Dairy Free
Gluten FreeThis kid friendly dairy-free meal plan is full of delicious back to school recipes that kids love! All of these kid friendly recipes are healthy, gluten free AND dairy free, making life a little less stressful for parents of kids who have food allergies.
Alright, Labor day is over so we can officially say that most of us are back to work, back to school, back to a routine. Right? I feel it! It’s kind of nice to get back into the groove. That being said, I also feel as is Fall is always still so BUSY! I’d love to help you guys stay sane with gluten free meal prep, meal plans, and of course Corny Cotter Nutrition Tidbits. Sound good?
This month’s gluten-free meal plan is for all you parents out there! And for the big kids, really. Like us. Haha! A kid friendly dairy-free meal plan is full of delicious back to school recipes that kids (and big kid adults) love! These recipes are full of flavor and color, as you can see, but free of dairy, casein, and gluten. They are perfect for fueling the growing body and mind! WOOHOO! Now you can feel good about what you put on the table.
If you need any SUBSTITUTIONS, just email or leave a comment. I’m happy to help! There is a shopping list and a the bottom. And if you need a PDF version of the gluten-free/dairy-free meal plan, just click here.
Let’s get cookin!
Kid Friendly Dairy-Free Meal Plan – BREAKFAST
Frozen Peanut Butter Superfood Smoothie Bowls
SUPER POWER vegan smoothie bowls, blended extra thick and creamy with frozen berries, coconut oil, and peanut butter. These will leave you energized, full, and nourished.
Cinnamon Almond Flour Bread
This is a simple and delicious, versatile paleo bread recipe your whole family will love! Made with just a few simple ingredients, it’s a nourishing wholesome bread for breakfast or snacking.
Boston Cream Pie Banana Oatmeal
This dairy free oatmeal is a “superfood” breakfast treat! A banana oatmeal recipe that tastes like dessert, yet satisfying and nourishing! Made with natural ingredients and a boost of protein.
Almond Berry Mini Cheesecake Smoothies
Smoothies make a great healthy breakfast, snack, or dessert. Fresh berries, almonds, coconut milk, and other wholesome ingredients make this vegan smoothie recipe delicious! You’re gonna love ’em!
Kid Friendly Dairy-Free Meal Plan – LUNCH
Smashed Mexican Beans Avocado Toast
This fully loaded MEXICAN style avocado toast recipe is gluten free, vegan friendly, and loaded with flavor!! A simple, yet spicy, meatless meal, or even a healthy appetizer.
Nourishing Garden Veggie Vegan Buddha Bowl
This wholesome and healthy Buddha bowl recipe is filled with superfood ingredients and is a delicious way to get a variety of nutrients into your child’s diet!
Crock Pot Parsnip Ham Chowder
This ham chowder is a wonderful way to use leftover ham! Creamy, comforting, healthy, and flavorful! An easy, kid friendly dairy-free recipe for the whole family. You’ll love it!
Kid Friendly Dairy-Free Meal Plan – DINNER
Skillet Marmalade Marinated Pork Chops
A healthy one pan meal made with fresh orange, molasses, onion, marmalade, and seasoning. The marinated pork chops have a sweet and tangy flavor.
Panko Crusted Paprika Chicken
This baked chicken recipe is simple to make with gluten-free panko bread crumbs and spices! Bake it with veggies for an easy one pan meal. A healthy dinner is ready in under 45 minutes!
Crock Pot West African Peanut Stew
This stew is packed with nourishment and warming flavors. It’s fantastic over rice and feeds a crowd! Freezer friendly and made with healthy, real food ingredients!
Honey Mustard Baked Fish and Vegetables
This quick one pan meal is ready in 30 minutes! A complete dinner with healthy, light fish, baked with wholesome vegetables. Even non fish lovers like this recipe!
Skip the parmesan topping or use Nutritional yeast as a dairy free replacement.
Kid Friendly Dairy-Free Meal Plan – SNACKS / DESSERT
Peanut Butter Protein Buckeyes
These sweet treats are super easy to make and are coated in dairy free dark chocolate. A classic buckeyes recipe with a healthy boost, and no baking required!
