Dairy-Free & Lactose-Free Main Dish Recipes

Find healthy, delicious dairy-free and lactose-free main dish recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Cinnamon-Roll Overnight Oats

Rating: 4 stars 14
It takes just minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week. Top these delicious vegan oats—inspired by classic cinnamon bun flavors—with fresh or frozen fruit and your favorite nuts and seeds.
By Carolyn Casner

German Potato Pancakes

Rating: 4.5 stars 3
Using starchy potatoes is essential for making German potato pancakes. Russet, Idaho and Yukon Gold potatoes all work. There is no flour in these potato pancakes so they're gluten-free. The natural starch from the potatoes binds the mixture together. The potato pancakes should be served straight from the pan or oven (you can skip the oven part if you don't mind standing at the stove while everyone else is eating).
Nadia Hassani
By Nadia Hassani

One-Pot Garlicky Shrimp & Broccoli

Rating: 5 stars 5
Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice.
By Carolyn Casner

American Goulash

Rating: 4.5 stars 22
American goulash, also known as old-fashioned goulash, is the perfect economical family meal. The pasta cooks right in the sauce, so this satisfying dish can cook in just one pot.
By Carolyn Casner

Weight-Loss Cabbage Soup

Rating: 4.5 stars 13
Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.
By Carolyn Casner

Chicken & White Bean Soup

Rating: 4.5 stars 20
Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.
By EatingWell Test Kitchen

Teriyaki Chicken Rice Bowl

Rating: 5 stars 2
This sweet-and-salty teriyaki chicken rice bowl is flavored with fresh grated ginger and scallions and packed with colorful veggies and everything else you need for a balanced dinner in one dish.
Olivia Dansky headshot
By Liv Dansky

Veggie & Hummus Sandwich

Rating: 5 stars 16
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
Katie Webster
By Katie Webster

Chhole (Chickpea Curry)

Rating: 4.5 stars 45
Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.
Shefaly Ravula, PA-C
By Shefaly Ravula, PA-C

Skillet Chicken Potpie

Rating: 5 stars 7
A store-bought pie crust, frozen veggies and precooked chicken simplify the prep for this easy potpie. This healthy dinner recipe is comfort food at its best.
By Andrea Kirkland M.S., RD

One-Pot Garlicky Shrimp & Spinach

Rating: 4.5 stars 16
Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.
By Carolyn Casner

Vegan Lentil Soup

Rating: 5 stars 4
This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.
Julia Levy
By Julia Levy
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Inspiration and Ideas

Peanut Butter Protein Overnight Oats
Rating: Unrated 6
Powdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.
White Bean & Veggie Salad
Rating: Unrated 10
This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.
Grilled Salmon with Sweet Peppers
Rating: 5 stars 2

It may seem counterintuitive to start the fish skin-side up. But when you flip it, the fish skin captures the juices as it finishes cooking for extra-flavorful results. Serve with chimichurri sauce (see Associated Recipe).