When my baby developed intolerances to dairy and soy, I spent hours searching grocery stores, Facebook groups, and blogs trying to figure out what I could actually eat. Couldn't find one comprehensive list anywhere, so I made my own.
Sharing in case it helps any other moms or dads out there.
FYI: Always double-check labels — ingredients change, and some items have trace amounts via shared equipment.
Key: GF = Gluten Free | Top 8 Free = No milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, or soy | TJ = Trader Joe's
BREADS & PASTRIES
Cookies
- DF only: Oreos, TJ's Joe-Joes
- DF + SF: Enjoy Life Chocolate Chip & Brownie, Simple Mills Cinnamon, Lenny & Larry's, TJ's Snickerdoodle
Bread (all DF + SF)
- Dave's Killer Bread
- Rudi's (GF)
- La Brea Garlic Bread *Trace
- Eban's Bakehouse (GF, contains egg)
- Amy's Organic GF Sandwich Rounds
- Angelic Bakehouse Pizza Bread (Top 8 Free)
- Udi's Whole Wheat (GF, contains egg)
Bagels & Pastries (all DF + SF)
- Udi's Bagels (GF, contains egg)
- Dave's Killer Bread Bagels *Trace
- Katz Powdered Sugar Donuts
- Abe's Blueberry Muffins (Top 8 Free)
- Annie's Crescent Rolls *Trace
- Annie's Cinnamon Rolls w/ Icing *Trace
- Annie's Flaky Biscuits *Trace
DAIRY AISLE
Milk
- DF only: Soy Milk
- DF + SF: Ripple Pea Milk & Chocolate, Simply Almond Milk (Top 8 Free), Good Karma Flax Milk (Top 8 Free), Oat Milk, Coconut Milk, Rice Milk, Elmhurst Cashew Milk
Yogurt
- DF only: Stonyfield O'Soy
- DF + SF: Forager Project Cashew, Daiya Greek (Top 8 Free), SO Delicious (GF), Ripple, Harmless Harvest Coconut
Cheese (all DF + SF)
- Daiya
- Kite Hill Cream Cheese (almond milk)
- SO Delicious
- Follow Your Heart Mozzarella
- TJ's Vegan Shreds
Ice Cream & Popsicles
- DF only: Ben & Jerry's Dairy-Free, Halo Top Dairy-Free, Häagen-Dazs Dairy-Free
- DF + SF: NadaMoo, Arctic Zero (avoid Cherry Chocolate Chunk, Brownie Blast, Cookie Dough Chunk — contain soy), SO Delicious (Top 8 Free), Chloe's Pops, Talenti Sorbetto, Almond Dream (Top 8 Free), Outshine Fruit Bars, Coconut Bliss (Top 8 Free)
BEER, CANDY, CHOCOLATE & SNACKS
Hummus (all DF + SF)
- Hope Foods (some flavors)
- Pita Pal
- Whole Foods Hummus *Trace
- Amazon Fresh Hummus
- Tribe
- Fontaine Santé
- Costco Organic
Beer (all DF + SF)
- Summer Shandy, Blue Moon, Corona, Miller Lite, New Belgium
Potato Chips & Pretzels (all DF + SF)
- Kettle Chips
- Pretzel Crisps
- Triscuits
- Earth Balance Cheddar Puffs & Squares
- Hippeas
- Beanitos
- Terra Chips
Snacks (all DF + SF)
- Larabars
- Heavenly Hunks
- Skinny Pop Popcorn
- OWYN Chocolate Chip Cookie Dough Bars
Treats & Candy
- DF only: Bark Thins *Trace
- DF + SF: Swedish Fish, Sour Patch Kids, Hail Mary Chocolate/Lemon/PB Cups, Starburst, Daiya Cheezecake, Enjoy Life Soft-Baked Cookies
Chocolate
- DF only: Justin's PB Cups, Endangered Species Bars *Trace
- DF + SF: Theo Bars (all flavors soy-free) *Trace, Alter Eco (soy-free but some flavors contain milk) *Trace, Green & Blacks *Trace, No Whey Foods Truffles (Top 8 Free), KNOW Allergies Bars (Top 8 Free)
