Whether you have a dairy sensitivity or allergy, or just need to cut back on the dairy for a while, this BIG list of dairy free THM recipes is just what you need.
While the Food Freedom in the THM Lifestyle includes dairy in all its wondrous, glorious forms, sometimes we need to abstain from it.
Obviously, sensitivities and allergies to dairy means dairy free is a necessity!
But, sometimes dairy causes a stall in progress for some THMers without those issues. It’s so easy to overdo the cheese in our yummy S recipes, right?
If you’re stuck it is often beneficial to keep a food log for a week or so. You might be surprised how much dairy you eat!
Then, start reducing dairy each day. Or, dive in head first and go completely dairy free. Keep track of what you’re eating for a week or so and make note of any changes you notice.
You may notice an improvement, or total clearing up, of symptoms such as:
- Skin problems such as rashes, acne, eczema, psoriasis
- Digestion problems
- Bloating
- Body aches
- Headaches
- Body odor
And, you may notice the scale is moving again!
Special Ingredients That Help Make Dairy Free Recipes Creamy.
Most of my recipes don’t need any special ingredients. There are, however, a couple of special ingredients that really make dairy free recipes creamy and delicious (like their dairy counterparts).
THM Simply Sunflower Lecithin is one of my favorite special ingredients. A little goes a long way, so it lasts a long time!
I’ve not tried any other sunflower lecithin so I can’t compare, but I can tell you the THM sunflower lecithin is wonderful.
It’s a creamy-fier and emulsifier. It helps give a creaminess and heavier mouthfeel (in hot beverages) similar to dairy. It makes my Creamy Citrus Salad Dressing creamy and delicious without cream or other dairy products.
It’s also great for our brains!
When you include lecithin in your diet, you are nourishing your brain and helping to support your nervous system.
Simply Sunflower Lecithin product page
Another of my secret ingredients is “gluccie” or glucomannan powder. This powerful powder (again, a little goes a long way) is made from the konjac root.
It’s all fiber, helps thicken shakes, smoothies, and sauces, helps us feel full and stay feeling full longer! You’ll need it to make the Mango Lime Instant Pudding recipe linked below.
I have tried another brand of glucomannan powder and I think the THM brand is more powerful, so you need to use less of it.
Whether 100% Dairy Free Or Just Needing To Cut Back, These Recipes Are Perfect For Your THM Meal Plan.
For some, butter is ok while other dairy products are not. Others need to 100% cut the dairy products out of their life.
Whichever category you fall into, you need tasty on-plan recipes to help you keep dairy out of your meals.
Here are over 65 Dairy Free Trim Healthy Mama Recipes to try! Make sure to Pin this post to your favorite Pinterest boards, too, or bookmark it in your browser!
Dairy Free THM Recipes
Dairy free mains, sides, desserts, snacks, and beverages to help you stay on-plan without the dairy!
Main Dish Recipes
Dairy free main dish THM-friendly recipes to make your weekly meal planning a breeze!
Low Carb Sloppy Joe | THM S or E, Keto, Sugar Free
The best sloppy joe recipe is a little sweet, a little tangy, and on the table in under half an hour. With simple, healthy ingredients you'll be feeding your family a healthy meal in no time. Trim Healthy Mamas, make this for THM S or E meals!
Dairy Free Cheesy Chicken, Broccoli, and Rice Bake - Nourishing Carbs! THM E
Dairy Free Cheesy Chicken, Broccoli, and Rice bake is not only perfect for dairy free peeps, but also Trim Healthy Mamas wanting cheesy comfort food in an E setting. The "cheese" sauce in this recipe is a Fuel Pull, making it a perfect companion to healthy carbs like brown rice. Be sure to plan ahead for optimum nutrition and have bone broth and soaked, brown rice available.
Swiss Chard Hash with Turkey and Fennel | Low Carb, THM S
Packed with non-starchy veggies, this easy turkey, fennel, and Swiss chard hash is simply seasoned with fresh garlic, salt, and a splash of balsamic vinegar. So easy to customize with whatever you have on hand. And, a great no-egg breakfast for the Trim Healthy Mama looking for
something different or a quick and easy lunch or dinner.
