9 Whole Food DAIRY SWAPS that are Minimally Processed
A NOTE ABOUT DAIRY FREE SWAPS
Dairy alternative products can offer a flavor/texture substitute for dairy, but very few offer a nutritional substitute.
Many dairy-free products are highly processed, so check labels for added gums, sugars, and oils.
MILK
not all nutritionally equivalent to dairy
almond
cashew
soy
oat
coconut
hemp
flax
rice
macadamia
*make buttermilk with non-dairy milk/cream + 1 tsp vinegar/lemon juice
CHEESE
nutritional yeast
softened cashews
CREAM
canned coconut milk/cream
puréed avocado (great in place of sour cream on tacos or chili)
YOGURT
applesauce (with granola or in baking)
BUTTER
coconut oil (baking, garnish)
olive oil (sautéeing, cooking, garnish)
ghee (option if lactose intolerant, not if reaction is to dairy proteins)
CREAM CHEESE
soft tofu
coconut oil + splash apple cider vinegar (sub in cream cheese frosting)
ICE CREAM
coconut cream blended with frozen fruit (mangos, bananas, or berries work well)
WHEY PROTEIN
soy, hemp, egg, pea, or blend protein powder
Are you a health educator that wants to use this content with your clients? Customize the handout template in less time than it would take to even think about hiring a graphic designer.
