Whether you’ve been lactose intolerant for years or you’ve just recently become sensitive to dairy, you might be struggling to find tasty substitutes for milk, yogurt, cheese, and other popular dairy products. After all, it’s pretty hard to handle dairy when you’re lactose intolerant, which means you suffer from cramps and gas when you consume dairy. But that doesn’t mean you should give up on calcium in your diet, since dairy isn’t the only source of this nutrient. Let these dairy-free, calcium-rich recipes guide you on your way to staying healthy in spite of being lactose intolerant.
First, find out more about the three types of lactose intolerance and how to eat for this condition when you read: How to Fix the Food Plate for the Lactose Intolerant
Coconut Lime Panko Crusted Cod
Leave it to Milk Free Mom to offer up a delicious, dairy-free dinner for the lactose intolerant! When you make Coconut Lime Panko Crusted Cod, you’ll feel like you’ve gone to a nice restaurant and spent a lot of money on a meal…except for the fact that you actually made this lactose intolerant recipe in your kitchen using just four ingredients: cod, lime, panko bread crumbs, and flaked coconut. Sounds super easy, right? It is!
Summer Harvest Frittata
Breakfast for dinner is the best, and now you can have it without worrying about setting off your typical lactose intolerant symptoms. Just cook up the Summer Harvest Frittata from Tasty Yummies. All you need to do is pair some fresh brown eggs with equally fresh vegetables and herbs for a meal that tastes delicious and has no dairy in it.
Shrimp and Avocado Salad
Who needs dairy when you’ve got a recipe for a fancy Shrimp and Avocado Salad? Just gather some jumbo shrimp, an avocado, cabbage, lettuce, tomatoes, and anything else you like in your typical salad. Then follow the recipe from Iowa Girl Eats for an amazing dressing that requires no dairy. You’re definitely in for a treat, as you’ll see when you check out this blogger’s pictures of this salad!
Chicken with Cauliflower and Olives
If you’re looking for a high-protein dish, combining chicken with vegetables is the way to go. Chicken with Cauliflower and Olives lists the main ingredients in the name, but it’s also topped with a delicious marinade that features garlic, olive oil, lemon juice, and other tasty additions. That’s pretty much par for the course with the recipes you get from Elana’s Pantry, as this blogger has a habit of cooking up easy, Paleo recipes, many of which are dairy free!
Crock Pot Carne Asada
If you’re in search of more dairy-free paleo recipes, you’ll like Crock Pot Carne Asada. The delicious ingredients include chuck roast, garlic, lime juice, orange juice, and numerous spices for added flavor. The best part is that you can throw everything in the crock pot in the morning and come home from work to a tasty dairy-free dinner! Pastured Kitchen has plenty of other paleo recipes, so feel free to peruse the blog for additional ideas. See? Being lactose intolerant doesn’t mean you can’t enjoy some amazing meals!
Say what? Doesn’t beef stroganoff require milk and sour cream? Not this recipe! This is the delicious dairy-free version of Beef Stroganoff, which means it uses almond milk. With other ingredients like sirloin steak, mushrooms, onions, and gluten-free pasta, this is one healthy, tasty dinner for anyone who’s lactose intolerant.
You can find even more allergy-friendly recipes when you browse The Pretty Bee
30-Minute Vegan Garlic Pasta
This is another alternative for a meal that is typically full of dairy. Unlike most creamy pastas, there’s no cow’s milk in this one. Instead, 30-Minute Vegan Garlic Pasta uses almond milk, plus whole-wheat pasta, tomatoes, garlic, and more. Go ahead; give it a whirl. It will only take you 30 minutes or less, according to the Minimalist Baker.
Of course, you might have a very mild intolerance to lactose—as many people do—which means you can have a little dairy from time to time. But whether or not you can eat dairy at all, you should still get some calcium-rich foods in your diet, and these recipes for the lactose intolerant will help with that!
Check out why calcium-rich foods are so important and how you can get more of them without eating dairy: Lactose Intolerant—Here Are Five Ways to Get the Calcium You Need
More sources on maintaining your diet when you’re lactose intolerant:
Lactose Intolerance Diagnosis
10 Amazing Dairy-Free Recipes for the Lactose Intolerant Or Dairy Free Eater