Mushroom Bay Chicken for the Instant Pot THM S, FP
This easy, delicious, Mushroom Bay Chicken for the Instant Pot is quick to put together and in no time flat you'll have a healthy main dish that's a perfect THM protein source. Suitable for any fuel style!
Sweet Tea Grilled Chicken | THM S or FP, Sugar Free, Low Carb
Sugar free sweet tea, lemon, garlic, onions, and thyme infuse flavor and tenderize for delicious, juicy summer grilled chicken. Trim Healthy Mamas, there's no fat in this marinade so your chicken can be suitable for S, E, and FP styles.
30 Minute Chicken Tacos from Instant Pot to Table THM FP
This chicken taco meat is dairy free and great for tacos, salads, wraps or just on its own. Best of all it's on the table in 30 minutes!
Quick Tomato Basil Chicken for the Instant Pot THM FP
Nothing pairs so well as tomato and basil. This quick Instant Pot recipe is perfect for serving over low carb pasta, veggies, or even tucking into a wrap. Suitable for S, E, and FP meals.
Chicken and Broccoli Sheet Pan Dinner | Low Carb, THM S
Ths simple sheet pan dinner is ready in 30 minutes or less! Simple, whole food ingredients and no dairy means a healthy and delicious meal. THM S (including Deep S)
Everything Bagel Seasoning Chicken Salad | THM S, E, or FP
Quick, easy, and delicious! This low carb chicken salad recipe comes together in 5 minutes or less. The Everything Bagel Seasoning gives your plain old chicken salad a twist! Make S style, the FP style uses yogurt.
Sriracha Chicken Salad for Any THM Fuel Style!
Chicken salad got you bored? Spice things up a bit with this flavorful Sriracha Chicken Salad! Trim Healthy Mamas, this is a delicious S so enjoy with low carb options and plenty of fresh veggies for a complete meal. Make S style, the E/FP version uses yogurt.
Creamy Low Carb Sriracha Egg Salad {THM S & Keto Friendly}
Egg salad doesn’t have to be boring! Spice it up with my creamy, low carb Sriracha Egg Salad! It’s a great Trim Healthy Mama meal or snack served over a big bed of fresh salad greens, rolled in a low carb wrap, or tucked between 2 slices of low carb bread.
Slow Cooker Italian Beef and Cabbage THM S
We love this flavorful dish from Darcie's Dishes! The mouthwatering aroma while slow cooking is almost too much to bear!
Brown Spanish Rice - Darcie's Dish THM E
Low in fat, this healthy carb Spanish rice is made with brown rice. THM E.
Instant Pot Taco Rice || Low Fat, Gluten Free, THM "E"
No dairy needed in this flavorful Instant Pot Taco Rice! Low fat, healthy carb THM E recipe.
Asian Inspired BBQ Chicken || Low Carb, Gluten Free, THM S
If you love Asian flavors you'll love this Asian-inspired BBQ chicken from My Table of Three!
Lemon Sesame Chicken || Low Carb & THM S- My Table of Three
More delicious, low carb, Asian-inspired goodness from My Table of Three.
Mississippi Pot Roast (THM S, Low Carb)
There's nothing better than a succulent pot roast! This easy recipe uses seasonings right from your pantry for a healthy THM S dish you'll be proud to serve your family and guests.
Instant Pot Meatloaf
Instant Pot Meatloaf makes meal prep a breeze! This simple but flavorful low fat recipe is good for S, E, and FP meals.
Richard's Favorite IP Pot Roast (thm s)
A delicious, flavorful pot roast made in the Instant Pot means tender, juicy beef the whole family will love. THM S
10-Minute Pan Seared Salmon with�Avocado Gremolata
Pan Seared Salmon with Avocado Gremolata is a Whole30 compliant, healthy fish recipe. Making this crispy skin salmon requires just 7 ingredients and 10 minutes of cooking time! This is a quick, easy, kid-friendly
meal that’s grain-free, gluten-free, low carb, paleo, and using oil instead of butter, it can be dairy-free, too!
