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90 lactose-free recipes for healthy and tasty meals

Do you have lactose intolerance? Well, as you’ve come to this article, it’s possible that the answer is yes – or, perhaps, you know someone who is intolerant. If this is a new situation, it is good to point out that the main care for the health and well-being of the intolerant is with food.

“The main care is to definitively exclude milk and its derivatives from the menu. It is also essential to observe the label of foods that may contain lactose”, highlights Alice Amaral, a doctor specializing in Nutrology.

At first, dealing with food can be a challenge. But who said there aren’t equally delicious alternatives to replace milk? Those who are starting to adapt to the new menu may be surprised to find that the options are numerous, affordable and easy to fit into the diet.

“There are vegetable milk options such as almond, chestnut, yam, quinoa, peanut, macadamia, rice and coconut milks. They are healthy, tasty and beneficial options for the body”, suggests the nutritionist.

Learn more: discover all the benefits of vegetable coconut milk

In addition, spending time without lactose can also be good for those who are not actually intolerant. “I suggest to my patients to remove a certain item from their diet and observe. Many are surprised by the beneficial results of eliminating certain foods,” says Dr. Alice.

Below, you can see 100 totally lactose-free recipes to be prepared and consumed at different times of the day. There is a dish for all tastes: with meat, vegetarian, vegan and gluten-free. But watch out! If you have a milk protein allergy, some of these recipes may not be right for your diet, so be careful with the ingredients.

pasta recipes

1. Pupunha noodles with béchamel sauce: a gluten-free, lactose-free and totally vegan pasta dish. The bechamel sauce – which is white sauce – is made with Brazil nut milk, and the recipe itself teaches you how to make this milk at home. With the milk ready, the preparation of the dish takes about 30 minutes.

2. Lasagna Bolognese with white sauce and spinach: in addition to not having lactose, this is a gluten-free recipe – the lasagna noodles are made with manioc. The dish combines two types of sauce, spinach, mozzarella and ham. The tip is to intersperse the layers in the assembly, one with white sauce and another with bolognese sauce.

3. Vegetarian pizza: this pizza does not contain gluten, lactose, is vegetarian and does not contain eggs! The dough is made from mashed grains or potatoes with rice flour. To cover, the ingredients used are pumpkin, mushrooms, macadamia nut, garlic and thyme.

4. Chia bread: a great alternative to cheese bread! This recipe does not contain gluten and does not use any ingredients of animal origin. The bread dough is made with cassava, chia, flour and olive oil. To get yellow, the secret is to use saffron.

5. Pinhão gnocchi: in this recipe the base for the gnocchi dough is pinhão (peeled, cooked and crushed), sweet sprinkle, amaranth flour and chickpea flour – both can be replaced by rice flour. To accompany, the suggestion is a traditional tomato sauce, with the addition of mushrooms.

6. Spaghetti carbonara: Bacon fans will love this dish. In the recipe, gluten-free spaghetti is combined with bacon, eggs and exquisite seasonings. The preparation is simple and doesn’t take much time, ideal for busy days and quick meals.

7. Zucchini noodles: simple and practical, this recipe requires only one main ingredient – ​​the zucchini. When preparing, just add vegetable broth, olive oil and water in small amounts. To accompany, choose your favorite sauce.

8. Cannelloni: this dish, in addition to not containing lactose, is gluten and egg free. Cannelloni dough is made from rice flour; the recommended filling is spinach, carrots and zucchini. For the sauce, separate tomato, garlic, onion and rice jelly.

9. Yam Gnocchi: Made from yams and rice flour, this recipe is lactose and gluten free. The sauce that accompanies the gnocchi pasta is a pesto sauce adapted by Bela Gil, with basil and chestnuts.

10. Baroa potato gnocchi: bringing another alternative to the gnocchi dough, this recipe uses baroa potato, potato starch and eggs. The suggested sauce takes tomato, zucchini, onion and parsley.

11. Fake zucchini and carrot spaghetti: this recipe is super quick and easy to prepare. The required ingredients are carrots and zucchini, made into strips that mimic spaghetti. The sauce to accompany can be your preference; the recipe suggests the traditional tomato with basil.

Recipes for everyday dishes

12. Functional Salpicão: this chicken sausage does not contain gluten or lactose and is filled with vegetables. The recipe uses carrots, celery stalks, olives, apples, walnuts and dried apricots. The seasoning is also neat, taking lemon, olive oil, parsley, green pepper and mustard.

13. Moqueca de palmito: this is a vegan recipe. The moqueca is made with hearts of palm, tomatoes, yellow peppers, red peppers and coconut milk. The seasoning is neat and the preparation takes no more than a few minutes.

14. Piedmontese rice with béchamel sauce: this recipe is gluten and lactose free. The sauce is prepared with flour and rice milk, seasoned with olive oil, salt, pepper and nutmeg. For rice, just add mushrooms and rice or soy cream to the already cooked rice. The suggestion is to serve the dish accompanied by a medallion in Madeira sauce.

