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30+ Dairy Free Snacks for Adults

Dairy free snacks are becoming increasingly popular in adults due to a myriad of dietary reasons.  Whether you're a lactose-intolerant foodie, a plant-based enthusiast, or just looking to spice up your snack game, we've got you covered with a comprehensive list of snacks that keep you full all day long. In this article, we will unveil some of the most delectable dairy-free snack choices, so you can munch away with ease. 

dairy free snacks for adults

As an adult, you’re often on the go, and coming up with snack and food ideas that are free from dairy can be time-consuming and challenging. This is where the list we have curated is going to come in handy. 

Things adults need to know before choosing the right dairy-free snack:

If you are someone who prefers a dairy-free diet, snacking is an essential part of keeping things interesting. Let's be real, eating the same old stuff every day can get monotonous, and diet food is not always the most appealing option. But fear not, because dairy-free snacks can be a game changer! They not only provide a burst of flavor but also come packed with essential nutrients to keep you energized throughout the day for someone following a dairy-free or gluten-free diet. So why settle for bland when you can indulge in delicious and nutritious dairy-free snacks? However, you should keep the following things in mind:

  • Ingredients: Always check the ingredients label before purchasing a dairy-free snack to ensure that it does not contain any dairy products or derivatives.
  • Nutrition: Look for snacks that are not only dairy-free but also offer a good balance of macronutrients such as protein, carbohydrates, and healthy fats.
  • Taste: It's important to choose a snack that satisfies your taste buds, so look for options that come in flavors you enjoy or that offer a variety of taste options.
  • Allergens: Be mindful of any other allergies you may have, such as nut or soy allergies, and avoid snacks that may contain those ingredients.
  • Texture: Consider the texture of the snack, whether you prefer crunchy or chewy options, to ensure that it provides the desired snacking experience.
  • Quantity: Consider the size of the snack and whether it will provide enough satiety to tide you over until your next meal.
  • Health Benefits: Look for snacks that offer additional health benefits such as being high in fiber or containing antioxidants, to maximize the nutritional value of your snack.

Dairy-free Snack Ideas for Adults

Dairy free snack for adults - hummus

1. Hummus with Vegetables

Hummus is a tasty and nutritious snack that does not contain any dairy products. You can enjoy it with sliced carrots, celery, or bell peppers to add a satisfying crunch. Moreover, dipping whole-grain crackers or pita bread in hummus is an excellent option for a more filling snack.

2. Roasted Nuts

Roasting nuts brings out their natural flavors and creates a satisfying crunch. You can try roasting almonds, cashews, or walnuts with some olive oil and sea salt to make a savory snack. You may also sprinkle cinnamon and sugar on roasted almonds or mix them with dried fruits like raisins or cranberries for a sweeter options.

3. Fruit Smoothies

Blending your favorite fruits such as bananas, strawberries, or mangoes with non-dairy milk like almond or coconut milk is an excellent option for a refreshing snack. Moreover, you can add a scoop of peanut butter or protein powder to boost its nutritional value

4. Energy balls:

Create a delicious and nutritious snack by combining ingredients like dates, almond butter, oats, and chia seeds. Energy balls are an easy-to-make snack that is packed with protein and can help keep you energized throughout the day.

5. Sweet potato chips:

Swap out regular potato chips for sweet potato chips, which are packed with fiber and vitamins. Simply slice sweet potatoes into thin rounds, drizzle with olive oil, sprinkle with sea salt, and bake in the oven for a delicious and crunchy snack.

Store-bought Dairy-free Snacks for Adults

Dairy free snacks for adults - crunchy roasted edamame beans

1. The Only Bean - Crunchy Roasted Edamame Beans

The Only Bean's Crunchy Roasted Edamame Beans are not only a delicious and convenient snack option, but also pack a nutritious punch with high protein (14g) and fiber content, making them a great gluten-free and dairy-free option for those looking to fuel their bodies with wholesome, plant-based foods.

