11 Dairy Substitutes You Should Know

If you’re living with a lactose allergy or intolerance, you’re probably aware of the options out there for you. Replacement milks, like almond milk or coconut milk, can do similar things as regular cow’s milk, even if the taste isn’t the same. However, when you add in food allergies on top of lactose intolerance, it often gets hard to shop, and you may find your options narrowing significantly.

Luckily, we’re here today to tell you that you don’t have to lose out on your favorite foods just because of your allergies. There are plenty of ways to substitute non-dairy items and still enjoy cooking and eating just like you used to. Here are a few of the handiest dairy substitutes to grab at your nearest grocery store.

11. Almond Milk

Almond milk is one of the oldest dairy substitutes out there – it’s been used for years in recipes and is tasty enough to simply drink plain. Many people prefer the rich, nutty taste of almond milk to thinner cow’s milk. The only thing to note is that it doesn’t contain as much protein as regular milk, so it’s important to adjust your diet if you make a complete switch to almond milk.

Plus, if you switch to almond milk that’s unsweetened, it’s a grand total of zero grams of sugar per cup as compared to the 12 grams that are in regular milk. You can swap it in anywhere you would usually use regular milk – just bear in mind the taste.

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10. Rice Milk

Rice milk is made almost the same way as almond milk – grains of rice are soaked in water, then the final product is used as a “milk.” Most commercial rice milk contains added vitamins and calcium, but on its own it contains around two grams of fat and less than one gram of protein per cup.

Rice milk is also higher in carbs than most other types of non-dairy milk, so be aware of that when you’re at the grocery store. Rice milk is great for people who may be allergic to soy or nuts. You can bake with it, but because it’s thinner than cow’s milk, you may have to adjust your recipe.

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