The Master List of Dairy-Free and Soy-Free Foods

It's never fun to have to watch what you eat.

It's also not fun to have to do it when you've been eating without caution the majority of your child and adult life.  In my case, when my first baby developed intolerances to dairy, soy and eggs, I made the decision to figure out how we could move forward with breastfeeding while keeping her tummy happy. 

II quickly realized is that it wasn't easy to figure out how to make this change in my diet overnight. I spent hours and hours searching through grocery stores, facebook groups, blogs and talking to friends who had dealt with the same issue.

I couldn't find a single master list to start from, so I thought I would pay it forward and combine everything I've learned into one single post for anyone else facing these dietary issues. Hope this helps and hang in there! 

 

STARTING OUT IS THE HARDEST

You used to know what you ate everyday, but now everything is different. Trying to figure out which foods contain dairy, soy, etc can be a real pain. Especially when you're an exhausted mamma trying to get some sleep.

I hope you find some rest in finding this resource. Everything below is also linked to Amazon so you can see the packaging/read more before you set out to go find them in your local store. Or even better, just add to cart and get it all delivered to your door. 

Once you get going, you'll get a feel for which brands work for you and it will make grocery shopping a lot simpler. 

Did I miss anything? Comment below and let me know your favorites and I can keep the lists updated :)

4 TIPS FOR SHOPPING WITH ALLERGIES OR INTOLERANCES 

(Image source: aaaai.org)

 

A NOTE ON TRACE INGREDIENTS

Depending on the severity of your allergy or intolerance, it may be necessary to avoid items that are processed on shared equipment.

In my case, my baby was fine when I ate items that had trace amounts of allergens, but not when I ate items with  dairy, soy, or egg as an actual listed ingredient.

So even if it's not listen, it's always important to double check the label for the fine print if you are dealing with a severe allergy. 

In the list below, I've noted most of the items with *Trace to give you a heads up to look closer. 

 

Its also easy to forget that fruits and veggies are all dairy & soy-free!

 

 THE MASTER LIST:

FOOD	DAIRY-FREE ONLY	DAIRY-FREE AND SOY-FREE
Cookies	-Oreo cookies -TJ’s Joe-Joes	-Enjoy Life Chocolate Chip & Brownie Cookies -Simple Mills Cinnamon Cookies -Lenny & Larry’s Cookies -TJ’s Snickerdoodle Cookie
Bread		-Dave’s Killer Bread -Rudi’s bread (GF) -La Brea Garlic Bread *Trace -Eban's Bakehouse (EGG, GF) -Amy's Organic Gluten Free Sandwich Rounds -Angelic Bakehouse Pizza Bread (Top 8-FREE) -Udi's Whole Wheat (GF, EGG)
Bagels & Pastries		-Udi's Bagels (GF, EGG) -Dave’s Killer Bread Bagels *Trace -Katz Powdered Sugar Donuts -Abe’s Blueberry Muffins (Top 8-FREE) -Annie’s Crescent Rolls *Trace -Annie’s Cinnamon Rolls w/ Icing *Trace -Annie’s Flaky Biscuits *Trace

 

FOOD	DAIRY-FREE	DAIRY-FREE AND SOY-FREE
Milk	-Soy Milk	-Ripple Pea Milk & Chocolate Milk -Simply Almond Milk (Top 8 FREE) -Chocolate Almond Milk (Top 8 FREE) -Good Karma Flax Milk (Top 8 FREE) -Chocolate Oat Milk  -Coconut Milk -Rice Milk -Elmhurst Cashew Milk
Yogurt	-Stonyfield O' Soy Yogurt	-Forager Project Cashew Yogurt -Daiya Greek Yogurt (Top 8 FREE) -SO Delicious Yogurt (GF) -Ripple Yogurt -Harmless Harvest Coconut Yogurt
Cheese		-Daiya Cheese -Kite Hill Cream Cheese (Almond Milk) -SO Delicious Cheese -Follow Your Heart Mozzarella Cheese -TJ’s Vegan Shreds
Ice Cream & Popsicles	-Ben & Jerry’s Dairy-Free -Halo Top Dairy-Free -Häagen-Dazs Dairy-Free	-Nada Moo  -Arctic Zero (Flavors to avoid- Cherry Chocolate Chunk, Brownie Blast, and Cookie Dough Chunk contain soy) -SO Delicious  Top 8 FREE -Chloe’s Pops -Talenti Sorbetto -Almond Dream Top 8 FREE -Outshine FRUIT bars -Coconut Bliss Ice Cream Top 8 FREE

 

