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Food allergies are common among a lot of individuals. Consuming meals that contain dairy and soy products are allergic to many people. Apart from this, a dairy and soy-free diet is also a lifestyle change.

Some people take up this challenge to lead a healthy lifestyle. Beauty-conscious individuals also prefer to avoid dairy products due to the effect they can have on the skin.

Overall, people prefer to steer clear of dairy and soy products for different reasons. If so, what exactly can they consume as a healthy meal that is also tasty?

Cooking up a delicious meal that is dairy and soy-free can sound intimidating, but it is possible with the correct recipes in hand. 

Dairy And Soy-Free Recipes

Following a dairy and soy-free diet is easier than you thought with our carefully-curated meals.

Try out these recipes we have brought for you to enjoy a healthy and delicious meal. These recipes are simple to put together, with many ingredients that you probably already have in your pantry.

Egg White Muffins

Eggs are a great source of protein. Egg white contains less fat than the yolk, making it the perfect choice if you are into less fat.


  • 24 egg whites
  • Cooking oil spray
  • ½ yellow pepper (thin slices)
  • ½ red pepper (thin slices)
  • 3 spring onions for garnishing
  • 2 cups spinach
  • Salt and pepper to taste


  1. Preheat the oven to 350°F.
  1. Spray the muffin tray with cooking oil spray.
  1. Whisk the egg whites together in a large bowl.
  1. Add salt and pepper to taste.
  1. Stir in spinach and bell pepper.
  1. Get a spoonful of the mixture and insert it into the muffin cups, dividing equally.
  1. Bake in the oven for 25-30 minutes until the egg whites are set.
  1. Take it out from the oven and let it cool down for 5 minutes.
  1. Garnish with green onions and serve warm.

Cinnamon Toast Breakfast Quinoa

This is the perfect recipe for breakfast if you have leftover quinoa. It’s like cinnamon toast with a slight twist to the taste.


  • 1 ½ teaspoon coconut oil
  • 2 tablespoons raw pecans (chopped)
  • ½ teaspoon ground cinnamon (more for sprinkling on top)
  • 1 cup pre-cooked quinoa
  • A pinch of salt
  • Maple syrup (optional)
  • Dried cherries or cranberries (optional)


  1. Toast the pecans by warming them in a saucepan for about 4 to 6 minutes.
  1. Add coconut oil, salt, and cinnamon to the pan. Stir and cook for about 15 seconds until the cinnamon is fragrant.
  1. Add the quinoa to the pan and constantly stir for about a minute until it is warmed enough.
  1. Remove the pan from the heat and add the maple syrup.
  1. Transfer the mixture to a serving bowl and add dried cherries, cinnamon, and more maple syrup as a topping.

Ground Turkey and Spinach-Stuffed Mushrooms

Eating turkey meat is a healthy way of getting the protein you need for your body. This delicious recipe using light and seasonal ingredients is ideal for lunch or dinner.


  • 6 large portobello mushroom caps (cleaned and gills removed)
  • 2 teaspoons coconut oil
  • ½ pound minced turkey
  • 1 small onion (finely diced)
  • 6-8 grape tomatoes (sliced)
  • A handful of baby spinach leaves
  • Salt and pepper, as needed


  1. Melt 2 teaspoons of coconut oil over medium heat.
  1. Cook mushrooms for about 5-7 minutes. Flip them halfway through and set them aside.
  1. Sauté onions for about 3 minutes in the same skillet
  1. Add ground turkey and break it into pieces using a wooden spatula. Wait until the turkey is fully-cooked.
  1. Add salt and pepper to taste.
  1. Remove the skillet from the heat and add baby spinach leaves to it.
  1. Scoop the turkey-spinach filling and place it on top of the mushroom caps. 
  1. Top with grape tomatoes and serve warm.

Courgette Noodles

Courgette noodles are an excellent replacement for traditional noodles high in carbs. Top it up with shrimps to whip up a quick and delicious dinner.


  • 5-6 medium-sized- courgette (trimmed)
  • 1 avocado (ripe)
  • 1 cup fresh basil leaves
  • ¾ teaspoon salt
  • 2 tablespoons lemon juice
  • ¼ cup shelled pistachios (unsalted)
  • ¼ teaspoon ground pepper
  • 3 cloves garlic (minced)
  • ¼ cup extra virgin olive oil
  • 1 pound shrimp (peeled and deveined)
  • 1-2 teaspoons Old Bay seasoning


  1. Cut courgette into long thin strips until you reach the seeds. Place zucchini in a colander and add ½ teaspoon salt to it. Let drain for 15 – 30 minutes before squeezing out excess water.
  1. In a food processor, mix pistachios, avocado, basil, pepper, lemon juice, and ¼ teaspoon salt until finely chopped. Add ¼ cup oil to make a smooth mix.
  1. Heat 1 tablespoon of oil in a large skillet and add garlic to it over medium heat. Stir for 30 seconds and add the shrimp while sprinkling with Old Bay. Cook 3-4 minutes until shrimp is fully cooked and then transfer to a bowl.
  1. Add 1 tablespoon of oil and the drained zucchini and gently toss for about 3 minutes. Transfer this to the bowl, add pesto, and give it a little mix.

