5 Easy Ways to Get Calcium Without Dairy
"You can't get enough calcium on a dairy free diet"... or so they say!
You need calcium, but you’re dairy-free—now what? Everyone tells you that milk is the best source, and suddenly, you’re left wondering if your bones are doomed. The good news? Dairy isn't the only way to get enough calcium, and I’ll show you exactly how.
Read on for 5 easy-to-find sources of calcium, plus plenty of practical tips to get started—without relying on a single drop of milk, cheese, or yogurt. Whether you're avoiding dairy for allergies, intolerance, or personal choice, you won’t have to stress about your calcium intake again.
From leafy greens to surprising fortified options, I’ll break down some great dairy-free calcium sources and how to make them part of your daily routine.
5 Easy Ways to Get Calcium Without Dairy
There are plenty of ways to get calcium into your diet than don’t involve dairy. Here are a few easy ideas that you can start adding to your diet today!.
Leafy Greens: More Than Just a Salad
Green leafy veg is your absolute bestie! As well as packing in the calcium, they are a treasure trove of nutrients. Kale, broccoli, chard, and collard greens are all great examples. Try to include at least 1 portion a day.
Here’s how to work them into your meals:
Add chopped greens to stews, curries and sauces - like our Instant Pot Beef Curry or Dairy Free Zuppa Toscana.
Blend greens into a smoothie—you won’t even taste them!
Try our slow cooker collard greens or burnt broccoli as a side.
Beans & Chickpeas: The Protein-Packed Calcium Boost
White beans, chickpeas, and black-eyed peas aren’t just great for protein—they’re also surprisingly high in calcium.
They’re super versatile, too:
Mash chickpeas into hummus and spread it on toast.
Stir cooked beans into your favorite soup or stew recipes.
Toss chickpeas into a curry or stew. Try my cauliflower chickpea curry!
Roast chickpeas for a crunchy snack.
Try keeping dried or canned beans and chickpeas in stock so you always have them available.
Fortified Plant-Based Milk: An Easy Swap
Did you know that some plant milks contain more calcium than cow’s milk? According to the American Society for Nutrition, it’s true!
Also, Plant-based milks like almond, soy, and oat are often fortified with extra nutrients, including calcium.
Top tip: Shake the carton before you pour, as calcium tends to settle at the bottom.
Try it in:
Smoothies, like our Strawberry and banana smoothie, made with almond milk.
Desserts, like our easy dairy free rice pudding.
Sauces, like in this green bean casserole.
Nuts & Seeds: Small But Mighty
My favourite snack! Almonds, sesame seeds, and chia seeds are calcium powerhouses. They’re great to nibble on between meals and definitely worth adding into your snacks each day.
Our top tips:
Make your own dairy free ‘Parmesan’ to sprinkle on your meals.
Stir chia seeds into overnight oats for an extra calcium boost.
Drizzle tahini over roasted veggies or use it in salad dressings.
Dried Figs, Oranges and Sweet Potatoes: Sweet Ways to Get More Calcium
Figs, oranges and sweet potatoes don’t just taste delicious—they naturally contain calcium and vitamin C, which helps your body absorb it better.
Here’s how to enjoy them:
Add chopped figs to oatmeal or the top of a green salad for natural sweetness.
Snack on fresh orange slices with a handful of almonds.
Include sweet potatoes in your meals each week. Try our Honey Mustard Baked Pork Chops with sweet potato & apple.
Getting enough calcium without dairy is totally doable—you just need to know where to look. With a mix of whole plant-based sources, fortified foods, and a little meal planning, you’ll get all the calcium your body needs.
Which idea are you going to try? Let me know in the comments!
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