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

2. KIND Bars Dark Chocolate Nuts & Sea Salt:

KIND Bars Dark Chocolate Nuts & Sea Salt is a popular snack bar made with a blend of almonds, peanuts, and dark chocolate chunks, and sprinkled with sea salt. It's a delicious and satisfying snack that provides a good source of protein and fiber, making it a great choice for a quick and convenient on-the-go snack or a mid-day pick-me-up.

Nutrition Facts: 200 calories, 13g fat, 5g protein, 7g sugar, 3g fiber

3. BOBO's Oat Bars Apple Pie:

BOBO's Oat Bars Apple Pie is a delicious and wholesome snack bar made with all-natural ingredients. It is made with gluten-free oats, organic apples, cinnamon, and spices, making it a perfect snack for those who are looking for a healthy and flavorful option. The BOBO's Oat Bars Apple Pie has a soft and chewy texture and is lightly sweetened with organic honey and agave syrup. It is free from GMOs, soy, and dairy, making it a suitable snack for a wide range of dietary needs.

Nutrition Facts: 180 calories, 6g fat, 3g protein, 13g sugar, 3g fiber

4. Enjoy Life lentils Garlic and Parmesan Lentil Chips:

Enjoy Life Garlic and Parmesan Lentil Chips are a delicious and healthy snack option made with protein-packed lentils. These chips are gluten-free, vegan, and contain no artificial flavors or preservatives. The zesty garlic and savory parmesan flavors make them a satisfying and flavorful snack that can be enjoyed anytime.

Nutrition Facts: 110 calories, 3g fat, 3g protein, 0g sugar, 1g fiber

5. Simple Mills Fine Ground Sea Salt Almond Flour Crackers:

Simple Mills Fine Ground Sea Salt Almond Flour Crackers are a tasty and nutritious snack made with almond flour and a sprinkle of sea salt. These crackers are gluten-free, grain-free, and contain no artificial flavors or preservatives. They are perfect for those who want a healthy and satisfying snack that is also suitable for a wide range of dietary needs.

Nutrition Facts: 150 calories, 9g fat, 3g protein, 0g sugar, 2g fiber

6. Biena Rockin' Ranch Chickpea Puffs:

Biena Rockin' Ranch Chickpea Puffs are a tasty and protein-packed snack option made with chickpeas. These puffs are gluten-free, vegan, and contain no artificial flavors or preservatives.

Nutrition Facts: 130 calories, 5g fat, 6g protein, 1g sugar, 3g fiber

7. Hippeas Organic Chickpea Puffs White Cheddar:

Hippeas Organic Chickpea Puffs White Cheddar are a delicious and healthy snack made with organic chickpeas. These puffs are gluten-free, vegan, and contain no artificial flavors or preservatives. The tangy white cheddar flavor makes them a satisfying and flavorful snack that can be enjoyed anytime.

Nutrition Facts: 130 calories, 4g fat, 4g protein, 2g sugar, 3g fiber

8. So Delicious Dairy Free Coconut Milk Yogurt Alternative:

So Delicious Dairy Free Coconut Milk Yogurt Alternative is a tasty and healthy alternative to traditional yogurt. Made with organic coconut milk, it is gluten-free, vegan, and contains live and active cultures for a probiotic boost. It is perfect for those who want a delicious and nutritious dairy-free option for breakfast or as a snack.

Nutrition Facts: 150 calories, 7g fat, 1g protein, 13g sugar, 1g fiber

9. Oatly Chocolate Oatmilk:

Oatly Chocolate Oatmilk is a tasty and nutritious plant-based milk alternative made with gluten-free oats and cocoa powder. It is vegan, contains no dairy or soy, and is enriched with vitamins and minerals. The rich chocolate flavor makes it a delicious and satisfying option for a healthy breakfast or a tasty treat.

Nutrition Facts:170 calories, 5g fat, 2g protein, 16g sugar, 2g fiber

10. Daiya Deliciously Dairy-Free Cheeze Lover's Pizza:

Daiya Deliciously Dairy-Free Cheeze Lover's Pizza is a delicious and healthy pizza alternative made with plant-based ingredients. It is free from dairy, soy, and gluten and is topped with a savory blend of dairy-free cheeses. The crispy crust and flavorful toppings make it a satisfying and indulgent option for those with dietary restrictions.

