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Back in the day, going dairy-free meant you were pretty much doomed to a life without cheesy pizza, ice cream cones, and yogurt bowls. Luckily, thanks to the sky-rocketing popularity of all things plant-based (and #foodscience), those days are long, long gone.
In fact, walk down the dairy aisle and you'll find all sorts of dairy-free yogurt alternatives just waiting to bring some creaminess back into your life.
"Plant-based yogurt alternatives are on fire these days, says Bonnie Taub-Dix, RDN, dietitian and author of Read It Before You Eat It - Taking You from Label to Table. "Many of us need to avoid or limit lactose to prevent uncomfortable gastrointestinal symptoms like gas and bloating, while others follow vegan or vegetarian diets."
Made from nutritious sources like almonds, coconuts, and soy, dairy-free yogurts made a pretty solid stand-in for the OG milk-filled stuff. In fact, many are pretty similar, nutritionally.
"Most non-dairy yogurts are now cultured in the same ways as dairy yogurt," says dietitian Kelly Jones, RD , "So they provide the same gut health benefits and flavor.” Yep, that means you still get all the probiotic perks.
Of course, as with any yogurt, "look for a high-quality brand that’s free of artificial sweeteners, colors, and other preservatives," Jones says.
Whether you're vegan or lactose intolerant, dietitians say the following 12 dairy-free yogurt alternatives are the very best the dairy aisle has to offer.
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An easy on-the-go option, these yogurt drinks are made with real fruit puree (no artificial colors here)and pack two or three grams of fiber per serving, saysdietitianJenna Appel, RD, owner ofAppel Nutrition Inc.
Per serving (strawberry): 150 calories, 7 g fat (2 g saturated), 19 g carbs, 16 g sugar, 210 mg sodium, 3 g fiber, 3 g protein
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Another higher-protein pick, Ripple's Vanilla dairy-free yogurt contains a pea protein blend for more balanced eats, says Appel. (Try the Peach and Strawberry flavors, too.
Per serving: 130 calories, 4.5 g fat (0 g saturated), 17 g carbs, 13 g sugar, 65 mg sodium, 1 g fiber, 6 g protein
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Blue Diamond Almonds Almond Breeze Dairy-Free Vanilla Almondmilk Yogurt
With a rich and creamy texture, Almond Breeze's dairy-free yogurt is a good source of calcium and provides a whopping 20 percent of your daily vitamin E needs, says Taub-Dix. Yep, it also contains those gut-loving active cultures that make dairy yogurt so good for you, too.
Per serving: 150 calories, 6 g fat (0 g saturated), 21 g carbs, 13 g sugar, 95 mg sodium, 2 g fiber, 3 g protein
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“Kite Hill’s Plain Unsweetened yogurt is my go-to because it contains noartificial flavors or preservatives and provides five grams of protein for just one gram of sugar per serving,”says Kelli McGrane, RD forLose It!. It's also made with live active cultures.
Per serving: 140 calories, 11 g fat (1 g saturated), 8 g carbs, 5 g sugar, 10 mg sodium, 2 g fiber, 4 g protein
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From the maker of the popular nut milks, this Silk dairy-free yogurtis an excellent source of calcium, vitamin D, and probiotics, says McGrane. It’s also packed with 10 grams of filling plant-based protein for justseven grams of sugar.
Per serving: 150 calories, 13 g fat (1 g saturated), 10 g carbs, 6 g sugar, 65 mg sodium, 3 g fiber, 6 g protein
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Made with coconut cream, this silky, filling yogurtfeels like a treat. It alsocontains an impressive 25 percent of your daily calcium needs, 20 percent vitamin D needs, live active cultures,and six grams of protein for littlesugar, saysMcGrane.
Per serving: 130 calories, 8 g fat (6 g saturated), 12 g carbs, 3 g sugar, 65 mg sodium, 1 g fiber, 6 g protein
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“I’m obsessed with GT’s CocoYo,"saysBrooke Alpert, RD. "Anytime I can find a vegan, dairy-free, probiotic-filled yogurt with no added sugars that actually tastes good, I’m sold. I recommend it to all my clients."
Per serving: 110 calories, 8 g fat (8 g saturated), 6 g carbs, 1 g sugar, 25 mg sodium, 0 g fiber, 1 g protein
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Looking for another no-sugar-added option? DietitianChelsea Vitae, RD, recommendsKite Hill's Plain Greek-Style Almond Yogurt. "With 11 grams of protein, it's sure to keep you satisfied,” she says.
Per serving: 160 calories, 10 g fat (1 g saturated), 8 g carbs, 2 g sugar, 10 mg sodium, 4 g fiber, 11 g protein
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“Nancy’s cultured oat milk yogurt alternative is packed with probiotic benefits,"says Jones."Their plain flavor is tasty and on-trend with the oat milk craze." With six grams of protein and seven grams of sugar, it's a balanced option.
Per serving: 70 calories, 1.5 g fat (0.5 g saturated), 9 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 6 g protein
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Want great flavor for little sugar? "Good Plants usesstevia leaf extract instead of the artificial sweeteners you’ll find in many low-sugar yogurts,” says Jones. Plus, a servingprovides five grams of protein, plus a whoppingeight grams of fiber.
which is better for your body and keeping blood sugar stable.
Per serving (chocolate coconut): 100 calories, 4 g fat (0 g saturated), 16 g carbs, 4 g sugar, 20 mg sodium, 8 g fiber, 5 g protein
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This yogurtis perfect option for anyone allergic to the soy or nuts used in many dairy-free products, says Jones.“While it'slower in protein than other options, it's greatas a snack with some other protein and fiber sources," she adds. It's slightly sweet but super low in sugar.
Per serving: 110 calories, 7 g fat (6 g saturated), 12 g carbs, <1 g sugar, 50 mg sodium, 3 g fiber, <1 g protein
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Chobani has officially entered the dairy-free game.“With six differentlive cultures and three gramsof fiberin each serving, this is a great snack option,"saysKristen Peterson, RDN.
(They offeron-the-go dairy-free yogurt drinks now, too.)
Per serving (blueberry): 150 calories, 7 g fat (7 g saturated), 21 g carbs, 11 g sugar, 20 mg sodium, 3 g fiber, 1 g protein
