Dairy Free Soy Free Foods 102356228

Navigating the Dairy-Free and Soy-Free Maze: Your Guide to Delicious Alternatives

Author Avatar

Updated on May 9, 2024

Raise your non-dairy latte and gluten-free brownie because we’re diving headfirst into the exciting world of dairy-free and soy-free foods! Gone are the days of soggy lettuce salads and bland tofu scrambles. 

Yes, you read that right. Say goodbye to lactose woes and farewell to soy sensitivities. It’s a vibrant oasis where culinary creativity blossoms like a field of sunflowers dancing in the sun. Buckle up, adventurous foodies, for we’re about to embark on a delicious escapade that’ll leave your taste buds doing the samba!

We will enter a future where every food is a celebration, and your health and happiness can dance together. We’ll find a treasure mine of dairy-free and soy-free delicious foods that will have you singing with excitement from breakfast to dessert, lunch to midnight munchies.

So, are you ready to ditch the dairy and soy and embrace the adventure? Let’s go!

The Ultimate Dairy-Free and Soy-Free Food List

A variety of dairy-free and soy-free food products displayed on a rustic wooden table.
dairy-free and soy-free food

You might find yourself in the supermarket rooming down the aisles and unsure which dairy-free and soy-free food you can choose. Well, we’ve got you covered with this ultimate list; you will find your next trip to the supermarket so much easier. 

Bakeries and Pastries That Are Dairy-Free and Soy-Free

Bread and pastries can be tricky when navigating a dairy-free and soy-free lifestyle. But fear not, fellow foodies! Many delicious options exist to satisfy your cravings without compromising your dietary needs. 

Here’s a list of delectable dairy-free and soy-free breads and pastries:


  • Gluten-Free Breads: Made with flours like almond, coconut, or rice, these breads are naturally dairy-free and soy-free. They come in various flavours and textures, from sandwich loaves to hamburger buns.
  • Millet Bread: This naturally gluten-free bread has a slightly sweet and nutty flavour. It’s a great option for sandwiches and toast.
  • Teff Bread: Another gluten-free option, teff bread has a dense texture and a slightly sour flavour. It’s a good source of protein and fibre.
  • Ezekiel Bread: Sprouted grain bread, like Ezekiel bread, is naturally dairy-free and soy-free. It’s made with a combination of sprouted grains and legumes, making it a nutrient-rich option.


  • Rice Flour Muffins and Pancakes: These fluffy treats are made with rice flour instead of wheat flour, making them both dairy-free and soy-free. Get creative with flavours like banana chocolate chip, blueberry, or pumpkin spice.
  • Coconut Flour Cookies: These chewy cookies are naturally gluten-free and can be made dairy-free and soy-free by using dairy-free chocolate chips and vegetable shortening.
  • Almond Flour Banana Bread: This moist and flavorful bread is made with almond flour and naturally sweetened with bananas. It’s a great option for a healthy breakfast or snack.
  • Fruit Crisps and Cobblers: Top fresh fruits like berries, apples, or peaches with a streusel topping made with gluten-free flour, nuts, and oats for a warm and comforting dessert.


  • When baking at home, use dairy-free alternatives like almond milk, coconut milk, or vegetable oil.
  • Be mindful of hidden soy ingredients in baking mixes and pre-made doughs. Always check the labels carefully.
  • Get creative with flours and ingredients! There are endless possibilities for delicious dairy-free and soy-free baked goods.

Beer, Candy, Chocolate, and Snacks That Are Dairy-Free and Soy-Free

Living a dairy-free and soy-free life doesn’t mean sacrificing indulgence! Here’s a delicious list of treats you can enjoy:

Brews for Beer Lovers

  • Gluten-Free Beers: Many craft breweries offer delicious gluten-free beers made with millet, sorghum, or rice. Popular brands include Omission, Redbridge, and New Planet.
  • Cider: Hard cider is a naturally gluten-free and often dairy-free and soy-free option. Look for brands like Angry Orchard or Crispin Cider.
  • Wine and Spirits: Most wines and spirits are naturally dairy-free and soy-free. Choose your favourite varietals or explore fun cocktails.

Candy Capers

  • Fruit Candies: Gummy bears, jelly beans, and fruit-flavored hard candies are often dairy-free and soy-free. Just check the labels for hidden soy lecithin.
  • Chocolate-Covered Fruits: Freeze-dried strawberries, cherries, or banana chips dipped in dark chocolate are a healthy and satisfying treat.
  • Sour Candies: Many sour candies, like Sour Patch Kids and Starburst, are dairy-free and soy-free. Just be mindful of the sugar content.
  • Liquorice: Black liquorice and some liquorice allsorts are often dairy-free and soy-free. Choose brands like Haribo or Twizzlers.

Chocolate Cravings

  • Dark Chocolate: Choose dark chocolate with a high cocoa percentage (70% or higher) for a dairy-free and soy-free treat rich in antioxidants.
  • Chocolate Candy Bars: Enjoy dairy-free and soy-free chocolate bars from brands like Enjoy Life, Theo Chocolate, and MooFree.
  • Chocolate Chips: Dairy-free chocolate chips for baking cookies, muffins, or pancakes. Look for brands like Enjoy Life or Lily’s Sweets.

