5 Dairy-free, Delicious, and Healthy Snack Recipes

Easy dairy-free snacking recipes with full flavor and bonus good-for-you benefits and snack ideas 

Are you looking for easy, dairy-free, delicious, and healthy snack ideas but don’t want to sacrifice flavor?

Whether you’re reducing or eliminating dairy due to lactose intolerance, a food allergy, or ethical or health reasons, you’re in for a pleasant surprise. There are many great snacks that taste good and nourish your body.

Eating this way isn’t about sacrifice; it’s about finding good food you enjoy that nourishes you from the inside out.

Dairy-free food doesn’t mean dull or boring. In fact, once I started eating a more dairy-free diet, I became aware of a wider range of food options with enticing flavors from all types of cuisines.

At first, I wasn’t sure what to buy or where to begin at the grocery stores. What could I possibly eat? Food is one of my favorite things, and I didn’t want to give up my favorite cheese-smothered nachos loaded with sour cream.

Creamy sauces, decadent desserts, and ooey gooey cheesy dishes were my go-to.

Luckily, there are easy and delicious substitutions for almost everything — even creamy salad dressings. In fact, once you start eating this way, after a bit of time, you prefer it.

As good as dairy can taste, it can weigh us down, especially if we overeat it. We all process food differently; some can handle it without any issues, but dairy can clog our skin and system.

Wherever you’re at in your food journey and whatever your reasons for eating dairy-free, I’ve included ideas with links and recipes. And be sure to try the yummy peanut butter bite snack that’s sure to please kids and adults alike.

These homemade and easy recipes are dairy-free, delicious, and perfect for snack time.

Sweet and Savory Snacks

When snacking, include healthy fats, proteins, and limit added sugars. Enjoy these snacks as a part of your healthy balanced diet, filled with fresh vegetables, fresh fruits, proteins, and whole grains.

mood, and contribute to brain and heart health.

1. Popcorn with Nutritional Yeast

A yummy go-to for movie nights. Nutritional yeast is perfect on popcorn — giving it a somewhat cheezyish flavoring. It’s also an excellent source of vitamins, minerals, protein, and antioxidants.

Ingredients

• 3 tablespoons coconut oil

• 1/2 cup popcorn kernels

• 1/4 cup nutritional yeast

Instructions

1. Heat oil over medium-high heat in a large, thick-bottomed pan.

2. Add 3 kernels of popcorn to the pan. Secure the lid and listen for the three pops.

3. Add the remaining kernels to form an even layer. Gently shake the pan so all seeds are coated with oil.

4. Cover, leaving it slightly ajar, to let some of the steam release as it pops.

5. Shake every thirty seconds or so to prevent burning.

6. Once popcorn slows to around 5 seconds between pops, remove from heat.

7. Pour into a large bowl and add nutritional yeast.

8. Shake to combine.

Good to know: Popcorn is high in fiber, rich in antioxidants, and a good source of B vitamins, which is good for brain health.

2. Creamy Chocolate Peanut Butter Smoothie (Dairy-Free)

Peanut butter, chocolate, and bananas pair perfectly in this delicious kid-approved smoothie. It’s a sweet indulgence with lots of good-for-you nourishment and healthy carbs.

Ingredients

• 3–4 frozen ripe bananas

• 1 + cup almond or soy milk

• 3 Tbsp cocoa

• 3 Tbsp peanut butter/almond butter or PB2 (for a lower-fat option)

• 1–2 Tbsp maple syrup or two pitted Medjool dates

• 1 Tbsp flax seed

• 3/4 tsp pure vanilla extract

• 2 Tbsp cacao nibs (sprinkle on top)

• Dust with cinnamon (optional)

Directions

1. Add all ingredients except the cacao nibs to a high-speed blender.

2. Blend until creamy and smooth (you may have to scrape down the sides)

3. Add milk if the smoothie is too thick, one tablespoon at a time.

4. Adjust for taste. If you prefer it more chocolaty or peanut buttery, add in a teaspoon at a time. If you add more cocoa, add a touch of maple syrup to balance it out.

5. Pour into serving cups.

6. Top with the cacao nibs and dust with cinnamon if using.

7. Enjoy!

Good to know: Cacao nibs are a rich source of antioxidants, boosts your mood, improves cognitive function, and aids in digestion.

3. Island-Inspired Tropical Smoothie Bowl

A tropical treat sure to satisfy. The best dairy-free snacks are full of nutrients and deliciousness — and this one fits both. Smoothie bowls are a go-to for my kids during summer vacations. It’s a refreshing and cooling snack after a long play day in the sun. Smoothie bowls serve as a meal or a snack, depending on the serving size. Adjust as needed.

Ingredients

• 1 cup dairy-free milk, coconut water, or water

• 1 cup frozen pineapple

• 1 cup frozen cherries

• 1 packet of frozen acai (or substitute powder form)

• 2–3 frozen bananas depending on the level of sweetness desired

• 3 Medjool dates (optional)

Optional toppings and additions

• Shredded unsweetened coconut

• Hemp, pumpkin, and/or chia seeds

• Bee pollen

• Fresh fruit (kiwi, strawberries, sliced banana, etc.)