4 Ingredient Air Fried Chicken
This low carb 4 Ingredient Air Fried Chicken has a definite Southern fried chicken vibe but it’s lighter and healthier and still FULL Flavored! THM- Deep S Oven-fried chicken has long been one of my very favorite ways to serve up crispy, flavorful chicken without standing over a hot skillet.
DAIRY FREE SOUPS
Delicious soups don't have to have cream or other dairy products!
Garlic and Rosemary Tomato Soup | THM S or FP
Rich, nourishing, and soothing, this Garlic and Rosemary Tomato soup warms your soul. Dairy is optional, or use a non-dairy alternative if you like. THM S or tweak for FP.
Nourishing Tomato Florentine Soup | THM S, Low Carb, Dairy Free
Rich, nourishing, and creamy but totally dairy free, this Tomato Florentine Soup is perfect for cold winter days. Inspired by Serene’s Trimmy Bisques, this soup saved lunch for us!
Creamy Turkey And Rice Soup |Low Fat, Healthy Carbs, Dairy Free
A creamy, dairy free turkey and rice soup? Yes, you can make that! I use a secret ingredient but you can substitute for it if needed (see the notes). This soup warms your soul with flavors reminiscent of holiday dinners and nourishes your body with healthy carbs. Perfect for leftover holiday turkey or any time of year!
Simple Low Carb Ramen | THM S or FP, Low Carb
Traditional ramen is time consuming and not on-plan for Trim Healthy Mama. Instant ramen is quicker but so unhealthy! So I created a simple-to-make ramen that's on-plan for THM. Make it S style with healthy fats or FP style that's both low carb and low fat.
Red Bean, Quinoa, and Kale Soup
Simmer already-cooked beans and quinoa in broth, throw in a big handful of kale, add a nice layer of heat (plus a surprising ingredient) and you’ve got a quick, delicious, and healthy low-fat soup. A great meatless option for vegans, vegetarians, and thrifty Trim Healthy Mamas.
Braised Chipotle Chili | THM S or E
Slow-baked in a French oven, this braised chipotle chili will fill your home with savory aromas and your belly with warming comfort. It’s perfect for chilly days that beg for hoodies, hot beverages, and snuggly blankets. Trim Healthy Mamas can make this to suit S (low carb) or E (low fat) Fuel Types, making it a versatile family-pleasing dish.
Quick and Meaty Instant Pot Chili - Busy Day Helper
Cold winter months are perfect for hearty soups and stews. With just 10 minutes of pressure cooking time, this Quick and Meaty Instant Pot Chili is easy to prepare and guaranteed to satisfy. Trim Healthy Mama friendly for S, E, or FP!
Blended Red Lentil Soup (Instant Pot, Crock Pot, Stove Top)
This thick, creamy blended red lentil soup is so hearty and satisfying you'll never miss the fat or dairy! THM E.
Hearty Two Bean and Lentil Chili THM E
Beans and lentils are healthy and thrifty! Perfect for warming, delicious THM E chilis!
Turkey Tomato Florentine Soup THM E
Turkey Tomato Florentine Soup is a quick, easy and filling soup version in less than 30 minutes and cooking it in the Instant Pot gives it a full bodied tomato flavor. It’s also very budget friendly!
Dairy Free THM Side Dishes
Delicious, dairy free sides to go with your main entree.
Balsamic Brussels Sprouts Salad {Low Carb, Keto, THM S}
This Balsamic Brussels Sprouts Salad is so easy to make! Toss shaved Brussels sprouts together with toasted pecans, fresh herbs, Parmesan )omit for dairy free), red onions, and a sweet ‘n tangy balsamic vinaigrette for a delicious low carb side. This is sure to become one of your favorite Brussels sprouts salad recipes.
Chipotle Lime Roasted Sweet Potato Salad | Low Fat, THM E
Sweet and tangy with a bit of smoky heat, this low fat Chipotle Lime Roasted Sweet Potato Salad is sure to be your new go-to! Full of flavor means you won’t miss the fat. It’s delicious warm or cold and makes the perfect side for a low fat THM E meal. Roast your sweet potatoes in the oven or air fryer!