Snack Sensations

  • Popcorn: Air-popped popcorn is a healthy and satisfying snack. Drizzle it with olive oil and herbs or spices for added flavour.
  • Trail Mix: Make your own trail mix with nuts, seeds, and dried fruit (check for soy lecithin). Choose from classic mixes or get creative with flavours like tropical or spicy.
  • Rice Cakes: Top rice cakes with avocado, nut butter, or mashed banana for a quick and nutritious snack.
  • Hummus and Veggies: Hummus made with chickpeas or other beans is a delicious and protein-rich dip for carrots, cucumber slices, or bell pepper strips.
  • Fruit and Nut Butter: Apple slices with almond butter or celery sticks with peanut butter are classic and satisfying snack combinations.

Condiments, Salad Dressing, and Deli Meat That Are Dairy-Free and Soy-Free

When it comes to condiments, salad dressings, and deli meats, adopting a dairy-free and soy-free lifestyle does not mean compromising flavour or variety! 

Here’s a delectable guide to satisfy your cravings:


  • Mustards: Opt for classic yellow, Dijon, or even flavoured mustards like honey or chipotle. Most are naturally dairy-free and soy-free.
  • Hot Sauces: Explore a world of fiery flavours with sriracha, Tabasco, or your favourite hot sauce brand. Just check labels for hidden soy in some fermented varieties.
  • Ketchup: Look for brands like Heinz Simply Tomato Ketchup or Primal Kitchen Unsweetened Ketchup for a naturally dairy-free and soy-free option.
  • Relishes: Corn relish, dill relish, and even sweet pickle relish are often dairy-free and soy-free. Enjoy them on burgers, hot dogs, or even in potato salad.
  • Olives and Tapenade: Olives add a burst of flavour and healthy fats to your meals. Tapenade, an olive-based spread, is also a great option for crackers or bread.
  • Apple Cider Vinegar and Lemon Juice: These versatile pantry staples can be used to create salad dressings, marinades, or even homemade BBQ sauce.

Salad Dressings

  • Oil and Vinegar Dressings: A simple mixture of olive oil, vinegar, herbs, and spices is a classic and customisable dressing option.
  • Vinaigrette Dressings: Many pre-made vinaigrettes are dairy-free and soy-free. Look for brands like Newman’s Own or Primal Kitchen.
  • Tahini Dressings: A creamy and flavorful option made with tahini, lemon juice, and water. Perfect for Mediterranean-inspired salads.
  • Fruit-Based Dressings: Dressings made with fruit puree, like mango or raspberry, offer a unique and refreshing twist. Experiment with different flavours!

Deli Meats

  • Roasted Turkey and Chicken Breast: Look for brands that use minimal ingredients and avoid added sugars or nitrates.
  • Ham: Choose lean ham varieties like Black Forest ham or honey ham. Check labels for soy in glazes or marinades.
  • Roast Beef: Opt for thinly sliced roast beef for sandwiches or wraps.
  • Prosciutto and Serrano Ham: These dry-cured meats are naturally dairy-free and soy-free. Enjoy them in small portions for a special treat.
  • Tofu and Tempeh Slices: Try marinated tofu or tempeh slices for a plant-based alternative. They can be grilled, baked, or pan-fried for sandwiches or salads.

Baking Substitutes That Are Dairy-Free and Soy-Free

Baking tasty goodies while eliminating dairy and soy does not have to be difficult! Here’s a useful list of replacements to keep your oven running and your taste senses happy:

Butter Substitutes

  • Coconut Oil: Solid at room temperature and with a subtle coconut flavour, coconut oil works well for creaming, frying, and adding moisture to baked goods. Opt for refined coconut oil for a neutral taste.
  • Vegetable Shortening: This plant-based option is perfect for flaky pastries and pie crusts. Choose brands that are non-hydrogenated for a healthier choice.
  • Applesauce: A great substitute for some butter in cakes, muffins, and quick breads. It adds moisture and sweetness without the dairy.
  • Nut Butter: Almond butter, peanut butter, or other nut butter can add richness and moisture to cookies, brownies, and bars. Use a smooth variety and adjust the sweetness accordingly.

Milk Substitutes

  • Plant-Based Milk: Almond milk, oat milk, coconut milk, and rice milk are just a few of the many dairy-free options available. Choose unsweetened varieties for most baking applications.
  • Yoghurt Alternatives: Dairy-free yoghurt made with almond, coconut, or oat milk can be used in baked goods like regular yoghurt. Look for plain, unsweetened varieties.
  • Water: In some cases, water can be used as a substitute for milk, especially in cakes and quick breads. You may need to adjust the other ingredients slightly for optimal results.

