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15 Dairy Free Snacks to get you through the first month

This list is a trove of easy dairy free snacks that are convenient and taste good. You may find that you’re hungry between meals because removing dairy from your diet also removes calories, protein, and other nutrients. These snacks will help you stay on track and curb the hunger so choosing dairy free meals at dinnertime isn’t such a struggle. 

It also takes a while for your taste buds to adjust to eating less dairy. Just like they eventually adjust when eating less sugar, this is a process. I hope some of these help replace the dairy-filled snacks or offer some buffer while adjusting to new eating habits. 

If you’re already rocking it in the kitchen and are able to derive budget-friendlier options, then please do that. For example, I recommend individually packaged pistachios and shelled pistachios below. If your budget, preferences, and skills lean toward the bulk bag of unshelled pistachios, then be my guest. However, I know my household has benefited from convenience, especially while transitioning to a new diet.

When choosing snacks, it’s a great idea to look at your lunch and dinner options to see what might be missing. Dairy has a lot of protein, so nuts make a good snack to supplement the reduction in protein. Though, as someone who didn’t used to eat nuts often, my choices veer toward kind bars, pistachios, and spoonfuls of peanut butter.

This is completely personal preference and my point is to determine some of your personal preferences and then buy what you will eat. My approach here is that since a dairy allergy, reduction, etc. requires a lot of changes made quickly, a little convenience can go a long way toward your success. 

Before reading this post on Dairy Free Snacks, check out these articles from Base Recipes: How to Eliminate Dairy from your Diet, and 4 Ingredient Sloppy Joes.

1. Select flavors of KIND Bars

select-flavors-of-kind- bars

NOTE: NOT ALL KIND BARS ARE DAIRY FREE. However, when I was breastfeeding and needed calories, this was something that helped a ton. Here are a few flavors to get you started – at the time of writing this article the following flavors were dairy free: 

  • Dark Chocolate Nuts & Sea Salt (Regular and Thins varieties)
  • Peanut Butter Dark Chocolate
  • Dark Chocolate Cherry Cashew
  • Dark Chocolate Mocha Almond
  • Cranberry Almond
  • Chocolate Peanut Butter (Nut butter filled option)
  • Peanut Butter Dark Chocolate (Thins variety)
  • Almond & Coconut
  • Dark Chocolate Almond & Coconut
  • Blueberry Vanilla Cashew
  • Pomegranate Blueberry Pistachio
  • Salted Caramel Dark Chocolate Nut
  • KIND Kids Chewy Chocolate Chip

We’re getting into flavors that may not be readily available in stores, so I’ll leave this with “& more.” KIND offers many great dairy free snack options, just keep an eye on the allergens section after the ingredients list when picking them out.

If you’re not sure where to start, my favorite flavors are Dark Chocolate Cherry Cashew and Dark Chocolate Nuts & Sea Salt. 

2. Dark Chocolate

dark-chocolate

Again, not all dark chocolate is free of dairy, but there are still many options. 70% Dark is usually when milk drops off the menu, but not always. We once saw a brand with no dairy at 70% and 90%, but dairy added at 85%. It’s a confusing game we play.

Anyway, dark chocolate can be an acquired taste, but we’ve felt like it’s a taste worth acquiring. I don’t like milk chocolate anymore, which my daughter is happy with come Halloween. 

3. Dark Chocolate Covered Almonds and Raisins

chocolate-covered-almonds-and-raisins

You may have noticed a pattern here. I promise this list is not only made of nuts and chocolate. As always, check the packaging, but this is another great dairy free snack to keep around.

And a shoutout for plain almonds and raisins as well. A small box of raisins has about 320mg of potassium which is almost as much as an 8oz serving of low fat milk.

4. Individually Packaged Shelled Pistachios 

Individually-Packaged-Shelled-Pistachios

Individually packed pistachios are a really great lunch or work addition. Even my husband who has a mild nut allergy can eat these. They’re my other go-to late night snack. If you eat them often enough, try the bigger bags and parse them out into snack portions.

