Is butter dairy free? In short, no. If you see the term “butter” on food labels, that usually indicates that it’s from cow’s milk, which is dairy. You should also note that in every country that recognizes major/top allergens, milk is considered a top/major allergen. The product label should also say “contains milk” (more this later) under the ingredients.

For those who may be reading this because they need to purchase something for someone else, “salted butter” is also derived from milk and should not be given to someone who is dairy free for any reason (allergy, lactose intolerance, vegan, etc.).

If you have a combination of tree nuts, soy, and dairy allergies, you may find that many dairy-free alternatives aren’t an option for you. Don’t worry, I’ll be sharing awesome cooking and baking options for you as well throughout this article.

What is Butter

Butter is an edible fatty substance that’s made by churning cream. Traditional butter comes from the milk of mammals including cows, sheep, buffalo, goats, and camels. Commercially, you’ll see a range of cow’s milk butters, and sometimes see goat’s milk butter or sheep’s milk butter. Buffalo and camel butter are special orders or something you’ll have to make at home.

There are a different types of butters that you can purchase. Some have sea salt (called salted butter), some are lactose free (not super common in grocery stores), some are organic, and some are made from raw milk. For those who are looking for the cleanest options, you’ll want to purchase butter made from milk that comes from grass fed and grass finished cows.

Cow’s milk butter has a rich buttery flavor and a creamy texture that creates a very pleasant mouthfeel. It’s great for cooking, baking, spreading on toast, adding to coffee, and more.

What is Lactose Free Butter

Lactose-free butter is made from lactose-free milk. It’s important to know that milk proteins are still present and this should not be consumed by anyone with a cow’s milk allergy.

Lactose is a natural sugar that’s present in milk. People who are lactose intolerant can’t properly digest this sugar. This is not the same thing as a milk protein allergy. Lactose-free products have the sugar removed, and the proteins remain.

Lactose-free options have come a long way in recent years and you’ll be pleased to find great taste and great texture. Like traditional butter, this can be used in cooking, baking, spreading on toast, and everything else you’d use butter for.

Different Parts of Milk

Casein: The main protein present in milk, cheese, and milk products.

Lactose: Lactose is a natural type of sugar and is present in milk (anything ending in ‘ose’ is a type of sugar). This is sometimes referred to as “milk sugar” and is not the same thing as condensed milk which is milk + cane sugar.

Whey: The watery part of milk that remains after the formation of curds.

Milk Solids: Milk is made up of about 13% solids, which is not the water content. The other 87% of milk is water content.

Milk Fat: Makes up about 3.7% of milk content.

If you’d like to learn more about dairy and read extensive definitions, check out this info from the International Dairy Foods Association.

Who Should Not Eat Dairy-Based Butter

• Anyone with a dairy allergy
• A person with a cow’s milk protein allergy (CMPA)
• Those who manage a lactose intolerance
• People who avoid animal products such as vegans
• Anyone following a dairy-free lifestyle by choice
• Those who have been diagnosed with traditional EOE or FPIES
• People who follow a Paleo or AIP Paleo diet (Autoimmune Paleo Protocol)

What is Dairy Free Butter

Sometimes called plant-based butter, or vegan butter, dairy free butter is made from a blend of plant-based oils. There are usually additional ingredients such as citric acid and other enhancers to get it to perform as expected. Common ingredients used to make dairy free butter include olive oil, sunflower oil, pea protein, coconut, palm fruit, natural flavor, and citric acid.

You may be wondering: if butter starts with milk, why doesn’t dairy free butter start with dairy free milk such as soy milk? Plant-based milks don’t have the same fat content as mammal’s milk. The cream (fat) that’s used to churn butter is the key ingredient. Soy milk, almond milk, etc., don’t have this cream (fat) content. Oils on the other hand are pure fat and can be transformed into a butter alternative with additional ingredients and commercial processing.

Not everyone is OK with the processing of the oils, or the fact that many of the dairy free butters available are derived from seed oils. If you fall into that camp, coconut oil, tiger nut oil (tuber, NOT a tree nut), and avocado oil should be used instead. Assuming you’re not vegan, you may also enjoy cooking and baking with tallow, which is the fat from the mammal’s body, not the fat from its milk.

Dairy Free Alternatives to Butter When Cooking

If for some reason you’re unable to purchase dairy free butter, here are dairy-free butter alternatives you can use when cooking at home. These work because when you cook with dairy free butter, you melt it and it becomes a liquid fat. Many of these are liquid fats to begin with and can replace the function of butter well.

• Avocado Oil
• Olive Oil
• Vegetable Oil
• Coconut Oil (not everyone is a fan)
• Tiger Nut Oil (tuber, NOT a tree nut)
• Tallow (usually from cow/beef, bison, and duck)
• Lard (usually the fat from pork)
• Schmaltz (rendered chicken fat)

If you’re following a dairy-free diet, the great news is that in recent years there has been an explosion of products available in grocery stores. You can find a wide range of dairy free ice cream, dairy free milk, dairy free butter, dairy free cheese, and so much more. Sometimes, you’ll see these items marketed as vegan or plant-based. Always be sure to double check the ingredient list and ensure the product is free from milk derivatives.

Dairy Free Alternatives to Butter When Baking

There are loads of plant-based alternatives to dairy butter that can be used in baking. Dairy free butters are the first option to use as they’re engineered to cook and bake well. However, not everyone is able to have them, and some may not love the ingredient list.

