Dairy-Free & Soy-Free Recipes and Ideas (Gluten Free)

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Today I’m excited to share dairy free soy free recipes with you. If you learn nothing else from this article, please know that even with a restricted/limited diet, you can still have AMAZING meals. Making dairy free + soy free meals at home may be your easiest option, as soy is in so many packaged and pre-made foods. However, the upside to the dairy free + soy free combination is that both milk and soy are major allergens in every country that tracks major allergens. With labeling laws, both dairy and soy will be called out.

Shopping Tips

Shopping for dairy free and soy free foods can be a real challenge at first, especially if you’re trying to purchase packaged foods. In your early days, sticking to “Top 8/9 Allergen Free” foods here in the states will make the search easier. You can also check out Paleo options, as these are naturally dairy free and soy free (along with several other major allergens). Generally speaking, health food stores and stores that focus on organic/natural whole foods are going to have more options for you to choose from.

If you’re new to free-from living, I strongly suggest you check out this free Newly Diagnosed eCourse. It comes with recipes, a manual, and so much more to help you understand your diagnosis.

If you’re more than dairy and soy free, be sure to check out the Advanced Recipe Search on RAISE. You can mix and match over 100 filters to meet all of your needs.

Dairy Free & Soy Free Pantry Staples

These days there are loads of dairy-free + soy-free options to choose from, even at a regular grocery store. The key is going to be reading the labels carefully, as soy is in a lot of foods. It’s also important to understand the labeling loophole if you’re not able to consume products such as soy oil. Here are some pantry staples to keep on hand if you plan on cooking a lot at home. Whilst it’s not an exhaustive list, it will get you started.

Liquid Sweeteners (Raw Honey, Maple Syrup)
Granulated Sweeteners (White Sugar, Brown Sugar, Maple Sugar)
Acids Such as Apple Cider Vinegar, Flavoured Vinegars, Lemon Juice, and Lime Juice
Tortilla Chips + Potato Chips
Seasonings Galore (think onion powder, garlic powder, dried/fresh herbs, pepper powders like paprika, etc.)
Nutritional Yeast (if you plan on making a dairy free cheese at home)
Cooking Liquids Such as Beef Broth and Chicken Broth
Cooking Oils Such as Olive Oil and Avocado Oil
Umami Ingredients (Mushroom Powder, Fish Sauce, etc.)
Carbs You Enjoy to Cook (Rice, Pasta, Quinoa, etc.)
Canned Goods (tomato products, safe-for-you beans, vegetables)

Items to Keep in Your Fridge & Freezer

Chicken Breast + Chicken Thigh
Ground Meats (beef, bison, turkey, etc.)
Flash Frozen Unseasoned Fish (Costco sells these in bulk, individually wrapped)
Dairy Free Milk of Choice (you can also make this yourself and save a lot of money)
Safe-For-You Bread (most bread freezes very well)
Fresh Seasonal Produce (great for making an easy snack or cooking with)
Frozen Fruit + Frozen Veg (great for smoothies and easy cooking)
Homemade Muffins, Waffles, and Pancakes (makes for easy breakfasts and easy snacks)

A note on meat: for some of you, animals fed soy won’t work for you. In that case, you want to look for “grass fed and grass finished” meat. The and is important. Northstar Bison sells a huge range or meats and fish, and the animals have a great diet. Their website has lots more information.

Easy Dairy-Free, Soy-Free Recipes to Enjoy

I think some of these recipes are great for new moms, busy families, and anyone looking for a quick dinner win.

Mushroom & Garlic Pasta Recipe (this is super fast and very easy to make)
Apple & Bacon Salad Recipe
Delicious Quinoa & Vegetables Cookup
Dairy Free, Soy Free Yogurt Chicken Recipe

Gluten Free, Dairy Free, Soy Free Dinner Recipes

Many of you reading this may also be gluten free, so here are some of my best gluten-free dinner recipes for you to enjoy (my kids go wild for these).

Easy Ginger Chicken Recipe
Gluten Free, Soy Free Chicken Chow Mein Memories Recipe
Dairy Free, Gluten Free, Soy Free Pork Stir Fry Recipe
Kale and Date Chicken Recipe (my kids who don’t love kale love this recipe)

Egg Free, Soy Free, Dairy Free Dessert Recipes

Being on a dairy free + soy free diet doesn’t mean dessert is off the menu. Most likely however, you will need to make dessert at home. If you’re looking to purchase dessert, look for top 8/9/14 allergy free options, as this will be the easiest thing to look for. Raw vegan desserts and Paleo desserts are also categories you’ll want to look at when shopping for something pre-made.

