Kamil Perry
Cheese is delicious, and it may be hard to give up, especially if you're a cheese lover. However, if you're considering going dairy-free, whether by choice or necessity, there are plenty of alternatives to choose from. These days, there are many options for those who want to enjoy their favourite cheesy meals without consuming dairy. From vegan cheese that tastes just like the real thing to finding new sources of protein, calcium, and vitamin D, going dairy-free doesn't have to mean sacrificing taste or nutrition. So, if you're thinking of making the switch, read on to discover how you can still enjoy cheesy goodness while ditching dairy.
| Characteristics | Values |
|---|---|
| Reasons to go dairy-free | Dietary changes, allergies, veganism, lactose intolerance, health reasons, weight loss |
| Dairy-free cheese options | Tofu, cashew-based, coconut-based, almond-based, soy-based, starch-based |
| Dairy-free cheese brands | Vevan, Boursin DF, Misha's, Forager Project, Trader Joe's, Follow Your Heart, Tofutti, Chao |
| Dairy-free alternatives | Almond milk, soy milk, coconut milk, oat milk, sorbet, avocado, nut butter, hummus |
| Dairy-free protein sources | Meat, poultry, fish, eggs, nuts, dairy-free alternative milks |
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What You'll Learn
Dairy-free cheese alternatives
Some popular alternatives to dairy-based cheese include:
- Nutritional yeast: This is often used to give food a cheesy taste. It comes in powder or flake form and can be added to pastas, soups, and other dishes.
- Vegan parmesan: Follow Your Heart Dairy-Free Parmesan is a popular option that melts well and has a neutral taste. It can be used in baked pasta dishes, sprinkled over pizza, or added to pesto.
- Vegan feta: Violife Just Like Feta is a well-liked alternative that tastes like a mix of goat cheese and feta. Trader Joe's Vegan Feta Cheese Alternative is another good option that is reasonably priced and similar in taste to dairy-based feta.
- Vegan cream cheese: While the coconut flavour can be overwhelming, it can work well in cooked applications, such as a spinach artichoke dip.
- Other vegan cheeses: The Forager Project's cotija and mozzarella shreds, and Misha's cheese spread are also recommended.
In addition to these alternatives, there are some other options for adding creamy or fatty elements to meals that may have otherwise included cheese. Avocados, guacamole, olive oil, pine nuts, sunflower seeds, and walnuts can provide similar textural elements to cheese.
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Lactose intolerance and allergies
Lactose intolerance and dairy allergies are two different conditions with distinct causes and effects on the body. Lactose intolerance is a digestive problem, while a dairy allergy is an immune system problem.
Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase to digest milk sugar (lactose). Lactase breaks down lactose into two simple sugars, glucose and galactose, which are then absorbed into the bloodstream through the intestinal lining. If there is a lactase deficiency, the unprocessed lactose moves into the colon, where it is broken down by bacteria, causing the symptoms of lactose intolerance, including diarrhea, gas, bloating, nausea, and cramps. These symptoms can be uncomfortable but are typically harmless and not life-threatening. Lactose intolerance is common, with about 30 million Americans having it by the age of 20, and it is more prevalent in people with Asian, African, or Native American heritage.
On the other hand, a dairy allergy occurs when the body's immune system overreacts to the proteins in milk and other dairy products, treating them as dangerous invaders. Dairy allergy is one of the most common allergies, especially in children, with about 2.5% of children under three years old being allergic to milk. Symptoms of a dairy allergy can include upset stomach, throat swelling, and trouble breathing, which can indicate a severe and life-threatening allergic reaction called anaphylaxis.
It is important to distinguish between lactose intolerance and a dairy allergy, as their management strategies may differ. If you suspect you have either condition, it is recommended to consult a doctor, who can suggest appropriate tests, such as lactose tolerance tests, hydrogen breath tests, or stool acidity tests, to determine the specific condition and provide guidance on managing your diet.
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Vegan cheese options
There are several vegan cheese options available that taste remarkably similar to dairy cheese. Here are some alternatives to satisfy your cheese cravings:
Slices
- Field Roast Chao Creamery Slices: These slices are made from coconut and fermented tofu, giving them a great taste and the ability to melt well.
- Violife Mature Cheddar Slices: These slices are soft, flavorful, and melt pretty well.
- Follow Your Heart Smoked Gouda Slices: This brand also offers excellent parm replacements and dairy-free cheddar shreds.
- Daiya Swiss Style Slices: These slices taste similar to dairy-based Swiss cheese and are perfect for grilled cheese sandwiches.
- Palmery Cheddar Slices: These slices are a good option for those who are allergic to tree nuts.
Shreds
- Follow Your Heart Dairy-Free Cheddar Shreds: These shreds are the perfect size and do not stick or clump together in the bag. They are versatile and can be used in both hot and cold dishes.
