Dairy free recipes for lactose intolerance
Struggling with lactose intolerance doesn’t mean you have to miss out on your favourite recipes. There are plenty of dishes that are every bit as indulgent and delicious as their dairy-loaded counterparts. Here are some of our favourite dairy-free recipes that focus on abundance and nourishment – and won’t leave you feeling deprived.
Dairy-free dinner recipes
Creamy linguine (serves 2)
Forgoing lactose means you can still enjoy creamy pasta. There are still plenty of dairy-free pasta recipes at your disposal. Rich and decadent, this velvety linguine is a tasty, dairy-free spin on traditional spaghetti carbonara.
400ml dairy-free single cream
100ml white wine
Two big handfuls of spinach
4 cloves of garlic
4 tbsp. sundried tomatoes, chopped
2 tsp. extra virgin olive oil
2 tsp. dairy-free butter
A sprinkling of nutritional yeast (we like Marigold Engevita & B12 Yeast Flakes)
Juice of one lemon
Salt and pepper
Combine the oil, butter, garlic, and sundried tomatoes in a saucepan over low heat, and cook for a few minutes.
Add the dairy-free cream, white wine, lemon, spinach, and nutritional yeast, and season to taste.
Meanwhile, cook the linguine according to its instructions, saving a cupful of pasta water.
Add the pasta water to the sauce, along with the linguine, and give everything a good mix.
Serve on a plate with a squeeze of fresh lemon.
Cannellini bean and kale stew (serves 4)
Hearty, nourishing, and oh-so-delicious, this saucy cannellini bean and kale stew gets its creaminess from coconut milk. It’s the perfect dairy-free midweek meal.
1 tbsp. olive oil
1 large white onion, diced
1 can coconut milk (400ml)
1 can chopped tomatoes
1 can cannellini beans, drained and rinsed
Salt and pepper to taste
Heat a large non-stick pan over medium heat. Once hot, add the olive oil, diced onion, and salt, and cook for 1 minute, stirring occasionally. Add the water and bring to a gentle simmer. Cook for 5 minutes, or until the onion has softened.
Add the beans, chopped tomatoes, coconut milk, salt and pepper to taste, and give everything a good mix.
Stir through the kale, bring the mixture to a simmer, and cover for around 10-15 minutes.
Season to taste and serve with brown rice.
Dairy-free dessert recipes
Spiced hot chocolate (serves 2)
Hot chocolate doesn’t get much better than this. Luxurious and spicy, this dreamy concoction combines two types of dairy-free milk for the ultimate treat that helps you unwind and relax.
250ml oat milk
100ml coconut milk
40g dark chocolate, chopped (minimum 70% cocoa solids)
10g cacao powder (we like Raw Chocolate Cacao Powder)
20g maple syrup (we like Meridian Maple Syrup)
1 cinnamon stick
Pinch of cayenne pepper
Pinch of sea salt
Pour the oat milk and coconut milk into a deep saucepan. Add the chopped dark chocolate, maple syrup, cacao powder, cinnamon stick, cayenne pepper and salt.
Bring the hot chocolate to a rapid simmer over medium heat, whisking quickly to combine the cacao powder with the milk.
Simmer gently for 8 to 10 minutes, whisking occasionally until the hot chocolate has thickened slightly.
Cool for a few minutes before serving. Sweeten to taste with more maple syrup if needed.
Chocolate and avocado cheesecake (serves 12)
Avocado in cheesecake may sound odd, but it works perfectly as a dairy-free substitute in this recipe, especially when combined with cacao, dates, and bananas. If you’re hankering for a lactose-free sweet treat, this deliciously decadent dairy-free cheesecake recipe is just for you.
