Dairy Alternatives: Swaps for Milk, Yogurt, Butter, and More

There are several reasons you may be seeking alternative foods and beverages to eat instead of dairy products, such as milk, cheese, and yogurt.

Some of the substitutes listed below naturally contain some of these nutrients. Some are fortified with these nutrients. And other dairy alternatives simply do not offer these nutrients.

Ultimately, “your decision on which product is right for you may depend on the taste, micronutrient profile, added sugar, and protein content,” says St. Louis–based registered dietitian Whitney Linsenmeyer, PhD, RD, a spokesperson for the Academy of Nutrition and Dietetics.

“There are varying degrees of lactose intolerance,” says Bonnie Taub-Dix, RDN, a registered dietitian in New York City, and the author of Read It Before You Eat It — Taking You from Label to Table. Someone with an intolerance may not be able to drink a full glass of dairy milk, but they might not experience any symptoms eating a slice of cake made with butter, for example.

It may take some trial and error to determine which products listed below work best for you based on taste and nutritional preferences. “If you try a new product and don't love it, keep on trekking,” Dr. Linsenmeyer says.

Here’s what registered dietitians say you should know about these substitutes and how their nutritional profiles compare with conventional dairy products.

There are several milk alternatives to choose from. “These products are typically made by steeping or boiling the central ingredient in water, straining the solids, and fortifying the dairy alternative with nutrients to somewhat mimic the nutritional profile of dairy milk,” Linsenmeyer says.

Almond Milk

Almond milk is made of almonds, and, as such, has a slightly nutty flavor.

Depending on the brand you choose, the texture can be thinner or creamier than dairy milk; it’s worth trying a few brands and flavors to get a sense for which you like best, Taub-Dix says.

Note, too, that many dairy-free milks, including almond milk, are more likely to contain added sugars than dairy milk, Linsenmeyer says. So, it’s important to read labels carefully.

Soy Milk

Soy milk, made from soybeans, can have a creamy texture similar to that of low-fat dairy milk, Taub-Dix says. You probably won’t notice much of a taste, unless you try a flavored product.

Oat Milk

Coconut Milk

“If you love the flavor of coconut milk, adding a splash to a soup or a casserole dish is fine, but if you're looking for something for your coffee on a daily basis, I would not recommend it,” Taub-Dix says.

Rice Milk

Hemp Milk

Cashew Milk and Other Nut Milks

There is a wide array of dairy-free cheese replacements available today, but “none of them really taste like cheese,” Taub-Dix says.

Most dairy-free cheeses are nut-based options made of cashew, almond, and macadamia, she says. These cheeses can deliver a rich, creamy texture, but not the cheesy taste you may be used to. Dairy-free cheese also typically melts differently than dairy cheese, so keep that in mind depending on your meal or recipe, Taub-Dix adds.

Margarine is the original dairy-free butter, but it’s primarily made from trans fats (a type of fat that raises bad low-density lipoprotein cholesterol and lowers good high-density lipoprotein cholesterol) and best avoided, Taub-Dix says.

Instead, choose from plant-based alternatives to butter made from olive, vegetable, or avocado oil, which deliver more heart-healthy fats than the saturated fats in dairy butter, she says.

You can find almond, soy, coconut, cashew, and other dairy-free yogurt options. Keep in mind, Taub-Dix says: “They don’t have the texture of regular dairy yogurt, and many of them don't have the same amount of protein.”

Many nondairy yogurts are fortified with calcium and probiotics (microorganisms in the gut that may offer health benefits), so you can still get bone and gut health benefits from these picks, Taub-Dix says.

Ice cream isn’t exactly a nutritional powerhouse, so all the varieties should be eaten in moderation, Taub-Dix says. Some of the coconut- or cashew-based varieties offer a rich texture similar to dairy ice cream, but options made from oat, soy, and almond can feel thinner, she says. Coconut ice creams generally have a rich, coconutty flavor.

Whichever variety you prefer, most dairy-free ice cream swaps are going to be lower in protein and calcium than dairy versions, Taub-Dix says. 

There are cashew, soy, coconut, oat, and lactose-free nondairy substitutes for sour cream. Products made to be lactose-free benefit from the protein and calcium of the full-fledged dairy version without the specific dairy protein that upsets your stomach, Taub-Dix says.

That said, dairy and nondairy sour cream is mostly made of fat — you’d be better off nutritionally by swapping in a dairy-free yogurt that likely delivers more protein and calcium, says Taub-Dix.

You can also find plant-based swaps for heavy cream, whipping cream, and cream cheese, although these are often high in fat and lacking in other nutrients, Taub-Dix says. Some made with tofu or other soy products will at least have a bit more protein, she adds. Others are made from coconut, cashews, almonds, and oats.

If you need a nondairy substitute for buttermilk when you’re baking, Taub-Dix recommends making your own: Add lemon juice or vinegar to any nondairy milk you have on hand. “Just let it sit a little bit, and you'll see that it really clumps up, and then you can use it,” she says.

• There are many reasons people go dairy-free, including a lactose intolerance, milk allergy, or desire to follow a vegan or plant-based diet.
• Plant-based milks, cheeses, yogurts, ice creams, and more can be used as alternatives to dairy products. Taste and texture vary, so it’s worth trying several until you find products you like.
• Plant-based alternatives are often lower in protein than dairy products, but they can be comparable in calcium and are often fortified with other important nutrients.