Protein sources for lactose intolerance: Exploring non-dairy options

For individuals with lactose intolerance, finding suitable protein sources can be a challenge, given the common reliance on dairy products. However, a myriad of non-dairy options offers ample protein for lactose intolerant people. Plant-based sources like legumes, tofu, tempeh, and edamame are rich in protein and versatile for various culinary creations. 

Nuts and seeds, such as almonds, chia seeds, and pumpkin seeds, provide protein along with essential nutrients. Quinoa, a pseudo-grain, stands out for its complete protein profile. Additionally, certain grains like oats and amaranth contribute as high protein foods for lactose intolerance to diets. Incorporating these non-dairy sources not only ensures adequate protein intake but also diversifies nutritional benefits for those managing lactose intolerance.

Non-dairy protein sources for lactose intolerance

Here are a few dairy free protein foods for lactose intolerance:

Lentils (Masoor dal, moong dal, toor dal)

Chickpeas (Chana): Whole chickpeas, chickpea flour (besan)

Tofu (Soy Paneer)

Tempeh

Edamame

Nuts: Almonds (badam), cashews (kaju)

Seeds: Chia seeds, pumpkin seeds (kaddu ke beej), sunflower seeds (soorajmukhi ke beej)

Quinoa

Oats (jaee)

Amaranth (rajgira)

Incorporating dairy-free protein sources into your diet

Here is how to include high protein foods for lactose intolerant diets.

1. Explore plant-based protein: Experiment with legumes like lentils, chickpeas, and beans in curries, salads, and soups. Tofu and tempeh can be marinated and used in stir-fries or grilled dishes for a protein-packed meal.
2. Get creative with nuts and seeds: Snack on nuts like almonds, cashews, and walnuts, or sprinkle them onto salads and oatmeal for an extra boost of protein. Seeds like chia, pumpkin, and sunflower can be added to smoothies, yoghurt alternatives, or baked goods.
3. Embrace quinoa and other grains: Incorporate quinoa into salads, grain bowls, or as a side dish instead of rice. Explore other grains like oats, amaranth, and buckwheat for breakfast porridge, pilafs, or as a base for Buddha bowls.
4. Try Indian flavours: Utilise Indian staples like lentils (dal), chickpeas (chana), and tofu (soy paneer) in traditional dishes like dal curry, chana masala, or tofu tikka masala. Experiment with spices and herbs to enhance flavour.
5. Blend in smoothies: Add protein-rich ingredients like silken tofu, nut butter, or hemp seeds to your morning smoothies for a creamy texture and added protein punch.
6. Plan balanced meals: Ensure each meal includes a variety of protein sources, along with carbohydrates and healthy fats, for a well-rounded diet.

Recipes that have high protein for lactose intolerant people 

Chana masala (Chickpea curry)

• Ingredients: Chickpeas (chana), onions, tomatoes, garlic, ginger, green chilies, coriander powder, cumin powder, turmeric, garam masala, salt, and oil.
• Instructions: Sauté onions, garlic, ginger, and green chilies until golden. Add tomatoes and cook until soft. Stir in spices, then add boiled chickpeas. Simmer until the flavours meld.

Masoor dal (Red lentil curry)

• Ingredients: Red lentils (masoor dal), onions, tomatoes, garlic, ginger, green chilies, turmeric, cumin seeds, mustard seeds, curry leaves, salt, and oil.
• Instructions: Cook lentils with turmeric until soft. In a separate pan, temper mustard seeds, cumin seeds, and curry leaves in oil. Add onions, garlic, ginger, and green chilies, then tomatoes. Stir in cooked lentils and simmer.

Soya chaap curry

• Ingredients: Soya chaap, onions, tomatoes, garlic, ginger, green chilies, yoghurt alternative (like coconut yoghurt), coriander powder, cumin powder, turmeric, garam masala, salt, and oil.
• Instructions: Sauté onions, garlic, ginger, and green chilies until golden. Add tomatoes and cook until soft. Stir in spices, then add soya chaap pieces and yoghurt alternative. Simmer until the gravy thickens.

Bhindi masala

• Ingredients: Bhindi, onions, tomatoes, garlic, ginger, green chilies, coriander powder, cumin powder, turmeric, garam masala, salt, and oil.
• Instructions: Sauté onions, garlic, ginger, and green chilies until golden. Add tomatoes and cook until soft. Stir in spices, then add chopped okra. Cook until okra is tender.

Palak paneer (Spinach with tofu)

• Ingredients: Spinach (palak), firm tofu, onions, tomatoes, garlic, ginger, green chilies, coriander powder, cumin powder, turmeric, garam masala, salt, and oil.
• Instructions: Sauté onions, garlic, ginger, and green chilies until golden. Add tomatoes and cook until soft. Stir in spices, then add chopped spinach and cubed tofu. Cook until spinach wilts and tofu is heated through.

Conclusion

Incorporating high protein foods for lactose intolerance into your diet ensures both nutrition and culinary delight. From vibrant curries like chana masala to comforting lentil dishes like masoor dal, these options cater to lactose intolerance while celebrating the diverse flavours of Indian cuisine.

Frequently Asked Questions

What are some high-protein foods suitable for individuals with lactose intolerance?

High protein foods for lactose intolerance include lean meats like chicken, turkey, and beef, as well as fish such as salmon and tuna. Eggs, legumes like lentils and chickpeas, tofu, tempeh, nuts, seeds, quinoa, and edamame are also excellent sources.

Can you recommend non-dairy protein sources for those avoiding lactose?

Recommended non-dairy protein sources encompass plant-based milk alternatives like soy, almond, and coconut milk, along with soy products like tofu and tempeh. Legumes, nuts, seeds, and quinoa are further options for those steering clear of lactose.

How can individuals with lactose intolerance ensure they meet their protein needs without consuming dairy products?

To ensure sufficient protein intake without dairy, individuals with lactose intolerance can diversify their diet with a variety of protein-rich foods. Reading food labels diligently, experimenting with lactose-free recipes, and seeking guidance from a dietitian are effective strategies.

Are there any dairy-free protein supplements available for individuals with lactose intolerance?

Dairy-free protein supplements cater to lactose intolerance, with options like plant-based protein powders (pea, rice, hemp), soy protein isolate, and egg white protein powder providing alternatives for individuals seeking supplementary protein sources.

Are there any dairy-free protein foods that are particularly rich in nutrients?

Certain dairy-free protein foods offer rich nutritional profiles. Quinoa boasts high protein content along with fibre and essential minerals like iron and magnesium. Chia seeds provide protein, omega-3 fatty acids, and fibre. Lentils, almonds, and tempeh are also nutrient-dense options.