Going dairy-free means cutting out animal-based milk and milk products, which include yogurt, cheese, kefir, butter, and ice cream. This may seem like a daunting task, but fortunately, the blossoming popularity of dairy-free alternatives is making it easier and more tasty than ever to live a dairy-free or reduced-dairy life.
There are many individual, ethical, and environmental benefits of reducing dairy products in your diet. So if you are wondering, “Should I quit dairy?” this list of benefits may help you decide:
Reducing or eliminating dairy can seem like an overwhelming challenge. However, even just reducing dairy a little (like having one dairy-free day a week) can be beneficial to your health, the environment, and the welfare of cows. We hope our dairy alternatives list can help make it easier to find the right balance.
Alternative | Benefits | Concerns | Great For |
Almond milk | Affordable Mild flavor, making it a good transition milk Low in calories Good source of calcium and vitamins A, D, and E | Low in protein May contain carrageenan, which can cause digestive issues in some people Environmental concerns (a lot of water is used to cultivate almonds) | Smoothies Homemade ice cream French toast Pasta sauces |
Soy milk | As much protein as cow milk Low in calories Low in saturated fat Good source of potassium, vitamins A, B12, and D, and calcium | Common allergen Most soy produced in the U.S. comes from genetically modified plants. | Coffee Cereal Oatmeal Breakfast baked goods like pancakes and muffins Mashed potatoes |
Coconut milk | Safe for most people with nut allergies Fortified with calcium and vitamins A and D Creamy texture makes it ideal for coffee, smoothies, and hot cocoa | Low in protein May contain carrageenan, which can cause digestive issues in some people Concerns over worldwide coconut shipment emissions | Asian-inspired dishes Soups Sauces Creamy desserts |
Rice milk | Least allergenic of milk alternatives Fortified with calcium and vitamins A and D Naturally sweet Tastes closest to dairy milk | High in carbs and sugar Low in protein Rice may have higher levels of inorganic arsenic, making it risky for children. | Light sauces Coffee Baked goods (may need a thickening agent like flour or cornstarch) |
Cashew milk | Lowest in calories of dairy milk alternatives Rich in potassium, magnesium, zinc, and iron Rich in antioxidants that may support eye health and the immune system May lower risk of heart disease due to its healthy fats | Cashew farming can be dangerous because the nuts produce substances that cause painful burns. | Coffee Cereal Alfredo sauce |
Oat milk | Ideal for anyone with allergies or sensitivities Fortified with calcium and vitamins A and D Higher in fiber and protein Low environmental impact | Higher in calories and carbs | Creamy soups Curries Cereal Smoothies Baked goods |
Pea milk | High in protein Low in sugar Fortified with calcium and vitamin D High in DHA, an omega-3 fat | Vegetable oil may be added to make it creamier | Smoothies Coffee Baked goods |
Macadamia nut milk | Can help reduce cholesterol Good source of vitamins A and E Rich in antioxidants | Nut allergen Expensive High in calories | Lattes Hot chocolate Dessert recipes |
Hemp milk | High in protein Lower in calories Thick and creamy Good source of omega-3 fats Contains all ten essential amino acids | Expensive Beany/nutty flavor may be unpalatable for some Low in calcium unless fortified May contain thickeners, which can cause stomach upset | Savory dishes with thick cream sauces |
Alternative | Benefits | Concerns |
Plant-based margarine | Lower in saturated fat Higher in heart-healthy fat | High in calories and overall fat May contain allergens such as soy |
Olive oil | Rich in healthy fats and antioxidants Fights inflammation Significant evidence of reducing risk of stroke and heart disease May reduce Alzheimer’s risk Anti-cancer and antibacterial properties | More suitable as a butter alternative for cooking rather than baking |
Avocados | Creamy, fatty texture suitable for baked goods Helps protect against heart disease Lowers blood pressure High in potassium, folate, and fiber | High in calories Does not melt the same as butter, possibly changing the texture of the final product |
Bananas | For sweet recipes, a ripe banana may replace butter. Rich in potassium and fiber | May alter the taste of the final product |
Coconut oil | Easy 1:1 replacement for butter in many recipes May increase metabolism May have antimicrobial effects | Heating the oil and adding a bit of salt helps neutralize the sweeter coconut taste. High in calories |
Alternative | Benefits |
Almond or cashew cheese | Easy to make at home and easy to modify by adding other ingredients and seasonings Packed with protein and nutrients A bit of nut milk and lemon juice added can create a tangy cream cheese flavor. |
Daiya | Melts similarly to real cheese Many varieties Made from coconut oil and tapioca flour Soy-, lactose-, wheat-, barley-, gluten-, and nut-free Manufacturer also makes dairy-free ice cream, pizza, and cheesecake |
Kite Hill | Made from almond milk Many varieties, including cream cheese, ricotta, truffle cheese, and brie Manufacturer also makes yogurt and dips |
Soft silken tofu | Tofu blended with salt and spices can make good nacho cheese. Smoked tofu slices can replace provolone on sandwiches. |
Hard tofu | Crumbling hard tofu with truffle oil and salt can make a great topping for pasta. |
Nutritional yeast | Nutty, cheesy flavor perfect for use in recipes Packed with nutrients |
Hummus | Hummus can give a tangy, creamy flavor to replace cheese on sandwiches and wraps. |
Alternative | Benefits | Concerns |
Coconut cream | Can substitute 1:1 for yogurt in recipes | Higher in fat |
Pureed silken tofu | Can substitute 1:1 for yogurt in recipes | Lacks tartness of yogurt; lemon juice can be added for tang |
Soy-, coconut-, almond-, and cashew-based yogurts | Often contain beneficial bacteria just like dairy yogurt does | May not be as protein-rich as dairy yogurt |
Alternative | Benefits |
Soy, coconut, almond, cashew, and oat ice cream | Dairy-free ice cream options are becoming abundant, with big-name brands entering the market. Contain less sugar, fat, and calories |
DIY ice cream | Blend frozen bananas, vanilla, plant-based milk, and desired flavorings, such as peanut butter or cocoa, for a creamy dairy-free ice cream. Lower in calories and sugar |