Simple Seasoned Lentils | Low Fat, THM E
Have a bag of lentils in your pantry and don’t know what to do with them? Make my simple seasoned lentils! Enjoy them as is or add meats and veggies, too. But even just simply prepared they are nutritious and delicious. A great low fat, THM E choice, too!
Instant Pot Chili Lime Black Beans | THM E, Soaked or Unsoaked
This easy and flavorful THM friendly recipe goes from dry beans to fiesta-in-your-mouth delicious in about an hour, with no soaking required. Make them low-fat or fat-free to suit your THM menu! However, soaking is best nutritionally so soak them if you can!
Easy Herbed Quinoa or Rice | THM E, Low Fat
This simple side dish is made with wholesome items right from your pantry. My easy herbed quinoa (or rice) is the perfect side dish for lean baked chicken or fish for a healthy THM E meal.
How To Cook Black Rice (Forbidden Rice) - Pressure Cooker, Stove Top, or Oven
Have you ever heard of black rice? It’s also called forbidden rice…but that’s not because it’s bad for you. In fact, it’s a wonderfully healthy THM E fuel source. It has a delicate floral taste with a hint of nuttiness and we like it better than brown rice. In this post I show you how to cook black rice in an Instant Pot, Ninja Foodi, on the stove top, and even in your oven.
Creamy Cucumber Tomato Salad | THM S, Low Carb
Cool, crunchy cucumbers, juicy tomatoes, a hint of onion, all bathed in a slightly sweet, creamy, sugar-free dressing. I’ve THM’d my family’s favorite creamy cucumber tomato salad. It’s a perfect side dish for grilled meats and a potluck salad everyone will enjoy.
Raspberry Basil Coleslaw | THM S, Keto, Sugar Free
Deep, rich colors in fruits and veg mean more antioxidants, did you know that? That’s why I’ve chosen red cabbage for this delicious sweet and tangy Raspberry Basil Coleslaw. Featuring my easy 5 minute Raspberry Basil Vinaigrette Dressing it’s perfect for Trim Healthy Mamas, keto and low carb dieters, and diabetics.
Buttery Garlic, Mushroom and Chive Spaghetti Squash
Spaghetti squash is a fantastic low-carb and grain-free substitute for pasta. Similarly, it’s a perfect sub for potatoes, too. This simple side dish is flavorful and satisfying, perfect along with grilled or roasted meats and even fried eggs at breakfast. THMs this is also Deep S friendly!
Savory Roasted Butternut Squash
This simple, savory roasted butternut squash is easy to make and packed with nourishing nutrients. Suitable for both THM E and THM S style meals, just follow recommendations in the notes.
How to Make Squashbrowns - Spaghetti Squash Hash Browns
Low-carb spaghetti squash is a perfect sub for starchy potatoes! Use this easy trick to get them to brown.
Dairy-Free Instant Pot Queso {nourishing & budget-friendly!}
This is seriously amazing "cheese" sauce! You can make it on your stove top, too, just cook the veggies until they're very soft! Low carb and can even be fat free!
Barley, Beans and Greens-THM E
Low fat, gentle-on-blood-sugar barley, northern beans, multicolored peppers, and deep, green Swiss chard come together in low fat broth for a delicious, nutritious THM E side dish.
Nana's Instant Pot Southern Greens
Nana's Instant Pot Southern Greens are an easy, spiced-up version of a timeless classic. They're also THM S and keto friendly!
No Knead Oatmeal Batter Bread
No Knead Oatmeal Batter Bread is a true yeast bread that mixes up like a quick bread and delivers the flavor, texture, and nourishing satisfaction of sprouted whole grains.
Dill Garden Salad
If you’re looking at this and thinking about how cool and delightful this garden fresh culinary masterpiece is; you’re on the right track. We kind of knew we would at least enjoy it, because we’re all big fans of
cucumbers.
Dairy Free THM Desserts & Sweets
You don't have to skip dessert with these sweet dairy free THM treats!
Pumpkin Pie Ice Cream | THM S, Dairy Free, Low Carb
Creamy yet dairy free, this low carb pumpkin pie ice cream is deliciously spiced and perfectly sweetened. Sugar and gluten free, too. Perfect for Trim Healthy Mamas and anyone following a carb-conscious lifestyle.
