19 Dairy Free Snacks for Adults

Are you looking for tasty and dairy-free snacks? Whether you're lactose intolerant, allergic to dairy, or simply choose to avoid it for personal or ethical reasons, finding tasty milk-free snacks can be a challenge. 

Fortunately, there are a variety of dairy free snacks to choose from, including easy-to-make snacks that use plant-based ingredients, to store-bought options that you can find in your local supermarket or simply order online. 

dairy free snacks for kids and adults

For those who are lactose intolerant or have allergies, it is important to avoid dairy-based ingredients such as:

  • Whole milk, skimmed or low-fat milk
  • Organic and non-organic butter
  • Cheese (cream cheese, cottage cheese)
  • Regular and greek yogurt
  • Sour cream
  • Whipping cream
  • Whey products
  • Casein

Our team of researchers have thoroughly checked, tested, and passed this definitive list of dairy free snacks. The article presents a comprehensive list of non dairy products, balanced with high protein snack recipes, low sugar foods, low carb snacks, plant-based ingredients, and dairy free prepackaged snacks. 

Here are some of our favorite dairy-free recipes and store-bought snacks!

Sweet dairy free snacks

Platter of sweet dairy free snacks

1. Peanut Butter Banana Bites

The dairy-free peanut butter banana bites recipe is a quick and easy snack that involves slicing a banana, spreading peanut butter on each slice, and topping with chocolate chips or chopped nuts. 

This snack is both dairy-free and gluten-free, making it suitable for individuals with dietary restrictions. The recipe is versatile and can be customized with different nut butters and toppings.

Here are some zero dairy recipes for peanut butter banana bites:

2. No-bake Energy Balls

This dairy-free recipe combines nutritionally dense ingredients like dates, nuts, oats, flaxseed meal and chia seeds. 

Simply combine all the ingredients in a food processor until they form into a dough consistency, roll them out into small bite sized balls and store in the refrigerator or freezer for up to one month. 

Enjoy your low sugar yet high protein snack as an afternoon pick me up or post workout refuel!

Here are a few lactose free no-bake energy balls recipe ideas:

3. Sweet Potato Chips with Dairy-Free Ranch

This easy recipe involves slicing sweet potatoes thinly and baking them in the oven until they are crispy and golden brown. With just a few simple ingredients, you can enjoy a tasty and satisfying snack that's packed with nutrients and flavor.

Serve alongside dip of your choice!

Recipes of sweet potato chips:

4. Strawberry Banana Smoothie

Cut up a banana and half-cup frozen strawberries into a blender along with ¾ cup of almond or oat milk and blend until smooth and creamy. 

Once blended add in the chia seeds or protein powder for a high protein kick. Serve fresh or store in an airtight container for up to two days in the refrigerator.

Here are some recipes for strawberry banana smoothies:

Savory dairy free snacks

Roasted chickpeas - dairy free gluten free snacks

5. Vegetable sticks and hummus

Raw vegetables like carrots, celery, and bell peppers make a great snack when paired with hummus. Hummus is made from chickpeas, olive oil, and tahini, and is naturally dairy-free.

Some recipes for healthy, dairy-free hummus:

 6. Roasted Chickpeas

Drain and rinse a can of chickpeas, then toss them with olive oil, salt, and your favorite spices (such as cumin, paprika, or garlic powder). 

Roast them in the oven at 400°F for 20-30 minutes, until crispy. Makes for a quick, no-dairy recipe. 

Here are some recipes for roasted chickpeas:

7. Stuffed Mushrooms

Remove the stems from mushrooms and stuff the caps with a mixture of sautéed onions, garlic, spinach, and breadcrumbs. 

Bake them in the oven at 375°F for 20-25 minutes, until the mushrooms are tender and the filling is crispy. Combine with a savory dairy free dip and treat yourself!

Find out some more stuffed mushrooms recipes here:

8. Rice Paper Rolls

Soak rice paper in warm water until it becomes soft and pliable. Fill the rice paper with sliced vegetables (such as carrots, cucumbers, and bell peppers), cooked shrimp or tofu, and fresh herbs (such as cilantro and mint). 

Roll it up tightly and serve with a dipping sauce made from soy sauce, lime juice, and chili paste.

Links to more recipes for rice paper rolls:

Dairy free prepackaged snacks

Dairy free snack - dry roasted edamame beans by the only bean

9. The Only Bean - Dry Roasted Edamame Beans 

Available in sea salt, sriracha, and buffalo flavor, these crunchy roasted edamame beans are high protein snacks that are dairy-free! 

