Find the best gluten-free and dairy-free recipes that are kid-friendly, great for meal prep, and perfect for back-to-school season when life gets a busier. We’re even sharing a complete list of ingredient staples, storage tips, and more to make meal times a breeze!
Kid-Friendly Dairy-Free Meal Prep
One of our favorite life hacks to staying on track with nutrition is having meals prepared and ready to go in advance. Then, when hunger strikes, all you have to do is heat them up! However, creating recipes that are both nutritious and kid-approved isn’t always easy. Until now, that is!
To make life a little easier and meal times a lot less stressful, we’ve gathered up our favorite kid-friendly gluten-free dairy-free breakfasts, snacks, lunches, and dinners just for you. We’re even giving you a grocery list, too! The best part? They’re all super easy to prepare, filled with good-for-you ingredients, and always delicious!
Staple Ingredients For GF & DF Recipes
A common misconception when it comes to eating dairy-free is that you’ll have to give up rich textures and cheesy flavors, but that isn’t the case! You just have to get a little creative in the kitchen.
Take a look at all of our favorite gluten-free & dairy-free swaps and substitutions here. In the meantime, some of our go-to staple ingredients include:
Gluten-Free Staples
Dairy-Free Staples
- Nutritional Yeast
- Coconut Milk or Cream
- Olive Oil
- Hemp Milk
- Oat Milk
- Almond Milk
- Raw Cashews
Tips for Storing and Reheating
If you think meals are always best served fresh, think again! These tips will ensure that even leftovers taste brand new.
Freeze Individual Portions. For foods like muffins, cookies, and snacks, try wrapping each serving individually and storing them all together in a sealable bag. Then, when you’re ready to eat, all you have to do is grab and defrost one rather than a whole batch.
Keep Broth and Non-Dairy Milk on Hand. The easiest way to spruce up leftover soups, pastas, and casseroles that have gone a bit dry is to add a splash of broth or dairy-free milk as they warm back up. This will not only help liquefy the sauces but will also enhance the flavor.
Prepare Ahead of Time. It’s always best to let frozen leftovers thaw in the fridge overnight rather than trying to get them to thaw quickly. So, if you can, try to prepare in advance, and move foods from the freezer to the fridge the night before. Then, all you have to do is warm them back up!
Utilize Your Favorite Tools. Kitchen gadgets are your best friends when it comes to kid friendly dairy-free meals. Don’t be afraid to take advantage of the Instant Pot, crockpot, air fryer, and more for easy reheating!
Kid Friendly Dairy-Free Recipes
In case you didn’t already know, everything we do at Cotter Crunch is gluten-free. However, we do our best to try to accommodate all dietary needs. Therefore, the recipes below are dairy-free and often have ingredient alternatives to meet all your needs!
Dairy-Free Breakfasts and Snacks
Boston Cream Pie Banana Oatmeal
A superfood breakfast treat, this oatmeal is made with a boost of protein and natural ingredients for a satisfying dairy-free breakfast that tastes like dessert.
Almond Butter Banana Breakfast Cookies
This wholesome healthy recipe is made with simple ingredients and no refined sugars so you can have cookies for breakfast guilt free!
Paleo Breakfast Egg Wraps
Made with just 2 ingredients and high in protein, these wraps are quick to whip up and easily customizable with all your favorite fillings.
Gluten-Free Zucchini Muffins
Made with fresh produce, dark chocolate chips, and a blend of gluten free flours, these muffins are soft, fluffy, naturally sweetened, and full of fiber to keep you full.
No-Bake Cowboy Cookie Energy Bites
Made with better-for-you ingredients, this gluten free dairy free breakfast recipe is everything you love about cowboy cookies in the convenience of a no bake bite.
Chia Pudding with Protein
Loaded with fresh fruit, chia seeds, and plant-based protein, this breakfast is quick to prepare and guaranteed to satisfy even the pickiest of eaters.
Frozen Grape Smoothie
Sweet, refreshing, and ready in minutes, this dairy free smoothie can easily be customized with add-ins like gluten free oats, chia seeds, and plant-based protein for a crowd-pleasing recipe.
Dairy Free Lunches
3 Vegan Protein Sandwiches
It doesn’t get any easier (or more delicious) than a loaded sandwich. These options are made with gluten-free bread and plant-based ingredients and are loaded with flavor so good everyone will be begging for seconds.
Broccoli Cheese Soup
Bursting with classic cheesy flavor – just without the cheese, the only thing that can make this soup better is a side of tots that are secretly full of veggies.
Cauliflower Sweet Potato Tots
These sweet potato tots are made with simple ingredients in the air fryer or oven for a tasty snack or savory side dish that is gluten-free, kid-friendly, and delicious! Vegan option.
Strawberry Salmon Salad
A fun twist on classic chicken salad, this recipe is a great source of protein, omega fatty-acids, and vitamin C! Decadent and creamy, it’s perfect when scooped up with your favorite homemade gluten-free crackers.
Multiseed Homemade Healthy Crackers (Vegan)
These healthy crackers will become your new favorite snack! With no flour or dairy products, this recipe makes a wholesome delicious snack that’s Paleo, grain-free, and vegan!
Note: If you want to save some time, feel free to use store-bought crackers like our favorite here instead!
Dairy-Free Dinners
African Peanut Stew
The easiest weeknight comfort food, this recipe is warm and hearty for the perfect stew. Make it on the stove, in the crock pot, or even with an Instant Pot. Vegetarian option!
Slow Cooker Spaghetti
Your favorite family dinner just got better thanks to tender gluten-free noodles and a flavorful pasta sauce stuffed full of veggies.
Potato & Cauliflower Shepherd’s Pie
Warm, hearty, and quick to prepare, this Shepherd’s Pie is a lower-carb recipe made with veggies and protein.
Marmalade Pork Chops
Sweet and tangy, these pork chops are a one pan recipe that is naturally gluten-free, dairy-free, and grain-free.
Vegan Greek Quinoa Burger
A nutrient-rich powerhouse, this recipe is the “meatiest” plant based burger you’ll ever taste. Rich in flavor, they’re a great addition to any meal! Vegan-friendly.
Downloadable Grocery List
Now that you have all the gluten free dairy-free recipes you could need, we’ve made things even more simple with this downloadable grocery list. Find everything you’ll need below, and go ahead and click the link here to print it off for easy shopping!
More Family-Friendly Meals Plans
Looking for more kid friendly meal plans to make your meal prep easy? We’ve got you covered with these options! All of the recipes are always gluten free and easily adaptable to fit your family’s dietary needs.
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 [email protected] if you ever have any questions!
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.
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.
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.
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!
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!
awesome recipes. i would love to try them all. healthy and tasty one. thanks for sharing it.
Your blog is great. i read a lot of interesting things from it.
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!
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!
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.
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
Loving these kid-friendly recipes! SO perfect for this busy time of year! Thanks for share this post.
This is how we live- so thank you for all the great ideas!
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!! ??
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!
So many options! I love the look of those mexican beans toasts!
So many good ideas that I don’t know where to start!! Maybe with the blackberry quinoa bars…
Good choice!
Loving these kid-friendly recipes! SO perfect for this busy time of year!
Right? And for big kids too
So many great recipes for the kiddos!
for sure!
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!
I think all the colors here would win over any kid!
That’s my plan of attack haha