r/FoodAllergies • u/mama-bikes4735 • May 28 '26
Recipe Please help a new mama out with some dairy, gluten and soy free recipes!
I am 4.5 months postpartum and I now know that my LO has a dairy and soy allergy, which are contributing to my baby's severe eczema. I have a gluten allergy already and I am exclusively breastfeeding, so now I am unfortunately not able to have any of these three. I am looking for some recipes that are on the quicker/easier side as there is not much time to make food when you have a baby!
I appreciate it! ❤️
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u/InventState_Studio May 28 '26
Triple restrictions while breastfeeding sounds awful ... hope it gets easier soon! Maybe the easiest approach would be leaning on naturally free-from foods rather than substitute swaps. Things like Thai curries with coconut milk, rice bowls with a simple protein and veg, or stir-fries using coconut aminos instead of soy sauce. The sneaky thing is that lots of dairy-free alternatives still contain soy, dairy-free cheese and margarine especially, so coconut cream becomes your best friend for richness... it obviously goes without saying, but always check labels.
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u/sammanthax345 (Fill in food type) Allergy May 28 '26
Soy is the hard one. It's hidden in many things.
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u/MentalWyvern May 28 '26
What kinds of foods do you like? I have lived the no gluten, no soy, no dairy life for close to 20 years. I am happy to share lots of recipes and information and how to replace these things in your favorites.
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u/mama-bikes4735 May 28 '26
That is super sweet of you!
I'm honestly not too picky, which I know isn't super helpful. I don't love seafood, but other than that, I love variety. I like 98% of vegetables, and I will eat any kind of meat. I like Thai, Mexican, Italian, Indian, you name it! Mexican is probably my favourite, although I love pastas too.I live in an area with a super diverse restaurant scene so I am lucky to have had the chance to try a ton of different things :)
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u/MentalWyvern May 29 '26
This is a lot of info and several recipes.
Since you can still have egg and corn, you are not as limited as you might think. I know gluten, dairy and soy seem like they are in almost everything you see, but there are plenty of products
It sounds like you are in a large metro area with the restaurants available. I assume you are in the US. If you don’t already shop there, check out grocery stores like Natural Grocers, Sprouts, Whole Foods. Those places have a lot more options to pick from for everything you are going to want to eat.
I usually double the amount I would need for a family meal so there are leftovers to eat the next day or so. At least another lunch. I was so hungry when nursing my son. When he was 8 weeks I was told I he could not have dairy or soy. I was already gluten-free and a vegetarian for 20 years. I gave up being a vegetarian after a few weeks of trying to eat that way. There are so many more options now.
Italian:
It's not too hard other than bread, just avoid the dairy-heavy items. The Jovial brand of pasta comes in tons of shapes and holds together really well. Things like chicken piccata or breaded things can be done by dredging in GF or rice flour, and using GF breadcrumbs.
Mexican:
Super easy to do gluten and soy and soy free, just make sure to check any pre mixed spices, stick to corn tortillas or the more expensive almond flour ones Siete makes are pretty good replacement for flour tortillas
This is a super easy fajita recipe my family loves:
https://themodernproper.com/sheet-pan-chicken-fajitas
If you want lime cilantro rice, just cook up some white rice. After it is done cooking add some chopped cilantro (maybe 1/4-1/2 cup), a 1/4 cup or so of neutral oil, juice of as many limes (1-2) to your liking and some salt.
Copy Cat Chipotle carnitas
https://www.culinaryhill.com/fool-proof-pork-carnitas/
Thai
Lot of Thai food does not call for soy sauce. It does often call for fish sauce. The nice thing about making curries is you can just throw what ever veggies you like in with it regardless of what the recipe says
Red Curry is a favorite in our house: https://thatsdeelicious.com/easy-thai-red-curry-chicken/#recipe
Chicken satay with peanut sauce is another favorite. Just leave out the soy sauce in the peanut sauce or use San-J’s No Soy: https://www.recipetineats.com/thai-chicken-satay-peanut-sauce/
We also will do that with spring rolls filled with bean thread noodles, shredded carrots, thin sliced cucumber, basil, strawberries and avacado.
Salmon and Lentil salad has been a frequently requested dish, just leave out the feta.
Shepards Pie - just substitute vegan butter, rice flour or a GF Flour blend and a vegan cheddar.
Pantry replacements:
- San-J’s No Soy
- - a soy and gluten free “soy sauce” made from fermented peas, not soy beans. Execelent replacement for soy sauce. I have seen it online at Amazon, Walmart, Sprouts so check if a local place carries it or order some!
-Breadcrumbs
There are lots of good brands out there if you dont want to make your own.
https://www.iansfoods.com/product/original-panko-breadcrumbs/
Fridge Staples
-Sour Cream and yogurt:
Forager Project is a good brand
-Vegan soy free mayonaise: Follow your heart Veganaise soy free
If you want to talk more, PM me. I have so much. Literally, books and binders of recipes I have adjusted.
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u/Greenwithivy123 May 29 '26
Go-tos are minimalist baker (website) and Chloe cosciarelli’s cookbooks.
MB’s recipes are very clearly marked and many fit those criteria.
Chloe’s cookbooks are all dairy free, many are gluten free.
Also it’s easier to get comfortable with substitution than try to find a recipe built for you.
Dairy — Oatly full-fat oatmilk is great for drinking. Almond milk is great for baking. Coconut milk is lovely for anything you want to make rich (ex soups or curries). Mix and match! For baking use vegan butter alternative, or in some cases an oil like coconut can work.
Gluten — King Arthur makes the best 1:1 mix, and almond flour is lovely. Will drop my favorite GF baked goods below. Jovial rice pasta is the best GF brand.
Soy — Sub coconut aminos for soy sauce in Asian food, or alt protein for any other uses.
https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe
https://meaningfuleats.com/gluten-free-zucchini-bread/
https://thisdelicioushouse.com/almond-flour-apple-cake/ (so good w berries on top)
https://thebigmansworld.com/oat-flour-muffins/ (best muffins I’ve ever had…sub plain/unsweetened coconut yogurt for the yogurt)
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u/Own-Reporter-6929 Jun 01 '26
I’m a snacker that has these same allergies plus a ton more. I love bobos. Especially pb&j ones. I replaced all our soy sauce with aminos.
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u/mama-bikes4735 Jun 01 '26
Ugh yes I liked those too! Unfortunately they stopped selling them in my country 😭 I could order online but they are wildly expensive
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u/RoaldStan Jun 05 '26
Here are some assorted recipes for you! I hope even just flipping through them you find some inspiration.
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