15. Mashed Sweet Potatoes: Lactose-free and gluten-free, this mashed potato recipe uses sweet potatoes, garlic and mustard. Preparation is simple and quick, and the dish can be served with the accompaniment of your choice. The recipe suggestion is a leek omelet.

16. Chicken Escondidinho: This Escondidinho is made with mashed potatoes and salsa and the stuffing is chicken with tomato, green seasoning and peppers. As an alternative to parsley potato, you can use potato, cassava, sweet potato or pumpkin. In the filling, it is also worth betting on other meats or vegetarian options.

17. Vegan Mashed Potatoes: This recipe does not contain any ingredients of animal origin, being made only with potatoes, olive oil and seasonings. As a suggestion to vary the dish, you can add other vegetables to the recipe – spinach, carrots and broccoli are among the options.

18. Carrot souffle: vegan and gluten-free recipe, the souffle is made from carrots, rice milk, tomato and cornstarch. The dish is light and colorful, making it an attractive alternative for lactose intolerant children.

19. Fish fillet with coconut milk sauce: a different option for those who like fish and want to vary the preparation. The sauce is made from coconut milk, tomato and onion. The fish is grilled and then taken to au gratin along with the sauce.

20. Creamy manioc soup: this soup results in a very creamy broth. The main ingredients are manioc (or sweet potato), coconut milk and flaxseed flour – the latter used to lower the glycemic index of manioc. If you want to complement it with meat, you can opt for bacon or sausage.

21. Chicken fillet in sauce: the sauce in this dish is something that replaces the traditional white sauce, prepared with rice milk and cornstarch. As the sauce is vegan, those who want an entirely vegan meal can substitute a vegetable for the chicken.

22. Stroganoff with Coconut Milk: Coconut milk is a great substitute for the cream of the traditional recipe and the flavor gives a different touch to the final result. To make the dish completely vegan, one idea is to replace the chicken with hearts of palm.

23. Omelet: a great alternative to one of the most common dishes of everyday life. The recipe uses rice flour, red and green peppers, parsley and tomato. The preparation is quick and the filling can be adapted according to your taste or the ingredients available in the cupboard.

24. Breaded chicken fillet: without lactose, gluten or eggs, this recipe yields a tasty breaded dish. The main ingredients, in addition to chicken, are rice milk, rice flour, gluten-free breadcrumbs and flaxseed “egg”.

25. Chicken Fricassee: A creamy and quick dish. As a replacement for sour cream, opt for soy or rice cream. The recipe is complemented by olives, green corn, fresh herbs, onions and other seasonings.

Recipes for quick snacks and savory pies

26. Wholemeal Turkey Breast Cupcake with Puree Icing: This savory cupcake recipe is great for a cute and very appealing afternoon snack for kids. The lactose-free alternative is soy cream, used in the cookie dough. The recipe yields 12 units.

27. Light pie: the main ingredients for the gluten-free and lactose-free pie dough are chickpea flour, soy fiber and sweet flour. The suggested filling is creamy chicken, but it can be substituted for other options.

28. Cassava balls with chicken: super quick and practical, this recipe only requires boiled cassava, shredded chicken, seasonings and herbs to taste. The dish is baked and can be served as a snack, with some accompanying sauce.

29. Champagne Cookies: Cookies are great for quick snacks throughout the day. The recipe uses eggs, sugar and flour. If you want a gluten-free option, you can use a mixture of rice flour, potato starch and sweet flour.

30. Wholemeal Quiche: For the quiche crust, select chickpea flour, oatmeal or flaked amaranth. The suggested filling is four cheeses – all lactose-free options. There is also the suggestion of fillings of palm hearts with spinach or leeks. The result is a beautiful and tasty dish that attracts attention at the table.

31. Functional salted: also known as salted maromba, this dish uses sweet potatoes, shredded chicken, quinoa or amaranth, chia and green banana biomass. If you prefer, you can replace the sweet potato with common potato or cassava.

32. Coxinha: gluten-free, lactose-free and egg-free. The dough for this coxinha is made of potatoes with rice flour. The suggested filling is chicken, but if you want a vegan dish, you can substitute the meat for vegetables. To make the recipe even healthier, prefer to bake the coxinha instead of frying – the dough is equally crispy.

33. Vegetable souffle: the secret to the success of this recipe is to follow the preparation in stages. Among the vegetables used are zucchini, corn and peas, and others can be added, such as broccoli, tomato and cauliflower. The flour used is rice flour and the milk is vegetable.

34. Lactose-free cheese bread: get ready for a cheese-free cheese bread! The recipe mixes sweet starch, sour starch and potatoes that result in buns that may not have cheese, but are just as tasty. Preparation is simple and practical.

35. Mayonnaise: no milk, no soy and no eggs, this recipe is a great alternative to serve as a side dish for various snacks and dishes. The main ingredients are rice flour, arrowroot or corn starch, olive oil, vinegar…

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