These roasted and lightly salted edamame beans are a great source of protein and fiber, making them a perfect snack to keep you full and energized throughout the day.

Nutrition Fact: 114 calories, 5g fat, 3g net carbs, 14g protein

10. KIND Bars - Dark Chocolate Nuts & Sea Salt

This snack bar is made with almonds and peanuts, and has a drizzle of dark chocolate and a sprinkle of sea salt for a sweet and salty combination. 

Nutrition Facts: 200 calories, 14g fat, 16g carbs, 6g protein

11. Larabar - Cashew Cookie

Made with just cashews and dates, this bar is simple, delicious, and totally satisfying. 

Nutrition Facts: 220 calories, 13g fat, 24g carbs, 6g protein

12. Sahale Snacks - Pomegranate Pistachios

This snack mix combines pomegranate-flavored dried cranberries with roasted pistachios and almonds for a sweet and crunchy snack.

Nutrition Facts: 160 calories, 10g fat, 15g carbs, 5g protein

13. GoMacro - Protein Purity Bar, Sunflower Butter & Chocolate

Get your chocolate fix with GoMacro's Protein Purity Bar in Sunflower Butter & Chocolate flavor. This protein-packed snack is made with simple and organic ingredients, including sunflower seed butter and fair-trade chocolate chips.

Nutrition Facts: 250 calories, 10g fat, 29g carbs, 11g protein

14. Hippeas - Chickpea Puffs, Vegan White Cheddar

Upgrade your snacking game with Hippeas' Chickpea Puffs in Vegan White Cheddar flavor. These crunchy puffs are made with chickpeas and are seasoned with a cheesy and savory blend of herbs and spices.

Nutrition Facts: 130 calories, 5g fat, 16g carbs, 3g protein

15. Peeled Snacks - Organic Dried Mango

Experience the tropical taste of Peeled Snacks' Organic Dried Mango. Made with only one ingredient - organic mango - this snack is a great source of fiber and Vitamin C with no added sugar. 

Nutrition Facts: 100 calories, 0g fat, 24g carbs, 1g protein

16. Health Warrior - Chia Bars, Chocolate Peanut Butter 

These Chia Bars and Chocolate Peanut Butter is another delicious and protein-packed snack. Made with chia seeds, peanut butter, and dark chocolate, this bar is sweet and nutty, with just the right amount of crunch.

Nutrition Facts: 110 calories, 4.5g fat, 15g carbs, 4g protein

High Protein Dairy Free Snacks

High protein dairy free snacks - The Only Bean edamame beans

17. The Only Bean - Sriracha Dry Roasted Edamame Beans

A high protein snack, this plant-based dairy free snack is coated in a blend of spicy and tangy Sriracha flavor, making them a delicious and satisfying snack option. Use as a stand-alone snack or as a topper for salads and multiple other recipes!

Nutrition Fact: 114 calories, 5g fat, 3g net carbs, 14g protein

18. The New Primal Jerky

The New Primal Jerky is a great high protein snack that's also dairy-free. These jerky snacks are made with grass-fed beef or free-range turkey with flavors like Classic, Spicy, and Citrus.

Nutrition Fact: 70 calories, 2.5g fat, 3g carbs, 10g protein

19. Quest Protein Chips

If you're looking for a crunchy and high protein snack, Quest Protein Chips are a great option. These chips are made with high-quality protein and are available in flavors like BBQ, Sour Cream & Onion, and Nacho Cheese.

Nutrition Fact: 140 calories, 5g fat, 5g carbs, 20g protein

Final Thoughts

The article highlights some of the best dairy-free snacks available on the market, which are suitable for people who are lactose intolerant, have a dairy allergy or follow a vegan diet. 

The snacks include both sweet and savory recipe options, and dairy free prepackaged snacks. 

The article also mentions the nutritional benefits of these snacks, such as high protein, fiber, and healthy fats, while being low in calories, sugar, and unhealthy additives. 

While our food experts thoroughly researched and scanned these products, we suggest taking careful measures such as:

  • Read labels carefully
  • Beware of cross-contamination
  • Avoid added sugars and unhealthy additives
  • Check for protein and fiber
  • Choose whole food-based snacks

Overall, the article aims to provide a helpful guide for anyone looking for delicious and nutritious dairy-free snacks.