Tropical No Bake Snack Bars
These healthy snack bars are inspired by my love for Hawaiian flavors! With dried pineapple, cashew, coconut, lime, and a coconut glaze, this easy recipe has an explosion of tropical flavor!
Blackberry Jam Quinoa Cakes
An easy fruit and grain bar recipe that’s made with whole grains, dairy free friendly, and QUICK! You will love how simple this kid friendly recipe is! Perfect for the lunch box, dessert, or after school snacks.
HOPE YOU FOUND THIS MONTH’S KID-FRIENDLY DAIRY FREE MEAL PLAN AND RECIPE IDEAS HELPFUL!
Please let me know if you have any questions. Everyone’s nutritional needs are different, so take that in mind. All in all, you can’t go wrong with taking time to prep and enjoy REAL FOOD!
GROCERY LIST:
- · Dozen eggs
- · Coconut or non-dairy yogurt for topping
- · Coconut cream or milk (thickened portion that’s solid) (regular or lite)
- · Almond or coconut milk
- · Nutritional yeast as a dairy free replacement for grated cheeses
- · Fresh orange juice
- · 2 cod fillets (4oz-5oz each) – or other white fish such as haddock or tilapia. We use Sizzlefish
- · 8 ounces diced smoked or honey ham
- · 2 lbs chicken breast (skinless)
- · 1 lb pork (lean or loin)
- · 3-4 lean pork chops (bone in)
- · Apple, Banana, Orange
- · 2 limes 2 lemons
- · Avocado
- · Tomatillo and Cherry tomatoes
- · 1/2 lb asparagus spears and brussel sprouts (shavings or chopped, 2 cups)
- · 4 parsnips and 1 bunch celery sticks
- · Whole radish (about 5-6)
- · 1 large sweet potato and Red potatoes – 3 cups
- · 4 onions and · 1 shallot
- · 2 garlic bulbs
- · Fresh ginger
- · 1 bunch watercress and 1 bunch (or bag) spinach
- · Parsley and Cilantro
- · Jalapeno, Bonnet peppers or other hot peppers of choice (sliced)
- · Fresh basil, oregano, Rosemary to garnish (optional)
- Dried pineapple, raisins.
- Marmalade
- Dijon mustard
- Garlic tomato sauce and or plain tomato sauce
- tapioca
Gluten Free Pantry Staples
- · Gluten Free Flour ( We love Bob Red Mill’s 1:1 Flour)
- · Fine blanched almond flour /Coconut Flour /Peanut flour
- · Flax seed meal or chia meal
- · Potato starch or tapioca starch
- · Cinnamon, Red chili flakes, Red pepper Ground coriander, Cayenne, paprika
- · Garlic powder or Garlic salt
- · Ground ginger and Turmeric powder (optional)
- · Vanilla extract
- · Coconut sugar
- · Raw cashews, roasted Pumpkin seeds, chopped nuts
- · Shredded unsweetened coconut
- · Chocolate chips of choice. We use enjoy life vegan dark chocolate. Unsweetened chocolate for lower sugar.
- · Apple cider vinegar or lemon juice
- · Balsamic vinegar
- · Clarified butter (melted) or coconut oil
- · Chia seed
- · Honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
- · Organic extra virgin olive oil
- · Organic chunky peanut butter and Sunflower seed butter
- · Gluten free oats or quick oats
- · Vegan protein
- · Gluten free bread
- · Cooked pinto beans (I used my Mexican beans recipe. Or organic canned beans)
- · Rice and Quinoa
- · organic chicken broth
- · Coconut aminos or gluten free soy sauce/tamari
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
Got any kid friendly dairy-free meals you love? Do share!
Cheers,
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Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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I think all the colors here would win over any kid!
That’s my plan of attack haha
My wife is thinking she might have to try dairy free so this came at the perfect time!!
Let me know if she does or needs more help!
So many great recipes for the kiddos!
for sure!
Loving these kid-friendly recipes! SO perfect for this busy time of year!
Right? And for big kids too
So many good ideas that I don’t know where to start!! Maybe with the blackberry quinoa bars…
Good choice!
