We often remove dairy from our diet because it makes us feel better, but for many it’s also a go to source of protein. Which leaves us wondering, how do we get enough protein to recover without it? Let’s dive into high protein dairy free meals to make this change feel easier.
Once you’ve been dairy free for awhile, like anything it becomes a no-brainer, but any massive shift in your normal patterns is going to feel overwhelming.
Suddenly, you’re mixing all kinds of foods, which you’ve forever considered healthy and important to your diet, like that high protein Greek yogurt or Whey Protein.
So..
How Do You Get Protein Without Dairy?
Even with foods and recipes that aren’t super ”high protein,” you can almost always add plain or flavored pea protein powder to bump up the protein without any flavor sacrifice.
In many packaged products the protein is often coming from the almond flour, nuts or soy isolate. Soy from organic tofu, no problem…soy isolate and you are asking for lots of gut trouble.
Dairy Free Protein Sources
- Meats and fish – highest sources
- Eggs
- Nuts, seeds
- Lentils, tempeh
- Tofu
- Protein powder (pea, brown rice, chickpea or collagen)
Plenty of vegetables can provide protein, but the volume required to create a high protein meal is MASSIVE.
As noted previously, you may see a few more meals that are entirely plant based here because it’s easier to know you’ve avoided allergens and because our goal is to lean towards whole foods rather than replacements when possible.
For athletes, yes if you are working out consistently you now fall in that category, it’s important to fuel with foods that reduce inflammation, get a variety of nutrients and enough protein for recovery.
These ideas will help you hit all those goals.
Dairy Free Breakfast Ideas
The best way to start our day is with a high protein breakfast! It can help prevent sugar cravings later in the day and is the perfect post run recovery meal (yes you need protein and carbs to recover!).
You can never go wrong with a green smoothie, so let’s just put that out there to start! I won’t extoll the virtues again, but I do love them.
However, I also need a second breakfast that involves chewing to make me really feel satisfied.
Tofu Veggie Scramble from RunToTheFinish
When I discovered my days of enjoying a hearty egg breakfast were over, I knew I had to find an alternative.
To my surprise, a tofu breakfast scramble turned out to be a perfect solution!
This high protein, dairy free breakfast is not only delicious but also packed with nutrients.
Carrot Cake Overnight Oats from Vegan Heaven
Looking for high protein dairy free breakfast ideas? Try these yummy carrot cake overnight oats.
They’re not just tasty, but also super easy to make with chia seeds, walnuts, and coconut flakes
Plus, they’re a great source of healthy non dairy protein source to kick-start your day
Baked Avocado Cups from Oh Lardy
Start your day with these nutritious baked avocado egg cups! They’re so good!
Plus, they’re not just delicious but also packed with healthy fats and non dairy protein sources. This seriously makes them an excellent choice for a dairy free breakfast.
Blueberry High Protein Chickpean Donuts from Skinny Fitalicious
These Blueberry Chickpea Donuts are a high protein dairy free breakfast option that’s low in sugar and packed with flavor.
They’re the creamiest donuts you’ll ever make, perfect for those looking for dairy free high protein meals.
And the best part? No one will guess these delicious donuts are made with non dairy protein sources like chickpeas!
Pumpkin Seed Power Bars from Flo and Grace
If you’re a fan of Rise Breakfast Bars, you’ll find these Pumpkin Seed Power Bars a great high protein dairy free breakfast alternative.
They’re packed with pumpkin seeds, taste great, and are high in protein without any dairy! Love them!
Dairy Free Lunch and Dinner Ideas
I’m the opposite of many folks and eat most of my calories by lunch time, so dinner for me is usually smaller…hence lunch and dinner become the same category.
Grilled Chicken Tacos via The Fit Cookie
These Grilled Chicken Taco with Cilantro Crema are a perfect dairy free lunch or dinner idea, offering a healthy and quick meal option.
They’re so good and proof that Mexican without dairy is still incredibly tasty.
Tempeh Reuben Sandwich (could make with meat if you prefer) from Karl Cooks
OMG this is such a delight! Even my husband who turns his nose up at dairy free, it on board for this dish.
Potato Wedges with Avocado Dip from This Savory Vegan
These Potato Wedges with Vegan Avocado Dip make an excellent dairy free lunch or dinner option.
Being lightly oiled and baked, they are also a low-fat choice for anyone looking for something tasty yet healthy.
Thai Broccoli Chicken Curry from A Healthy Life for Me
If you love Thai flavors, this one is about to become your new go-to!
With its irresistible Thai-inspired flavors, it’s a meal that’s both healthy and incredibly tasty
Best of all, it’s ready in less than 30 minutes, making it a perfect pick for busy days.