Basil Ice Cream | Low Carb, Thm S
Best made with fresh basil, this delectable ice cream will surprise your taste buds. Dairy and sugar free, but I've also included a dairy version.
Dairy Free Chocolate Ice Cream + Peanut Butter Fudge Swirl | THM S, Low Carb, Keto
Rich, decadent, chocolatey ice cream goodness is not only for the dairy crowd! This Dairy Free Chocolate Ice Cream with Peanut Butter Fudge Swirl is so creamy and good you’ll never know there’s no actual cream in it. Made with full-fat coconut milk it’s perfect for an indulgent THM S treat. Keto peeps you’ll love it too!
Mango Lime Instant Pudding (Dairy Free, Low Fat)
A creamy, low fat, dairy free pudding that's ready right out of the blender. Trim Healthy Mama friendly, perfect for an E meal dessert.
Fresh Peach Popsicles | Low Fat, THM E, Dairy Free
Fresh, sweet, summer peaches…is there anything better? Maybe fresh peach popsicles on a sweltering day! I’ve enhanced these tasty frozen fruit bars with collagen and a bit of MCT oil for a perfectly peachy THM summer day treat.
Spiced Stuffed Baked Pears | THM E, Low Fat
Sweet, crunchy, oats and cranberry nestled in a pear half and spiced with the flavors of the season, this low fat baked pears recipe is elegant enough for a fancy dinner dessert or weekday snack. Low in fat and including healthy carbs, it’s also a delicious THM E choice.
Cranberry Orange Baobab Muffins - Low Carb & Sugar Free! THM S
With a hint of orange and bursts of tart cranberry, these tasty little muffins will be a delight for breakfast, brunch, or any time. Adding baobab powder imparts fiber plus an antioxidant boost to help support your immune system during the cold, winter months. Low carb, sugar free,
gluten free and Trim Healthy Mama friendly for an S setting.
Glazed Lemon Pistachio Muffins | THM S, Low Carb
Bright and refreshing, these low carb Glazed Lemon Pistachio Muffins bring a ray of sunshine into your day. They also help support your immune system with healthy ingredients. Trim Healthy Mamas, make them with Baking Blend or with almond flour and flax. They're an easy and delicious S treat.
Creamy Coconut Milk Custard with Tangy Rhubarb Sauce (Sugar & Dairy Free)
This rich, creamy, coconut milk custard is made with full fat coconut milk, pastured eggs, vanilla bean, and lightly sweetened with stevia. Paired with a sweet, tangy, fruity rhubarb sauce it will have you saying “oh sweet mercy, that is good!”
Low Carb Rhubarb Dream Bars | THM S, Gluten Free
Sweet, tart, custardy rhubarb filling atop an almond flour crust is a dreamy combination. I've THM-ified our family's favorite Amish rhubarb dream bars to make them low carb and THM S friendly. Just sub coconut oil for butter in the crust!
Butter Pecan Protein Balls | THM S, Dairy Free
atisfy your craving for butter pecan treats with these delicious and easy low carb Butter Pecan Protein Balls! They're also dairy free! Less than 1 gram carbs per ball. THM S and keto friendly.
Ginger Molasses Cookies | THM S, Low Carb, Gluten Free
Warmly spiced with just a touch of molasses, these low carb molasses ginger cookies are a perfect afternoon snack or dessert.
Easy No Bake Peanut Butter Cookies | THM S, Low Carb, Sugar Free
These easy no bake peanut butter cookies take 10 minutes (or less) to make! Low carb, sugar free, and THM friendly, you can satisfy that craving for peanut butter cookies without breaking a sweat. Make them with or without THM Baking Blend, too.
Sugar Free Peanut Butter Balls – A Stevia Low-Carb Dessert
These sugar free peanut butter balls are perfect for an everyday snack, but delectable enough to bring to a holiday gathering! A great stevia low carb dessert!
Fudgy Protein Cookies Keto THM-Deep-S
Fudgy Protein Cookies are rich, chewy and chocolatey, and sure to satisfy your decadent cravings while being Keto, THM-Deep-S and Sugar-free.
