Dairy-Free & Lactose-Free Main Dish Recipes

This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.

This easy Thai-inspired coconut curry shrimp is loaded with vegetables and gets tons of flavor from prepared green curry paste and coconut milk. The sweet and spicy sauce gets sopped up by a bed of hot brown rice. Serve with a crunchy Asian slaw to round out the meal.

Leftover cooked potatoes and peppers form the base of this quick weeknight meal for one. Alternatively, use frozen cubed hash browns and and bell pepper-onion stir-fry mix.

Cook once; eat thrice: this chicken shawarma recipe makes a satisfying single-serving dinner, plus extra chicken, potatoes, and onions that you can use later in the week.

This Moroccan chicken stew is inspired by a traditional tagine, a dish which takes its name from the pottery vessel it's made in (a skillet works here). Serve with a side of roasted vegetables and whole-wheat couscous, if desired.

This technique sears chicken thighs before braising. Serve this vibrant skillet chicken dish with rice or cauliflower rice.

Preparing this spice-seared salmon recipe is a joy for the senses! Rubbing salmon with spices creates a light, delicious main course. Serve this recipe with roasted potatoes or brown rice. If you have leftover salmon, serve it on top of a simple salad for a satisfying lunch the next day.

Keep the mess to minimum with this easy sheet-pan dinner. Cherry tomato halves roast alongside salmon fillets and make a delicious topping combined with olives, garlic and thyme in this easy fuss-free dinner.

If it isn't already, this vibrant dish will make oven-roasted chicken a favorite at your house. With the lemon potatoes, it's an irresistible and simple meal. You can use the leftover meat in soup, sandwiches, and salads.

This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

A tangy tahini-ginger-soy mixture both marinates the tofu and serves as a sauce for this colorful veggie wrap recipe. Look for spinach tortillas for an additional pop of green.

The classic pairing of dill and roasted salmon gets an upgrade with a tangy mustard-caper sauce.

Fresh cilantro, parsley, and lime juice make a tangy green salsa that adds lively flavor to this easy grilled shrimp recipe.

Tabbouleh is a Lebanese dish that relies on plenty of fresh parsley and just a hint of mint. Here, we add pan-seared chicken to transform this tabbouleh recipe into a heartier meal.

Massaman curry is a traditional Thai-style curry, popular for being milder in flavor and rich in taste. When students in Georgia were challenged to use local ingredients to come up with a creative dish that could be easily made in cafeterias, this recipe was a finalist. The kids wanted to cook their rice in milk with turmeric to give it a creamy texture and golden color, but they swapped in rice milk to keep the dish dairy-free. Regular milk works just as well. Adapted from Georgia Farm to School.

Black beans, black rice and black sesame seeds all contain anthocyanins, potent antioxidant compounds that have been shown to reduce inflammation. So "forbidden" rice isn't just striking, it's also a serious nutrition upgrade. Simmering it in coconut milk adds rich aroma and flavor.

These flank steak fajitas make for a tasty, healthy dinner in a pinch. Preheated sheet pans sizzle the meat and vegetables just like in a skillet, but with a whole lot more hands-off time.

Sweet white balsamic vinegar balances tart rhubarb in a simple pan sauce for this quick chicken cutlets recipe.

This stir-fry recipe calls for buying shrimp that's already peeled and deveined, which saves you about 10 minutes of prep time. Want this on the milder side? Swap ketchup for the chili-garlic sauce.

Risotto gets a whole-grain upgrade by swapping in farro (a type of wheat) for the white rice. The farrotto adds a chewy bite and nutty flavor, plus 4 extra grams of fiber per serving.