As the mother of a child with CMPA I know how stressful it can be, and how absolutely overwhelming it very quickly becomes. I became dairy free and soya free for nearly two years whilst I breastfed Dilan, and thanks to that experience I have built up a good knowledge on the subject. I’ve written about our diagnosis and journey as well as how hard I found breastfeeding initially, but more importantly I spent two years searching out decent substitutes and delicious things to eat safely. A while ago I decided to write them all down to be able to give the list to mums just starting out on their CMPA journey. Hopefully the list below will make you feel a little better about giving up dairy and show you that you definitely don’t need to miss chocolate.
Everything on the list below is dairy and soya free. The list is kept as up to date as possible but it’s important to note that ingredients do change so you must check packaging every time you buy. To suggest additions to the list or advise me of product changes please email dairyfree@dilanandme.com
For more information on CMPA take a look at our CMPA FAQ page. For more posts about our dairy free life as well as recipes you can view all our dairy free recipes here or posts about living with CMPA. For a list of all my dairy free resources head over to the Breastfeeding with CMPA Directory.
DAIRY & SOYA FREE CHOCOLATE
Booja Booja truffles and ice creams
Moo Free (a variety of bars and flavours available)
Ombar choco mylk bars
Tesco/Sainsburys/Aldi store brand after eight type chocolates
Lots of dark chocolate bars from Aldi/Lidl are safe including mint creme
Tesco 72% and 74% dark chocolate
Green and Black 85%
Plamil white chocolate and ‘Lots of This None of That’ bars
Enjoy Life chocolate bars
The Raw Chocolate Co – vanoffee tastes like Galaxy!
Willies Cacao bars and buttons (not all – please check!)
Seed and bean dark chocolate bars (not all)
Essy and Bella
Lovechock
DAIRY FREE & SOYA FREE ICE CREAM
Sainsburys Iced Desserts – Chocolate, Vanilla and Strawberry
Swedish Glace Coconut with a Passion Fruit Twist
Almond dream ice cream (some flavours contain soya lecithin)
Alpro Hazlenut Chocolate Ice Cream
Booja Booja ice cream
Tesco Free From mini milk style ice lollies
Tesco Free From milk split ice lollies
Tesco raspberry & lemon sorbet
Coconut collaborative ice creams and “snowconut sticks” (like magnums)
Perfect World ice creams
Jude’s Dairy Free ice cream (ocado)
Miiro ice cream lollies
Lidl/Aldi sorbets
DAIRY FREE & SOYA FREE DESSERTS AND SWEET TREATS
Lidl Apple/cherry crumbles
Lidl cookie crunch cereal
Tesco value frozen apple crumble
Tesco frozen fruit strudel (Apple and woodland fruit)
Tesco chocolate mousse, lemon dessert and tiramisu (free from chilled section)
Birds custard powder (in the tin)
Oatly vanilla custard (stocked in Tesco)
Sainsburys free from brownies and chocolate logs
Emma’s Country Cakes Vanilla Fairies (sold in Sainsbury’s)
Tesco free from coffee and walnut cake bars
Most marshmallows
Sunpat choc a nut spread
Asda Dark Choc and Mint spread
Nature’s Store Hazlenut & Chocolate Spread
Nakd bars (some contain soya so check the labels)
Nakd fruit and nut nibbles
Cake in a mug nigella recipe (Cook in microwave)
Respect Organic carrot cake (sold in sainsburys)
Most store/value brand Bourbon biscuits. Lots of value biscuits are safe, check labels
Own brand bakewell tarts
Several own brand mini apple/fruit pies
Genius cupcakes
Most Angel cake
Jus roll pastries (and usually store own brands)
Co op custard and jam doughnuts (also egg free)
Co op ring doughnuts with sprinkles
Co op free from brownies
Trident Splash sugar free chewing gum (most others contain soya)
Fluff marshmallow in a jar
Some Betty Crocker cake mixes and icings (check label) – can use cake mix + can of fizzy drink to make a df sf ef cake
Most gingerbread
Rebel mylks, loads of flavours
Kallo dark chocolate rice cakes
Enjoy Life double chocolate cookies
Meringues
Several supermarket birthday cakes – jammy dodger, Tesco value white with balloons
Banana or Apple sorreen (not regular!)