Avocado Toast

Avocados are a significant source of monounsaturated fat. Eating avocados helps you feel full without overeating. This delectable avocado toast is crispy, creamy, and satisfying for your tastebuds.


  • ½ ripe avocado
  • 1 slice of bread
  • A pinch of salt
  • Flaky sea salt, fresh leafy herbs, herbed sauce (optional toppings)


  1. Toast the bread until golden and hard.
  1. Scoop out the avocado flesh and mash it in a bowl along with a pinch of salt.
  1. Spread the mixture on top of the toast. Add flaky sea salt, fresh leafy herbs, or herbed sauce as a topping (optional).

Triple Coconut Granola

This is a simple recipe that you can prepare with just a few ingredients you probably have with you already. The recipe is naturally sweetened with maple syrup and infused with coconut flavor, making it indulgent.


  • 4 cups rolled oats
  • 1 teaspoon ground cinnamon
  • 1 cup slivered almonds
  • ½ teaspoon ground ginger
  • ¾ teaspoon sea salt (fine-grain)
  • ½ cup maple syrup
  • ½ cup coconut oil (melted)
  • ½ cup large coconut flakes (unsweetened)
  • 1 teaspoon vanilla extract
  • 1 cup shredded coconut (unsweetened)
  • ½ cup chopped dried fruit (optional)


  1. Preheat the oven to 250°F and line a rimmed baking sheet with parchment paper.
  1. Mix the oats, cinnamon, salt, ground ginger, and almonds in a large bowl.
  1. Add coconut oil, vanilla, and maple syrup to the mixture and stir until every oat is evenly coated. Spread the granola into an even layer.
  1. Bake for 15 minutes and remove from the oven.
  1. Add shredded coconut and coconut flakes and stir together. Place the pan back in the oven until the coconut is slightly golden brown which can take 5-10 minutes. 
  1. Let the granola completely cool in the pan, which will make it crispier.
  1. Store the granola in an air-tight container for later use.

Gluten-Free Banana Oat Waffles

Waffles are an excellent choice for breakfast. Coupling it with banana and oats gives you adequate nutrition that helps you stay energetic throughout the day. Try out this easy-to-make recipe that is healthy and delicious.


  • 2 ¼ cups oat flour
  • 2 tablespoons cornstarch
  • 3 tablespoons coconut sugar or brown sugar
  • ½ teaspoon salt
  • 1 tablespoon baking powder
  • ½ teaspoon cinnamon
  • 1 cup of milk
  • 3 eggs
  • ¾ cup mashed bananas (ripe)
  • ½ cup melted coconut oil
  • 2 teaspoons vanilla extract
  • Toppings (optional): maple syrup, banana slices, toasted nuts, or whipped cream


  1. Mix sugar, oat flour, baking powder, cornstarch, cinnamon, and salt in a large bowl.
  1. In another bowl, whisk the eggs and add milk, mashed banana, coconut oil, and vanilla extract. Mix until well-combined.
  1. Pour the liquid mixture into the dry mixture and stir it until you get a smooth batter. Let the batter rest for 10 minutes before plugging in your waffle iron to preheat.
  1. After 10 minutes, stir the mix until smooth, pour the batter onto the heated waffle iron, and close the lid.
  1. After about 5 to 6 minutes, the waffles are ready to be transferred onto a cooling rack. The waffles should be golden brown in colour.
  1. Repeat with the remaining batter and place the waffles on top of each other to maintain the crispiness. Serve with the desired toppings (optional).

What If You Don’t Have Time To Prepare These Meals?

If you are in a rush and want a quick fix for your dietary requirements, check out Shakes Lab for some great soy-free meal replacement shakes.

These shakes are perfect if you are constantly on the move and have no time or energy to prepare the above recipes. They work well in providing all of the required nutrients that you need in your meals.

Meal replacement shakes are healthy, tasty and convenient alternatives for the above recipes. They also support weight loss due to their low-calorie count.

Things To Consider When Looking For Dairy And Soy-Free Meals

Look out for these when you purchase ready-made meals that claim to be dairy and soy-free.

  • A whole meal should have 200-400 calories per serving which you should look out for.
  • Ensure the meal has adequate protein quantity for a serving, which should be 15-25g.
  • The meal should have at least 3-5g of fibre per serving.
  • Don’t compromise on taste. The meal should taste good, although it is dairy and soy-free.
  • Don’t opt for meals with excess sugar. Ideally, 10g per serving is fine.
  • Opt for meals with 10-15g of fat per serving.


Going completely dairy and soy-free does not mean that you cannot have indulgent meals. There are so many ways you can cook up your own delicious meal or buy one that is already prepared.

Try out the recipes above to enjoy a meal that is healthy and free of dairy and soy-based ingredients. You’ll feel the difference in this lifestyle and will not want to turn back.

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