FOOD	DAIRY-FREE	DAIRY-FREE & SOY-FREE
Hummus		-Hope Foods (Some Flavors),  -Pita Pal -Whole Foods Hummus * Trace -Amazon Fresh Hummus -Tribe Hummus -Fontaine Santé Hummus -Costco Organic Hummus
Beer		-Summer Shandy -Blue Moon -Corona -Miller Lite -New Belgium
Potato Chips & Pretzels		-Kettle Chips -Pretzel Crisps -Triscuits -Earth Balance Cheddar Puffs -Earth Balance Cheddar Squares -Hippeas -Beanitos -Terra Chips
Snacks		-LARABAR -Heavenly Hunks Cookies/Bars -Skinny POP Popcorn -OWYN Chocolate Chip Cookie Dough Bars
Treats & Candy	-Bark Thins *Trace	-Swedish Fish -Sour Patch Kids -Hail Mary Chocolate, Lemon & PB Cups -Starburst -Daiya Cheezecake -Enjoy Life Soft-Baked Cookies
Chocolate	-Justin’s PB Cups -Endangered Species Chocolate Bars *Trace	-Theo Chocolate Bar (All flavors Soy-Free) *Trace -Alter Eco Chocolate (Soy-Free, but some flavors contain milk so double check) *Trace -Green & Blacks * Trace -No Whey Foods (Truffles!)- Top 8 FREE -KNOW Allergies Bars Top 8 FREE

  

Food	Dairy-Free	Dairy-Free and Soy-Free
Mayo	-Original Vegenaise (Blue) -Just Mayo (EGG-Free) -Just Ranch (EGG-Free)	-Vegenaise Soy-Free (Green) -Go Avo Spread -Primal Kitchen Chipotle Lime Mayo (EGGS)
Peanut Butter/Nutella		-Jif Natural -Peter Pan Natural -Justin’s Almond Butter -Nutiva Hazelnut Spread *Trace -Sun Butter Top 8 FREE
Deli Meat		-Most Boar’s Head Meats (Not Maple Glazed) -Applegate Meats (Some flavors) -Dietz & Watson Sliced Honey Cured Turkey Breast
BBQ and Salad Dressings		-Organicville Ranch -Bush’s Country Style Baked Beans Top 8 FREE -Stubbs BBQ Sauce -Sweet Baby Ray’s Original -Ken’s Simply Vinaigrette Olive Oil & Vinegar -Chosen Foods Lemon Dressing -Annie’s Balsamic Dressing -Brianna’s Blush Wine Vinaigrette

 

FOOD	DAIRY-FREE	DAIRY-FREE & SOY-FREE
Eggs	-Just Egg	-"Chia Egg" (1 TBSP Chia Seed, 1 TBSP Water) -Bob’s Red Mill Egg Replacer -the Neat Egg
Butter		-Earth Balance Baking Sticks (Pink is Soy Free) -Simply Nature Avocado Oil Spray
Chocolate Chips & Whipped Cream	-Earth Balance Baking Sticks (Yellow) -Whole Foods 365 Olive Oil Cooking Spray -Smart Balance Spray -Kirkland Canola Oil Spray	-Guittard Extra Dark *Trace -Enjoy Life Baking Chips Top 8 FREE -GOYA Full Fat Coconut Milk -TJ's Coconut Whipped Topping
Baking Stuff	-Duncan Hines Homestyle Frosting *Trace	-Duncan Hines Cake Mix *Trace -Enjoy Life Pancake Mix -Pillsbury Purely Simple White Cake Mix *Trace -Annie’s Brownie Mix *Trace -Pillsbury Pie Crusts

 

FOOD	DAIRY-FREE	DAIRY-FREE & SOY-FREE
Frozen Pizzas & Burgers	-Amy’s Dairy-Free Frozen Pizzas	-Daiya Frozen Pizzas Top 8 FREE -TJ’s Cauliflower Crust with Daiya Shredded Cheese & Butternut Squash Sauce (Dave's Gourmet) -American Flatbread Vegan Harvest
Italian Foods/Pastas	-Black Bean Burger Patties	-Amy’s Frozen Rice Mac n’ Cheeze -Daiya Cheezy Mac -Brown Rice Pasta (also at Costco) -Beetnik’s Organic Chicken or Beef Meatballs -Rising Moon Organic Butternut Squash Ravioli -Don Lee Farms Chicken Patties
Asian & Indian Foods	-Amy’s Frozen Pad Thai -TJ’s Spring Rolls -TJ’s Japanese Fried Rice	-Sukhis Lemon Rice (Costco) -Sukhis Frozen Samosas (Also sold at Costco) -Sukhi's Tikka Masala Sauce -Sukhis Chicken Curry
Mexican Foods		-Don Lee Farms Veggie Bowl (Rice & Beans) -Sabra Guacamole -Wholly Guacamole -Amy’s Dairy-Free Burritos (GF) -B Free Spinach Tortillas -Coconut Wraps (GF)

 

*Trace: The foods listed may contain dairy & soy via shared equipment, etc. Reach out to the manufacturers and be sure and double-check the packaging if your allergy is severe! Ingredients may also have changed since the time of this posting, so please take a moment to confirm ingredients on the labels of all items above before consuming.

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