5 Dairy-Free Tips + Recipes for Healthy Kids

A Day in Our Life with Plant-Based Kids

For my Dump Dairy Workshop Series session this year, I wanted to take an IRL (in real life) approach to sharing tips and recipes for making dairy-free eating simple and fun with kids. I vlogged with my kids to take you through a day in our life as a dairy-free, plant-based family... from what we eat to how we handle non-vegan spaces. Whether you’re transitioning to a dairy-free lifestyle or just looking for ways to nourish your kids with more plant-based foods, this blog post has you covered!

Check out the video below and keep reading to find the five tips I shared in the vlog, plus simple, family-friendly recipes you can try at home.

Let’s dive in!

Tip #1: Throw It Into a Smoothie

Smoothies are a great way to pack in nutrients, especially if your kids are picky eaters. You can sneak in seeds like flax, chia, and hemp for omega-3s and healthy fats, add dairy-free yogurt for probiotics and protein, and throw in a spoonful of nut butter for flavor and energy. It’s a win all around!

Tip #2: Make Healthy Foods Fun

Healthy food doesn’t have to be boring! Use cookie cutters to shape fruits and veggies, add vegan sprinkles to dishes, or turn smoothies into popsicles using fun silicone or stainless steel molds. When food looks fun, kids are more excited to eat it!

We love using silicone popsicle molds to turn smoothies or fresh juices into tasty treats.

Tip #3: Pack Healthy Meals and Snacks When You’re On the Go

When hunger hits while you're out and about, it's easy to reach for processed snacks or fast food. But with a little prep, you can stay ready with nutritious options that your kids will love.

Tip #4: Know What to Order When Eating Out

Sometimes you're out without prepared food — it happens! We’ve learned to look for ethnic cuisines that are often vegan-friendly, like Ethiopian, Indian, Thai, or Mexican restaurants. You can usually find rice and veggie-based dishes, and sometimes even tofu for a protein boost.

In this vlog, we went to a vegan festival and enjoyed lots of delicious dairy-free treats like mac & cheese, bread pudding, popsicles, and a pineapple smoothie!

💡 Bonus Tip: When you're dining at a non-vegan restaurant, here are a few questions to ask to ensure your meal is vegan:

• Do you have a vegan menu?

• Is this dish made with any dairy, cheese, butter, or eggs?

• Does the sauce contain any dairy, eggs or fish sauce?

• Can this be made without meat or animal-based broth?

• Is any part of this meal fried in fryer shared with meat products?

Don’t be afraid to advocate for your family’s dietary need because most places are happy to accommodate when you ask kindly.

Tip #5: Get Your Kids in the Kitchen

One of the best ways to encourage your kids to eat healthier is to invite them into the kitchen! When they help cook, they feel a sense of ownership and are more likely to try new foods.

Be sure to use kid-safe cooking utensils like child-safe knives and mixing tools. Cooking becomes a fun learning experience and a bonding moment for the whole family.

💡 Bonus Tip: Double your pasta sauce and freeze half! On busy nights when you don’t want to cook, you can defrost the sauce and toss it with freshly boiled pasta for an easy, nutritious meal.

Living dairy-free as a family doesn’t mean sacrificing taste, fun, or convenience. With a little planning, creativity, and intention, you can nourish your kids with plant-based meals they’ll love... at home or on the go.

✨Thanks for following along our day! Check out the full playlist for the 2025 Dump Dairy Workshop Series so you don't miss out on any informative sessions, fresh perspectives, or delicious recipes.