• Chopped nuts (walnuts, pecans, almonds, etc.)

Instructions

1. Add all ingredients, in order, to a high-speed blender, except optional toppings.

2. Blend on low, working up to a high speed as the mixture combines. You may need to scrape the sides. Add more liquid as needed, one tablespoon at a time.

3. Once fully blended, pour into a bowl and smooth it out.

4. Top with optional toppings.

Good to know: Acai promotes overall skin appearance and promotes heart health.

4. Cashew Dreams Fruit Dip

This creamy dreamy fruit dip is velvety smooth and delicious. A perfect pairing for strawberries, blueberries, cantaloupe, and well, almost every fruit you can imagine. If you don’t have a high-speed blender, such as a Vitamix or Blendtec, soak the cashews for at least 4 hours.

Ingredients

• 1- 1/2 cups unsalted raw cashews (soaked)

• 3 pitted Medjool dates pitted

• 5 Tbsp squeezed lemon juice

• 1 Tbsp maple syrup

• 1/2 cup water

• 1 1/2 tsp vanilla

• 1/2 tsp almond extract

• Dust of cinnamon (optional)

Directions

1. Soak the cashews and dates for 30 minutes in filtered water (use the same bowl).

2. Drain soaking water.

3. Place all the ingredients in a high-speed blender and blend on high.

4. Add a tablespoon of water at a time if it’s difficult to blend. Scrape sides of blender as needed.

5. Blend until creamy and smooth.

6. Refrigerate for 30 minutes to cool.

7. Dust with cinnamon if using.

8. Serve with any fruit you like.

Good to know: Cashews promote heart and bone health and are a great snack option for losing weight or management.

5. Peanut Butter Bite Delights

These sweet no-bake treats are kind of amazing. They’re a perfect sweet indulgence with lots of goodness. They take 5 minutes to put together — guilt-free, easy, and yummy.

Ingredients

• 1 cup natural peanut butter (unsweetened)

• 3 Tbsp maple syrup

• 2–3 Tbsp oat flour

• 1 tsp flax meal

• 2 tsp chia seeds

• 1/2 tsp vanilla

• 1/8 tsp salt

• Dairy-free chocolate chips (optional)

Directions

1. Mix maple syrup, vanilla, and peanut butter until well combined.

2. Stir in flax, flour, chia, salt, and optional chocolate chips.

3. Adjust maple syrup and flour as needed — not too sticky or dry.

4. Use an ice cream scoop to make balls or roll them smooth.

5. Freeze for 30 minutes to enjoy.

6. Once set, store covered in the freezer.

Notes

• Make oat flour by blending oats in a blender.

Good to know: Natural peanut butter is an excellent source of protein, healthy fats, vitamins, and antioxidants — nourishing you inside and out. It’s also filling and satisfying, which is perfect if you’re trying to lose or maintain weight.

More dairy-free delights

Banana Cinnamon Crunch

Bananas with cinnamony goodness, good-for-you walnuts, and maple syrup.

This easy and delicious snack is a perfect go-to for an indulgent-tasting treat without any of the work.

Good to know: Bananas offer improved digestion, reduce your appetite, and help increase certain nutrient absorption, like calcium.

Trail Mix

An easy and nutritious mix to throw together for a snack. Perfect for grab-and-go and road trips.

Good to know: Pumpkin seeds promote heart health and suppress your appetite. It’s a great way to boost serotonin levels, which helps improve your overall mood. In addition, they help contribute to a better night’s sleep.

Dark Chocolate

My favorite go-to for dark chocolate is Trader Joe’s dark chocolate. If you haven’t tried it, you should. It’s versatile, dairy-free, and delicious. You can melt it or enjoy it as is.

Good to know: Dark chocolate promotes heart health, stress relief, and promotes weight loss when consumed in moderation.

Fresh Juice

Juice offers an easy and delicious way to consume a lot of nutrients that are easily digested and absorbed. Enjoy fresh juice with a healthy protein or fat, such as nuts or seeds, to slow down sugar absorption.

Good to know: Make sure to juice the core of the pineapple as it contains bromelain, which is especially good for reducing inflammation throughout the body, which is especially beneficial for arthritis and asthma.

More guilt-free goodies

• Avocado toast with sesame or everything seeds

• Hummus with a drizzle of olive oil and veggies or dairy-free pita bread

• Nut butter and jelly on whole-grain toast

• Guacamole and salsa with homemade tortilla chips

Last but Not Least

Whatever your dietary needs, easy, dairy-free, delicious, and healthy snack ideas are sure to please.

Eliminating dairy doesn’t have to be hard. Whatever your reasons for reducing or eliminating dairy, you’re in for a pleasant surprise. There are substitutions for almost everything and an endless variety of options.

As you can see, healthy dairy-free snacks are easy to prepare, and there are many options. This is just a place to start. Explore different ideas and include a variety of snack foods — it’s a perfect way to step into a dairy-free lifestyle.

And remember, you don’t have to sacrifice flavor; it’s simply about finding food you enjoy that nourishes you from the inside out.