, but you can counteract this by adding a pinch of salt or a splash of vinegar.

Olive oil:

Saute and caramelize foods with olive oil instead of butter. You can use olive oil in savoury baked goods, however, it is not a good choice for baked sweets, due to its flavour.

Avocado:

Try swapping butter for mashed avocado when you’re baking. The substitution works in a 1-to-1 ratio. Avocados have a neutral flavour which will be easily masked by the other flavours in your recipe. You’ll get all of the richness of this versatile fruit in your end product without noticing the taste of avocado. It also is a great substitute for yogurt or cream when you’re making salad dressings. And, adding avocado to your smoothie is a great way to boost the creaminess if you prefer to use lower fat milk alternatives (like almond, rice, etc).

Ripe banana:

Replace butter for mashed banana in a 1-to-1 ratio in cakes, muffins, cookies, and sweet breads. Just keep in mind that bananas contain basically no fat, compared to butter, which is mostly fat. This will shorten your baking time. Keep an eye on your sweets in the oven as baking time can be reduced by up to one-quarter of the usual amount of time required.

Cheese Alternatives 

Soft Cheese

You can find dairy free versions of cream cheese and other soft cheeses made from soy, coconut, etc at the grocery store. Or, you can make your own:

• Soak 2 cups of cashews overnight and blend them with 1-2 tablespoons of dairy free milk, 1.5-3 tablespoons of lemon juice/vinegar, and up to 1 teaspoon of salt. To switch up the flavour, you can add chives, roasted garlic, hot peppers, sun-dried tomatoes, roasted bell peppers, or strawberries.

• Blend a block of silken tofu with salt and spices or herbs, such as garlic powder, onion powder, paprika, dill, thyme, basil, or oregano. There are tons of options! For example, you can make an onion dip by adding chives and fried onion.

Hard Cheese

Again, you can find store-bought versions of dairy-free cheddar, etc. Experiment with different brands to see if you can find one with a flavour and texture you like. If you don’t like what you find at the store, there’s also a couple other options you can try to add cheesy flavour to dishes:

• Crumble up a block of extra firm tofu and toss it in truffle oil and salt. Bake it in the oven until it browns up. This is a great topping on pasta or you can add it to a burrito bowl or salad.

• Nutritional yeast:

  You’ll find this item in the natural food aisle of your grocery store. It has a nutty, cheesy flavour and it’s packed with vitamin B12 and protein. Just 2 tablespoons contains 8 grams of protein! This is a great food to add to your diet if you’re dairy-free and/or vegan. Nutritional yeast is extremely versatile. You can use it to make a cheese-free sauce or put it on pretty much anything, from pasta to popcorn to potatoes to soup. In my personal experience, nutritional yeast has helped me to miss cheese a lot less!

Yogurt Alternatives

All milk alternatives are fermentable (since they all contain carbohydrates, which bacteria need to make fermentation happen). So you can find yogurt made from any of the dairy alternatives discussed above. You’ll probably find that yogurt made from fattier alternatives, like coconut milk, will be more similar to dairy yogurt. However, it’s up to you to decide which varieties match your preferences. It’s also a good idea to try to buy yogurts that contain calcium and offer at least 4 grams of protein. While taste definitely matters, it’s also important to address your nutrition needs. 

My personal favourite dairy-free yogurt is made by Maison Riviera. I find that their coconut yogurt is just the right thickness for me. I like to buy the unflavoured variety so that I can use it in any kind of recipe. I also love how it contains a bit of protein and is a great source of calcium, vitamin D, vitamin B12, and vitamin A. I used this yogurt in the coconut chicken biryani recipe below. 

Ice Cream Alternatives

You can find ice cream that’s made from pretty much every kind of dairy-free milk. Ice cream made from creamier alternatives like coconut or cashew milk will have a richer flavor and smoother texture. If you find you don’t like ice cream made from milk alternatives, you can also try fruit-based sorbets. Or you can make your own “ice cream” by blending frozen bananas with some vanilla extract and a splash of plant-based milk.

Other Calcium-Rich Foods

Calcium is important for maintaining healthy, strong bones and teeth. The average adult requires 1000 mg of calcium per day. To meet your needs, it’s recommended that adults have 2 servings of milk or milk alternatives each day. One serving counts as 1 cup of milk or dairy-free alternative or ¾ cup of yogurt (if it’s a dairy free yogurt, it needs to contain calcium in order for it to count towards your needs). If you’re having trouble fitting these 2 serving into your life, you can try adding other calcium-rich foods to your daily diet [7]:

• Seeds: poppy, sesame, celery, chia

• Almonds 

• Sardines and canned salmon  

*the calcium is in the soft bones of these fish, so you need to eat the bones if you choose to get your calcium from this source

• Beans: white beans, red beans, chickpeas

• Greens: kale, collard greens, bok choy

• Fortified flours and cereals (check the Nutrition Facts label)

• Amaranth

If you’re worried that you aren’t meeting your calcium needs, you can always consult a registered dietitian (such as myself) to get reliable dietary advice.

