5 Mistakes People Make When Going Dairy Free (And How to Avoid Them)

Going dairy free? Don't fall for these 5 common mistakes!

Mar 22, 2025

Are you finding following a dairy free diet difficult?

Do you wish it was easier?

I’m pretty sure most of us can answer yes to those questions!

If you did, you’re certainly not alone. Just because I create dairy free recipes, I’m still someone with struggles and who makes mistakes. I certainly wish life was easier, especially when it comes to dairy and food.

I love how the dairy free community helps each other out though. I’ve had some great advice over the years and am sharing some of the tips I’ve picked up with you today.

Let me know in the comments if you find them useful. And please share your top tips with the rest of us too!

Pitfall #1: Not replacing lost nutrients

Dairy products are a major source of protein, calcium, vitamin D, and B12, which are important for our over all health.

Instead of simply thinking in terms of cutting out dairy foods, try to think in terms of how to replace them.

Here are some easy swaps:

Protein: Include a greater variety of protein sources, from animal or plant sources, including meat, beans and pulses, tofu, nuts and seeds. An easy option is to also consider adding a dairy free protein powder to your smoothies, waffle mix, baking or cereal. I love using Pulsin Pea Protein powder*.
Calcium: Fortified plant milks, leafy greens, almonds, chickpeas.
5 Easy Ways to Get Calcium Without Dairy
Rebecca Tufnell
·
Feb 5
Read full story
Vitamin D: Sun exposure, oily fish, fortified cereals. If you live in a part of the world that doesn’t get much sun in winter, it is recommended to supplement with Vitamin D. Pure Encapsulations vitamins* are free from dairy, gluten, soy, eggs and nuts, and so are a great vitamin choice for intolerance or allergy sufferers.
Note: Milk in the UK is not generally fortified with Vitamin D, as it is in other parts of the world, so it is recommended that all adults supplement during Autumn and winter months, regardless of their diet.
B12: Nutritional Yeast*, fortified foods, supplements (Pure Encapsulations also do a great Vitamin B12 supplement*!)

Pitfall #2: Assuming all plant-based alternatives are healthy

Just because something is labelled as ‘dairy free’ it doesn’t mean it’s good for you.

Unfortunately, many of the dairy free substitute food products available today fall into the category of Ultra Processed Food (UPF).

My recipes do occasionally use store-bought dairy free butter, cream or similar, but I try to include whole food sources as much as possible.

Plant-based dairy alternatives often contain:

refined oils which lack the same benefits of natural dairy fats eg sunflower oil, palm oil
Higher levels of Omega-6 fatty acids, which can promote inflammation if not balanced with enough Omega-3
Gums (eg Xanthem gum, guar gum), emulsifiers, and starches to mimic the texture of dairy
Added sugars to improve the taste

A healthier approach would include:

Using whole-food fats like avocado, nuts and seeds and olive oil instead of processed dairy free creams and butter
Make homemade dairy alternatives such as homemade nut milk, cashew cream or ‘parmesan’ cheese

Pitfall #3: Not planning ahead

If you don’t have easy dairy free options on hand, it’s tempting to fall back into old habits, or to regularly end up feeling dissatisfied.

Simple meal prep tips:

Keep staple ingredients stocked (nutritional yeast*, plant-based milk, meat, coconut milk, cashews)
Batch cook meals that freeze well
Plan your snacks. Here’s a free pdf to help you do that!

35 Dairy Free Snack Ideas Free Pdf

5.93MB ∙ PDF file

Download

Pitfall #4: Giving up too soon

It takes time to adjust to any new diet. But your taste buds will adapt, I promise!

Try taking a break from your old favourites (like cheese or sauces) for a few weeks before trying dairy free versions. As your taste buds will adjust, the alternatives will be much more enjoyable than if you’d gone straight from one to the other.

If cheese is your thing (as it is for most of us!), try adding nutritional yeast and lemon juice to your cooking for a cheesy ‘umami’ flavour! Eventually you’ll enjoy it.

Pitfall #5: Forgetting about hidden dairy

Dairy can sneak into surprising foods. Breads, deli meats, sauces… so SO many!

One of the best things you can do for yourself is to learn to read labels on food packaging.

Look out for:

Whey
Casein
Lactose
Milk solids or powder
Curds
Ghee
Natural flavours (can sometimes contain dairy, so check for other clues on the packet)

Check the allergen statement for ‘Contains milk’ or ‘May contain traces of milk’.

This list is not exhaustive, and new products are being made all the time. Always do your research and remember, you can absolutely speak up for yourself and your loved ones to keep them safe.

A couple of curve balls on food labels and ingredients:

A vegan label does not necessarily mean a food is safe for a dairy free diet. The ‘Vegan’ food label is not regulated, food is often made in the same factories as dairy products, and it can also contain lab-made proteins that are not technically dairy, but are so similar to dairy that they may cause allergic reaction.
There are a number of products that sound like dairy, but aren’t. Lactic Acid, Sodium lactate, cocoa butter and creme of tartar are examples.

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

What are you cooking this week? Here are some ideas: