Dairy-free snacks include fresh/dried fruits, nuts, seeds, veggies with hummus, rice cakes with nut butter, dairy-free yogurts/cheeses, roasted chickpeas, and store-bought options like fruit bars, veggie chips, popcorn, jerky, certain crackers (Ritz, Oreos), rice cakes, salsa, guacamole, dairy-free ice cream/sorbets, energy balls, chia puddings, and meat sticks, with many homemade recipes available for energy bites, smoothies, muffins, puddings, dips, and baked goods. Always check labels for hidden dairy ingredients like whey or casein.
12 Protein-Packed, Dairy-Free Snacks to Add to Your Grocery List
Ingredients containing cow's milk (avoid):
Cream, cheese, yoghurt, ice cream. Butter/ margarine/ ghee. Butter oil/ butterfat/ buttermilk. Lactose.
Ask for an allergen or vegan menu. These will be your safest bets. Read the descriptions and clarify ``no cheese, sauce on the side'' to be safe. And look for words like creamy, rich, or decadent which may indicate cream, butter, yogurt, or milk.
Weetabix Food Co. made in the same factory (Weetabix, Weetabix Banana Flavour and Oatibix) are milk and lactose ingredient free. The following do not contain cow's milk or lactose ingredients but are made in a factory where milk derived ingredients are part of another product.
Try to eat plenty of foods high in calcium, such as calcium- fortified orange juice or non-dairy “milks”, collard greens, sesame seeds, broccoli, almonds, black-eyed peas, and sardines. If you can eat soy products, calcium-processed Tofu and cooked soybeans (Edemame) are excellent sources of calcium.
Often, basic bread recipes only require ingredients like flour, water, yeast, and salt. In other words, no dairy products. This is true for traditional, yet popular, types such as white, brown, rye, sourdough, and wholemeal as well as classics like baguette, focaccia, and pita.
You can eliminate dairy to help manage allergies and lactose intolerance symptoms. Cutting out dairy may improve your acne by decreasing oil production. You may go dairy-free to ease bloating if you have lactose intolerance.
Potato chips can present a dairy problem if you aren't careful. Flavored potato chips could have dairy. Sure, the bag says “potato chips,” not “milk chips,” but flavors like sour cream and onion or any kind of cheese-flavored chip probably involves some dairy.
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Common symptoms of lactose intolerance include:
Ultimately, it depends on the type of chocolate we're talking about. Regular milk chocolate and white chocolate are not dairy-free because they contain dairy milk, typically from cows, and often milk powder. Milk is added to chocolate to give it its creamy and smooth texture and make it lighter in colour.
Dairy Free Foods
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Milk Free Biscuits & Cookies
To flush dairy out of your system quickly, eliminate all dairy products from your diet and load up on vegetables, fruits, whole grains, legumes, and seeds. These are high in fiber and acids that help break down and push out all milk proteins from your system. Also, set aside some time to work out.
What to Eat
Any dermatologist, including Rachel Nazarian, MD, assistant clinical professor of dermatology at Mount Sinai in New York, who I asked to weigh in on whether three dairy-free weeks could really change my complexion, will tell you that it's not enough time for your diet to affect your skin, especially when it comes to ...
Processed meats often contain milk. These include hot dogs, sausages, and lunch or deli meats. Carefully read all food labels. Lactose-free milk still contains the milk protein.
The kernels themselves are 100% vegan, but not every popcorn you find in grocery stores is. Always check the label to see if it includes ingredients like real butter or cheese. What's even better is if the packaging clearly states it's vegan and dairy free popcorn.
In the United States, coleslaw often contains buttermilk, mayonnaise or substitutes, and carrot. However, many regional variations exist, and recipes incorporating prepared mustard or vinegar without the dairy and mayonnaise are also common.
Common Foods to Avoid if Lactose Intolerant
Dairy-free Recipes
Yes, cutting out dairy can contribute to weight loss, mostly because you're eliminating calories from a major (to most) food group. Additionally, dairy is calorie-dense, often high in saturated fat, and it contains lactose, a naturally occurring sugar which when consumed in excess, can lead to weight gain.