Asian Salmon Salad from Avocado Pesto
This Asian Salmon Salad is absolutely delicious and entirely dairy free!
It’s packed with non dairy protein sources, making it a nutritious and satisfying meal.
Try this recipe for a high protein, dairy free meal that’s as delicious as it is healthy.
Paleo Coleslaw from Raising a Generation Nourished
This Creamy Paleo Coeslaw is a perfect dairy free lunch idea. It’s quick to prepare and packed with fresh veggies.
Being dairy, egg, gluten, and soy free, it’s a great choice for dinner too, especially for those with dietary restrictions.
Buffalo Chicken Neapolitan Pizza From A Whisk and Two Wands
Friday night is always pizza around here and now there are some great dairy free options, especially this tasty pizza!
It is packed with non dairy protein sources, making it a high protein dairy free meal that will keep you satisfied and energized.
From the crust to the topping – it’s entirely dairy free!
High Protein Dairy Free Snacks
What is life without dessert? I wouldn’t know because I’m not willing to attempt it.
Luckily, I have found some incredible recipes like the Edible Cookie Dough that I share so often and of course nothing beats some energy bites for on the go snacks.
Dairy free dessert ideas used to be extremely hard to find, now they’re increasingly common thanks to great milk alternatives…but healthy dairy free desserts take a little more digging. That’s what we have here!
Chocolate Zucchini Muffins from Hummusapien
These Healthy Chocolate Zucchini Muffins are a perfect example of high protein dairy free snacks. They’re not just delicious but also packed with nutrients!
Being 100% whole grain, they offer a great source of non dairy protein. Plus, they’re super moist, making them a tasty on-the-go breakfast option.
With a generous amount of veggies, these muffins are a great way to kickstart your day. They’re easy to make and perfect for those following a dairy free diet.
No Bake Pumpkin Pie Balls from Gluten Free with LB
These No Bake Pumpkin Pie Balls are a perfect example of high protein dairy free snacks. They are loaded with nutrients and protein, making them a great choice for a healthy snack
Being dairy-free, these snacks are ideal for those who are lactose intolerant or simply prefer to avoid dairy. Plus, they are also gluten-free and vegan!
With their delicious pumpkin spice flavor, these snacks are not just nutritious but also incredibly tasty. They are easy to make and perfect for a quick energy boost during the day!
Vegan Queso Dip from Veggies Don’t Bite
This Vegan Queso recipe is the ultimate high protein dairy free snack. It’s simple to prepare and packed with non dairy protein sources.
This is perfect for veggies or a party!
Hazelnut Banana Protein Muffins from RunToTheFinish
These Hazelnut Banana Protein Muffins are a high protein, dairy free snack that’s perfect for any day, not just Valentine’s Day.
They’re a healthy twist on traditional muffin recipes, packed with non dairy protein sources to keep you fueled and satisfied.
With the delicious combination of hazelnut and chocolate, these muffins are seriously a tasty treat.
Healthy Edible Cookie Dough from Veggie Balanced
This Healthy Cookie Dough is a great choice for high protein dairy free snacks.
It’s packed with flavor and doesn’t contain eggs, making it a guilt-free treat.
And of course apples, almonds, cereal, turkey jerky, are all on my go to list.
BONUS DAIRY FREE RECIPE TIPS
- Searching for Paleo will often get you dairy free meals with meat
- Don’t be afraid if you see the word VEGAN, you can add meat if you choose, but it will ensure your sauces and base are dairy free
- Double check the ingredients on anything packaged, it sneaks in so many things
- Checkout my milk alternatives posts for some great replacements that make most recipes easy to convert
- Use dairy alternatives like cheese initially to help you make the switch easier
Looking for more runner nutrition?
- Protein for runners – how much you need and more
- Best Carbs for Runners
- What is the Best Runner Diet
Other ways to connect with Amanda
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Aimee
That buffalo pizza looks awesome! These are some great ideas. I am not dairy-free, but it definitely gives me some great ideas for getting in protein during training. Do you find that you crave it during a training cycle or carbs more?
Ashley | Fit Mitten Kitchen
After I started experimenting with vegan dishes and more dairy free options I really started to love having a variety of foods without adding the dairy! I still enjoy dairy but don’t feel like I need it all the time like I used to when I was younger. Love so many of these recipes!
Emily
It’s amazing that there are so many non dairy options out there, and you can find so many recipes that taste really similar to something with dairy.
Laura @ Sprint 2 the Table
I went vegan for a minute about 5 years ago. Dairy was definitely the hardest part for me! I can bake dairy free, no problem. Cheese though… it was a struggle!
Alexa
My little guy is starting cross country … thanks for the power food inspiration. He’s going to be hungry :)