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Back-to-School: A Week of Milk-Free Alternatives for Lunch

Milk products, especially yogurt, cheese and cream cheese, seem to be lunch box staples. Packing a fun and healthy lunch without them can be a challenge.  This week of milk-free lunch box alternatives is the answer to boring lunches.


Monday: Bagel or small roll with hummus and roasted red pepper spread - add some lettuce or sprouts for crunch. Hummus is a great option instead of traditional cream cheese.

Pack with cucumber slices, cherry tomatoes, fresh fruit and fortified juice or milk alternative.

Tuesday: Taco salad with a twist - pack a dish of Rainbow Scoops or Moros Y Cristianos along with tortilla chips or corn chip scoops.  Can't have corn?  Send small flour tortillas to fill at lunchtime.  

taco-salad-twist-milk-free-lunchPhoto credit: Allison Inserro

Pack with grapes and fortified juice or milk alternative.

Wednesday: Pizza pinwheels with tomato dipping sauce - spread a thin layer of pizza sauce on canned crescent roll dough or use Butterhorn Crescent Roll dough. You can also use a gluten-free biscuit dough. Roll out a portion of dough into a rectangle. Top with dairy-free cheese and your favorite pizza toppings, such as finely diced pepperoni, bell pepper and mushrooms. You can even omit the cheese and they are still yummy!  Roll up, slice and bake.  Add a small dish of pizza sauce for dipping.


Pack with carrot sticks, fruit salad and fortified juice or milk alternative.

Thursday:  Roll up with dairy-free cream cheese alternative - spread a flour tortilla with dairy-free cream cheese alternative, add thinly sliced cucumbers and sprouts or baby greens.  Cut in half or in smaller pinwheels.  No safe dairy-free cream cheese?  Other options are hummus, mashed avocado or any other savory spread.

hummus-wrap-milk-free-lunchPhoto credit: Kandi Williams

Pack with carrots, fruit roll up and fortified juice or milk alternative.

Friday: Pasta with pesto - toss leftover pasta with Chef Luca's cheese- and nut-free Pesto.  The beans are a great source of protein and fiber.  Add some chunks of roasted chicken on the side or dice up the chicken and add it to the pasta.

Pack with red pepper strips, granola and fortified juice or milk alternative.

Still Need More Ideas?

Check out our Allergy-Friendly School Lunch Box Ideas.  Need ideas other than wheat-free?

Join our community to follow our blog for the latest new food finds and allergy-friendly recipes.



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  • hummus-wrap-milk-free-lunch

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Kids With Food Allergies
A Division of the Asthma and Allergy Foundation of America
1235 South Clark Street Suite 305, Arlington, VA 22202
Phone: 1-800-7-ASTHMA (1.800.727.8462)
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