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Dairy-Free Recipes for Meal Prep

Dairy Free Dairy-Free Meal Prep Meal Prep
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Posted: 10/7/21 Updated: 10/7/21

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These dairy-free recipes for meal prep will have you set for healthy breakfasts, lunches, snacks, and dinners! For those who are lactose or dairy intolerant, these recipes are delicious and packed with flavor!

For those on a special diet or with food intolerances, it can be especially challenging to find meal prep recipes. In addition to these dairy-free meal prep recipes, I've also rounded up gluten-free, paleo, and vegetarian meal prep recipes.

image graphic with text reading: 41 dairy-free meal prep recipes
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These dairy-free recipes are perfect for meal prep! We've included sweet and savory breakfast and snack options, freezer-friendly lunches and dinners, and a variety of different protein options.

Most of these dairy-free recipes are simple to prepare and require very little prep time. Having dairy-free breakfasts, lunches, dinners, and snacks prepped will save you so much time, stress, and even money!

Prepping your meals ahead will:

  • save you time later in the week
  • reduce your meal time stress
  • save you money
  • make it easier to eat dairy-free!

Meal Prep FAQ

What veggies work best for meal prep?

Check out how to meal prep vegetables.

I am new to meal prep! Where should I start?

Check out How to Meal Prep.

How long do meal prep meals last in the fridge?

Most ingredients will keep in the fridge for up to 4 days. If you want to meal prep for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out theseย Freezer-Friendly Lunch Meal Prep Recipesย for recipes that will keep longer!

Do I really have to eat the same thing four days in a row?

NO! Check out this post onย 3 ways to add variety to your meal prep. Although I will say that the most efficient way to meal prep is to bulk prep the same meal.

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Breakfast

Low Carb Meal Prep Breakfast Bowls
Start the day off right with these low carb breakfast meal prep bowls! Sauteed portobello mushrooms are served with asparagus, zucchini, red onion and Italian sausage, all with just 11 g carbs.
Check out this recipe
overhead shot of four glass meal prep containers with low carb breakfast bowls
Fruit on the Bottom Overnight Oats
Fruit on the bottom overnight oats require no cooking, and are perfect for meal prep! Just 5 simple ingredients and 10 minutes to prepare.
Check out this recipe
Glass jar of fruit on the bottom overnight oats sitting on wood cutting board
Morning Glory Breakfast Cookies
These morning glory breakfast cookies are loaded with healthy ingredients including carrots, ground flax, applesauce and eggs. The perfect portable meal prep breakfast or snack on the go!
Check out this recipe
side view of a row of morning glory breakfast cookies in glass container
Maple Apple Steel Cut Oats
These maple apple steel cut oats have the perfect texture: with a bit of a chew, they are never mushy. Loaded with apples and easy to reheat through the week, they are perfect for meal prep!
Check out this recipe
maple apple steel cut oats in blue bowl with pecans
Apple Quinoa Breakfast Bars
Soft, cakey, and loaded with apple chunks, these apple quinoa breakfast bars are a great way to start the day! Made with quinoa, rolled oats, apples, cinnamon and peanut butter, these bars are gluten-free and loved by both kids and grown ups alike.
Check out this recipe
close up shot of apple quinoa breakfast bar on wood board
Blueberry Baked Oatmeal
Tender, lightly sweet, and loaded with juicy blueberries this blueberry baked oatmeal makes breakfast for a crowd! Naturally sweetened with maple syrup, with a hint of cinnamon and ample blueberry flavor, you can bake it up on meal prep day and enjoy through the week.
Check out this recipe
close up shot of a slice of blueberry baked oatmeal with syrup drizzled on top
Quinoa Breakfast Meal Prep
Berry quinoa breakfast meal prep is a great alternative to oatmeal! Simple and delicious with chewy quinoa, crunchy almonds and sweet berries. Gluten-free, vegan, clean eating, and prepped in under 30 minutes!
Check out this recipe
blue bowl with berry almond breakfast quinoa and spoon
Tofu Scramble
This vegan tofu scramble tastes so similar to actual scrambled eggs! Made with tofu, turmeric, nutritional yeast, spices, and packed with veggies. This plant-based breakfast is gluten-free and ready in 20 minutes!
Check out this recipe
overhead shot of a large skillet filled with tofu scramble
Meal Prep Baked Eggs
Easy meal prep baked eggs in a muffin tin! Bulk prep your eggs for easy grab-and-go breakfasts in the morning. Low carb, gluten-free, and ready in under 20 minutes.
Check out this recipe
overhead shot of a variety of baked eggs in muffin tin
Peanut butter & jam breakfast cookies
Peanut butter & jam breakfast cookies are an easy grab and go meal that you can prep ahead! Soft and cakey, they are perfect for a snack or for breakfast; packed with 6 g protein and the classic PB & J flavors.
peanut butter and jam breakfast cookies in glass container

