Easy Dairy and Soy-Free Dinners


Cutting out dairy is tough and going soy-free is even harder.

When my pediatrician first suggested I cut dairy out of my diet to see if it helped my infant’s gastrointestinal issues, I had a major deer-in-the-headlights moment. What should I cook?? It didn’t help that at the time we had just relocated to temporary housing and I didn’t have my full kitchen, plus living in a new area meant that we also didn’t have many family or friends that could drop off a home cooked meal for us.

It was summer at the time and we had a grill, so basically I got by on a lot of grilled meat and vegetables. But I would have loved some inspiration such as the recipes below!

Keep in mind that dairy and soy often lurk in packaged ingredients, so read labels carefully! You should see “contains milk” and/or “contains dairy” in bold after the ingredients list, however if you are very sensitive to soy look out for hidden sources.

Quick Prep

These are lifesavers when you haven’t planned in advance and just need to eat something.

Tuna Burgers with Smashed Avocado and Tomato from Better is the New Perfect

I recently learned that canned tuna often contains soy, so look for pouch options and read labels carefully!

Thai Coconut Red Curry from The Nutritionist Reviews

Coconut is a godsend when you’re off dairy!

Butternut Squash Pumpkin Pasta from Snacking in Sneakers

Creamy squash subs for cheese in this recipe, plus bacon makes it delicious!

Sheet Pan

These are also pretty quick to prep and sheet pan meals are often dairy-free because dairy doesn’t take well to roasting anyhow.

Mediterranean Sheet Pan Salmon from Small Bites by Jessica

I love that you don’t even need to chop many vegetables for this one!

Sheet Pan Roasted Chicken Thighs and Vegetables from Halsa Nutrition

Chicken thighs, people. So much more flavorful and easier to cook than chicken breasts.

Roasted Pork Chops, Brussels Sprouts and Apples from My Menu Pal

I recently tried my own spin on this with pork tenderloin instead of chops.

Slow Cooker

Crock Pot Minestrone Soup from Create Kids Club

Double check that your chicken stock does not contain soy. Pacific brand is generally safe.

Stewed Chicken with Tomatoes and Capers from yours truly

Skip the optional half and half or add a dairy-free variety such as Ripple or Califia Farms.

Slow Cooker Mediterranean Salmon from My Menu Pal

Salmon in the slow cooker! Brilliant!


Spicy Turkey Quinoa Meatballs by Muscle and Manna

This recipe calls for Franks Hot Sauce, which is apparently dairy-free despite the fact that the label lists butter flavor. But I’m sure you could use any type of hot sauce.

Sweet Potato Chicken Patties from With a Side of Sneakers

These call for coconut flour but I’m sure you could use wheat flour if you don’t have any reason to avoid it.

Slow Cooker Beef and Broccoli “Stir-Fry” by yours truly

***Use coconut aminos rather than soy sauce if you are avoiding soy. Braggs is one brand, Trader Joe’s also has a version***

If you’re dairy and/or soy free, I hope these recipes inspire you to break out of your cooking rut! Have another favorite meal that’s working for you? I’d love to hear about it!

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