Pistachios are great because they have protein, fiber, antioxidants, and healthy fats. They may increase your energy and promote a feeling of fullness that lighter snacks lack. They also offer essential nutrients like vitamin E, vitamin B, magnesium, and potassium, which contribute to replacing the nutrients that are in dairy.

5. Coconut Milk Yogurt

Coconut-milk-yogurt

Coconut milk yogurt is relatively easy to find in grocery stores. A popular brand is So Delicious, which can be purchased in individual servings or in a tub.

Like regular yogurt, it has live active cultures that promotes gut health. One cup of So Delicious also contains 25% DV of calcium, vitamin D, and vitamin B12, which are nutrients that need to be made up when not receiving them from dairy. However, this is not the case with all brands.

The downside to coconut yogurt, like many yogurts, is that it usually has a lot of sugar.

6. Popcorn

For pre-packaged popcorn, try Boom Chicka Pop Sweet & Salty Kettle Corn. Pre-popped sweet and salty kettle corn with a light, almost carmel-like glaze. This was another particular favorite dairy free packaged snacks when I was breastfeeding. You can get these in one chip-sized bag or individually packaged portions.

Another good pre-popped popcorn is AMC classic butter. On the other hand, the extra butter variety contains milk, so stick to the red bag. With AMC brand, stick to that one bag of pre-popped popcorn because the ingredients on the unpopped popcorn are different.

Popcorn doesn’t have to be completely plain and seasoned at home (though it’s pretty easy to make on the stove). Pre-seasoned is hit or miss as to what doesn’t contain milk. Act II Butter Lovers is dairy free, while Act II Xtreme Butter contains milk.

In my search for dairy free popcorn, I found that the off-brands were more likely to have butter in them than name brands. Though for other products (ex, french onion soup mix), the opposite was sometimes true.

7. Fruits and Vegetables

fruits-and-vegetables

Produce is an obvious choice for a dairy free diet. If you’re not already eating fruits and vegetables, then now is a great time to start incorporating them. There’s merit in consciously preparing snacks ahead.

However, if this process is a major change for you, maybe keep it simple to one fruit and/or vegetable snack per week. Something manageable. Eating less dairy is already an improvement to an adult’s diet, so take that win, and for now, choose food you will choose to eat.

I’ve found that I have this belief that fruit won’t be enough of a snack, so I eat the fruit first, then snack on what I wanted in the first place with the knowledge that I incorporated something nutrient dense. 

My final note here is, again, make it easy. If you don’t think you’ll eat peaches before they go bad, then purchase just one peach or purchase fruit cups. Same with cinnamon apple sauce instead of apples. The list goes on.

8. Juice and Protein Powder

juice-and-protein-powder

I’ve been going back and forth between the large containers of fancy fruit juices and the cheaper ones with no added sugar. Whether it’s Diet Cran Grape or a Blue Machine smoothie, drinking these is a good way add nutrients and liquid to your diet.

On the other hand, protein powder adds back some of the protein that is missing by eating a dairy free diet. Protein powder is finicky, though. Most protein powder is made of whey, which is a milk derivative that’s leftover from the cheese-making process, so it’s best to steer clear of whey protein.

One good alternative is pea protein, and another to look into is collagen powder. Collagen typically has less protein than a scoop of protein powder, but what I use has 9 grams of protein, which is still significant and may help if you find yourself getting hungry.

There are creative ways to add protein powder to your diet. Some people add it to coffee or smoothies. Another option is to flavor coconut yogurt with protein powder. Or, of course, you can always mix it with a milk replacement or water.

9. Chips and Pretzels

chips-and-pretzels

That brings us to potato chips. Plain potato chips, tortilla chips, and salt and vinegar chips typically don’t contain dairy, so that’s an easy win. Barbecue flavors are hit or miss, some brands will have dairy in one type of barbecue flavor, but not in another. Surprisingly, Doritos Spicy Sweet Chili Flavored chips are dairy free. 

