If your kiddo has CMPI (cows milk protein intolerance), you know that it can really throw a wrench into your meal planning. As a busy mom, being able to plan ahead and have quick, simple meal ideas is so important for my sanity. But when you have to factor in a food intolerance it can make it a challenge. Dairy is in so many store bought staples, and tons of recipes call for butter or some form of milk. And let’s be real, cheese makes everything more delicious so leaving it out can make you feel like you’re missing out. Since I dealt with this with my first, I felt a bit more prepared when it came up again with my second. Here are 3 of my go-to meals during this season that are easy but still delicious.
*If you’re also soy free (common with CMPI) see my notes at the end to adapt to your needs*
Crockpot Salsa Chicken
This is a favorite for several reasons. First, it’s a dump and go crockpot recipe which makes it so easy (and minimal clean up- whoop whoop!). It also has just a few ingredients so it’s budget friendly and it is so versatile because you can use it for lots of different things. There are a lot of variations to this recipe but the gist is chicken, taco seasoning and a jar of salsa cook in the crockpot and then you shred the chicken. I like to add some frozen corn and a can of black beans at the end but that’s totally optional! Here’s the recipe I’ve used in the past…
This is such a versatile dish because once you’ve got your chicken made you can do so many things with it!
- Put it over rice for a quick burrito bowl with toppings of your choice
- Throw it in a tortilla with rice and beans for a burrito
- Make tacos
- Use some dairy free cheese (Follow Your Heart or Violife are my favorite) and make nachos
- Serve it on top of a yummy salad
This is so easy to double (or triple) so I like to make a large batch, use some now and then freeze the rest for later.
2. Sheet Pan Meat/Veggies
This is not so much a recipe as a general concept but is a great idea to keep in your back pocket. It can be tweaked to suit whatever you have on hand or whatever flavors you prefer. The idea with these is to put your meat and sides on one sheet pan and roast it in the oven. There are no rules (except to be sure your meat cooks all the way through!). Here are a few of my favorite combos…
- Sausage, broccoli, green beans, peppers, and onions
- Chicken, sweet potato, and broccoli
- Salmon, asparagus, red potato
Simply spread on a foil lined baking sheet (for easy clean up), toss with olive oil and your favorite seasonings. I like to use some combination of garlic (always), oregano, basil, parsley, paprika, thyme, red pepper flakes, and dill. Then toss the pan in a 375-400 degree oven for about 20-30 minutes (this depends on your protein) and enjoy!
Depending on your choice of protein and veggie you may want to put them on in stages. So, cook the protein for a few minutes then add veggies or if it’s a fast cooking protein you may need to put the veggies in first then add the protein to the tray.
3. Spaghetti With Meat Sauce
It might surprise you to find Italian food (traditionally a cheese heavy cuisine) on my list. But spaghetti is a super easy one to make dairy free. As long as you’re willing to accept that you can’t top it with parmesan cheese. But there is something very satisfying and comforting to me about spaghetti so this one feels like I’m still indulging. A few tips for keeping this dairy free…
- Either make the sauce from scratch OR check your premade sauce jar ingredients to be sure it’s dairy free. I like the Rao’s marinara best.
- Skip the store bough garlic bread (finding a dairy free one is tough) and make your own! Simply buy a loaf of sourdough from the bakery and top with your own garlic spread made with plant based butter, garlic and parsley.
- Swap the meatballs for ground beef (or turkey). A lot of meatballs will contain parmesean or milk as part of the binder. So you could either make your own, adjusting as needed OR my preference- just mix in some cooked ground beef to your sauce!
Notes for Soy Free:
Avoiding soy on top of dairy is extra tricky! These recipes are very doable though! For the salsa chicken you’ll just need to make sure your taco seasoning is soy free (Siete is one brand). The sheet pan meals will be soy free with no real substitutions needed. Just be mindful that some sausages may contain soy. For the spaghetti, choose a noodle and sauce option that is soy free (Raos is a good option for both and bonus- it’s available at Costco!). And if you choose to make the garlic bread be sure to get a soy free “butter” as well (Earth balance has one!).
I hope this gives you a jumping off point for making meal time easier! Be sure to check out my other article (linked below) on some of my favorite finds for going dairy/soy free for more inspiration.