Nutrition Facts: 290 calories, 11g fat, 14g protein, 4g sugar, 3g fiber

11. RXBAR Protein Bar - Chocolate Sea Salt:

RXBAR Protein Bar in Chocolate Sea Salt flavor is a delicious and nutritious snack that combines the sweetness of chocolate with the saltiness of sea salt. Packed with 12g of protein and made with clean ingredients, it's the perfect on-the-go snack for anyone looking for a healthy boost of energy.

Nutrition Facts: Calories 210, Fat 9g, Carbohydrates 22g, Fiber 5g, Sugar 13g, Protein 12g.

12. GoGo Squeez Applesauce - Apple Cinnamon

GoGo Squeez Applesauce in the Apple Cinnamon flavor is a delicious and convenient snack that is perfect for on-the-go snacking. Made with 100% fruit and no added sugar, it's a healthy and tasty option for both kids and adults.

Nutrition Facts: Calories 60, Fat 0g, Carbohydrates 15g, Fiber 1g, Sugar 12g, Protein 0g.

13. Boom Chicka Pop - Sea Salt Popcorn

Boom Chicka Pop's Sea Salt popcorn is a delicious and healthy snack option, made with whole grain popcorn and lightly seasoned with sea salt for the perfect balance of flavor. It's a guilt-free treat that satisfies your craving for something salty and crunchy.

Nutrition Facts: Calories 70, Fat 3.5g, Carbohydrates 10g, Fiber 2g, Sugar 0g, Protein 1g.

14. Larabar - Peanut Butter Chocolate Chip

Larabar's Peanut Butter Chocolate Chip is a delicious, gluten-free snack bar made with just six simple ingredients: dates, peanuts, chocolate chips, sea salt, peanut flour, and natural flavor. It's the perfect on-the-go snack for peanut butter and chocolate lovers!

Nutrition Facts: Calories 220, Fat 13g, Carbohydrates 23g, Fiber 3g, Sugar 18g, Protein 5g.

15. Enjoy Life Soft Baked Cookies - Chocolate Chip

Enjoy Life Soft Baked Cookies in Chocolate Chip flavor are a delicious and satisfying treat for cookie lovers made with wholesome ingredients and free from common allergens, these cookies are a guilt-free indulgence for any time of day.

Nutrition Facts: Calories 120, Fat 5g, Carbohydrates 19g, Fiber 1g, Sugar 11g, Protein 1g.

16. Lesser Evil Paleo Puffs - "No Cheese" Cheesiness

Lesser Evil Paleo Puffs are a delicious snack that satisfies your cravings while also being healthy. With their "No Cheese" Cheesiness flavor, you can enjoy the taste of cheesy snacks without any actual cheese.

Nutrition Facts: Calories 130, Fat 6g, Carbohydrates 16g, Fiber 2g, Sugar 1g, Protein 2g.

17. SunButter Sunflower Butter - No Sugar Added

SunButter Sunflower Butter is a delicious alternative to traditional peanut butter, made from roasted sunflower seeds. With no added sugar, it's a healthy and natural option for those looking to satisfy their nut butter cravings.

Nutrition Facts: Calories 190, Fat 17g, Carbohydrates 6g, Fiber 3g, Sugar 1g, Protein 6g.

Easy Homemade Dairy-free snacks for adults

Dairy free snack - Veggie spring rolls made from black bean noodles

18. Veggie Spring Rolls with Black Bean Noodles

Wrap The Only Bean’s Black Bean noodles into rice paper with lettuce, cucumber and other crunchy ingredients to make healthy and scrumptious spring rolls. Serve with a vegan peanut butter sauce and enjoy this on the go snack!

Here’s our favorite dairy free spring roll recipe: 

VEGGIE SPRING ROLLS WITH BLACK BEAN NOODLES

19. Roasted Chickpeas 

Drain and rinse chickpeas if you are using canned otherwise boil a handful of chickpeas, season with olive oil, salt, and spices, and bake until crispy.

