Jessica’s Dairy and Soy-Free Ideas for Dinner

January 2, 2018

Baked Sweet Potatoes

Bake at 425  degrees for 45 mins, or until soft all the way through with coconut oil or olive oil. Sprinkle with salt and pepper. Serve with veggies, and corn on the cob as a side. 

  • Sweet potatoes
  • Coconut oil or olive oil
  • Salt and pepper
  • Corn on cob

Roasted Veggies

Roasted vegetables is pretty easy, hands off (once veggies are chopped) and an easy clean-up meal.

I like to do beets, brussel sprouts, broccoli, cauliflower, carrots….most anything works!

Cook them at 425 degrees for 20 minutes and they’ll be caramelized and super tasty.

Eat with rice, as well as fish or meat if you feel like it. 

  • Beets
  • Brussel sprouts
  • Broccoli
  • Cauliflower
  • Carrots
  • Rice
  • Fish/Meat



Soup is also really easy. Just chop up whatever vegetables you have on hand, as well as garlic and onion and sauté in olive oil.

Add spices, enough water to cover veggies, olive oil and lemon juice and simmer until veggies are cooked through. Sprinkle salt and pepper. Add rice or quinoa or beans to this to make it more filling, or serve with sourdough bread.

  • Chopped vegetables
  • Garlic
  • Onion
  • Olive oil
  • Spices
  • Water
    Lemon juice
  • Salt and pepper


Chili is an easy favorite of mine. Sauté onions and garlic. Add 1 full can of tomatoes, 1 can of black beans, 1 of pinto beans, 1 of chickpeas, cumin, cayenne, garlic powder, salt, pepper. 

Simmer altogether for 20-30 minutes.

You can add veggies to add some more nutrients, like bell peppers, carrots, potatoes, etc. Top with cilantro and vegan sour cream or yogurt.

This is great to make a big batch of and have throughout the week!

  • 1 full can of tomatoes
  • 1 can of black beans
  • 1 of pinto beans
  • 1 of chickpeas, cumin,
  • Cayenne
  • Garlic powder
  • Salt & pepper
  • Bell peppers
  • Carrots
  • Onions
  • Garlic
  • Potatoes
  • Cilantro
  • Vegan sour cream or yogurt

Slow Cooker Recipies

Look up slow cooker recipes to save you some time and batch cook meals too!


Thai Curry

If you like Thai curry that is also pretty easy.

Chop up onions, garlic, carrots, potatoes, zucchinis and sauté .

You can add curry paste if you have it, or just add turmeric, lime or lemon juice and can of coconut milk plus 1 cup of water and simmer until sauce has become thicker and veggies are cooked all the way through.

Add meat or don’t, serve with rice. 

  • Onion
  • Garlic
  • Carrots
  • Potatoes
  • Zucchini
  • Curry paste or tumeric
  • Lime or lemon juice
  • 1 can coconut milk
  • 1 cup water
  • Meat (optional)

Tomato Vegetable Pasta

You can always do pasta with tomato sauce and veggies, or pasta with a vinaigrette (you can buy a soy free one from the store or just make a simple one by adding olive oil, white wine or balsamic vinegar and herbs) plus veggies like asparagus, spinach, tomatoes, broccoli, bell peppers, and cannelini beans, chicken, fish etc.

  • Pasta
  • Tomato sauce
  • Olive oil
  • White wine or balsamic vinegar and herbs
  • Asparagus
  • Spinach
  • Tomatoes
  • Broccoli
  • Bell peppers
  • Cannelini beans
  • Chicken or fish

Baked Salmon

Salmon or some other fish and sautéed veggies (e.g. asparagus) with lemon is an option when eating out at restaurants or even at home.


Dairy-Free and Soy-Free Brands


Kite Hill and Forager  for soy/dairy free products. They sell non-dairy milks, cream cheese, plain and fruit yogurt, cheese and more.

So Delicious is another even more widely available brand that sells soy/dairy free milks, creamers, cheeses, and yogurt and makes really good vegan ice cream when you’re craving something sweet.

Nutritional Yeast  sounds weird but it’s a really healthy and yummy thing to add to food!

It tastes super cheesy, kind of like Parmesan, and is really high in B vitamins. Braggs is one popular brand that sells it, should be in most grocery stores.

I sprinkle it on popcorn, vegetables, pasta, eggs, rice….pretty much everything. It makes being cheese-free a lot easier.

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