We here at SoyBoy are vegans, but even we can’t deny the huge role played by dairy in the food we eat. It’s one of the reasons cutting out dairy is so hard – it’s in everything! Fortunately, there are plenty of ways for the dairy-avoidant to mimic the flavor and texture of milk and cheese by substituting those ingredients with vegan alternatives.

The Incredible, Edible Bean

It just so happens that our very own favorite ingredient – the humble soybean – can provide some of the most versatile replacements for dairy. From tofu to soymilk, soy products can sub in deliciously for a variety of dairy’s most prominent roles. Tofu is kind of a wonder-food not just thanks to its high protein and low fat content, but because it absorbs flavor so well. That’s handy when you’re using it for ingredient substitutions because it can eliminate factors like lactose while still mimicking other characteristics.

The Problems with Dairy

At this point, you might be wondering why anyone would want to replace dairy. It is, after all, a basic building block of food. Well, there are a few reasons that people choose or are forced to avoid dairy. The most medically significant, you might say, is the dairy allergy. Unlike lactose intolerance, which is all about the immune system, a dairy allergy is an immune reaction. The bodies of people with dairy allergies treat dairy products like they’re dangerous invaders. When these individuals eat dairy, it can cause an allergic reaction, from a mild rash to hives, vomiting, or even Anaphylaxis. These types of reactions might sound rare, but between two and three percent of children under the age of three are allergic to dairy milk. Many, but not all, will eventually outgrow their allergies.

So Much Intolerance!

While we may grow of out our dairy allergies, an incredible number of adults will grow into lactose intolerance. The prevalence of lactose intolerance is estimated to be 7 to 20% for people of Caucasian descent, 65 to 75% for African descent, and more than 90% in some Asian populations. According to the Physicians Committee for Responsible Medicine, “about 75 percent of the world’s population, including 25 percent of those in the U.S., lose their lactase enzymes after weaning.” Unlike a true dairy allergy, lactose intolerance is the body’s inability to digest lactose, a milk sugar. It’s caused by a deficiency of lactase, an enzyme that splits lactose into components that can be absorbed into the bloodstream. Symptoms are usually limited to gastrointestinal discomfort – gas, bloating, cramps, and diarrhea. Some people can enjoy dairy comfortably by taking lactase enzyme supplements, but the effectiveness of this approach varies dramatically.

Soy as a Dairy Substitute

It’s true that some people are allergic to soy, and that fact puts soy up there amongst the Big 8 allergens right alongside milk. But for individuals who are allergic to dairy or lactose intolerant — but not allergic to soy — this plant-based alternative can be a great source of protein and calcium. Making substitutions allows people who have problems with dairy to keep on enjoying modified versions of their favorite dishes instead of totally eliminating them. If you’ve ever tried to give up pizza for any reason, then you understand! So, without further ado, here are our favorite ways to replace dairy with tofu or other forms of soy.

Cheese

Tofu shines as a replacement for soft cheeses like ricotta. Heck – this substitution inspired us to create two varies of tofu ravioli! In a pinch, just mash firm tofu and lemon juice with a fork. In recipes, tofu alone can give you the texture you’re looking for, but if you want to retain that umami flavor, consider also adding nutritional yeast if appropriate for the dish. And almost nothing is as easy and delicious to replace with tofu as cream cheese.

Milk

You can, of course, replace dairy milk with soy milk by picking up a bottle of Silk at the grocery store. But you can also puree a package of tofu in the blender with a cup and a half of water the create a high-protein, low-fat milk substitute for use in recipes. (Think alfredo sauce!)

Eggs in Baking

So, eggs aren’t technically dairy, but there are plenty of reasons to replace them in your cooking. Simply substitute a quarter of a cup of pureed tofu for each egg in baking. Keep in mind that egg replacement can demand some patience, experimentation, and adjustment. You’ll be amazed at how similar to the original recipe the finished product can be!

Ice Cream

Soy ice cream is a lactose intolerant person’s dream! You can grab a quart at most any quality grocery store these days. Better yet, many frozen yogurt chains now offer one or even multiple soy ice cream options. Whether you prefer tart or chocolatey, you can pile fruit, nuts, candies, and sprinkles atop your favorite vegan flavor! If you’re going to make your own dairy-free ice cream at home, review these helpful tips before you get started.

Yogurt

Are you among the thousands of gift recipients wondering what to do with an Instant Pot? Or maybe you’re a raving fan who uses it to prepare every meal. Either way, if you have that Swiss Army Knife of appliances, you’re sure to have noticed that “Yogurt” setting. For those looking to eliminate dairy from their diets, this is a diamond in the rough. Just grab a great recipe for homemade soy yogurt and plug in the pot. The next day, you’ll be indulging in smooth, creamy vegan yogurt. Just be sure to use a soymilk that contains only soybeans and water. And if you’re working with the usual appliances, that works too!

More Ways to Eat Vegan

While it can fun, healthy, and delicious to replace dairy with soy and other plant-based ingredients, the easiest way to eat a dairy-free diet is to use recipes that are vegan in the first place. For fresh, unique, high-protein meal ideas, check out our Recipes section. It’s full of vegan preparations created by Chef Dan Eaton that showcase SoyBoy’s tofu, tempeh, and other healthy, organic plant-based products — complete with videos and printable PDFs.