Here are a few other recipes you can follow to make dairy-free chickpea snacks:

Crispy Roasted Chickpeas

Roasted Chickpea salad

20. Guacamole with Veggie Dippers 

Mash avocado with lime juice, salt, and pepper and serve with sliced veggies like carrots and cucumbers.

Here are a few other options:

Guacamole with Veggie Sticks

Avocado dip with mixed vegetables

21. Homemade Trail Mix 

Combine your favorite nuts, seeds, and dried fruit for a customized snack mix.

Some recipes to follow:

Healthy Homemade trail mix

Healthy trail mix

22. Baked Sweet Potato Chips 

Slice sweet potatoes thinly, coat with olive oil and salt, and bake until crispy.

Here are a few other recipes you can consider when following a dairy-free diet:

Baked sweet potato crisps

Baked sweet potatoes

23. Hummus and Pita 

Blend chickpeas, tahini, lemon juice, garlic, and olive oil for a delicious dip with whole wheat pita bread.

Here are some dairy free hummus recipes:

Hummus in Pita

The creamiest hummus

24. Banana and Almond Butter 

Spread almond butter on banana slices for a sweet and satisfying snack.

Here are a some almond butter and banana dairy free recipes:

Almond Butter banana bread

Almond butter banana cookies

25. Vegetable Spring Rolls 

Wrap fresh veggies like carrots, cucumber, and avocado in rice paper and serve with peanut dipping sauce.

Here are a few other dairy-free options:

Vegan spring rolls

Spring rolls with peanut sauce

26. Fruit Smoothie 

Blend your favorite fruits with almond milk and ice for a refreshing and dairy-free smoothie.

Here are a few other recipes you can follow to make dairy-free fruit smoothies snacks:

Dairy-free strawberry smoothie

Dairy-free banana smoothie

27. Popcorn 

Air pop popcorn and season with herbs or spices for a low-calorie snack.

Here are a few other dairy-free popcorn snack options:

Dairy-free vegan caramel popcorn

Easy vegan popcorn

28. Apple Slices and Nut Butter 

Slice apples and dip in your favorite nut butter for a crunchy and satisfying snack.

Here are a few other dairy-free options:

Apple slices with peanut butter

Peanut butter, cranberry and apple slices

Dairy-free snacks from the Pantry

Fruits - healthy dairy free snack for adults

29. Nuts

Nuts are a great dairy-free snack option that are high in protein, healthy fats, and fiber. You can mix and match different types of nuts to create a custom blend that suits your taste. Some popular options include almonds, cashews, walnuts, and pecans.

30. Fruit

Fresh or dried fruit is another easy and nutritious snack option that is dairy-free. You can stock up on apples, bananas, oranges, and other fruits that can be stored at room temperature, or you can try dried fruits such as apricots, dates, and raisins.

31. Rice Cakes

Rice cakes are a low-calorie and versatile snack that you can top with your favorite dairy-free spreads, such as peanut butter, almond butter, or hummus. You can also sprinkle on some seeds, such as chia or sunflower seeds, for added crunch.

32. Veggie Chips

You can make your own veggie chips from thinly sliced vegetables such as sweet potatoes, beets, and zucchini. Coat them in olive oil and spices and bake in the oven until crispy.

33. Pickles

Pickles are a delicious and dairy-free snack option that can be enjoyed anytime. With their crunchy texture and tangy flavor, they are a perfect snack for those who are lactose intolerant or vegan.

34. Dairy-free Jam

Dairy-free jam is a sweet and delicious spread that's perfect for those who want to avoid dairy in their snacks. Whether on toast or crackers, it's a fruity and flavorful option for any time of day.

35. Apple sauce

Applesauce is a classic dairy-free snack that's perfect for kids and adults alike. Made from fresh apples, it's a healthy and satisfying option that can be enjoyed on its own or used as a dip for fruits and veggies.

Final Thoughts

This article highlights various dairy-free snack options for adults, including dry roasted edamame beans, fresh fruits and vegan protein bars or crunchy beans. 

Dairy free snacks are available in a wide variety of flavors and options, and most importantly, are high protein snacks that have low carbs and calories. A healthy, yet tasty diet is not far!