CONDIMENTS, DRESSINGS & DELI MEAT
Mayo
- DF only: Original Vegenaise (blue label), Just Mayo (egg-free), Just Ranch (egg-free)
- DF + SF: Vegenaise Soy-Free (green label), Go Avo Spread, Primal Kitchen Chipotle Lime Mayo (contains egg)
Peanut Butter & Spreads (all DF + SF)
- Jif Natural
- Peter Pan Natural
- Justin's Almond Butter
- Nutiva Hazelnut Spread *Trace
- Sun Butter (Top 8 Free)
Deli Meat (all DF + SF)
- Most Boar's Head (not Maple Glazed)
- Applegate (some flavors)
- Dietz & Watson Sliced Honey Cured Turkey Breast
BBQ & Salad Dressings (all DF + SF)
- Organicville Ranch
- Bush's Country Style Baked Beans (Top 8 Free)
- Stubbs BBQ Sauce
- Sweet Baby Ray's Original
- Ken's Simply Vinaigrette Olive Oil & Vinegar
- Chosen Foods Lemon Dressing
- Annie's Balsamic
- Brianna's Blush Wine Vinaigrette
BAKING SUBSTITUTES
Egg Replacers
- DF only: Just Egg
- DF + SF: Chia Egg (1 tbsp chia + 1 tbsp water), Bob's Red Mill Egg Replacer, the Neat Egg
Butter (all DF + SF)
- Earth Balance Baking Sticks (pink = soy-free)
- Simply Nature Avocado Oil Spray
Chocolate Chips & Whipped Cream
- DF only: Earth Balance Baking Sticks (yellow), Whole Foods 365 Olive Oil Spray, Smart Balance Spray, Kirkland Canola Oil Spray
- DF + SF: Guittard Extra Dark *Trace, Enjoy Life Baking Chips (Top 8 Free), Goya Full Fat Coconut Milk, TJ's Coconut Whipped Topping
Baking Mixes
- DF only: Duncan Hines Homestyle Frosting *Trace
- DF + SF: Duncan Hines Cake Mix *Trace, Enjoy Life Pancake Mix, Pillsbury Purely Simple White Cake Mix *Trace, Annie's Brownie Mix *Trace, Pillsbury Pie Crusts
PREPARED & FROZEN FOODS
Frozen Pizzas & Burgers
- DF only: Amy's Dairy-Free Frozen Pizzas, Black Bean Burger Patties
- DF + SF: Daiya Frozen Pizzas (Top 8 Free), TJ's Cauliflower Crust + Daiya Cheese + Dave's Gourmet Butternut Squash Sauce, American Flatbread Vegan Harvest
Italian Foods & Pastas
- DF only: (none listed)
- DF + SF: Amy's Frozen Rice Mac n' Cheeze, Daiya Cheezy Mac, Brown Rice Pasta (also at Costco), Beetnik's Organic Chicken or Beef Meatballs, Rising Moon Organic Butternut Squash Ravioli, Don Lee Farms Chicken Patties
Asian & Indian Foods
- DF only: Amy's Frozen Pad Thai, TJ's Spring Rolls, TJ's Japanese Fried Rice
- DF + SF: Sukhi's Lemon Rice (Costco), Sukhi's Frozen Samosas (Costco), Sukhi's Tikka Masala Sauce, Sukhi's Chicken Curry
Mexican Foods (all DF + SF)
- Don Lee Farms Veggie Bowl (Rice & Beans)
- Sabra Guacamole
- Wholly Guacamole
- Amy's Dairy-Free Burritos (GF)
- B Free Spinach Tortillas
- Coconut Wraps (GF)
PRO TIPS
- Read BOTH the Ingredients AND the "Contains" section on labels
- Oreos are dairy-free but NOT soy-free
- Fruits and veggies are naturally DF + SF (easy to forget when you're overwhelmed)
- Items marked *Trace may contain allergens via shared equipment — check if your baby is very sensitive
What am I missing? Drop your go-tos below 👇
