Kid-Friendly Dairy-Free Dinner Recipes: Delicious and Nutritious Options.

Are you searching for delicious dinner recipes that are both kid-friendly and dairy-free? Look no further! In this article, we will provide you with a variety of mouthwatering dairy-free dinner ideas that are sure to please even the pickiest eaters. These recipes are not only tasty but also packed with essential nutrients, ensuring that your children receive a well-balanced meal. So, let’s dive in and discover some fantastic dairy-free dinner options that your entire family will love!

Table of Contents

  1. Introduction
  2. Spaghetti with Tomato and Vegetable Sauce
  3. Teriyaki Chicken Stir-Fry
  4. Vegan Mac and Cheese
  5. Sweet Potato and Black Bean Quesadillas
  6. Grilled Lemon Herb Salmon
  7. Quinoa Stuffed Bell Peppers
  8. Chickpea Curry
  9. Broccoli and Mushroom Stir-Fry
  10. Baked Chicken Tenders
  11. Lentil Shepherd’s Pie
  12. Cauliflower Pizza
  13. Tofu Veggie Stir-Fry
  14. Mexican Rice and Beans
  15. Conclusion
  16. FAQs

Introduction

When it comes to feeding our children, we all want to provide them with nutritious and tasty meals. However, if your child has a dairy allergy or intolerance, it can be challenging to find recipes that meet their dietary needs while still appealing to their taste buds. That’s why we have compiled this collection of kid-friendly dairy-free dinner recipes that will delight both children and adults alike.

Spaghetti with Tomato and Vegetable Sauce

Ingredients:

  • 8 ounces of gluten-free spaghetti
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves of garlic, minced
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 can (14 ounces) of diced tomatoes
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

  1. Cook the spaghetti according to the package instructions. Drain and set aside.
  2. Heat olive oil in a large skillet over medium heat.
  3. Add onion and garlic and sauté until fragrant.
  4. Add zucchini and red bell pepper and cook until slightly tender.
  5. Stir in diced tomatoes, dried basil, dried oregano, salt, and pepper.
  6. Simmer for 10 minutes, allowing the flavors to meld together.
  7. Serve the tomato and vegetable sauce over cooked spaghetti.

Teriyaki Chicken Stir-Fry

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 tablespoons coconut aminos (a soy sauce alternative)
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch
  • 2 cloves of garlic, minced
  • 1 teaspoon grated fresh ginger
  • 2 cups mixed vegetables (carrots, broccoli, bell peppers, etc.)
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. In a small bowl, whisk together coconut aminos, honey, rice vinegar, sesame oil, cornstarch, garlic, and ginger to make the teriyaki sauce. Set aside.
  2. Heat olive oil in a large skillet or wok over medium-high heat.
  3. Add chicken pieces and cook until browned and cooked through.
  4. Remove chicken from the skillet and set aside.
  5. In the same skillet, add mixed vegetables and stir-fry until crisp-tender.
  6. Return the cooked chicken to the skillet and pour the teriyaki sauce over the chicken and vegetables.
  7. Stir to coat everything evenly and cook for an additional 2-3 minutes.
  8. Serve the teriyaki chicken stir-fry over steamed rice or noodles.

Vegan Mac and Cheese

Ingredients:

  • 8 ounces of elbow macaroni (gluten-free if needed)
  • 2 cups peeled and cubed potatoes
  • 1 cup peeled and chopped carrots
  • 1/2 cup raw cashews
  • 1/4 cup nutritional yeast
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper to taste

Instructions:

  1. Cook the elbow macaroni according to the package instructions. Drain and set aside.
  2. In a large pot, bring water to a boil and add the potatoes, carrots, and cashews. Cook until tender.
  3. Drain the cooked vegetables and cashews, reserving 1 cup of the cooking liquid.
  4. In a blender, combine the cooked vegetables, cashews, reserved cooking liquid, nutritional yeast, lemon juice, olive oil, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy.
  5. Pour the vegan cheese sauce over the cooked macaroni and stir until well coated.
  6. Serve the vegan mac and cheese hot.

