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Emily Stokes
I'm a lady who loves cheese, sour cream, & ice cream, but I recently became lactose intolerant. My key focus in recreating dairy recipes is taste, but I try to be as health conscious as possible. Some of my recipes are low lactose rather than dairy free. I'm also a writer, teacher, nanny, dog mom, housewife, native Yinzer, current Californian, and social organizer extraordinaire.


Dairy-Free Chicken Broccoli Alfredo

I love cheesy pasta dishes. I was disappointed when I went back to Pittsburgh in August and had lunch at one of my favorite restaurants–Joe Mama’s–and realized that all of my usual orders were smothered in cheesy sauces: Hug Yo Belly Gemelli, Herbed Chicken and Penne, Nonna’s Gnocchi, and the list goes on.

Another Pittsburgh restaurant, Eat ‘n’ Park, was a common place for me and my husband to go for a quick lunch or dinner. Our usual was their Chicken Broccoli Alfredo. In college we loved to go to The Underground at Carnegie Mellon, where we would get a plate of hot pasta topped with creamy Alfredo sauce and marinara. The point is, I used to order Alfredo all the time.

I gave it up for awhile, refining my tastes by ordering complex pasta dishes at Italian places and trying new things with more nutrition. But lately I’ve been craving cheesy things.

The only solution to that is to experiment with dairy alternative products and to create masterpieces. My dairy free chicken broccoli Alfredo is definitely a masterpiece. It tastes better than the real thing and I’m serious.

I could eat this everyday!

I used the most realistic tasting dairy-free alternatives: Smart Balance Light Buttery Spread, Blue Diamond Almond Breeze Almond Milk, and Tofutti Better Than Sour Cream. Aged parmesan cheese has very little lactose, 0mg per serving, so it’s not going to bother lactose intolerant people in small amounts. In large amounts it will, so if you eat a lot be careful or take a Lactaid pill. It cannot be eaten by people with a milk allergy.

For a completely dairy-free version, I recommend using Vegan Grated Parmesan Cheese Alternative by Galaxy Nutritional Foods. There’s also a parmesan cheese alternative on the market called Parma. It’s made with walnuts, salt, and nutritional yeast. 

Dairy-Free Chicken Broccoli Alfredo
Serves 2
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  1. 3 tablespoons Smart Balance Light Buttery Spread
  2. 1 cup almond milk
  3. 1/2 cup Tofutti Better Than Sour Cream
  4. 1 teaspoon garlic powder
  5. 1 tablespoon cornstarch
  6. 1 tablespoon water
  7. 1/3 cup parmesan cheese or parmesan cheese alternative
  8. 1 tablespoon chopped fresh parsley, plus more for garnish
  9. 2 chicken breasts, sliced and grilled
  10. 1/2 lb of linguine
  11. 1 1/2 cups fresh broccoli, plus water for steaming
  1. Timing is everything in this recipe so prep your ingredients before starting. Make sure your chicken breast is cooking before starting the sauce, pasta, and broccoli. I cut mine into four thin strips and started grilling them on my George Foreman Grill at the same time I started cooking the pasta. I also recommend broiling--6 to 8 minutes per side--for a grilled chicken taste. Start pasta by following the directions for cooking on the back of the box. Prep broccoli for quick light microwave steaming by putting it in a dish with a tablespoon of water and covering it.
  2. Once your pasta and chicken are cooking, start the sauce. Melt Smart Balance in a large saucepan over medium heat. After it is melted add almond milk, sour cream, and garlic powder. Whisk to combine.
  3. Dissolve the cornstarch in water in a small dish and gradually add to milk mixture, whisking constantly to avoid lumps. Bring sauce to a simmer. Cook for five minutes or until mixture has started to thicken. Add parmesan cheese and whisk to combine.
  4. While the sauce is thickening, steam fresh broccoli for two minutes in the microwave. Go back to the sauce, remove from heat, and stir in 1 tablespoon of fresh parsley.
  5. Cut your chicken into small strips and combine all ingredients in the saucepan to coat with the Alfredo sauce, alternatively you can layer them: pasta, chicken, broccoli, and sauce. Garnish with a sprig of parsley. Mangia!
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Dairy-Free Chicken Pot Pie

Dairy-Free Chicken Pot Pie from Low sodium, low fat, and no non-dairy milks needed! (Updated from original post on February 27, 2012)

Homemade chicken pot pie is the perfect comfort food for a cold winter night…unless you’re lactose intolerant. Then it can be quite uncomfortable.

