Replacing dairy products


The biggest and hardest change when going lactose free is to find an adequate alternative to various dairy products. Especially when baking it seems impossible to replace butter, milk, buttermilk and cream at first. However, there are many possible options to use alternatively for such. Depending on where you live it might be hard to find all of the alternatives or on the contrary and you are lucky to be able to purchase even more options.


Theoretically butter has a very low dosage of lactose. In fact many lactose intolerant probably can digest small amounts of butter without any symptoms showing up.

Butter has 0.01 gram/tablespoon lactose. Cow’s milk in comparison has 13 grams of lactose per 8 ounces (236 ml) of milk.

  • Avocado
  • Olive oil
  • Apple sauce
  • Nut butter: peanut, almond
  • Pumpkin puree
  • Coconut oil/ butter
  • Dairy free Margarine
  • Animal fats


  • Soy milk
  • Nut milk: almond, walnut, cashew
  • Rice milk
  • Hemp milk
  • Coconut milk
  • Quinoa milk
  • Flax milk


  • Tofu and soy milk: blend tofu with soy milk until smooth texture is produced
  • Coconut cream
  • Soy cream
  • Vegetal cream
  • Non-dairy cream

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