What Are the Different Types of Lactose-Free Snacks?

B. Miller

For adults and children who are intolerant or allergic to lactose, there are a number of options for lactose-free snacks that can be enjoyed at any time of the day. Many of these require home preparation if an individual is actually allergic to dairy products, to be sure that milk or butter is not included in the recipe. For simple, quick snacks, fresh cut vegetables or whole-grain crackers served with dips like peanut butter or hummus are great choices for lactose-free snacks. For those with a little more time, making treats such as homemade granola bars that don't include milk or butter is another option. Smoothies prepared with soy milk, almond milk, or rice milk are also a good choice.

Granola bars can be made into lactose-free snacks.
Granola bars can be made into lactose-free snacks.

On the go, fresh fruit and vegetables are often the best choice for lactose-free snacks. These are healthy and nutritious, loaded with vitamins and fiber, and are easy to slice up and take in a small container or plastic bag. Carrot sticks and celery sticks are good choices, as well as strawberries, grapes, or a sliced apple. These do not contain dairy, and they may be eaten plain or with additions like peanut butter, honey, or hummus, depending on the flavor of the snack. To make them a little more filling, they may be eaten with whole-wheat crackers.

Apples are one of the healthiest lactose-free snacks.
Apples are one of the healthiest lactose-free snacks.

Even though smoothies might be the last thing people think of when considering lactose-free snacks, they are still possible to make. Instead of using milk or yogurt, swap these ingredients out for rice milk, soy milk, almond milk, or ice, as well as fresh blended fruit. To make the smoothie even more nutritious, ingredients like spinach or flax seed may be added. There are dozens of different potential smoothie combinations that can be safely lactose-free, yet still very filling and healthy.

Air popped popcorn with no added butter is lactose free and provides a small amount of protein and fiber.
Air popped popcorn with no added butter is lactose free and provides a small amount of protein and fiber.

There are a number of baked goods that can be turned into lactose-free snacks with a few simple substitutions. There are many recipes to be found online, but in many cases, dairy-free margarine and soy milk can be swapped out for their traditional alternatives. With a little effort, it is possible to make lactose-free muffins and cakes, as well as other favorite snacks for kids such as granola bars. Making homemade granola or granola bars not only guarantees that they are free of lactose, but it also cuts down on the sugar content, and gives parents better control over what their kids are eating.

Many people have an allergy or intolerance to the lactose found in dairy products.
Many people have an allergy or intolerance to the lactose found in dairy products.
Some dairy-free green smoothies are made with avocado, which adds creaminess to the shake.
Some dairy-free green smoothies are made with avocado, which adds creaminess to the shake.
Lupini beans are a lactose-free snack food.
Lupini beans are a lactose-free snack food.

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