How to Get Protein on a Dairy-Free Diet
Research shows protein should make up to 25% of our daily calorie intake, but for those restricted to a dairy-free diet, it can be a challenge to get enough of this essential nutrient every day. With all the press dairy gets for being a good source of protein, it can be easy to forget there are other ways to fulfill your daily protein quota. There are numerous protein options available to those on a dairy-free diet.
In this article, we’ll take a look at some of the top dairy-free protein sources and the best ways to make them a regular part of your dairy-free diet.
10 Ways to Get Protein on a Dairy-Free Diet
Moo-ve over, cow’s milk! Here are 10 dairy-free protein foods to start incorporating into your diet today.
1. Seeds
For being such tiny foods, seeds pack a ton of protein per portion. Some seeds like hemp and pumpkin contain nearly 10 grams of protein per ounce. Seeds also serve as a great source of fiber, vitamins and minerals, making them a perfect snack for maintaining a healthy lifestyle. Large seeds, such as pumpkin seeds and sunflower seeds, are perfect for snacking on between meals, while smaller seeds, such as poppy seeds and sesame seeds, make an ideal topping for anything from oatmeal and cereal to salads and soups.
2. Nuts
All types of nuts are full of protein and healthy fats, making them a fundamental source of plant-based protein. Most nuts, such as almonds, pistachios and peanuts, contain about five or six grams of protein per ounce. You can snack on them whole, or grind them into a delicious nut butter. With the rise of almond milk, cashew milk and even walnut milk, cow’s milk is no longer the sole protein-packed beverage, and those on a dairy-free diet can still enjoy a nice tall glass of milk while getting essential nutrients.
3. Fish
With solid protein levels, good fats and a variety of vitamins, fish are a highly nutritious food. Just a three-ounce serving of trout contains 20 grams of protein, while the same amount of tuna offers 17 grams of protein. Fatty fish, such as salmon and sardines, can also serve as sources of vitamin D, which may be beneficial to those on a non-dairy diet who don’t drink vitamin-D fortified milk.
4. Poultry
With about 27 grams of lean protein in each three-ounce portion, both chicken and turkey serve as flavorful, low-fat protein sources. To keep the cholesterol content low, remove the skin from your chicken or turkey before cooking it. Because the health benefits of both meats are similar, which one you choose for dinner depends on personal taste. Roasting a piece of marinated poultry with some vegetables or simmering a hearty stew are two easy ways to make a high-protein, dairy-free meal.
5. Eggs
Although some people categorize eggs as a dairy product, they do not contain milk, so they still qualify as a lactose-free protein source. Lactose-intolerant people or those allergic to milk can enjoy eggs for any meal. With about six grams of protein apiece, eggs are a healthy way to start the day. Scramble some up or prepare a fancy omelet to get your protein fill in the morning.
6. Quinoa
Loaded with all nine of the essential amino acids and chock-full of protein, quinoa is truly a superfood. Because you can cook and eat quinoa as you would any grain, like rice or couscous, it is an easy dairy-free protein to add alongside or incorporate into any meal. If you want a tasty meal that will keep you feeling full for hours, make a colorful salad of quinoa and other high-protein non-dairy foods.
7. Beans
Although there are numerous kinds of beans, they all contain high amounts of protein. From black beans to pinto beans, beans are an excellent protein source for those trying to avoid dairy. Specifically, kidney beans offer about 26 grams of protein for every two cups. You can get your protein fix from beans by incorporating them into a soup, tossing them into a salad or filling up tacos with them. And whether you purchase them dried or canned, you’ll still benefit from their protein goodness.
8. Soy
When it comes to high-protein dairy-free foods, few are as versatile as soy. From soy milk and beans to tofu and tempeh, soy can work its way into even the pickiest of eaters’ diets. Along with being high in protein, soybeans contain all the amino acids humans need to achieve adequate nutrition and can help control blood sugar levels, plus boost the immune system.
9. Peas
It may come as a surprise that the humble pea can pack a protein punch, but one cup of green peas contains about eight grams of protein, the equivalent of a cup of cow’s milk. And you can add pea milk to the list of delicious lactose-free protein sources — with eight grams of protein per cup and a smooth, creamy texture, pea milk might become your new favorite non-dairy milk. If you need a major protein boost, black-eyed peas contain an astonishing 40 grams of protein per cup, making them the perfect salad or stir-fry addition.
10. Sausage
Because it can consist of a variety of lactose-free protein-rich sources, including beef, pork, chicken, turkey and even soy, sausage is a star of the high-protein non-dairy foods world. Most commonly, sausage is either beef or pork, which both provide around 25 grams of protein per three-ounce portion. From breakfast links alongside some toast to bratwurst with peppers and onions in a bun, sausage is a simple and delicious way to fit more protein into your breakfast, lunch or dinner.
Why Premio’s Dairy-Free Sausage Should Be Your Go-To Protein Source
Sausage is one of the best non-dairy protein sources on the market, but not all sausages are the same. While some sausage brands contain fillers and major allergens, Premio crafts our products from butcher-quality cuts of meat, seasonings, spices and no fillers — the way sausage should be! By using only the best ingredients, Premio creates various pork and chicken sausages that always taste fresh and authentic.
Premio sausages are free of dairy and bursting with flavor, including traditional Italian favorites and ethnic sausage varieties such as chorizo. For those who can’t pick just one fantastic flavor, Premio offers a hot and sweet Italian sausage combo pack so you can get the best of both worlds. This combo pack will be sure to satisfy both the sweet tooths and spice-lovers of your family.
For those looking for a leaner alternative to traditional sausage, Premio’s sweet Italian chicken sausage is the perfect way to get dairy-free protein for 60% less fat than regular pork or beef sausage. Despite being low in fat, Premio’s chicken sausage maintains the bold flavors you expect from Premio. Get your non-dairy protein by adding Premio chicken sausage to your meatballs, spaghetti sauce or sandwich.
Purchase Premio Sausage in a Store Near You
If you want to up your dairy-free protein intake with Premio’s top-quality sausage, use this store locator to find the Premio supplier closest to you. With over 40 different sausage varieties to choose from, you’ll be sure to find a dairy-free protein option your whole family will love.