- The Forager Project's Cotija and Mozzarella Shreds: These shreds are available at the Grocery Outlet.
- Caio Shredded Cheese: This shredded cheese option is recommended by a Reddit user.
Blocks
- Violife Just Like Parmesan Block: This hard cheese is a good option for those who like grated parmesan.
- NOOCH IT! Cashew Grated Cheeze: This grated cheese alternative is available at Amazon.
Cream Cheese
- Kite Hill Original Almond Milk Cream Cheese Spread: This cream cheese alternative is available at Amazon and is recommended by a Reddit user.
- Miyoko's Creamery Cheese Wheels: These spreadable cheese wheels are great on crackers and baguettes.
- Babybel Plant-Based Cheese Rounds: These cheese rounds can be bitten into or spread in bread as a cream cheese alternative.
Mozzarella
- Miyoko's Fresh Vegan Mozzarella: This liquid mozzarella is a great option for pizza and is available on Amazon.
- Nurish Mozza Blocks: These mozza blocks are a good option for pizza, according to a Reddit user.
- Parmella Slices: These slices are another alternative for pizza, as suggested by a Reddit user.
Feta
- Trader Joe's Vegan Feta Cheese Alternative: This option is reasonably priced and tastes similar to dairy-based feta.
- Follow Your Heart Feta Crumbles: This tangy and sharp feta option melts well and is allergen-friendly.
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Non-dairy protein sources
Dairy products are rich in protein, calcium, and other essential nutrients. However, if you are looking to cut down on dairy, there are plenty of other protein sources to choose from.
Meat, poultry, and fish are all excellent sources of protein and are dairy-free. Lean meats like chicken, turkey, beef, and pork are not only great sources of protein but also provide important nutrients like iron and zinc. Fish such as salmon, tuna, and mackerel are rich in protein and omega-3 fatty acids, beneficial for heart health.
If you are looking for plant-based protein sources, nuts are a great option. Most nuts, such as almonds, pistachios, and peanuts, contain around 5-6 grams of protein per ounce. They are also a good source of healthy fats and can be eaten whole or ground into nut butter. Soy is another versatile option, from soy milk and beans to tofu and tempeh. Soybeans provide all the essential amino acids and can help control blood sugar levels while boosting your immune system.
Other plant-based proteins include quinoa, which is a complete protein, providing around 8-9 grams of protein per cooked cup, and various kinds of beans, such as black beans and white beans, which are also high in protein. If you're looking for a meat alternative, seitan is a popular choice, resembling the look and texture of meat, and providing about 25 grams of protein per 3.5 ounces.
Remember, it is important to eat a balanced diet and ensure you are meeting your daily protein needs, along with getting the necessary vitamins and minerals for optimal health.
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Dairy-free calcium and vitamin D
Dairy products are known to be rich sources of calcium and vitamin D. However, if you are lactose intolerant or have adopted a dairy-free diet, there are still plenty of ways to ensure you are getting sufficient amounts of these essential nutrients.
Vitamin D helps your body absorb calcium, and it is naturally produced by the body when exposed to sunlight. Spending 10-15 minutes in the midday sun daily can help you get your daily dose of vitamin D. If you are not getting regular sun exposure, you can also take supplements or consume vitamin D-fortified foods such as dairy, cereals, and orange juice.
While dairy products are known to be calcium-rich, there are many other good sources of calcium, including plant-based options. Dark green vegetables like kale, collard greens, and bok choy are excellent sources of calcium. A cup of cooked frozen collard greens provides 357 mg of calcium. Other green vegetables like spinach and beet greens contain calcium, but they also have oxalates, which reduce calcium absorption.
Fortified juices, sardines, and collard greens are among the best non-dairy sources of calcium. Figs are also high in calcium compared to other fruits, with a 1.4-ounce (40-gram) serving providing 5% of the daily value. Beans are another good source of calcium, with canned white beans providing more calcium per cup than half a cup of milk. Soybeans, such as edamame, are also a nutritious option, with a half-cup serving providing 49 mg of calcium.
In addition to these options, calcium and vitamin D-fortified yogurts with active bacterial cultures or probiotics can be a good choice, as they help some people with lactose intolerance digest lactose.
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Frequently asked questions
There are several dairy-free alternatives to cheese, including vegan cheese, which is part of a plant-based revolution to help those who’ve ditched dairy enjoy their favorite dishes. Some popular brands are Vevan, Follow Your Heart, Tofutti, and The Forager Project.
There are several dairy-free alternatives to milk, including almond milk, soy milk, and almond-coconut milk blends. Almond milk is said to be the plant-based milk that most resembles dairy milk in flavor.
Meat, poultry, fish, eggs, nuts, and dairy-free alternative milks are good sources of protein on a dairy-free diet.