Lunch

Healthier Firecracker Chicken Meal Prep Bowls
Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.
Check out this recipe
overhead shot of firecracker chicken meal prep bowl in glass container
Pulled Pork Meal Prep Bowls
Pulled pork meal prep bowls are full of summery flavors: spicy Instant Pot pulled pork, roasted sweet potatoes, corn and fresh tomatoes! Gluten-free, paleo, and perfect for lunches.
Check out this recipe
overhead shot of pulled pork meal prep bowls in glass containers
Korean-Inspired Turkey Meal Prep Bowls
These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
Check out this recipe
overhead shot of korean turkey meal prep bowls in glass container
Thai Chickpea Mason Jar Salad
Thai chickpea mason jar salad has a tangy peanut dressing, quinoa, zucchini, carrots and cabbage and is topped with honey roasted peanuts! Ready in under 25 minutes.
Check out this recipe
Close up shot of mason jars filled with thai chickpea mason jar salad on wood tray
2-for-1 Meal Prep: Pesto Chickpea Pitas and Thai Chicken Lunch Bowls
Sheet Pan Meal Prep 2 Ways (again!)- the easiest and most efficient way to prep multiple meal prep lunches at the same time is to use your sheet pans! These pesto chickpea pita pockets and Thai chicken lunch bowls are ready in under 45 minutes and give you two different lunch options to enjoy through the week.
Check out this recipe
overhead shot of four glass containers filled with pesto chickpea pitas and thai chicken lunch bowls
Wasabi Grilled Salmon Bowls (Low Carb)
These low carb grilled salmon bowls have just 5 g net carbs per bowl and are perfect for keeping your oven off this summer! Salmon, bok choy, mushrooms and zucchini are grilled to perfection and served with spicy wasabi mayonnaise.
Check out this recipe
glass container filled with wasabi grilled salmon bowls and sauce
Vegan Moroccan Chickpea Skillet
Vegan Moroccan chickpea skillet is freezer-friendly and perfect for meal prep! With chickpeas, sweet potatoes and spicy Moroccan seasoning.
Check out this recipe
overhead shot of glass container filled with vegan Moroccan chickpea skillet
Vegan Portobello Fajita Meal Prep Bowls
Portobello fajita vegan meal prep with delicious roasted portobellos, bell peppers and onions, black beans, and seasoned quinoa!
Check out this recipe
plastic container filled with vegan portobello fajita bowls
Egg Roll in a Bowl (30 min, low carb)
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
Check out this recipe
egg roll in a bowl in a blue bowl

Snacks

Easy baked oatmeal muffins
Easy baked oatmeal muffins are a delicious meal prep breakfast or snack on the go. They are easily made gluten-free and vegan, are freezer-friendly, and are customized with seven different flavor variations so you'll never get bored!
Check out this recipe
Overhead shot of a variety of baked oatmeal cups showing seven different flavors
PERFECT Homemade Granola Bars (+ 7 flavors!)
This post shows you how to make homemade granola bars, plus 7 different flavor variations! The perfect sweet treat to enjoy with your morning coffee.
Check out this recipe
overhead shot of homemade granola bars with a variety of flavors
Perfect No Bake Energy Bites (+ 7 Flavors!)
Showing you how to make PERFECT no bake energy bites- never crumbly, full of flavor, and seven different flavor add ins!
Check out this recipe
Overhead shot of a glass meal prep container filled with no bake energy bites
Coconut Date Balls
These coconut date balls are fast and simple to make, and are vegan, gluten-free and paleo! They only require 4 ingredients to make with no refined sugars, and are perfect healthier treat for kids and adults.
Check out this recipe
A pile of coconut date balls on a white plate with a bite taken out of one
Healthy Apple Almond Butter Snack Cookies
These healthy apple almond butter snack cookies are the perfect thing to satisfy your sweet tooth while keeping things healthy! Soft like a muffin, refined sugar free, andย packed with healthy ingredients.
Check out this recipe
three healthy apple almond butter snack cookies cooling on wire rack
No Bake Snack Bars
These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!These no bake healthy snack bars are a delicious treat made with wholesome ingredients. The perfect way to satisfy your sweet tooth without overdoing it!
Check out this recipe
a spatula picking of a slice of no bake snack bars
Chocolate Almond Quinoa Snack Bars
These chocolate almond quinoa snack bars are fudgy, with a little crunch from toasted quinoa, and a sprinkling of sea salt on top.  A great meal prep snack to enjoy throughout the week.
Check out this recipe
chocolate almond quinoa snack bars cut into rows
Chocolate Tahini Oat Bars
These chocolate tahini oat bars are a delicious treat, made with wholesome ingredients including tahini, rolled oats, coconut oil, and naturally sweetened withย medjool dates and maple syrup.
Check out this recipe
three pieces of chocolate tahini oat bars on wood board
5 Minute Black Bean Hummus
5 minute black bean hummus is a fun spin on the classic! Black beans are blended with lime juice, tahini, garlic and some spices for a deliciously creamy dip.
Check out this recipe
pita chip in bowl of black bean hummus showing creamy texture
Healthy Zucchini Bread (Chocolate Chips + Walnuts)
Healthy zucchini bread is perfectly moist, slightly sweet, with bites of chocolate chips and walnuts. With no refined sugar, just a touch of coconut oil, and whole wheat flour, it's a healthier treat to enjoy with a cup of coffee.
Check out this recipe
overhead view of the healthy zucchini bread recipe, sliced on a cutting board
Perfect Homemade Hummus
This homemade hummus recipe comes out perfectly each and every time, and tastes so much better than store-bought! Smooth, flavorful, and simple to prepare: simple, no peeling chickpeas required, and it's ready in under 10 minutes!ย 
Check out this recipe
close up of a blue bowl filled with hummus and lemon slices

