20 High Protein Dairy Free Meals | Non-Dairy Recipes & Tips (2024)

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.


Quick Jump

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.

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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.

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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

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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

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.

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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.

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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.


  • 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

Love to hear some of your favorites!
Share one of your go to dairy free recipes!

Any other dairy free questions?

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20 High Protein Dairy Free Meals | Non-Dairy Recipes & Tips (2024)


What dairy-free foods are high in protein? ›

Top Seven Non-Dairy Protein Sources
  • Top Seven Non-Dairy Protein Sources. Proteins are often referred to as the body's building blocks. ...
  • Eggs. ...
  • Fish. ...
  • Nuts. ...
  • Soy. ...
  • Chicken and turkey. ...
  • Quinoa. ...
  • Seeds.

How do you get enough protein when you're dairy-free? ›

10 Ways to Get Protein on a Dairy-Free Diet
  1. Seeds. For being such tiny foods, seeds pack a ton of protein per portion. ...
  2. Nuts. All types of nuts are full of protein and healthy fats, making them a fundamental source of plant-based protein. ...
  3. Fish. ...
  4. Poultry. ...
  5. Eggs. ...
  6. Quinoa. ...
  7. Beans. ...
  8. Soy.

How can I eat 100 grams of protein a day without dairy? ›

100 grams of vegan protein

One scoop of plant-based protein powder (20 grams) 1 ounce of nuts (5 grams) Two tablespoons of peanut butter (7 grams) Two tablespoons of chia seeds (about 10 grams)

How can I eat 150 grams of protein a day dairy-free? ›

Plant-based proteins: 100 g cooked beans (25 g), 140 g cooked pasta (12 g), 100 g quinoa (12 g), 100 g of nuts (15 g), or 1 scoop of soy-based protein powder (25 g).

What dairy alternative has the most protein? ›

Freshly made soy milk claims the throne as the ultimate protein powerhouse in the plant-based milk realm. Derived from nutrient-dense soybeans, it packs 7-8 grams of protein per 1 cup (240 ml). Notably, soy milk qualifies as a complete protein source, meeting all essential amino acid needs.

What foods should you avoid if you are dairy-free? ›

Simply put, a dairy-free diet excludes all (or most) dairy products. This includes milk from any animal in addition to foods and drinks that contain milk, such as cheese, yogurt, butter, and cream.

What happens if your body doesn't get enough dairy? ›

You can get sick more easily

Explaining why, she says: "This may because you are lacking the important vitamin B12. B12 is commonly found in dairy products and assists in regulating the immune system and helping the body to fight bacteria.

What veggies have the most protein? ›

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day. U.S. Department of Agriculture.

What nut is highest in protein? ›

Peanuts are the highest protein nut containing 6.58 grams of protein per 1-ounce serving. Peanuts are closely followed by almonds and pistachios, which contain 6.07 and 5.81 grams of protein per 1-ounce serving respectively.

Does oatmeal provide protein? ›

Eating oatmeal regularly can have weight management benefits as a half-cup of rolled oats cooked in a cup of water has 165 calories, 4 grams of fiber and 6 grams of protein. The fiber and protein content contribute to feeling full longer and a slower blood glucose release.

What does 30 grams of protein look like? ›

Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.

What can I eat instead of meat for protein? ›

5 Protein-Packed Foods for Healthy, Meatless Meals
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. Legumes include a range of beans and peas such as black beans, chickpeas and lentils. ...
  • Soy. ...
  • Yogurt.

Will I lose weight if I eat 150 grams of protein a day? ›

Bottom Line: In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

What I eat in a day high protein? ›

Sample high protein meal plan
  • Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.
  • Lunch: Fresh avocado and cottage cheese salad and an orange.
  • Dinner: 6 ounces (oz) (170 g) steak, sweet potato and grilled zucchini.

What does 120 grams of protein look like in a day? ›

To realistically consume 120 g of protein a day, try to split your goal into 5 meals (24 g each), or 3 meals (24 g each) with 4 smaller snacks (12 g each). Snack on foods like dried meats, nuts, seeds, yogurt, string cheese, and peanut butter to help you feel energized and reach 120 g of protein daily.

What foods are completely dairy-free? ›

Dairy-free foods to eat
  • Fruits and vegetables.
  • Meat & poultry.
  • Fish & seafood.
  • Eggs.
  • Nuts & seeds.
  • Soy products, such as tofu and tempeh.
  • Beans & legumes.
  • Whole grains, such as quinoa and couscous.

How can I get protein without gluten or dairy? ›

Nuts and Seeds

Nuts and seeds are inherently gluten-free and dairy-free, making them a convenient source of healthy fats and plant-based protein.

Do eggs have dairy protein? ›

Eggs come from birds, such as hens, ducks, or quails, which are not mammals and do not produce milk. Eggs are high in protein and include many essential vitamins and minerals. They do not contain lactose, so are safe for people with lactose intolerance to eat unless they also have an egg allergy.

What protein is in milk but not cheese? ›

Milk contains two proteins: casein and whey. Casein proteins are primarily in the curd of the milk, which is the hard portion of milk that forms when it curdles. Curd is the portion of milk that is used to make cheese. Whey is the portion of the milk that remains liquid after it curdles.

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