For the base
200g jumbo oats
5 tbsp. maple syrup (we like Meridian Maple Syrup)
4 tbsp. melted coconut oil (we like Biona Coconut Oil)
1 tbsp. cacao powder (we like Raw Chocolate Cacao Powder)
For the topping
3 ripe avocados
2 ripe bananas, cut into small pieces
20 pitted dates (we like Crazy Jack Org Ready to Eat Dates)
150ml oat milk
4 tbsp. date syrup (we like Biona Organic Date Syrup Squeezy)
6 tbsp. cacao powder (we like Raw Chocolate Cacao Powder)
Line a medium-sized cake tin with greaseproof paper.
Blitz all of the base ingredients in a high-powered food processor and pulse until a thick paste forms. Spoon the mixture into the lined cake tin and smooth over. Place the tin in the freezer while you prepare the topping.
Place all the topping ingredients in the food processor and blend until creamy and smooth. This may take a few minutes.
Spoon the creamy mixture onto the base, adorn it with berries, and leave to set in the fridge for a couple of hours before serving.
Gluten and dairy free recipes
Like lactose, gluten can also be bothersome for certain people. Don’t worry, you can still feast like a king. Here are some of our favourite gluten and dairy free recipes.
Mexican black bean tostadas (serves 2)
Easy, delicious, and free from gluten and dairy, these black bean tostadas are packed with fibre, protein, and flavour. Adorn with chunky avocado, coconut yoghurt, and plenty of coriander for a Mexican-inspired weekday dinner.
4 corn tortillas
A drizzle of oil
400g tin of black beans, drained and rinsed
1 red onion, diced
3 cloves of garlic, minced
Pinch of chilli flakes
1 tsp. ground cumin
1 tsp. paprika
150ml hot vegetable stock
Drizzle olive oil
A drizzle of coconut yoghurt
1 red chilli, finely chopped
Preheat the oven to 200C (fan setting). Lightly brush both sides of the corn tortillas with olive oil and place them on a large, lined baking tray with plenty of space in between. Cover with another sheet of parchment paper to keep the tortillas flat while they cook. Place in the oven for around 8-10 minutes, or until golden brown.
While the tostadas crisp up, add the olive oil and onions to a large frying pan over a medium heat, and cook for 8-10 minutes. Then, add the garlic, paprika, chilli, and cumin. Cook for 30 seconds until they smell fragrant.
Next, add the drained black beans to the spices and combine. Pour in the hot vegetable stock. Bring to a boil and then simmer for 4-5 minutes, until the liquid has reduced. With a fork or potato masher, break the beans up to form a rough paste. Season to taste.
To serve, spoon the refried beans onto a crispy corn tostada. Top with a dollop of coconut yoghurt, sliced avocado, chopped chilli, coriander, and a squeeze of zesty lime.
Caramel banana bread
Finding gluten and dairy-free cake recipes can be difficult. But this deliciously moist caramel banana bread meets all your dietary needs without sacrificing texture or flavour. It’s the perfect mid-morning treat with a hot cuppa.
3-4 ripe bananas, mashed
220g almond flour
2 ½ tsp. baking powder
1 tsp. bicarbonate of soda
1 tsp. apple cider vinegar
50g of agave syrup
Oat milk, if needed
For the caramel top
80g dairy-free butter
100g coconut sugar
2 large bananas, sliced in half
Preheat the oven to 180C (fan) and line a cake tin with baking parchment.
Place the dairy-free butter and coconut sugar in a small saucepan over medium heat until melted. Place the halved bananas in the bottom of the cake tin and cover them with caramel.
Combine the mashed bananas and agave, then add the bicarbonate of soda, baking powder, and apple cider vinegar. Add the almond flour and mix well. Add a splash of oat milk if the dough isn’t wet enough.
Pour the cake mixture over the caramel and bake for 30 minutes, or until a knife comes out clean.
Want to learn more?
If you’re looking for more help managing lactose intolerance, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice. They may recommend supplements, like Lactase 9000, which helps the body digest lactose in dairy products. This formula provides impressive 9000 FCC units of enzyme activity, making it useful for occasions when you may be consuming dairy. Check out our blog for more recipe inspiration.
Definition & Facts for lactose intolerance (2023) National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services. Available online: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts
You Might Also Like
Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.