Smash Cake Recipe (great for babies, kids, and adults)
Pink Beet & White Chocolate Cookies (yes, there’s soy free white chocolate, and this is perfect for Valentine’s Day)
Gluten Free, Dairy Free, Soy Free Black Cacao Cake Recipe (faux Hostess cupcake and a real crowd pleaser)
Vanilla Cake Baked Doughnut Recipe (Vegan, Top 9 Allergy Free, Easy to Make)

Healthy Recipes & Meal Ideas That are Top 9 Allergy Free

AsI always like to say, the term healthy isn’t a regulated one, and can mean different things to different people. Ultimately, the healthiest meal for you is one that doesn’t make you sick/cause an allergic reaction, and nourishes you. From there, you’ll have to decide what matters most to you (extra veg, low calorie, reduced sugar intake, and so on).

Pork & Purple Cabbage Recipe (use this with rice, pasta, quinoa, tortillas, or even to stuff large mushrooms)
Honey Ginger Salmon & Rice Recipe
Peach Summer Salad Recipe
Tuna & Garden Veggie Cookup (fantastic way to rotate thru seasonal produce)

Comfort Food Recipes That are Dairy Free and Soy Free

Managing food allergies doesn’t mean you’ll be missing out on warming comforting meals. In fact, one family member often tells me that a recipe I’ve made warms them up and feels like a hug. So if that’s your jam, be sure to check out these recipes.

Bacon Chili Recipe (will seriously warm you up in the winter months)
Chicken (or Rabbit) Pot Pie Recipe
Creamy Tomato Pasta Recipe (Top 9 Allergy Free)
Dairy Free, Soy Free Faux Shepherd’s Pie Recipe

Dairy Free and Soy Free Recipes to Serve During the Holiday Season

Holidays can be incredibly difficult when you’re managing any kind of dietary restriction or food allergy. Here are four meals that are not only super delicious, but they’re recipes you can share with your family members who don’t have food allergies. Yes, these recipes are *that* good.

Gluten Free Holiday Cut Out Shortbread Cookies (such a great recipe to share with friends and family)
Gluten, Dairy, Soy Free Carrot Oatmeal Cookie Sandwiches (one of Kid Three’s all time favorite recipes)
Dairy Free, Soy Free Pumpkin Pasta Recipe
Easy Gluten, Dairy, Soy Free Gingerbread Cake Recipe

Your Dairy Free, Soy Free Questions Answered

If I’m allergic to soy, do I also have to avoid peanut butter?

If you’re only allergic to soy, and know for a fact that you’re not cross reactive with other legumes, you would be fine eating peanut butter. Both peanuts and soy beans are legumes, and you can read all about managing a legume allergy and cross reactivity here. If cross reactivity is suspected, you’ll need to work with your medical team to determine if peanuts can be eaten safely. They may want to do an in-office food challenge with you to ensure you’re well taken care of.

If a recipe calls for soy beans, what’s a good substitute?

Assuming you’re not allergic to all legumes, but only soy, black beans would be my first suggestion. Black beans (not refried, but whole) will provide a similar size and texture. Red kidney beans are the second choice. Their size and flavour will be somewhat different, but when mixed with other ingredients, I think you’ll be happy with the final results.

If you are allergic to all legumes, I’d say rough chopped trumped mushrooms, cooked al dente would be a good place to start. Is it the same? No, it’s not. But trumpet mushrooms have a really cool texture that may work in your recipe. Depending on the recipe, I’d also suggest a medium diced, oven roasted beet. When done right, beets can get you close in texture (not necessarily in taste).

Is there an easy way to make a dairy-free pie crust?

Yes! The easiest way will be to use dairy free butter in the place of the butter that’s called for in the recipe. Be sure to use your food processor (I’ve gotten the best results this way). You can also use a combination of vegan/dairy free butter and organic shortening. This will alter the texture and flakiness a bit (in a good way).

Make sure you use cold butter, which is what most recipes will call for. If you’re using wheat flour, be sure to follow the instructions, including the resting of your dough.

If you’re gluten free and dairy free, here’s a fantastic recipe for you to try. My kids say it’s beyond amazing. Good luck and happy baking!

Are there any good soy sauce alternatives?

The best soy sauce alternative I can suggest will be coconut aminos. The taste isn’t quite the same, but coconut aminos offer a rich umami flavour. Another good option is a combination of mushroom powder and date paste. Put together, they lend themselves very well to a range of recipes.

Tamarind may be another good option to try. The taste is different, but you may enjoy the flavour profile it brings to the table. If you’re not allergic to fish, a good fish sauce can also provide a layer of rich umami flavour to your recipe.

I’m trying to make a dairy-free pumpkin pie. Are there any good condensed milk alternatives?

YES! Yes there are and I’m so excited to share them with you because when my kids were little, it was not a thing. There are two dairy free options currently on the market: condensed coconut milk and condensed oat milk. A few brands are now making these, including Nature’s Charm, Let’s Do Organic, and Mementa. I’ve only seen them sold online, or in health food stores.