Egg Substitutes

  • Chia Seed Gel: Mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for 10 minutes until gelled. This can replace one egg in most recipes.
  • Applesauce: As with butter, applesauce can also replace one egg in cakes, muffins, and quick breads. It adds moisture and sweetness but may slightly affect the texture.
  • Flaxseed Meal: Mix 1 tablespoon of flaxseed meal with 3 tablespoons of water and let it sit for 10 minutes. This can replace one egg in some recipes.
  • Commercial Egg Replacer: Several vegan egg replacer powders are available in most grocery stores. Follow the package instructions for the best results.

Dairy-Free and Soy-Free Options for Nursing Moms

A vibrant still life arrangement of fresh fruits and vegetables.
healthy food for nursing moms

Nourishing your body as a nursing mom while navigating dairy and soy allergies can be daunting, but fear not! 

Here’s a guide to delicious and nutritious options to keep you and your little one thriving:

Protein Powerhouses

  • Animal Proteins: Lean meats like chicken, turkey, and fish provide vital protein and healthy fats. Grill, bake or roast them for easy meals.
  • Eggs: A versatile source of protein and choline, essential for brain development. Enjoy them scrambled, boiled, or baked into nutritious muffins.
  • Beans and Lentils: Packed with protein, fibre, and iron, these plant-based options are perfect for soups, stews, and curries.
  • Nuts and Seeds: Almonds, cashews, walnuts, pumpkin seeds, and chia seeds offer an incredible protein and healthy fat combo. Snack on them raw roasted, or add them to yoghurt alternatives or smoothies.

Calcium Champions

  • Green Leafy Vegetables: Broccoli, kale, and spinach are loaded with calcium and other essential nutrients. Blend them into smoothies, add them to salads, or steam them with a squeeze of lemon juice.
  • Tofu and Tempeh: While soy-based, these options are good sources of calcium when fortified. Enjoy them in stir-fries, salads, or as the base for plant-based burgers.
  • Calcium-fortified Plant-Based Milk: Choose unsweetened varieties of almond, oat, or coconut milk fortified with calcium and vitamin D for maximum nutrient benefits.

Healthy Fats and Energy Boosters

  • Avocados: A fantastic source of healthy fats and fibre, avocados add creaminess and flavour to salads and sandwiches or can be simply enjoyed with a sprinkle of salt and pepper.
  • Sweet Potatoes: Rich in carbohydrates and vitamin A, sweet potatoes are a satisfying and filling side dish. Roast, bake or mash them for a nutritious baby food option.
  • Nuts and Seeds: As mentioned before, nuts and seeds are excellent sources of healthy fats, protein, and fibre. Snack on them, sprinkle them on salads or use them as toppings for yoghurt alternatives.
  • Fruits: Packed with vitamins, minerals, and natural sugars, fruits like berries, bananas, and apples provide energy and keep you hydrated. Blend them into smoothies, enjoy them as snacks, or add them to salads for a refreshing touch.

Other Helpful Tips

  • Stay hydrated! Water is essential for milk production, so aim for eight to ten glasses daily.
  • Don’t forget iron! Include iron-rich foods like leafy greens, red meat, tofu, and lentils in your diet.
  • Listen to your body. If you feel tired or weak, consult your doctor to ensure you’re getting enough nutrients.
  • Don’t be afraid to ask for help! Talk to a registered dietitian or lactation consultant for personalised advice on maintaining a healthy and balanced diet while breastfeeding with dairy and soy allergies.


Following a dairy-free and soy-free diet doesn’t mean sacrificing taste or variety. There are plenty of delicious options available, from milk alternatives like almond milk and pea milk to snacks like popcorn and pretzels.

With a little creativity and some label checking, you can easily navigate the supermarket aisles and find foods that fit your dietary needs. So go ahead and embrace the dairy-free and soy-free lifestyle without missing out on all the tasty treats!


What does it mean for a food to be dairy-free and soy-free?

When a food is labelled as dairy-free, it means it does not contain any milk or milk products. Similarly, soy-free foods do not contain any ingredients derived from soybeans.

Are there alternatives to dairy and soy in my diet?

Yes, there are many alternatives available for those avoiding dairy and soy. Some options include almond milk, coconut milk, rice milk, and oat milk as non-dairy substitutes. You can try using almond butter or sunflower seed butter instead of soy-based spreads for soy-free alternatives

What foods should I avoid if I follow a dairy-free and soy-free diet?

If you are following a dairy-free and soy-free diet, it’s important to read food labels carefully. Avoid foods that contain ingredients like milk solids, whey protein, cheese powder (in the case of dairy), or edamame tofu (in the case of soy).

Can I still get enough nutrients on a dairy-free and soy-free diet?

Yes! A well-planned diet can provide all the necessary nutrients while avoiding dairy and soy. You can consume calcium-rich foods like leafy greens, fortified plant-based milk or juices, and other sources such as almonds or sesame seeds.

Where can I find recipes for delicious dairy- and soy-free meals?

You can find recipes that cater to your dietary needs by searching online recipe websites or buying cookbooks specifically focused on dairy- and soy-free cuisine.

Share with our social media

Leave a Reply

Your email address will not be published. Required fields are marked *