There’s nothing like a cold glass of milk to go with a fresh baked chocolate chip cookie. Or a toasty grilled cheese sandwich with the perfect cheese pull. And we can’t forget a delicious ice cream cone, on a hot summer’s day.
Of course, that doesn’t mean they always feel as good as they taste.
More Americans are ditching dairy than ever before. While many are choosing to leave it behind for ethical and environmental reasons, others simply can’t stomach it. A whopping 50 million Americans deal with lactose intolerance.
Lucky for us, there’s never been a better time to go lactose-free. With dairy-free alternatives available in almost every grocery store, these days finding an option that works for you is easier than ever.
Still, many lactose-free alternatives don’t live up to the nutrition and taste of the original. That’s why our team at Well Citizen has done the research for you, so you can reap all the benefits of milk, without the actual milk.
BEST MILK ALTERNATIVES:
Lactaid Lactose Free Milk
If you aren’t fully ready to go the dairy-free route, but can’t take the lactose, Lactaid has got your back. Lactaid’s products take traditional milk and remove the lactose that is hard for people to digest. What is left is regular cow’s milk that won’t irritate your stomach. This means you get all the same nutrition of a glass of milk, but with no side effects. While Lactaid’s products do have a slightly sweeter flavor profile than the milk you may be used to, it can be seamlessly substituted for milk in almost all recipes.
Hemp Milk:
While not as calorically dense as traditional cow’s milk, Hemp milk beats out the other plant-based kinds of milk by a landslide, when it comes to nutrition. Made by blending together hemp seeds and water, an average serving of hemp milk contains about 4 grams of protein. Notably, it contains all necessary amino acids, making it a complete source of protein.
In addition, Hemp milk also contains unsaturated fats, such as omega-3’s. Hemp milk can be substituted for regular cow’s milk in baking, cooking, and drinking.
BEST CHEESE ALTERNATIVES
Miyoko’s Creamery Cashew Milk Mozzarella
Miyoko’s Creamery has been revolutionizing the world of plant-based dairy alternatives for some time now. Their vegan mozzarella is no exception.
Designed to be used like fresh mozzarella, this cashew-based cheese melts and browns like real mozzarella. It can be eaten hot or cold.
Like most vegan cheeses, it features less protein than its dairy counterpart. However, unlike traditional mozzarella, this one has no cholesterol and is fewer calories.
The Herbivorous Butcher Dill Havarti
Brother and sister duo Kale and Aubry Walch made headlines when they opened their vegan butcher shop in Minneapolis, in 2013. Serving a full array of plant-based deli meats and cheese that they make themselves, they’ve been featured on programs like Diners, Drive-Ins, and Dives.
Their popular vegan Dill Havarti cheese is perfect to add to a sandwich. Creamy and decadent, it doesn’t have the plastic-y feeling associated with more popular dairy-free cheeses, like Daiya brands. Like the mozzarella, it is low in protein but free of heart-harming cholesterol.
BEST YOGURT ALTERNATIVES
Silk Plain Soy Milk Yogurt
A leader in the dairy-free industry, you can’t go wrong with this soy-based yogurt from Silk. Nutritionally, it is very comparable to dairy yogurt. Both have almost the same calorie content per serving. Traditional yogurts have roughly 8 grams of protein per serving. Silk’s vegan version contains 7 grams.
Also noticeable is that Silk’s yogurt has only 4 grams of added sugars, while milk-based versions contain around 10 grams per serving.
Chia Pudding
We all know that cooking at home can have greater nutritional benefits than buying pre-made food products. If you are looking for a good yogurt alternative, try making your own chia pudding in the morning. Start by using a can of full-fat coconut milk (a great source of healthy fats). Add roughly ½ a cup of chia seeds for each 1 ½ cup of plant milk. Sweeten to taste. Allow this to sit in your refrigerator for about half an hour. You can then eat it with granola, or fresh fruit…however you would typically enjoy your dairy yogurt!
Chia seeds contain 4 grams of protein per serving and are a great source of fiber.
BEST ICE CREAM ALTERNATIVES
NadaMoo Vanilla Bean Ice Cream
Okay, so maybe nutrition isn’t the first thing you think of when you reach for a pint of ice cream. When it comes to flavor, however, you can’t go wrong with NadaMoo’s delicious line of vegan ice creams. Made out of rich coconut milk, their products have all the creaminess you crave in your late-night sundaes, with less than half of the sugar in popular brands.
Ben and Jerry’s Non Dairy Chocolate Chip Cookie Dough Ice Cream
Even Ben and Jerry’s knows that dairy-free alternatives are the future! That’s why they now offer many of their popular flavors in an almond milk ice cream. While the sugar content is definitely higher than the NadaMoo, it also features a bit more protein, and a nostalgia factor you simply can’t beat.
Just because you are giving up dairy doesn’t mean you have to deprive yourself! Let us know which of these products are your favorites below, and which ones you are excited to try!