You may see terms such as buttery spread, vegan spread, or dairy free butter when shopping. In grocery stores, the dairy free butter is usually next to the cow’s milk butter. However, some stores have a special section in the refrigerator area where all of the dairy free products are together (dairy free sour cream, dairy free cream cheese, dairy free milk, etc.).

Depending on the recipe, shortening is another great alternative to butter in baking. The clean versions I often see are made from palm or coconut. Shortening is excellent in cookies, and some bread doughs. However, it won’t work in every scenario.

My personal preference for dairy free butter in baking is the food service box provided by Earth Balance. It’s a great option for top 9 allergy free baking. If grocery stores in your area use UNFI, they can special order the Earth Balance butter for you. However, know that it’s a 30 pound box. Outside of this particular product, there aren’t any top 9 allergy free alternatives to regular butter that are solid at room temperature and vegan. Tallow (animal based) is a great alternative, but it’s not vegan.

I recently made the most amazing bison tallow cookies, so know that it can be done. I’ve also made cookies from tiger nut oil (tuber, NOT a tree nut), and it works. When you’re using oils in place of butter in baking, the ratios are a bit different so be sure to follow a good recipe.

Using Dairy Free Butter When Baking

First, you need to know that dairy free butter won’t work in every scenario, especially if you’re also gluten free and egg free. There are limits to what vegetable fat can do and the flavour it can provide so be sure to manage your expectations. If you’re a fan of creating free-from pastry, you’ll need to shop around and experiment with different dairy free butter options.

The one BIG limit I’ve personally seen is gluten + dairy + egg free pound cake. Dairy free butter actually seems to work against you in this type of recipe and you end up with something really strange.

If you’re new to dairy free baking, and you’re only dairy free, you’ll be able to use dairy free butter as a 1:1 substitution in just about every recipe. If you’re more than dairy free, I strongly suggest you purchase a cookbook or follow tried and trusted recipes from someone who uses ingredients that are safe for you. Check out the Advanced Recipe Search on RAISE, which as loads of free-from options to choose from, and desserts available as well.

Food Labeling

Butter is a milk derivative. It’s made from cream and contains milk proteins. If you’re looking at the ingredient label for butter or any product that contains butter, the ingredient list should clearly list all ingredients including the butter. As per food labeling laws, you should also see a statement that says “Contains Milk” or the term milk should be in bold in the ingredient list.

Know that sometimes companies mess up (not in a malicious way), so be sure to carefully read the ingredient list. If you see the enzyme lactase listed on an ingredient list, you should assume it’s derived from milk unless it’s clearly stated that it’s not. Brands such as Epic (meat bars) use a dairy free version and they clearly state it on the label.

Another consideration to make as we move forward in time is lab grown milk proteins. If you have a cow’s milk allergy, it’s critical that you be aware of this development in the food world. Read this article on how vegan foods aren’t always dairy free. I don’t want to keep you here forever, so be sure to go thru that article for all the details and what to look for on an ingredient label.

Be Cautious of Cross Contact/Contamination

Those with food allergies should be aware of shared equipment and how it can affect them. I’ve found that about 30% of people with food allergies can have an allergic reaction if the food they eat has been made on shared equipment with what they’re allergic to. This happens even if the tools and equipment have been cleaned, and this is due to trace amounts of allergens remaining on said equipment.

Dairy free foods, including dairy free butter, can be made on shared equipment with dairy, and this is very common. In fact, there are several soda brands that are processed on the same equipment as milk (not something you’d expect at all).

The only way to find out is to call/email companies and ask if their product is made on shared equipment with milk and/or milk derivatives. Here’s the kicker though: you need to ask about the product and the raw material sourcing. I once had a company tell me the product was made on dairy free milk. Then when I asked about the raw materials, well, every raw material was processed on shared equipment with milk. Pretty misleading if you ask me, which is why you must be diligent and dig for answers if you’re unable to tolerate trace amounts of allergens in your food and beverages.

Answering Your Dairy Free Butter Questions

I follow a vegan diet and am also nut free. Do you know of a good dairy free butter I could use?

The two vegan butter brands you should investigate are Country Crock Plant Butter and Earth Balance. They both have a range of dairy free and nut free butter alternatives that are suitable for a vegan diet. You’ll want to purchase a few options if possible and do a taste test before committing to a particular variety. Generally, these all purpose dairy free butter alternatives are good for both cooking and baking.

My kids who can have milk have confirmed that the Earth Balance dairy free butter still has the rich flavor of butter. Whilst they haven’t had the Country Crock Plant Butter options, I’ve heard good things about them as well.

If for some reason these aren’t suitable for you, olive oil and tiger nut oil (tuber, NOT a tree nut) should be considered. You can cook and bake with them as well, however, they won’t deliver that rich flavor of butter.

Will lactose-free butter work in chocolate chip cookies?

Yes! The great news is that you can bake with lactose-free butter and use it the same way you’d use traditional dairy products. Make sure you’re also purchasing a chocolate chip that’s safe for you. The top three brands I use for baking are Pascha, Equal Exchange, and Enjoy Life. With Equal Exchange, make sure you’re getting the dairy free version, as they make some products with dairy-derived ingredients.

Is dairy free butter a source of dietary fiber?

No, dairy free butter is not a source of dietary fiber, and neither is dairy butter. Both are sources of dietary fat, and depending on what you’re using, there will also be other micronutrients present.

Have a question? Send it to ask@theallergychef.com