Attempting a Dairy-Free Breastfeeding Diet doesn’t have to feel overwhelming. This guide covers what to avoid, easy swaps, dairy-free recipes, and a free 3-day meal plan PDF to get you started.
A Quick Look At The Recipe
- 📋 What’s inside: Foods to avoid, easy dairy-free swaps, a calcium tip, 19 dairy-free recipes, and a 3-day meal plan
- 📥 Free download: Dairy-free breastfeeding meal plan PDF
- 🥛 Best for: Moms cutting dairy while breastfeeding who want practical swaps and meal ideas
- 🛒 Label tip: Dairy hides in snacks like crackers, chips, and bars, so check ingredient lists
- 🩺 Before you start: Talk with your doctor before making a major diet change while breastfeeding
- ✍️ Written by: Shelby, Certified Strength and Conditioning Specialist, from personal experience going dairy-free.
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I’ve been dairy-free for six years now. It started when I was pregnant with my second babe; all of a sudden, I just couldn’t seem to tolerate it. I assumed after she was born that it would ease up.
But the stabbing pains and migraines didn’t cease until I cut dairy completely from my diet (learn more about dairy-free diet benefits).
Now, six years later, I’ve got the hang of it. But I won’t deny that the initial learning curve was steep. And with my third, I was in my groove (these healthy dairy-free breastfeeding snacks helped a lot).
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Why Choose A Dairy-Free Breastfeeding Diet?
There are a lot of reasons why moms choose to embark on a dairy-free breastfeeding diet. It could be due to a suspected cow's milk protein allergy in the baby (MSPI) or that dairy no longer feels good for the mom.
Some common symptoms of intolerance to milk in babies are:
- Excessive crying
- Lots of congestion and mucus
- Skin irritations
- Acid reflux
For moms, common symptoms of a dairy allergy or intolerance include headaches, bloating, and fatigue.
Note: keep in mind that with any major diet change (and especially one that it happening as you support the needs of a baby), chat with your doctor first and follow their advice. I’m not a doctor; this is just my experience and two cents.
Easy Dairy-Free Swaps
Table of foods that are ok and foods to avoid
Eliminating dairy may sound practical, but when you begin to execute it, it quickly becomes overwhelming. Below are a few easy swaps and suggestions.
Milk
There are lots of plant-based alternatives to cow's milk on the market today. Give almond milk or hemp milk a go. These two work best in things like cereal and smoothies. Oat milk and rice milk tend to be a bit more watery.
We make our own homemade hemp milk but the Earth's Own brand is a good one.
Yogurt
The same thing as with milk, there are a lot of options now. Personally, I find cashew yogurt to be the thickest. However, Daiya now was a Greek Yogurt option that is totally plant-based.
Cream
For recipes that include cream, you’ll be making canned coconut milk your best friend. Canned coconut milk works in sauces, smoothies, and coconut whipped cream.
The milk in the can is thick, creamy, and hardens when placed in the fridge. It's the best substitution for cream in a recipe.
Cheese
This is the hardest dairy-free swap, since no vegan cheese is perfect. I like Earths Island and Miyoko best for things like omelets and alfredos. Miyoko also makes a liquid cheese (sounds gross, but...) that works well on homemade pizza, which is the trickiest swap of all.
For crackers and cheese or spreadable cheese on sandwiches and wraps, try cashew cheese. It’s tasty, decadent, and yes, expensive, but it comes in a variety of flavors. My favorite is Nuts For Cheese. I’ll be the first to admit I could eat a whole sleeve of it myself.
Nutritional Yeast opens up a lot of dairy-free cooking and baking. On its own it’s a bit odd, but once you learn to use it, it adds a cheesy flavor to sauces, popcorn, and baked goods.
What About Calcium?
Calcium matters, but you don’t need cow’s milk to get it. Leafy greens and almonds both contain calcium, and calcium-fortified plant milks and yogurts are an easy add. Healthline has a good list of plant-based calcium sources.
Since you’re feeding a baby, check with your doctor or a dietitian about your calcium intake, including whether a vitamin D supplement makes sense for you.
Dairy-Free Recipes
Below you’ll find a ton of dairy-free recipes to help get you started. Everything from easy snacks that are perfect for breastfeeding to healthy dinner swaps.
And don't worry, you can still enjoy chocolate and ice cream on a dairy-free diet. Don’t think you need to give up everything just because you’re dairy-free.
Dairy-Free Snacks
- Cookie dough protein balls
- Chocolate topped, nut-free protein bars
- Protein cookie dough
- Chocolate fudge protein balls
- High protein cookies
Dairy-Free Meals For Breastfeeding Moms
- Savory blueberry protein oatmeal
- High protein pancakes
- Yogurt protein pancakes
- Dairy-free breakfast casserole
- Chocolate baked protein oats (make ahead!)
- Overnight cookie dough protein oats
- One pot dairy-free chicken alfredo
- Sheet pan steak fajitas
- Sausage, peppers, and rice skillet
- Slow cooker chicken alfredo
- One pot sausage and tomato pasta
- 30 minute teriyaki meatballs
- Slow cooker teriyaki chicken
Dairy-Free Breastfeeding Meal Plan [Free PDF]
Here’s what three days of dairy-free breastfeeding meals can look like. It’s a template, not a rule, so tweak it for your situation and add more fruit, veggies, or fats like almonds and avocado to keep you full.
Know that the "yogurt parfait" in the plan uses a dairy-free yogurt as the base.
Dairy-Free Breastfeeding Diet FAQs
Yes. Eggs are not a dairy product and are, in fact, a wonderful source of protein and great for moms and babes alike.
Eliminating dairy from breast milk can definitely help with some issues like excessive crying, mucus production, and skin irritations, but only if the baby has a milk allergy. It’s always best to seek medical guidance first, though.
If you’re trying to do dairy-free breastfeeding, you’ll need to avoid foods like cow's milk, yogurt, cheese, and whey proteins. Make sure to check the ingredient list of anything store-bought, as often “milk powder” is an ingredient in items like chips, bars, and crackers.
It takes roughly 21 days for dairy to be out of your breast milk. With any elimination diet, it’s best to give it six weeks before you add the food in question back in. Six weeks is ample time for the body to adjust and for you to notice a difference.
Quick tip: If you're struggling with breastfeeding or pumping, check out this online breastfeeding class. It's video-based and goes over everything you need to know to put your mind at ease.
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