Peanut Chocolate Protein Cookies THM-Deep-S
Peanut Chocolate Protein Cookies are rich and satisfying yet are keto, low-carb, sugar-free, dairy-free, and even THM-Deep-S.
Easiest Keto Chocolate Avocado Pudding
Easy creamy chocolate pudding within minutes is possible when you make this keto chocolate avocado pudding.
Chocolate Coconut No Bake Bars with Maca and Orange
A superfood rich no bake bar that is sugar free and low carb. THM S and Keto.
Dairy Free THM Beverages (Including Shakes & Smoothies)
Warm, creamy, hot drinks, smoothies, and shakes are delicious dairy free!
Hot Creamsicle Cocoa | Dairy Free, Sugar Free, THM S
If you're missing that classic, frozen, summer treat this dreamy Hot Creamsicle Cocoa will make you happy! It will also help keep you healthy with the benefits of baobab powder and raw cacao butter.
Dairy Free Keto Hot Chocolate
The creamiest keto hot chocolate you will ever have, plus its dairy free! Topped with a foamy meringue topping, this low carb hot cocoa is guaranteed to warm you up after a day of playing in the snow and will satisfy your chocolate craving.
Dairy Free Hot Cocoa Mix
This Dairy Free Hot Cocoa Mix will brin you fthe flavors of Mounds and Almond Joy candy bars and all you have to do is boil water!
Creamy Low Carb Pumpkin Shake | THM S or FP, Dairy Free
This low carb pumpkin shake may be dairy free but it’s creamy and delicious! Make it low fat for a THM FP or with a simple tweak or 2, transform it into a rich, satisfying THM S treat that’s perfect any time of year.
Sugar Free Blueberry Pancake Shake | Low Carb, THM S, E, FP
’ve mixed up this Blueberry Pancake Shake with the flavors of your favorite breakfast pancakes but left out the sugar and excess carbs. Trim Healthy Mamas, if you’re in a hurry you can make this for breakfast in any THM fuel style (except for Deep S)!
Blueberry Lemon Smoothie (With a Secret)
Smoothies are a great way to get your healthy fruits and veggies, but many are loaded with sugar! This easy, healthy Blueberry Lemon Smoothie is refreshing and delicious AND has a secret ingredient that can help keep you feeling full longer and control blood sugar. Totally THM friendly, too!
Easy Peanut Butter and Jelly Smoothie | THM FP or S
The classic flavors of pb & j without the bread and carbs! Make it THM FP (low fat and low carb) or THM S (low carb). Perfect as a snack, dessert, or a meal on busy days.
Chocolate Covered Strawberry Smoothie |THM FP or S
Light, fruity, and with pops of dark chocolate this delicious chocolate covered strawberry smoothie makes a perfect light dessert or snack. Add a full scoop of protein powder or collagen for a quick meal on busy days.
Vegan Iced Bulletproof Coffee Latte
An easy healthy way to use MCT oil is to make Iced Bulletproof Coffee Latte! No butter needed. Vegan and paleo friendly.
Christine says
This is a wonderful collection! My boys have dairy sensitivities. They can handle it a little, but this is a great compilation to help as a go to when I need something a little more light on the dairy!
Tonya C says
Thank you for sharing the great recipes! I can’t wait to try some. I like that many ate simple ingredient lists, less intimidating
Jessica Luper says
These look amazing! Thank you for sharing. !!! Also Happy Birthday
Anna says
Thanks for putting all these dairy free recipes together, can’t wait to try some.
Jenn says
I am glad I found you! I posted this on my FB page.😁.
Sarah says
Wow! Thanks for your tips on making foods creamy without the dairy! Also for piling together all these recipes! I love THM but I’m sad that I can’t do all the dairy so this will help!
Carrie M Ott says
Thank you for all of these great recipes. I can’t wait to try the muffins!
MelanieS says
Thank you for sharing these great recipes in one place! Happy Thanksgiving!!!
Tanya Doughty says
Thank you for all of your ideas and recipes! I’ve really needed help getting back on plan 😊and happy belated birthday!