Lactose Intolerance Made Easier: 3 Delicious Recipes Without Milk


Finding out that you’re lactose intolerant can feel like a burden at first. What are you supposed to eat? Does that mean kissing your favorite foods goodbye? Not necessarily. You’ll be happy to know that many recipes typically calling for dairy milk work just as well with lactose-free substitutions. We’ve armed you with three recipes so delicious, you’ll be satisfied, smiling, and asking, “Milk, who?”

Breakfast: Berry Banana Smoothie


This delicious smoothie is not only lactose intolerant friendly, it’s vegan and gluten-free as well!

Tools: Blender


  • 1 ripe banana, sliced
  • 1 cup frozen blueberries
  • 1 cup original almond milk (rice or soy milk works as well)
  • 1 tablespoon flaxseed
  • 1/2 teaspoon cinnamon (optional, but we say go for it.)
  • 1/2 cup fresh or frozen spinach (you won’t taste it at all, but you’ll reap the nutritious benefits!)


  1. Put all of the ingredients into a blender, then blend until smooth.
  2. Add ice until your smoothie reaches the consistency you prefer.


Lunch or Dinner: Thai Green Curry with Beef


This Thai green curry is comforting and spicy, and the beef can be substituted with chicken, fish, pork, or extra veggies.


  • 1 pound of thinly sliced beef
  • 3 tablespoons green curry paste (you can buy the paste in stores, or learn how to make your own here.)
  • 2 1/2 cups coconut milk
  • 5 small fresh Thai eggplants, quartered
  • 2-3 fresh red spur chilies, sliced diagonally
  • 2 kaffir lime leaves, torn
  • 1/4 cup sweet basil leaf (optional, but we like it)
  • 1 1/2 tablespoon fish sauce
  • 1 1/2 teaspoon palm sugar
  • 1 tablespoon cooking oil (use either corn, safflower or peanut oil, not olive oil)
  • Sweet basil leaves and red chili slices to garnish


  1. Slice the beef into thin pieces, about 3 cm thick.
  2. Sauté the green curry paste in oil over medium heat until fragrant, reduce the heat, gradually add 1 1/2 cups of the coconut milk a little at a time, stir until a film of green oil surfaces.
  3. Add the beef and kaffir lime leaves and continue cooking for 3 minutes until fragrant and the beef is cooked through. Transfer to a pot, place over medium heat and cook until boiling.
  4. Add the remaining coconut milk, and season with palm sugar and fish sauce. When the mixture comes back to a boil, add the eggplants.
  5. Cook until the eggplants are done, sprinkle sweet basil leaves and red chilies over, then turn off the heat.
  6. Serve with jasmine rice, and garnish with sweet basil leaves and red chillies

*If you have trouble finding an ingredient, you can order it online here


Dessert: Pastel De Tres Leches


If you speak even a little bit of Spanish, you’ve probably already balked at the title of this dessert. In English, “tres leches” means three milks (which, for someone who’s lactose intolerant, translates into very, very sick.) Lucky for us lactose-free foodies, our friend and pastry chef Jessica Entzel came up with the following version.

Tools: Cooking torch, mixer

Ingredients for the cake:

  • 9 large eggs, separated
  • 3 cups granulated sugar
  • 3 cups all-purpose flour
  • 3 teaspoons baking powder
  • 3/4 cup soy milk
  • 1 teaspoon vanilla extract
  • zest of 3 limes

Ingredients for the meringue topping:

  • 3 egg whites, sugar


    1. Preheat the oven to 350 degrees Fahrenheit.
    2. Lightly grease and flour a 9 by 13 inch baking dish.
    3. In the bowl of a mixer, beat the egg whites on low speed until soft peaks form. Add the sugar gradually with the mixer running.
    4. Add the egg yolks one at a time, beating well after the addition of each.
    5. Sift the flour and baking powder together, then alternate adding the egg mixture with the milk. (Note: Do this quickly so the batter does not lose volume.) Add the vanilla.
    6. Pour batter into the baking dish, and bake until golden for 25 minutes.
    7. Let it cool, then poke holes in the cake with toothpicks (necessary for mixture in step 8 to absorb.)
    8. Mix one can coconut cream and one can coconut milk together, then pour this mixture over the top.
    9. Let the cake soak for several hours overnight.
    10. Create your meringue topping by whipping 3 egg whites and 6 tablespoons of sugar in a mixer until you’ve created firm peaks.
    11. Spread topping on cake, and then use the torch lightly until slightly golden.