Sweet Potato and Black Bean Quesadillas

Ingredients:

  • 4 whole wheat tortillas
  • 1 cup cooked and mashed sweet potatoes
  • 1 cup cooked black beans
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced red onion
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • Olive oil for cooking

Instructions:

  1. In a bowl, combine mashed sweet potatoes, black beans, red bell pepper, red onion, ground cumin, chili powder, salt, and pepper. Mix well.
  2. Divide the sweet potato and black bean mixture evenly among two tortillas, spreading it out evenly.
  3. Top with the remaining two tortillas to create quesadillas.
  4. Heat olive oil in a large skillet over medium heat.
  5. Cook the quesadillas for 2-3 minutes on each side until golden brown and crispy.
  6. Remove from the skillet and cut into wedges.
  7. Serve the sweet potato and black bean quesadillas with salsa or guacamole.

Grilled Lemon Herb Salmon

Ingredients:

  • 4 salmon fillets
  • 2 lemons, sliced
  • 2 tablespoons olive oil
  • 2 tablespoons chopped fresh herbs (such as dill, parsley, or basil)
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium heat.
  2. Place the salmon fillets on a large piece of aluminum foil.
  3. Drizzle olive oil over the salmon and season with salt, pepper, and chopped fresh herbs.
  4. Place lemon slices on top of each salmon fillet.
  5. Fold the aluminum foil to create a packet, ensuring it is sealed.
  6. Grill the salmon packets for 10-12 minutes or until the fish is cooked through and flakes easily with a fork.
  7. Carefully open the packets and transfer the grilled lemon herb salmon to a serving plate.
  8. Serve hot with your choice of sides, such as steamed vegetables or quinoa.

Quinoa Stuffed Bell Peppers

Ingredients:

  • 4 bell peppers (any color)
  • 1 cup cooked quinoa
  • 1 cup diced tomatoes
  • 1 cup cooked black beans
  • 1/2 cup corn kernels
  • 1/2 cup diced red onion
  • 1/2 cup chopped fresh cilantro
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Cut off the tops of the bell peppers and remove the seeds and membranes from the inside.
  3. In a bowl, combine cooked quinoa, diced tomatoes, black beans, corn kernels, red onion, chopped fresh cilantro, olive oil, ground cumin, chili powder, salt, and pepper. Mix well.
  4. Spoon the quinoa mixture into the hollowed-out bell peppers, filling them to the top.
  5. Place the stuffed bell peppers in a baking dish and cover with foil.
  6. Bake for 30-35 minutes or until the peppers are tender.
  7. Remove the foil and bake for an additional 5 minutes to lightly brown the tops.
  8. Serve the quinoa stuffed bell peppers hot.

Chickpea Curry

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 tablespoon grated fresh ginger
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon chili powder (adjust according to your spice preference)
  • 1 can (14 ounces) diced tomatoes
  • 2 cans (14 ounces each) chickpeas, rinsed and drained
  • 1 can (14 ounces) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. Heat olive oil in a large pot over medium heat.
  2. Add diced onion, minced garlic, and grated ginger. Sauté until fragrant and the onion is translucent.
  3. Add ground cumin, ground coriander, turmeric, and chili powder. Stir to coat the onion mixture with the spices.
  4. Pour in diced tomatoes and simmer for 5 minutes.
  5. Add chickpeas and coconut milk to the pot. Stir well to combine.
  6. Season with salt and pepper to taste.
  7. Bring the curry to a boil, then reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld together.
  8. Garnish with fresh cilantro and serve the chickpea curry with steamed rice or naan bread.

Broccoli and Mushroom Stir-Fry

Ingredients:

  • 2 tablespoons olive oil
  • 2 cups broccoli florets
  • 2 cups sliced mushrooms
  • 1 red bell pepper, sliced
  • 1/2 cup sliced carrots
  • 2 cloves of garlic, minced
  • 2 tablespoons soy sauce (gluten-free if needed)
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon sesame oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add broccoli florets, sliced mushrooms, red bell pepper, sliced carrots, and minced garlic to the skillet. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.
  3. In a small bowl, whisk together soy sauce, rice vinegar, honey or maple syrup, sesame oil, salt, and pepper.
  4. Pour the sauce over the stir-fried vegetables and toss to coat everything evenly.
  5. Cook for an additional 2-3 minutes until the sauce thickens slightly.
  6. Remove from heat and serve the broccoli and mushroom stir-fry over cooked rice or noodles.

