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.

If you have a soy allergy and/or a milk allergy, please be sure to check out these articles: Hidden Sources of Soy and Hidden Sources of Milk & Dairy. They’re going to provide you with a lot of great insight on how allergens hide in both food and non-food products.

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

Awesome Dairy Free & Soy Free Lunch Recipes

These are awesome soy free & dairy free recipes that are perfect for lunch. The recipes are kid and adult friendly, plus, they taste good hot or cold. I’ve shown you photos of a packed lunch so you can also get some snack ideas. My kids loved simple produce such as cherry tomatoes, apple slices, and celery (to be served with a dip of course).

Lamb Ragout (Ragu) + Chips + Produce
Hummus Dip Lunch (sesame and top 9 free)
Pancakes & Produce + DF/SF/Top 9 Free Chocolate Chips
DF Pizza Bread (this was made on a Bread SRSLY sourdough top 9 free roll)

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.

Would almond milk be a good substitute for soy milk in baking?

That depends. Soy milk, of all the plant-based dairy free milk options, is a bit special when it comes to baking, and that’s because of the protein content. It’s considered a “better” baking milk if the only ingredient you’re substituting is the milk itself. One could argue that full fat coconut milk is another special case, but that’s a conversation for a different day.

If we were to look at the viscosity of milk options, I’d actually say a homemade oat milk would be the better choice since it’s got more body than an almond milk. However, at the end of the day, in 99% of recipes out there, all plant-based dairy free milks are a 1:1 substitution for each other in both cooking and baking.

What that means is usually, yes, almond milk will be a good substitute for soy milk in baking. Just make sure you manage your expectations, and that you make any minor adjustments that may be needed the second time around.

Which dairy free milk is the best substitute for cow’s milk in cooking?

I have great news! As long as the recipe calls for “milk” and not something like skim milk or heavy cream, every plant-based milk will be a good option. Since you’re most likely working with a savory recipe, I strongly suggest purchasing unsweetened, vanilla free plant-based milk. Whilst you can cook with sweetened and flavoured milks, they can throw off the recipe, especially if it’s a delicate recipe to start with.

The good news is that your local grocery store will carry several dairy free milk options. They’ll probably have rice milk, soy milk, and almond milk. Depending on where you live, you may also see a huge range of nut milks (including pistachio and cashew), as well as oat milk. Some stores even. have banana milk! What’s important to know is that most dairy free/plant-based milks are made on shared equipment with milk.

The only way to find out if a brand will be safe for you is to reach out to them directly. Since my child with a dairy allergy is in the 30% group that can’t do shared equipment, I made milk at home to ensure his safety.

Does anyone make good dairy free and soy free chocolate chips?

Yes! The great news is that you have three brands to choose from that are generally available nationwide. Enjoy Life Foods, Equal Exchange, and Pascha. Pascha has a lot of options to choose from. With Equal Exchange, it’s important that you purchase the correct version, as not all of their products are super allergy friendly. You’ll want the teal or purple bag, and the label should make it clear that it’s top 8 free, and a clean facility.

If you’re in need of candy, No Whey Chocolate is my top suggestion. They make faux M and Ms, Twix, and other popular candies, but all dairy free, soy free, and top 9 allergy free. They even have a range of truffles to choose from.

What’s the best dairy free and soy free ice cream options?

As an ice cream connoisseur who passed that love on to their child with a milk allergy, I feel so prepared to answer this question. So, I’ve had my kid test out every safe-for-him dairy free ice cream option on the market. His top choice for dairy free ice cream (that’s also soy free) is the brand Cado. It’s. made with avocado, which gives it an amazing creamy texture. Now, I personally can’t eat any of it, so I have to take his word on all of this. He generally loves all of their flavours, and says you can’t taste the avocado at all.

His second choice brand is Daiya, followed by Nada Moo, Green Girl Bakeshop, Valsoia Gelato, and So Delicious. Now, not all of these are soy free options since he can have soy, but check out each of these brands and see which ones will work for you. Just know that these brands…. that child could eat a LOT of their ice cream options, so you’re in good hands with any of them.

Do you have any tips on easy dairy-free and soy-free recipes for a breastfeeding mama?

There are lots of tips, but the top tip is simply: keep it as simple as possible whilst meeting your and your baby’s nutritional needs. Assuming you aren’t working around any other dietary restrictions, start by keeping easy to prepare basics in your kitchen. Eggs and potatoes are two great examples. You could pop a potato in the oven for a baked potato, and when it’s almost done cooking, make a few scrambled eggs.

Look for recipes online that tout 10 ingredients or less. Those are going to usually be easy to make, and that should be a focal point at the moment. The UK chef Jamie Olivier has a cookbook that focuses on 5 ingredient meals. Now, a lot of the ingredients are things like “a jar of pasta sauce” which is more than 5 ingredients, but it is what it is. Those types of recipes should be your bread and (dairy free) butter at the moment.

Batch cooking, if possible, should be part of your routine. If you can get some meals in the freezer that you love, it will make future meals easier. Also look for pressure cooker recipes. A lot will naturally be soy free, dairy free recipes. Dishes like shredded chicken, pulled pork, and easy beef stew can all be made in your pressure cooker (a hands off cooking method that requires very little work).

For breakfasts, look into chia pudding and overnight oats. These can be made anytime you have a few free moments and keep in the fridge for a few days. My other big tip would be sheet pan meals. There’s a lot of potential for flavour combinations, and it’s another hands off cooking method that can save your energy so you can focus on yourself and your cute baby.