Dairy Replacements (Fully Free From- Allergy Friendly)

 

Creating dairy-free recipes can feel intimidating at first, especially when you also have to avoid nuts and soy.

That’s why I created this full guide for Free From dairy replacements that actually work.

Everything here is completely Free From the 14 known allergens, including gluten, dairy, nuts, soy, and eggs.

At Cultured Bakehouse, my goal has always been simple: make food that’s safe, inclusive, and delicious for everyone.

Over the years, I’ve tested every type of substitute in my recipes (from brownies to pancakes), and these are the ones that consistently give the best results.

Why you need a reliable list of dairy replacements

When you remove dairy, you lose more than flavour: you lose fat, structure, and texture.

A good replacement must bring back those qualities naturally, without compromising safety or taste.

This list gives you easy swaps for milk, butter, cream, cheese, yoghurt, and even ice cream! tested and trusted in my own kitchen.

 

Note: Make sure to read the ingredients before substituting anything. Sometimes there are fillers or the ingredient is processed in a facility that processes some other allergen... Read and be safe. 

1. Milk Alternatives

• Oat milk – Smooth and creamy with a neutral taste. Perfect for baking, sauces, and drinks.

• Rice milk – Light and mildly sweet. Ideal for puddings and batters.

• Flax milk – Mild, nutritious, and rich in omega-3s. Excellent for everyday use.

• Pea milk (if tolerated) – Protein-rich and thick, great for savoury recipes.

2. Cream Substitutes

• Coconut cream (chilled) – Whips beautifully; gives richness to desserts.

• Blended cauliflower – Neutral, light, and perfect for soups or savoury sauces.

• Oat cream – Convenient, smooth, and ready to use for creamy dishes.

• Coconut or oat milk + cornstarch – Simmer gently for a thicker, sweet cream.

3. Butter Replacements

• Vegan butter (nut and soy free) – Works cup-for-cup like dairy butter.

• Coconut oil – Great for pastries; adds a mild coconut note.

• Sunflower oil – Best for muffins and cakes.

• Olive oil – Ideal for breads and savoury dishes.

• Avocado mash – Naturally creamy; perfect as a spread.

4. Cheese Substitutes

• Blended cauliflower + lemon juice + nutritional yeast – Tangy and savoury; perfect for sauces.

• Coconut yoghurt (unsweetened) – Creamy and mild.

• Nutritional yeast flakes – Adds umami flavour to pastas and soups.

• Seed-based cheeses – Made from sunflower or pumpkin seeds, safe and flavourful.

• White bean or chickpea mash – Soft and creamy; great in savoury fillings.

5. Yoghurt and Sour Cream Alternatives

• Oat yoghurt – Neutral taste; works well in both sweet and savoury dishes.

• Coconut yoghurt – Rich and tangy. Perfect for desserts or curries.

• Coconut yoghurt + lemon juice – A quick sour cream alternative.

• Blended cauliflower + vinegar – Smooth and light for savoury dips or dressings.

6. Buttermilk Replacement

• Mix 1 cup (250 ml) oat milk + 1 tablespoon vinegar or lemon juice.

  Let sit for 5–10 minutes until slightly thickened before using in baking.

7. Dessert Creams and Ice Cream Alternatives

• Frozen banana “nice cream” – Blend frozen bananas until creamy. Add vanilla, cocoa, or fruit.

• Coconut cream + fruit purée – Whip and freeze for a smooth texture.

• Oat milk + cornstarch (or same quantity of arrowroot or tapioca flour) – Simple base for custards or puddings.

 

Why I made this list

When I first started baking Free From, it took endless trial and error to find combinations that actually worked.

Many “dairy-free” products still contained nuts or soy, which excluded families like mine who need complete peace of mind.

This guide was born from that experience: years of adapting and perfecting recipes for real families with real dietary needs.

If you teach, cook, or bake for others, I hope this helps you save time and stress in the kitchen.

You don’t need dairy (or nuts, or soy) to make food that everyone can love.

 

Zilka

With love and care,

Cultured Bakehouse

Safe. Natural. Inclusive. Delicious.

Sources

• Prevention.com – “Is Oat Milk Healthy?” (2024)

• Natura Foods – “Best Plant-Based Milks for Those with Nut or Soy Allergies” (2023)

• Holland & Barrett Health Hub – “Guide to Vegan Milks” (2024)

• Verywell Health – “Coconut Cream Nutrition and Uses” (2024)

• BBC Good Food – “Dairy Alternatives” (2024)

• Healthline – “Best Dairy-Free Substitutes” (2023)