Home Page

E-mail this page   Printable View

How to Go Veg

Delicious Dairy-Free Dining

Eliminating dairy products from the menu is easy, healthy, and tasty. It takes just a week or two to break the dairy habit, and, even in this short time, many people who go dairy-free can experience major health benefits, such as a drop in blood cholesterol levels, weight loss, and relief from allergies, asthma, indigestion, or chronic stomach problems.

Most dairy products can be easily replaced by the many delicious dairy-free alternatives available. Next time you're at the grocery store, take a few minutes to see the surprising range of new nondairy products. Look for low-fat choices that are free of trans fats or hydrogenated fats.

Dairy Products Healthy Alternatives
Cow's milk
  • Soymilk
  • Almond milk
  • Rice milk
  • "Silk" soy creamer for coffee or tea
  • Silken tofu, blended, for creamy soups, dips or fillings
  • Soy margarine
  • Try our low-fat techniques and skip the added fat all together!
  • Nutritional yeast adds a cheesy taste to sauces, pizza, and casseroles.
  • Add baked seasoned tofu slices to sandwiches, or bite-sized chunks to salads.
  • Non-dairy cheese alternative
  • Soy yogurt
Ice cream

Here are also some simple meal ideas to get you started:

Breakfast: Top your oatmeal or cold cereal with fortified rice or almond milk.

Spread a small amount of all-natural peanut butter on toast.

Lunch: Make a salad without cheese and top it with a low-fat dairy-free dressing. Try adding beans or cut-up baked tofu instead. Skip the cheese and sour cream on a burrito and ask for extra beans, rice, or salsa.

Snack: Try soy yogurt topped with fruit, nuts, or granola. Fruit smoothies are delicious made with vanilla soymilk. Top popcorn with nutritional yeast.


  • Top bean chili with chopped tomatoes, onions, cilantro, or nutritional yeast instead of cheese.
  • Make a creamy vegetable soup with silken tofu or soymilk.
  • Try our recipe for dairy-free lasagna.
  • Top your pasta with dairy-free Parmesan "cheese."

When dining out, simply ask the server to hold the cheese; most dishes can be easily made without it.

More dairy-free meal and snack ideas.