Going dairy-free isn’t easy, but here’s a list of dairy-free snacks, including sweets, cake and cupcake mixes, cookies, and more, to keep your mind and stomach happy during your dairy-free journey.
When my daughter was still a newborn she started developing some red eczema patches, mostly on her face and chest. After talking to her pediatrician and reading extensively about these symptoms in babies, I learned that some babies have a dairy protein allergy, e.g. Cow’s Milk Protein Allergy (CMPA). My daughter’s pediatrician said most of these conditions resolve themselves within the first year. As a result, I began a dairy-free diet in order to continue breastfeeding my daughter.
Fast-forwarding to a few days after her first birthday, she was able to successfully consume items with dairy ingredients (and now, at age 3 she continues to have absolutely no problems eating items with dairy ingredients). But those ten months of dairy-free living were not easy for me. I quickly realized that a majority of the recipes I made at home, and seemingly everything I ate in restaurants or even fast food, might have some dairy ingredient in it, so I had to keep notes of my favorite dairy-free items.
Here’s the list of my favorite dairy-free snacks—most of which I still enjoy today even though I’m able to eat dairy again. If you find anything on the list where the ingredients have changed, please let me know in the comments. And if there’s a diary-free snack that you absolutely love and you don’t see it here, please share the joy with others in the comments as well!
Also, if you suspect your baby has CMPA, please talk to their pediatrician.
Here’s the Dairy-Free Snack List. And keep reading below the list for the Dairy Ingredient Cheat Sheet.
The Diary-Free Snack List
Breads and Bagels
- Aunt Millie’s breads (as of March 2020, their website states any item that has the Kosher Pareve symbol will be dairy-free)
- Brownberry Dutch Country Whole Wheat (Find It)
- H-E-B Rosemary Sourdough Golden Grain Bread
- Pepperidge Farm Goldfish BreadThomas Plain Bagels
Cake, Brownie, and Cupcake Mixes
- Duncan Hines Spice Cake Mix
- Miss Jones Baking Co. Cake and Cupcake Mix
- Miss Jones Baking Co. Organic Cookie Mix
- Miss Jones Organic Buttercream Frosting
Chips and Crackers
- FitJoy Grain Free Pretzel Twists
- Food Should Taste Good Multigrain Tortilla Chips
- Keebler Club Crackers (all varieties)
- Keebler Grahams (all varieties)
- Keebler Toasteds (all varieties except Buttercrisp)
- Keebler Town House Snack Crackers (all varieties except Flipsides and Flatbread Crisps)
- Keebler Zesta Saltine Crackers
- Nabisco Barnum Original Animal Crackers
- Nabisco Honey Maid Graham Crackers (Honey, Lowfat, Cinnamon, Chocolate , and Gingerbread)
- Nabisco Original Triscuit
- Nabisco Wheat Thins Original
- Biscoff Cookies
- Enjoy Life Crunchy Mini Cookies
- Enjoy Life Soft Baked Cookies (all flavors are safe!)
- Lorna Doone Shortbread Cookies
- Oreo Original, Double Stuff, and Golden Cookies
- Tutti Gourmet Gluten Free Biscotti
Nuts, Granola, and Fruit Mixes
Protein Bars and Snack Bars
- Enjoy Life Baked Chewy 1 Ounce Bars (Caramel Apple, Caramel Blondie, Carrot Cake, Cocoa Loco, Lemon Blueberry, and Sunseed Crunch)
- Enjoy Life Protein Bites (Cinnamon Spice, Dark Raspberry, Dipped Banana, and Sun-Seed Butter)
- Kashi Soft Baked Breakfast Bars (Ripe Strawberry)
- KIND Healthy Grains Granola Bars, Oats & Honey with Toasted Coconut
- Larabar Gluten Free Bar (Banana Chocolate Chip, Chocolate Chip Brownie, Coconut Chocolate Chip, Mint Chip Brownie)
- Orgain Organic Plant Based Protein Bar (Chocolate Chip Cookie Dough, Peanut Butter, Peanut Butter Chocolate Chunk, S’Mores)
- OWYN Only What You Need 100% Plant-Based Bars (Almond Blueberry, Almond Chocolate, Churro, PB & Honey, and Peanut Butter Chocolate)
- WHOA DOUGH Plant Based Protein Bars (Chocolate Chip, Peanut Butter, Peanut Butter Chocolate Chip, Sprinkle Sugar Cookie, and Sugar Cookie)
Popcorn and Pretzels
- Orville Reddenbacher’s Naturals Simply Salted Popcorn
- Rold Gold Pretzels
- Skinny Pop Original Popped Popcorn
Miscellaneous Snacks, Treats, and Ingredients
- Better Bites Birthday Do Bites
- Better Bites Chocolate Chip Do Bites
- Better Bites Lil’ Mo Mini-Cupcakes
- Craisins brand dried cranberries
- Enjoy Life Dark Chocolate Morsels
- Sunbutter Original Creamy Sunflower Butter
Disclaimer: I created this list based on my own research, which primarily consists of reading labels, comparing ingredients, and evaluating research sources on the internet. This list does not include information about the specific food processing operations for a particular brand, such as whether they share equipment or manufacture other items containing dairy ingredients in the same facilities. I merely added the items I enjoyed and items that were recommended to me during my time as a dairy-free breastfeeding mom. Also, keep in mind that ingredients are likely to change, so make sure to always read the current food labels to ensure that the products you consume are still free of dairy ingredients.
