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Dairy-free grocery list
Everyday groceries without milk, cheese or butter, plus the swaps that replace them.
This dairy-free grocery list is for anyone shopping without milk products for the first time, whether for yourself or someone in your household. Going dairy-free means replacing milk, cheese, butter and yogurt, and spotting milk in packaged foods where you don't expect it. The list below covers the swaps and a full week of groceries, so you know what to grab in each aisle.
Dairy-free grocery list
From chompshopper.com/shopping-lists/dairy-free
What is the dairy-free diet?
A dairy-free diet leaves out milk from cows (and usually goats and sheep) and everything made from it. Meat, eggs, grains, beans and produce all stay on the list.
Foods to buy more of
- Plant milks like oat, soy and almond
- Dairy-free butter, yogurt and cheese alternatives
- Meat, poultry, fish and eggs
- Beans, grains, nuts and seeds
- Fruit and vegetables
Foods to skip or limit
- Milk, cream and half-and-half
- Cheese, butter and ghee
- Yogurt, sour cream and ice cream
- Ingredients like whey, casein and milk solids
Why people choose it: People go dairy-free because of lactose intolerance, a milk allergy, a vegan diet, or simple preference. The grocery list is the same either way.
If you avoid dairy because of a milk allergy, follow your doctor's advice. Always read the label: check the allergen line for "Contains: Milk" and the ingredients for whey or casein. "Non-dairy" and "lactose-free" products can still contain milk.
Sample dairy-free grocery list for one week
This list covers about 7 days for 2 adults. It's groceries only: pick your own meals from what's here.
Produce
- Baby spinach2 bags (5 oz each)
- Broccoli2 heads
- Bell peppers3
- Yellow onions2
- Potatoes2 lbs
- Sweet potatoes2 lbs
- Avocados4
- Bananas1 bunch
- Strawberries1 lb
- Apples4
- Garlic1 head
- Lemons2
- Firm tofu1 block (14 oz)
Meat & Seafood
- Chicken thighs2 lbs
- Ground turkey1 lb
- Salmon fillets1 lb
Dairy & Eggs
- Eggs1 dozen
- Oat or soy milk½ gallon
- Dairy-free yogurt24 oz
- Plant-based butter1 tub
- Dairy-free cheese shreds8 oz
Pantry & Spices
- Rice2 lbs
- Pasta1 lb
- Rolled oats18 oz
- Peanut butter1 jar
- Nutritional yeast1 small tub
Bakery
- Dairy-free bread1 loaf
Canned & Jarred
- Canned coconut milk2 cans
- Canned black beans2 cans
- Marinara sauce1 jar
Dairy-Free pantry staples
Condiments
- Marinara and salsa: most jars are dairy-free; creamy sauces aren't
Pantry & Spices
- Peanut or almond butter
- Rice and quinoa
- Pasta: plain dry pasta is usually dairy-free
- Rolled oats
- Olive oil and avocado oil: replace butter for cooking
- Nutritional yeast: adds a cheesy flavor
- Dried herbs and spices
- Nuts, seeds and dried fruit
Canned & Jarred
- Canned coconut milk: full-fat replaces cream in sauces and soups
- Canned beans and chickpeas
- Canned tuna or salmon
Snacks
- Dark chocolate: many brands contain milk, so check
- Tortilla chips or popcorn kernels
Fresh and everyday foods to buy
Produce
- Spinach or kale
- Broccoli
- Bell peppers and onions
- Potatoes and sweet potatoes
- Avocados: a creamy swap for cheese on tacos and toast
- Bananas: for smoothies instead of yogurt
- Berries and apples
- Garlic and lemons
- Hummus
- Firm tofu
Meat & Seafood
- Chicken breasts or thighs
- Ground beef or turkey
- Salmon fillets
Dairy & Eggs
- Shelf-stable oat or soy milk: cartons keep for months until opened
- Eggs: eggs aren't dairy
- Oat or soy milk (refrigerated)
- Dairy-free yogurt: coconut, oat or soy
- Plant-based butter
- Dairy-free cheese shreds: refrigerated plant-based section; melt varies by brand
- Dairy-free cream cheese
Bakery
- Bread: many loaves contain milk; check the label
Frozen
- Dairy-free ice cream: freezer aisle
Shopping tips for the dairy-free diet
Learn the hidden names for milk.
Whey, casein, caseinate, lactose, milk solids and ghee all mean dairy. The allergen line ("Contains: Milk") is the fastest check.
Try one plant milk at a time.
Oat milk is creamy for coffee, soy has the most protein, and almond is light. Buy a small carton before committing to a big one.
Use coconut milk for anything creamy.
A can of full-fat coconut milk replaces cream in soups, curries and pasta sauces for less than most dairy-free creamers.
Buy shelf-stable plant milk in bulk.
Unopened cartons keep in the pantry for months, so stock up when they're on sale.
Check bread, crackers and baked goods.
Many contain milk or butter. Look for loaves without milk in the ingredients, or labeled dairy-free or vegan.
Lean on naturally dairy-free foods.
Most of the week can be meat, eggs, beans, grains and produce, which costs less than specialty dairy-free products.
Beginner mistakes to avoid
Trusting "non-dairy" on the front.
Some non-dairy creamers and toppings contain casein, a milk protein. The ingredient list tells the real story.
Confusing lactose-free with dairy-free.
Lactose-free milk is still cow's milk with the lactose broken down. It isn't dairy-free.
Expecting dairy-free cheese to melt like cheddar.
Brands vary a lot. Try one small bag before buying several.
Forgetting butter in cooking.
Stock olive oil or plant-based butter so you're not reaching for regular butter out of habit.
Make your own dairy-free grocery list
We'll fill in this week's list for you. Remove anything you already have, add your own recipes, and get one list sorted by store section.
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