Most recipes call for milk, cream, or creamy condensed soup. Here’s a simple pot pie recipe that I crafted to be dairy-free! In fact, it doesn’t call for any non-dairy milks either. It’s one of my husband’s favorite comfort foods. It’s also very good for you. Here’s why:

A chicken pot pie made with ingredients that are not low in sodium can contain over 1,000mg of sodium in a single serving. By the way, have you ever looked at the sodium content in a frozen pot pie? Scary! All that salt is unnecessary. Make your own pie and replace salt with flavor. There are a few extra steps in this recipe than in the typical canned soup method, but it’s still fairly simple and totally worth it.

Remember to rinse your shredded chicken breast after draining the liquid from the can if you’d like to further reduce the sodium content. You can also use flavorful unsalted chicken stock instead of low sodium broth. Suggestions from readers include using rotisserie chicken and adding potatoes!

Dairy-Free Chicken Pot Pie from

Dairy-Free Chicken Pot Pie
Serves 6
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  1. 1 box refrigerated pie crusts, softened
  2. 3 tablespoons vegan butter*
  3. 1/2 yellow onion, chopped
  4. 1/2 teaspoon pepper
  5. 1/2 teaspoon sea salt
  6. 1/3 cup all-purpose flour
  7. 2 cups low sodium chicken broth
  8. 1/2 teaspoon dried thyme leaves
  9. 1/8 teaspoon ground sage
  10. 1 can (12.5 oz) chicken breast, drained and rinsed**
  11. 1 can (4.5 oz) chicken breast, drained and rinsed (or about a 1/3 of a large can)
  12. 2 cups frozen mixed vegetables, rinsed to thaw***
  1. Heat oven to 425 degrees Fahrenheit. Place one pie crust inside a 9 inch glass pie pan--don't trim excess.
  2. In a large saucepan, melt vegan butter over medium low heat. Add chopped yellow onion, sea salt, and pepper, and cook until tender, about 2 minutes.
  3. Stir in flour until blended, and quickly follow with chicken broth, gradually adding the broth while stirring constantly. Add thyme and sage. Cook for about two minutes or until mixture starts to bubble and get thick.
  4. Stir in shredded chicken and mixed vegetables until well combined. Let cook for two more minutes, stirring frequently.
  5. Remove from heat and spoon complete mixture into prepared pie crust. Top with the second pie crust and seal the two crusts together, folding the extra over and under. This will prevent the crusts from separating while baking. I used a fork to seal the edges.
  6. Cut five slits in the center of the pie to let steam escape. Bake fifteen minutes to brown crust, then reduce heat to 350 degrees Fahrenheit and cook for 25-30 minutes. If crust starts to burn, you can carefully cover the edges with foil.
  7. Let pie stand for at least 10-20 minutes before serving. The longer it cools the easier it is to serve, but if you are really hungry you should just dig in.
  1. *I used Smart Balance Light Buttery Spread
  2. **I used Valley Fresh low sodium chicken breast.
  3. ***Mine included corn, peas, carrots, green beans, and lima beans.
don't miss dairy
Dairy-Free Chicken Pot Pie from

This is what the onion should look like after the flour is mixed in.

Dairy-Free Chicken Pot Pie from

This is what the onion, flour, and broth mixture should look like after the broth thickens.

Dairy-Free Chicken Pot Pie from

This is what the complete mixture should look like before you top with the second pie crust.

Dairy-Free Chicken Pot Pie from

Finished Pie.

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Dairy Free Buffalo Chicken Dip

I never thought I would be able to eat this stuff again! I mean, the main ingredients are three types of cheese. I used a combination of cream cheese alternative and non dairy cheese to make this highly addictive dip much healthier than it’s original version. It’s completely free of lactose, trans fat, and the only cholesterol in it is added by the lean chicken! It tastes so amazing and so close to the original version you won’t even notice the difference! Even if you can eat dairy, don’t eat the regular version of this dip again–this recipe eliminates so much of the fat and cholesterol that you should not be putting into your body. Trust me, this is good.


8oz This Is Not a Tub of Cream Cheese This Is a Tub of Non Dairy Spread from Trader Joes
2-3 tablespoons Franks Red Hot Sauce (depending on how spicy you want it)
5oz canned chicken
1/3 cup Daiya Chedder Style Shreds


1. Preheat the oven to 350 degrees Fahrenheit.

2. Soften the cream cheese alternative in the microwave for 30 seconds, then mix all ingredients together until well blended. It’s easier to blend if you mix the cream cheese and Frank’s first.

Canned chicken.

Cream cheese alternative.

Franks mixed with cream cheese alternative.

Cream cheese mixture with fake cheese.

3. Bake for 20 minutes to melt it all together and OMG the result is divine. Enjoy with some lime tortilla chips and tell me how much you love it.

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