It’s easy to find a variety of dairy free chips in stores. Just a matter of checking labels. 

Pretzels that aren’t flavored are also typically dairy free. Going toward flavored pretzels like honey mustard and chive are where you start getting into dairy.

Oreos & Nutter Butters

oreos-and-nutter-butters

Oreos are famous for being both dairy free and creamy, and rightfully so. Many off-brand Oreos are also dairy free. The best part of these is that they give the satisfaction of a creamy snack without sacrificing as much.

I was pleasantly surprised to find that Nutter Butter cookies (not to be confused with nutty buddy bars) are dairy free as well. They are also a little creamy and a delightful cookie.

While we’re on the subject of cookies, oatmeal or oatmeal raisin are another good place to look for a dairy free snack.

Pickles

pickles

Pickles are great for digestion, so if you have stomach issues, pickles may act as a natural prebiotic and feed good gut bacteria.

Yes, there are even pre-packaged pickles on the shelves nowadays if you’d like to take them to go.

Fig Bars

fig-bars

Fig Newtons, Nature’s Bakery, and store brands all have lactose-free options. If you like the classic versions that have more fig filling, get the regular Fig Newtons. But, if you’d like something more like a pastry with more breading, try Nature’s Bakery.

These make great dairy-free snacks, but they can also be part of a quick breakfast. Pair them with fruit or coconut yogurt to diversify the snack.

Trail Mix

Trail-Mix

Trail mix is a versatile and customizable snack that can be tailored to suit your taste preferences and dietary needs. It typically consists of a mix of nuts, dried fruits, seeds, and sometimes additional ingredients for added flavor and texture.

It’s probably best to go homemade with trail mix, because most store-bought trail mix is made with milk chocolate chips or m&ms. However, it’s a great dairy free snack if you’re looking for diversity.

If buying the ingredients individually is in the budget, the ingredients for a batch of trail mix will last for weeks. Both as a snack and for having a great shelf life.

Some ideas for trail mix are: Corn Chex, pretzels, nuts, seeds, dairy free dark chocolate chips, raisins, dried fruit, freeze dried fruit, granola, popcorn and select teddy grahams. Trail mix can be seasoned and baked for added flavor. To season trail mix, melt some butter, add in the seasonings, and toss it into the trail mix. mix until well-coated.

Teddy Grahams and Animal Crackers

Enough said. Snack or add to trail mix. 

Some snacks will be almost always dairy free, and others will depend on the variety. In some cases, the name brand is less likely to contain milk, and in others, it’s the off brand because they’re too cheap to pay for dairy products. 

I hope this helps locate a few options and alleviate your first trips to the store. As you find more, write them down to make grocery shopping that much easier.

Special mention: Protein Balls

protein-balls

These are a special mention because I can’t find them pre-made anymore. The upside is that there are many recipes and you can make large batches and freeze them so they last longer. 

Protein balls are primarily made out of rolled oats. This recipe from The Big Man’s World Blog is a great starting point that exploains different flavors within the same article.

FAQs

Conclusion for “15 Dairy Free Snacks to Get You Through the First Month”

conclusion-for-dairy-free-snacks

Going into your first days/week/month of dairy free eating is a big change, but preparing ahead with dairy free foods you know you like, down to the snacks, is a great way to see it through. Embracing a dairy-free lifestyle doesn’t have to mean sacrificing taste or convenience. It’s an opportunity to explore a wide array of delicious options that weren’t the priority prior to going dairy free.

From the satisfying crunch of Kind bars to the creamy indulgence of coconut-based yogurt, these 15 dairy-free snacks are good additions to your diet. Within the month, you’ll either be tired of them or they’ll become staples on your grocery list.

You’ve dipped your toes into the vast realm of dairy free recipes, now enjoy the journey to finding what snacks resonate with your cravings and dietary needs. Whether you

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