Dinner

Hoisin Turkey Meatloaf (freezer friendly!)
Tender, moist, and with an Asian flavor twist, this hoisin turkey meatloaf is a tasty remix of a classic. Swapping ketchup for hoisin sauce gives this meatloaf delicious flavor, and it's easy to prepare ahead and freeze.
Check out this recipe
hoisin turkey meatloaf sliced on cutting board
Sweet Chili Shrimp Stir Fry (30 min!)
This sweet chili shrimp stir fry has a four ingredient sauce and comes together in under 30 minutes! With tender shrimp, a rainbow of vegetables, a deliciously sticky sauce.
Check out this recipe
close up shot of sweet chili shrimp stir fry
Freezer Asian Peanut Chicken
This easy recipe can be cooked on the stovetop or in an Instant Pot! No pre-cooking means you just need to toss everything in a heavy duty freezer bag.
Check out this recipe
overhead shot of hands holding bowl filled with asian peanut chicken and rice
Hearty Lentil Soup
This lentil soup is thick and hearty, loaded with lentils, vegetables and fresh herbs. A tasty vegan soup recipe that works great for meal prep!
Check out this recipe
three bowls filled with hearty lentil soup with a spoon and bread in the background
Chickpea Butternut Squash Fajitas (Freezer-Friendly)
Chickpea butternut squash fajitas are a tasty remix on the classic. With tender roasted butternut squash, bell peppers, red onions and chickpeas tossed in a flavorful homemade fajita seasoning, they're simple to prep and work great as a freezer meal.
Check out this recipe
white plate with chickpea butternut squash fajitas on gray counter with fresh avocado and lime
Hearty Vegetable Soup
Cozy up with a bowl of fully loaded vegetable soup! With a flavorful tomato broth and fresh vegetables, it tastes way better than from a can, and keeps well in the fridge.
Check out this recipe
close up view of hearty vegetable soup
Vegan Ginger Teriyaki Stir Fry
Vegan teriyaki stir fry is a delicious 30 minute plant-based dinner. Veggies and edamame are cooked up in a sticky sweet and savory teriyaki sauce. Works great for meal prep as well!
Check out this recipe
ginger teriyaki stir fry with broccoli snap peas and greens in skillet with wood spoon
Peanut Ginger Tofu Stir Fry
With crispy tofu and an irresistible peanut sauce, this peanut ginger tofu stir fry will unite tofu lovers and haters alike. Easy enough for a weeknight dinner!
Check out this recipe
overhead view of peanut tofu in bowl with rice and green vegetables
Instant Pot Coconut Sweet Chili Chicken Stir Fry
Instant Pot coconut sweet chili chicken stir fry is easily ready in under 30 minutes! Made with a few simple ingredients, you can assemble freezer packs making for easy weeknight dinners.ย 
Check out this recipe
overhead shot of four coconut sweet chili chicken stir fry bowls in glass meal prep containers
Healthier Mongolian Beef Meal Prep
These Mongolian beef meal prep bowls are perfect if you are craving take out, but want to keep things healthier. With tender strips of flank steak served in a deliciously sticky sauce.
Check out this recipe
close up shot of mongolian beef and broccoli
Thai Turkey Lettuce Wraps
Simple and so flavorful, these Thai turkey lettuce wraps have a tangy and slightly spicy peanut sauce. Spoon the filling into crisp romaine lettuce leaves for an easy and lower in carbs dinner option.
Check out this recipe
thai turkey lettuce wraps on gray plate

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Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

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  1. Jay says

    How many people have noticed that there isn't a number 25? There are only 35 recipes here.

    Reply

    • Denise says

      LOL! Thanks for pointing that out. There are actually 36 though because the vegan portobellos were missed from the next section. Will re-number.

      Reply