The Ultimate Dairy-Free Shopping List: What to Buy (and What to Skip!)

If you’ve recently gone dairy-free — or you’re just trying to eat less cheese and more veggies — you’ve probably had that moment in the grocery store:
“Wait… what can I even eat now?”

Don’t worry, I’ve got you. Whether you’re shopping for a family, stocking a new dairy-free kitchen, or just looking for easy swaps that won’t break the bank, this dairy-free shopping list is exactly what you need.

Let’s make your next grocery trip faster, easier, and actually kind of fun. (Yes, even without the cheese.)

If you’re new to the dairy-free lifestyle, be sure to check out the Start Here page to get started!

What is Dairy-Free, Exactly?

Going dairy-free means cutting out anything made from milk:

• Cow’s milk
• Cheese
• Butter
• Yogurt
• Cream
• Whey and casein (these sneak into a lot of packaged foods!)

But don’t worry — there are so many delicious, easy swaps.

Must-Have Dairy-Free Staples

Start with these fridge and pantry basics to keep meals simple and satisfying. Remember that anything labeled “Vegan” is also dairy free!

Milk Alternatives

• Almond milk
• Oat milk
• Soy milk
• Coconut milk (for coffee or cooking)
• Cashew milk
  ✅ Tip: Choose unsweetened, unflavored versions for maximum versatility. For example, you won’t want a vanilla flavored nut milk in a savory dish.

Butter Substitutes

• Plant-based butters (look for dairy-free on the label). See our guide to the best dairy-free butter.
• Coconut oil (great for baking)
• Olive oil or avocado oil (for cooking)

Dairy-Free Cheese

• Shredded or sliced plant-based cheese (made from cashews, almonds, or coconut oil)
• Nutritional yeast (perfect for a cheesy flavor in sauces!)

Yogurt & Cream Swaps

• Coconut milk yogurt
• Almond or oat-based yogurt
• Canned coconut milk (use as coffee creamer or in curries!)
• Dairy-free sour cream or cream cheese (optional but fun!)

Pantry Staples for Dairy-Free Cooking

These items help bring flavor and texture to dairy-free meals.

• Canned beans (chickpeas, black beans, etc.)
• Brown rice, quinoa, oats
• Pasta (most is dairy-free — just double check!)
• Canned tomatoes & tomato paste
• Nut butters (peanut, almond, sunflower seed)
• Seeds: chia, flax, pumpkin
• Spices: garlic powder, onion powder, paprika, cumin
• Vinegar: apple cider, balsamic
• Nutritional yeast (seriously, get some!)

Easy Snacks & On-the-Go Options

Snacks can be tricky when you’re avoiding dairy. Look for:

• Hummus + veggie sticks
• Popcorn (read the label — avoid cheese flavoring!)
• Trail mix (skip the milk chocolate chips)
• Fruit + nut butter
• Dairy-free granola bars
• Rice cakes
• Applesauce pouches (great for kids and adults)

What to Watch Out For (Sneaky Dairy Ingredients)

Even if something doesn’t sound like it contains milk, it might. Check the label for:

• Whey
• Casein
• Milk powder
• Lactose
• Ghee
• “Natural flavors” (can sometimes contain dairy — look for a dairy-free label to be sure)

Sample Dairy-Free Shopping List (Copy This!)

Here’s a basic list to get you started. Customize it based on your favorites!

Produce

• Bananas, apples, berries
• Spinach, kale, broccoli
• Sweet potatoes, onions, bell peppers
• Avocados

Frozen

• Dairy-free waffles
• Mixed veggies
• Plant-based meat alternatives
• Frozen fruit for smoothies

Pantry

• Oats
• Brown rice
• Canned beans
• Pasta
• Nut butter
• Coconut milk
• Spices & herbs

Fridge

• Almond milk
• Dairy-free yogurt
• Hummus
• Plant-based butter
• Dairy-free cheese (optional)

Bonus Tips

• Shop the outer aisles first — whole foods are almost always dairy-free!
• Read every label — especially if you’re newly dairy-free
• Don’t stress if you mess up — it’s a journey, not a race

Final Thoughts

Going dairy-free doesn’t mean boring food or empty shelves. With a few smart swaps and a solid shopping list, your kitchen can stay just as tasty — and maybe even healthier than before.

Whether you’re here for health reasons, allergies, or curiosity, I hope this dairy-free grocery list helps make things easier.

Do you have any favorite dairy-free products or swaps? Share them in the comments — I’d love to hear what’s in your cart!