Hidden Dairy Cheat Sheet
When shopping online, keep this list in mind. I’ve found that some listings on websites like Amazon may say an item is dairy free, but if you look at the ingredients you’ll find what some call “hidden dairy.”
Ingredients That Contain Dairy
- Acidophilus Milk
- Ammonium Caseinate
- Butter Fat
- Butter Oil
- Butter Solids
- Buttermilk Powder
- Calcium Caseinate
- Caseinate (in general)
- Cheese (All animal-based)
- Condensed Milk
- Cottage Cheese
- Delactosed Whey
- Demineralized Whey
- Dry Milk Powder
- Dry Milk Solids
- Evaporated Milk
- Goat Cheese
- Goat Milk
- Half & Half
- Hydrolyzed Casein
- Hydrolyzed Milk Protein
- Iron Caseinate
- Low-Fat Milk
- Magnesium Caseinate
- Malted Milk
- Milk Derivative
- Milk Fat
- Milk Powder
- Milk Protein
- Milk Solids
- Natural Butter Flavor
- Nonfat Milk
- Potassium Caseinate
- Rennet Casein
- Sheep Milk
- Sheep Milk Cheese
- Skim Milk
- Sodium Caseinate
- Sour Cream
- Sour Milk Solids
- Sweetened Condensed Milk
- Sweet Whey
- Whey Powder
- Whey Protein Concentrate
- Whey Protein Hydrolysate
- Whipped Cream
- Whipped Topping
- Whole Milk
- Zinc Caseinate
Ingredients That Might Be Dairy – Exercise Caution
- Artificial or Natural Flavors/Flavoring – This vague description could include ingredients that may be derived from a dairy source such as butter or coconut cream.
- Cultured Dextrose – This can be prepared by the fermentation of milk.
- Fat Replacers – Certain brands are made with milk protein.
- Galactose – This is often a lactose byproduct, but it can also be derived from other gums.
- High Protein or Protein – These might be derived from milk proteins such as casein or whey.
- Hydrolyzed Vegetable Protein – The processing phase may possibly use trace amounts of casein.
- Lactic Acid Starter Culture – These cultures may be prepared using milk as an initial growth medium.
- Lactobacillus – In some cases this bacteria may have been cultured or produced on dairy and therefore could contain trace amounts.
- Margarine – Most, but not all, brands contain milk proteins.
- Nisin Preparation – This preservative is often made using milk.
- Prebiotics –Prebiotics such as galacto-oligosaccharides, lactitol, lactulose, and lactosucrose may be derived from milk-based foods.
Ingredients That Probably Are Not Dairy
- Calcium or Sodium Stearoyl Lactylate – Stearoyl lactylates are derived from the combination of lactic acid and stearic acid, but they are generally considered non-dairy and safe for the lactose intolerant and milk allergic.
- Calcium, Sodium, or Potassium Lactate – Lactates are salts derived from the neutralization of lactic acid, and are rarely a dairy concern.
- Caramel Color – Caramel color is usually derived from corn syrup or even potatoes, wheat, or other carbohydrate sources. Lactose is rarely ever used.
- Lactic Acid – Lactic acid is created via the fermentation of sugars, and can be found in many dairy-free and/or vegan foods. Commercially-used lactic acid is typically fermented from carbohydrates like cornstarch, potatoes, or molasses. Although lactic acid may be fermented from lactose, its use is generally restricted to dairy products like ice cream and cream cheese.
Dairy-Free Ingredients That Might Surprise You
- Calcium Propionate
- Calcium Carbonate
- Calcium Citrate
- Calcium Phosphate
- Cocoa Butter
- Cocoa Powder
- Coconut Butter
- Coconut Cream
- Cream of Coconut
- Cream of Tartar
- Creamed Honey
- Fruit Butter (Apple, Pumpkin, etc)
- Glucono Delta-Lactone
- Lecithin Oleoresin
- Malted Barley or other Grain-Based Malts
- Malt Liquor
- Malt Vinegar
- Milk Thistle
- Nut Butters (Peanut, Almond, etc.)
- Shea Butter