So many options! I love the look of those mexican beans toasts!
I’m not a kid anymore (well, some days I guess), but I have a strong feeling I’m going eat and love all these things. Lol! Lovely meal plan, friend!
Would it be a crime if I follow this meal plan as a grown-ass woman? Because I totally would 🙂
It would make you even cooler!! 🙌🙌
This is how we live- so thank you for all the great ideas!
Loving these kid-friendly recipes! SO perfect for this busy time of year! Thanks for share this post.
I tried the almond berry smoothie very refreshing for my early morning routine,
perfect for my dairy and gluten free macarons which I also found the recipes here
Source: https://pastreez.com/pages/the-recipe
We parents are always trying to give best to our child’s. Even when I am cooking, I am thinking the same way. Tring to cook something they like, something healthy and delicious. That’s why I am searching for kids friendly recipes and now my searching is complete. I really like your post, it is really helpful.
Wow, your recipes are so delicious and yummy looking that all kids will enjoy eating it. I would love to make it for son as every day he needs something new to eat. Keep sharing such recipes.
Thank you friend! Let me know if you try any!
I have read through other blogs, but they are cumbersome and confusing more than your post. I hope you continue to have such quality articles to share with everyone! I believe a lot of people will be surprised to read this article!
Your blog is great. i read a lot of interesting things from it.
awesome recipes. i would love to try them all. healthy and tasty one. thanks for sharing it.
Hello!! Thank you for the wonderful recipes. My daughter has recently had to go dairy/gluten free and she is 3 so it’s been tricky finding things she likes:( When a recipe calls for butter is there a substitute I can use instead? And do you have a gluten/dairy free mac n cheese recipe? Thank you!!
I do! I usually use the butter flavor coconut oil from Nutiva or soy free vegan butter. You can also use nutritional yeast to make things cheesy! Here’s my fav vegan mac and cheese!
https://www.cottercrunch.com/vegan-jalapeno-chickpea-mac-and-cheese/
My 16 month old daughter has food allergies and gluten issues. We just got diagnosed recently and I’m waiting for a nutritionist appt soon. We have gone gluten free(celiac) but we are still having trouble with foods because she is also allergic to cows milk, beef, chicken, eggs, fish and watermelon. I feel like my foods do not have much flavor because we can’t use butter, and I think I feed her the same foods. Everything I read the labels on gluten free still contains eggs. I need more options for snacks and foods. It’s hard finding gluten free and dairy and egg free in the stores. Or anywhere. Do you haven any advice? A cheat sheet of sorts, Thanks in advance.
Hi Rachel! I am happy to help. What egg recipes do you need replaced? Have you tried an egg replacer? Is she allergic to casein or just lactose? Have you tried avocado oil or the butter flavored coconut oil? Nutiva has a great one! We also use nutritional yeast to replace cheese.
ALso, feel free to email me separately!
We just found out that our 15 month old probably has a wheat allergy and a dairy allergy, so I was excited to find this. However, he also has an allergy to nuts and most of these recipes have nuts or a nut substitute in them. Do you have any suggestions for me in replacing any nut product in these recipes? I am desperate, so any help is appreciated.
Hi Mallory! So sorry to hear about your son. Is he allergic to seeds as well? Have you send my 2 other nut free dairy free gluten free meal plans and snacks? Happy to help!
ALso, feel free to email me separately!
Thanks for the giving this yummy recipe. I am always trying to make something new recipe for my kids. Your method is also original to me. I will try it to make at my home. Hope, so my kids also love this. I want to more recipe from you.
This is amazing! Thank you so much for putting this together! Can not wait to try all of the recipes 🙂
I’m so glad it can help Tara! Keep me posted.
I love these dishes but are you saying parmesan and feta are dairy free?
just updated that list. SOrry about that. I mean to add nutritional yeast to replace parmesan.
Thank you for these. My son developed a lactose intolerance and I’m so over all the “kid-friendly” recipes that are just slathered in cheese. /smh
Anytime. Allergies & intolerances can definitely be tricky to work with sometimes, especially for kids! Happy to help-shoot me an email at team@cottercrunch.com if you ever have any questions!