Now that you know what your dairy-free options are, here are a couple examples of how you can use them to make delicious recipes.

Coconut Chicken Biryani

Yield: 4 servings

Ingredients

1 & ½ cups basmati rice

1 lb boneless, skinless chicken breast, cubed

½ cup plain coconut yogurt

2 tablespoons Biryani Masala spice mix

*if you can’t find this in the store, you can substitute it with Garam Masala 

**if you can find either spice mix, you can make your own blend with this recipe

1 tablespoon lemon juice

¼ teaspoon salt

½ cup fresh mint leaves, chopped

½ cup fresh parsley, chopped 

1 & ¾ cups vegetable broth

1 large tomato, chopped

Instructions

1. Rinse the basmati rice and set aside.

2. In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice, salt, half the mint, and half the parsley. Marinate in the fridge for at least a half an hour.

3. In a large pot over medium-high heat, add a splash of the broth. Cook the chicken for about 6-8 minutes, adding more broth as needed to prevent sticking.

4. Add the rice to the chicken, along with the tomato, remaining broth, mint, and parsley. Bring to a boil.

5. Lower to a simmer and cover, cooking for 20 minutes or until the rice is cooked.

Creamy Dairy-Free Risotto 

Yield: 4 servings

Ingredients

4 cups vegetable broth

2 tablespoons olive oil

½ yellow onion, minced

2 cloves garlic, minced

½ teaspoon salt, divided

1 cup Arborio rice

3 tablespoons lemon juice

3 cups spinach, chopped

1 cup frozen peas

1/4 cup nutritional yeast

Instructions

1. Heat the vegetable broth in a medium pot over medium-high heat. Once it starts to simmer, reduce heat to low to keep warm.

2. Meanwhile, heat the olive oil over medium heat in a large pot. Saute the onion for 5 minutes or until translucent but not browned. Add the garlic and half the salt. Cook for another minute. 

3. Add the rice and lemon juice and gently stir until the lemon juice is absorbed.

4. Add ½ cup of the warmed broth to the rice, stirring constantly until the broth has been absorbed. Both the rice pot and broth pot should be at a gentle simmer throughout the cooking process, not a boil.

5. Continue to add the broth ½ cup at a time until all but a ½ cup of broth is remaining and the rice is cooked through. Aim for al dente rice, not mushy. This will take about 20 to 25 minutes.

6. Next, add the last ½ cup of broth along with the spinach, peas, and remaining salt. Continue to stir until the last of the broth has been absorbed, the spinach is wilted, and the peas are tender.

7. Remove from the heat and stir in the nutritional yeast. Season with additional salt, lemon juice, and/or nutritional yeast as needed.

8. You can enjoy this dish as is or with some chicken or fish.

Which tip will you try first to help you start living your best dairy free life?

References

[1] Johnson, J. (2018). Dairy Alternatives: How to replace milk, cheese, butter, and more. Medical News Today. <https://www.medicalnewstoday.com/articles/323411> Accessed March 3, 2021.

[2] Streit, L. (2019). 10 Nutrition and Health Benefits of Cashew Milk. Healthline. <https://www.healthline.com/nutrition/cashew-milk-benefits> Accessed March 5, 2021.

[3] Streit, L. (2018). Hemp Milk: Nutrition, Benefits and How to Make It. Healthline.         <https://www.healthline.com/nutrition/hemp-milk> Accessed March 5, 2021.

[4] Gorham, J. (2019). What is Flax Milk? Manitoba Milling Company. 

<https://manitobaflax.com/what-is-flax-milk/> Accessed March 5, 2021.

[5] Kubala, J. (2018). Ripple Milk: 6 Reasons Why You Should Try Pea Milk. Healthline. 

<https://www.healthline.com/nutrition/ripple-milk> Accessed March 5, 2021.

[6] Raman, R. (2019). Oat Milk: Nutrition, Benefits, and How to Make It. Healthline.

<https://www.healthline.com/nutrition/oat-milk#:~:text=Oat%20milk%20is%20naturally%20sweet,carbohydrates%20(27%2C%2028).> Accessed March 5, 2021.

[7] Jennings, K. (2018). Top 15 Calcium-Rich Foods (Many are Non-Dairy). Healthline. 

<https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_2> Accessed March 3, 2021.