Chickpea water meringue (egg free- Google for recipe)
Waitrose golden syrup sponge puddings
Angelic cookies (free from section)
Pudology
Tesco Chocolate and Hazlenut Churros (frozen section)
Co op sorbet ice lollies
Mr Kipling Gluten Free Almond Slices and Country Slices
Tesco Free From Coconut Rice Pudding Pots
Delicious Alchemy Free From Celebration Cake Kit
Freaks of Nature Cocoa Loco Puddings
Mr Kiplings Gluten Free Chocolate Brownies
DAIRY & SOYA FREE YOGHURTS
Coconut collaborative yoghurts
Coyo vanilla yoghurt
Koko yoghurts – flavoured and plain
Nush – flavoured pots and new tubes
Oatly creme fraiche
DAIRY FREE & SOYA FREE SAVOURY FOODS
Le conserve pesto stocked in Asda
Pizza bases – napolina or Tesco own frozen, Morrisons counter
Oxo stock cubes
Knorr stock pots (NOT rich beef)
Most Lidl fresh bread except panini or cheese topped rolls
Lots of Waitrose fresh breads
Sliced Bread – Jacksons white bread, Tesco finest seeded or wholemeal, lidl soft wholemeal. Aldi farmhouse loaf
Most crumpets and bagels
Wine!!! Check barnivore website to confirm its dairy free
Tesco value garlic bread baguette (lots of other shops too)
Morrisons pizza bread garlic bread
Pizza express dough balls (take out the butter portion)
Jus roll pastries
Iceland bake yourself loaves of bread (not all)
Iceland burger buns
Pukka pies (several flavours please check)
DAIRY FREE & SOYA FREE CHEESE
Violife comes in slices, block or soft cheese (Violife creamy) and a Parmesan version *NEW* lots of other flavours now available – hallomi, pizza, etc. Plain versions sold in most Tesco stores, a variety of flavours available from other stores (h&b, goodness direct).
*NEW* – most supermarkets have now made their free from cheeses soya free! Always check ingredients as there will be a transitional stage with older stock.
*NEW* Koko hard cheese and soft cheese with added calcium – available in Waitrose.
*NEW* Nush soft cheese
Follow Your Heart – wide range
DAIRY FREE & SOYA FREE MILK REPLACEMENTS
Butter – pure spread, vitalite, koko, Tesco avocado or coconut spread. Stork block for baking
Milk – oatly, koko, hemp, almond.. Also many come in a variety of flavours like chocolate and vanilla
Cream – oatly oat cream or coconut milk in a tin kept in the fridge over night
DAIRY FREE RECIPES
Peanut Butter Cookies – Dairy, Soya and Gluten Free
Our Favourite Biscuits and Jammy Dodgers – Dairy, Soya and Egg Free
Chocolate Crazy Cupcakes – Dairy, Soya and Egg Free
Chocolate Halloween Biscuits – Dairy, Soya and Egg Free
DAIRY FREE & SOYA FREE EATING OUT
McDonald’s – burger, chicken nuggets, mcchicken sandwich, chicken mayo, chicken selects, Big Mac no cheese, sweet chilli chicken deli wraps, mayo chicken, chips, chicken nuggets, apple pie, fish finger/hamburger/chicken wrap/nuggets happy meal
Burger King – Whopper meals, fries, onion rings, kids hamburger or fish fingers
Pizza Express – all pizza bases are dairy free and if you take in a sealed pack of violife they will cook it for you 👍🏼 Also dough balls with oil instead of butter, and raspberry sorbet no wafer. *EDITED to add Pizza Express now offers dairy and soya free cheese as an option on any pizza – amazing!
Zizzi – vegan cheese on pizza and several vegan desserts
Dominos – gluten free base no cheese, potato wedges, chocolate melt
Nandos – loads of options including a dairy free chocolate ice cream
Wagamamas – lots of options, they should give you a folder detailing changes you can make to meals to make them suitable
Subway – all bread contains dairy or soya so salad is the only safe option
Costa – gluten free bake well tarts, sometimes the gingerbread shapes (check packaging). Blueberry muffins used to be safe, June 2017 allergen info states they contain milk but more recently September 2017 info shows them as safe (df sf) I’d always recommend triple checking instore and asking staff to check the actual muffin box
Starbucks – fruit toast, Starbucks dark chocolate bar. Allergen info for Summer 2017 here (food) and beverage allergen info here. *please note, lots of coffee shops are now offering alternative milks, however I wouldn’t advise getting a frothed drink. The cross contamination risk is huge from the wands – most chains state the non dairy milks are suitable for lifestyle choices, not allergies*
Most restaurants will have allergen info online and ALL will have in on site for you to see (legal requirement)
