Today's Case:
Dairy Free Dining
Subject: Re: question on "dairy free" recipes! and a hint nobody asked for
From: Kristin
To: Phaedrus
Date: 2/13/2026, 7:14 AM
On 2/12/2026 4:03 PM, Kristin wrote:
Hi Uncle Phaed.
The other day I cooked Zatarain's Jambalaya box of rice. I swear it's the exact same
seasoned rice they use in Texas Roadhouse restaurant seasoned rice they serve with
their "sirloin beef skewers" which is my favorite restaurant meal, period. Recreated it
at home and it tasted exactly like their meal. I know nobody asked for this "recipe" or
"tastes like", but was so pleasantly surprised I thought I'd share.*
OK, now to my query:*
I am having a hard time finding decent "dairy free" recipes- I mean recipes that have
NO milk, or dairy at all in it, and no "dairy substitutes" either. What I want are just every
day recipes that didn't require any milk. Seems easy, right? It isn't for me. Searches for
"dairy free" bring up lots of recipes that include "dairy substitutes" like tofu or adding
lactase"LactAid" which does not help me as I cannot consume anything with dairy of
any kind, processed or not. I don't like substitutes either, if I can't have cheese I don't
want a "fake cheese". I do have a sight impairment which may hinder my searching
(I have a very narrow field of vision)
I mean basic meals, casseroles, anything 🙂! you would be surprised how many recipe
ingredients include cheese, or milk, sour cream, butter. I've given it my own search
online and was not successful, so thought I'd as an expert. Thank you.
Kristin in Phoenix Arizona
2/13/2026
Hello Again Kristin,
I don't understand why you are eliminating milk substitutes like coconut milk, oat milk and soy milk. Is this on doctor's orders or just something you are doing on your own?
Your request is puzzling to me so I decided to consult my friend Gemini, the Google AI. Below is what they said.
Also, take a look at these sites:
Dairy and Soy Free Mama
How I Went Dairy and Soy Free for a Year
Cookie and Kate
No Dairy No Soy Kitchen
Phaed
Gemini:
Finding recipes that are both dairy-free and free from processed dairy substitutes
(like vegan cheese, plant-based milks, and butter alternatives) means focusing on
whole foods, natural fats, and bold flavors.
Here is a breakdown of recipe ideas and approaches that fit these criteria:
1. Naturally Dairy-Free Meals (Whole Food Based)
These dishes rely on olive oil, nuts, fruits, and vegetables for texture and flavor.
Soups & Stews: Creamy Cauliflower Soup with Rosemary Olive Oil, Roasted Squash and
Split Pea Stew, Tomato Grains and Greens, or Hummus Soup with Crispy Chickpeas.
Protein-Focused: Crispy Tofu with Cashews and Snap Peas, Puttanesca Poached Fish,
Slow-Cooker Chicken and Bean Fideo, or Roasted Salmon with Braised Lentils.
Vegetable-Forward: Charred Cabbage in Spiced Tomatoes, Seared Sweet Potatoes with
Chermoula, or Orange Cauliflower Bites.
2. Breakfast & Snacks
Overnight Oats: Made with water or fruit juice instead of milk.
Fruit-Based Desserts: 3-Ingredient Cherry Sorbet (blended frozen fruit, sugar, lemon).
Smoothies: Agua Fresca (Cucumber, Mint, Pineapple).
Granola: Peanut Butter Protein Granola.
3. Key Cooking Techniques for This Style
To replace the richness of dairy without using fake cheeses or milks, use these techniques:
Blended Veggie Bases: Use puréed cauliflower, white beans, or potatoes for creaminess in soups.
Healthy Fats: Rely on olive oil, avocado, tahini, and nut pastes.
Citrus & Herbs: Use lemon juice, zest, and fresh herbs to boost flavor when fat content is lowered.
Example "Substitute-Free" Recipe Concept:
Corn Chowder: Instead of heavy cream or vegan cream, use blended white beans or cashews
(if nuts are okay) with broth, or rely on the natural starchiness of turnips and potatoes to thicken.
For more inspiration, look for whole-food vegan or Paleo-style recipes, as they frequently avoid
processed dairy alternatives.
Finding dinner recipes that are dairy-free and do not rely on vegan butter, nut milks, or fake
cheeses means focusing on naturally dairy-free cuisines, whole foods, and savory sauces.
Here are several dinner ideas categorized by type, all naturally free of dairy and dairy substitutes:
1. Rice Bowls, Stir-Fries & Noodles
These rely on soy sauce, ginger, garlic, and oils for flavor.
Korean Beef Bowls: Ground beef, soy sauce, garlic, and ginger served over rice.
Cashew Chicken & Broccoli: Chicken, broccoli, and cashews in a savory sauce.
Teriyaki Salmon/Tofu Bowls: Glazed with soy-based teriyaki, served with avocado.
Garlic Prawn Noodles: Shrimp, noodles, garlic, and soy sauce.
Egg Fried Rice with Prawns: Classic soy-based rice dish.
2. Sheet Pan & Grilled Meals
Simple, whole-food options that use olive oil or citrus instead of butter.
Grilled Salmon Tacos: Fresh salmon with avocado, lime, and slaw.
Roasted Chicken Thighs with Peppers & Potatoes: Simple, herb-roasted meal.
Lemon Chicken & Rice: Bright, lemon-herb flavors.
Flank Steak with Cilantro Salsa Verde: High-flavor, naturally dairy-free.
Mahi Mahi & Veggie Skillet: Quick seafood and veggie option.
3. Pasta & Soups (No Cream Needed)
Sausage and Spinach Orecchiette: Uses olive oil, garlic, and sausage drippings for a sauce.
Shrimp Puttanesca: Tomato, olive, caper, and garlic-based pasta.
Pumpkin-Lentil Soup: Hearty soup using broth as a base.
Key Ingredients to Use Instead of Dairy:
Fats: Olive oil, coconut oil, avocado oil, bacon fat, chicken schmaltz.
Flavor Boosters: Soy sauce, fish sauce, lime juice, vinegars, garlic, fresh herbs, tomato paste,
avocado.
