5 Lactose Intolerant, Kid Friendly Recipes

1. Dairy-Free Banana Pancakes

Ingredients:

1 cup mashed ripe bananas (about 2-3 bananas)

1 cup oat flour (or gluten-free flour blend)

1/2 cup almond milk (or other non-dairy milk)

1 tablespoon maple syrup (optional)

1 teaspoon baking powder

1/2 teaspoon vanilla extract

Pinch of salt

Cooking spray or oil for cooking

Instructions:

In a mixing bowl, combine mashed bananas, almond milk, maple syrup (if using), and vanilla extract.

Add oat flour, baking powder, and salt. Stir until well combined.

Heat a non-stick skillet or griddle over medium heat and lightly coat with cooking spray or oil.

Pour 1/4 cup of batter onto the skillet for each pancake.

Cook for 2-3 minutes until bubbles form on the surface. Flip and cook for another 1-2 minutes until golden brown.

Serve warm with fresh fruit or a dairy-free topping of your choice.

2. Lactose-Free Macaroni and "Cheese"

Ingredients:

2 cups elbow macaroni (or gluten-free pasta)

1 cup cooked and mashed sweet potato

1/2 cup unsweetened almond milk (or other non-dairy milk)

1 cup nutritional yeast

1 tablespoon olive oil

1/2 teaspoon garlic powder

Salt and pepper to taste

Instructions:

Cook the macaroni according to package instructions. Drain and set aside.

In a blender or food processor, combine mashed sweet potato, almond milk, nutritional yeast, olive oil, garlic powder, salt, and pepper. Blend until smooth.

Pour the sweet potato "cheese" sauce over the cooked macaroni and stir until well coated.

Heat gently if needed to warm through.

Serve immediately, garnished with chopped parsley if desired.

3. Dairy-Free Veggie Quesadillas

Ingredients:

4 whole wheat tortillas (or gluten-free tortillas)

1 cup dairy-free cheese alternative (e.g., Daiya, Violife)

1 cup cooked and mashed black beans

1 cup diced bell peppers

1 cup sliced mushrooms

1/2 cup chopped fresh spinach

Cooking spray or oil for cooking

Instructions:

Heat a non-stick skillet over medium heat.

Lay one tortilla flat and spread with dairy-free cheese.

Top with mashed black beans, bell peppers, mushrooms, and spinach.

Place another tortilla on top.

Cook on each side for 3-4 minutes until tortillas are golden brown and cheese is melted.

Cut into wedges and serve with salsa or dairy-free sour cream.

4. Lactose-Free Chicken and Rice Soup

Ingredients:

1 tablespoon olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

2 garlic cloves, minced

6 cups chicken or vegetable broth (check for dairy-free)

2 cups cooked chicken, shredded

1 cup cooked rice

Salt and pepper to taste

Fresh parsley for garnish

Instructions:

In a large pot, heat olive oil over medium heat.

Add onion, carrots, celery, and garlic. Cook until vegetables are tender, about 5-7 minutes.

Pour in chicken or vegetable broth and bring to a boil.

Reduce heat and simmer for 15-20 minutes.

Add shredded chicken and cooked rice. Cook until heated through.

Season with salt and pepper to taste.

Garnish with fresh parsley before serving.

5. Dairy-Free Banana Berry Smoothie

Ingredients:

1 ripe banana

1 cup mixed berries (e.g., strawberries, blueberries, raspberries)

1 cup coconut milk (or other non-dairy milk)

1 tablespoon honey or maple syrup (optional)

Ice cubes (optional)

Instructions:

Place all ingredients in a blender.

Blend until smooth.

Add ice cubes if desired and blend again until well combined.

Pour into glasses and serve immediately.