Dairy-Free & Lactose-Free Main Dish Recipes

A sushi-like wrap of veggies and ranch dressing packaged in a tortilla makes an appealing lunch that kids will love. The choice of vegetables in the filling is flexible, depending on your child's preferences and what you have on hand.

This easy stir-fry is a great healthy dinner for one. Make it your own by choosing between beef and chicken. Vegetarian? Skip the meat altogether, or sub in tofu.

Mix udon and zucchini noodles for a lower-carb noodle bowl that's full of flavor thanks to the finger-licking-good peanut sauce. Using leftover chicken will save you even more time on this quick dinner recipe--you can whip it up in about 10 minutes.

Sweet potato "noodles" (spiralized sweet potatoes) are a nutritious, gluten-free alternative to starchy rice or wheat noodles. Look for them in the produce department of your supermarket. If you have a spiralizer, you can certainly make your own "swoodles" (start with 2 medium sweet potatoes).

Substituting riced cauliflower for rice trims calories and carbs in this veggie-packed dish. Use the vibrant flavors of traditional fried rice--ginger, scallions and tamari--to create a low-carb fried rice version of the classic takeout meal.

This gluten-free, vegan version of peanut noodles has a high protein content thanks to edamame and peanut butter. Spaghetti squash turns delicately sweet when roasted, which pairs wonderfully with the Thai-inspired peanut sauce.

Raw cashews are the base of this velvety smooth sauce. (A high-speed blender will yield you the creamiest results.) Nutritional yeast and tomato paste provide rich umami flavor to this easy vegan dinner.

Ditch the rice noodles and infuse spaghetti squash "noodles" with the sweet and tangy flavors of pad thai. This low-carb alternative isn't traditional, but you'll be surprised how well the delicate sweetness of the squash works in this Thai favorite.

Low-carb spaghetti squash stands in for wheat noodles in this updated twist on a classic pesto pasta dish. Cashews lend richness to the pesto, while nutritional yeast, mushrooms and sun-dried tomatoes contribute satisfying umami to this vegan dinner recipe.

Tuck these tasty chickpea patties into whole-wheat pitas and top with tahini sauce (see associated recipe, below). Be sure to soak the chickpeas overnight for the creamiest mixture. The quick-soak method won't work for these pan-fried falafel patties.

This spicy eggplant dish, popular in India and Pakistan, can be eaten hot or at room temperature. Serve with brown basmati rice and naan. Save leftovers if you can; the dish tastes better on day two when all the flavors have had a chance to meld.

Classic eggplant Parmesan is filled with cheese, but this vegan version combines nondairy mozzarella cheese with nutritional yeast for a dairy-free cheesy substitute. For the breading, use egg replacer, which you can find in natural-foods stores and the special-diet section of large supermarkets.

Silken tofu seasoned with cheesy-tasting nutritional yeast makes a flavorful vegan substitute for ricotta and Parmesan. Whole-wheat noodles and lots of veggies make this version healthier than a typical lasagna.

You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.

Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.

Simple ingredients like chicken thighs, potatoes and bell pepper turn fall-off-the-bone tender in the pressure cooker or Instant Pot in just minutes. A splash of vinegar and a sprinkle of scallion just before serving add zing to this classic family dinner.

Chicken thighs are easy on the budget and great for grilling because they stay moist in the heat. Here, they are paired with a fresh corn and tomato salad for a simple summer dinner. When grilling skin-on chicken thighs, watch for flare-ups. Move the chicken away from the flames and reduce heat, if necessary, to keep it from charring.

Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.

This delicious frittata is loaded with heart-healthy, omega-3 enriched eggs and a medley of colorful vegetables. Start cooking the vegetables on the stove and finish them up in the oven with the egg mixture. To serve, top with avocado slices, grape tomatoes and a touch of sriracha.

Spring rolls are surprisingly easy to make. Better yet, they're incredibly versatile. Smoked salmon and avocado are a classic spring roll combination for an easy healthy lunch to pack for work--or whip some up for a light party appetizer.