Baked Chicken Tenders

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into strips
  • 1 cup almond flour (or breadcrumbs for non-gluten-free option)
  • 1/2 cup unsweetened almond milk (or regular milk for non-dairy-free option)
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Olive oil cooking spray

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. In a shallow bowl, combine almond flour (or breadcrumbs), paprika, garlic powder, salt, and black pepper.
  3. Dip each chicken strip into the almond milk (or regular milk) and then coat it with the almond flour mixture, pressing gently to adhere the coating to the chicken.
  4. Place the coated chicken tenders on a baking sheet lined with parchment paper.
  5. Spray the chicken tenders with olive oil cooking spray to promote browning.
  6. Bake for 15-20 minutes or until the chicken is cooked through and golden brown.
  7. Serve the baked chicken tenders with your choice of dipping sauces, such as barbecue sauce or honey mustard.

Lentil Shepherd’s Pie

Ingredients:

  • 2 cups cooked lentils
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 cup diced onion
  • 2 cloves of garlic, minced
  • 1 cup vegetable broth
  • 2 tablespoons tomato paste
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 4 cups mashed potatoes (made with dairy-free milk and butter)

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a large skillet, sauté diced carrots, celery, and onion until tender.
  3. Add minced garlic and sauté for an additional minute.
  4. Stir in cooked lentils, vegetable broth, tomato paste, dried thyme, dried rosemary, paprika, salt, and pepper. Mix well.
  5. Simmer for 10 minutes, allowing the flavors to meld together.
  6. Transfer the lentil mixture to a baking dish and spread the mashed potatoes evenly over the top.
  7. Bake for 20-25 minutes or until the shepherd’s pie is heated through and the mashed potatoes are lightly golden.
  8. Serve the lentil shepherd’s pie hot.

Cauliflower Pizza

Ingredients:

  • 1 medium head of cauliflower, riced (about 4 cups)
  • 2 eggs, lightly beaten
  • 1/2 cup almond flour
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Pizza sauce
  • Dairy-free cheese
  • Toppings of your choice (such as sliced bell peppers, mushrooms, olives, or spinach)

Instructions:

  1. Preheat the oven to 450°F (230°C). Line a baking sheet with parchment paper.
  2. In a large bowl, combine riced cauliflower, beaten eggs, almond flour, dried oregano, garlic powder, and salt. Mix well.
  3. Transfer the cauliflower mixture onto the prepared baking sheet and shape it into a round pizza crust, about 1/4-inch thick.
  4. Bake the cauliflower crust for 20-25 minutes or until it is golden and firm.
  5. Remove the crust from the oven and spread pizza sauce over the top.
  6. Sprinkle dairy-free cheese and your choice of toppings over the sauce.
  7. Return the pizza to the oven and bake for an additional 10-15 minutes or until the cheese is melted and bubbly.
  8. Slice and serve the cauliflower pizza hot.

Conclusion

In conclusion, these kid-friendly dairy-free dinner recipes are delicious and nutritious options for families looking to incorporate more plant-based and allergy-friendly meals into their routine. Whether you’re dealing with lactose intolerance, milk allergies, or simply want to explore dairy-free alternatives, these recipes provide flavorful and satisfying options that both kids and adults will enjoy. From teriyaki chicken stir-fry to lentil shepherd’s pie, there’s a wide range of flavors and ingredients to choose from. So go ahead and try out these recipes to create memorable and enjoyable family dinners that cater to everyone’s dietary needs

FAQs

1. Can I substitute almond flour with another type of flour in the baked chicken tenders recipe? Yes, you can use breadcrumbs or any other gluten-free flour of your choice as a substitute for almond flour in the baked chicken tenders recipe.

2. Are these recipes suitable for vegans? Most of the recipes provided can be easily modified to be vegan-friendly by substituting ingredients such as eggs, milk, and cheese with plant-based alternatives. Check the individual recipes for specific instructions on vegan substitutions.

3. Can I freeze the lentil shepherd’s pie for later? Yes, you can freeze the lentil shepherd’s pie for later. Allow it to cool completely, then cover tightly with foil or transfer to an airtight container before freezing. When ready to enjoy, thaw it in the refrigerator overnight and reheat in the oven until heated through.

4. How can I make the cauliflower pizza crust hold together better? To ensure a firmer cauliflower pizza crust, make sure to squeeze out any excess moisture from the riced cauliflower using a clean kitchen towel or cheesecloth. This will help the crust hold together better during baking.

5. Can I use different vegetables in the stir-fry recipes? Absolutely! Feel free to customize the stir-fry recipes by using your favorite vegetables or whatever you have on hand. The recipes provide a basic framework that can be adapted to suit your taste preferences and seasonal produce availability.

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