Naturally dairy-free and packed with wholesome ingredients, these easy dishes will keep you feeling your best.
When life gets busy, finding meals that nourish and come together easily is a huge win, and that’s exactly what these dairy-free recipes bring to the table.
Whether you’re cutting back on dairy for health reasons or just keen to explore new flavours, these meals strike a perfect balance, offering satisfying richness and good nutrition without any cream or cheese.
Eliminating dairy doesn’t mean sacrificing comfort, flavour or satisfaction. Many of the best midweek meals are naturally dairy-free, packed with wholesome ingredients such as colourful vegetables and lean proteins that keep you feeling your best.
Simple to whip up, bursting with vibrant flavours, and great for sharing, these dishes are bound to become go-to options for those busy evenings when you crave something both nourishing and delicious.
One-pan Mediterranean chicken with red peppers and olives
Craving a healthy, satisfying dinner for a group without the usual kitchen chaos? This one-pan wonder is the solution. Naturally dairy-free and packed with goodness, it’s ideal for when you want to put a comforting yet wholesome meal on the table. Everything cooks together in one pan, making prep and clean-up a breeze, and it’s a sure-fire crowd-pleaser.
INGREDIENTS
- 1.3-1.5kg chicken thighs, bone-in and skin-on
- 2 tbsp dried Italian herbs
- 2 tbsp extra virgin olive oil, plus extra for frying
- 1 large brown onion, finely diced
- 3 garlic cloves, finely chopped
- 1 small eggplant, diced
- 1 large zucchini, diced
- 400g canned diced tomatoes
- 310g jar roasted red pepper strips, drained
- 1 cup pitted green or kalamata olives
- sea salt and cracked black pepper, to taste
- ½ cup basil leaves, optional, to serve
- toasted sourdough or rice, to serve
- green salad, to serve
METHOD
- Preheat the oven to 160C fan-forced (180C conventional).
- Place the chicken pieces on a tray, skin side up, and pat them dry with paper towels. Sprinkle over 1 tablespoon of the dried Italian herbs.
- Heat an ovenproof saucepan or large casserole dish over medium heat. Add a little olive oil to the pan and fry the chicken thighs, skin side down first, in batches for about 3 minutes on each side or until golden. Remove and set aside.
- Using the same pan, add a little more olive oil, if needed, and cook the onion for 3 minutes, or until softened. Stir in the garlic and cook for a further 2 minutes until fragrant.
- Add the eggplant and zucchini and cook, stirring, for 3-4 minutes until they begin to soften. Stir in the remaining tablespoon of Italian herbs, the diced tomatoes, and the roasted red pepper strips. Mix well to combine.
- Arrange the chicken pieces on top of the vegetable and tomato mixture, skin side up. Cover the pan with a lid or aluminium foil and bake for 45-55 minutes. For crisper skin, remove the cover during the final 10-15 minutes of cooking and increase the oven temperature slightly.
- Once cooked, remove from the oven. Scatter on the olives, season generously with sea salt and cracked black pepper, and add fresh basil leaves, if using.
- Serve hot with toasted sourdough or rice, and a simple green salad.
Serves 6
Pumpkin, zucchini and green bean curry
Vibrant, nourishing and naturally dairy-free, this is the sort of comforting meal that fits perfectly into busy weeknights or laid-back family dinners. Coconut milk adds a wonderful creaminess without any heaviness. Quick to get on the table and loaded with wholesome vegetables, it’s the sort of dish that has everyone asking for seconds.
INGREDIENTS
- 2 tbsp extra virgin olive oil or coconut oil
- 1 brown onion, finely diced
- 2 garlic cloves, minced
- 1 tbsp fresh ginger, finely grated
- 2 tbsp curry paste (such as mild yellow or red curry)
- 500g pumpkin, peeled and cut into bite-sized cubes
- 400ml coconut milk
- 1 cup vegetable stock or water
- 1 large zucchini, sliced into half-moons
- 150g green beans, trimmed and halved
- 1 tbsp soy sauce or tamari
- 1 tsp pure maple syrup or brown sugar (optional)
- coriander leaves, steamed rice, pappadums and dairy-free yoghurt, to serve
METHOD
- Heat the oil in a large pan over medium heat. Add the onion and cook for 3-4 minutes, or until softened. Stir in the garlic and ginger and cook for a further minute until fragrant.
- Add the curry paste and cook for 1-2 minutes, stirring. Add the pumpkin cubes and toss to coat in the spices. Pour in the coconut milk and vegetable stock or water. Bring to a simmer, then cover and cook for 10 minutes.
- Add the zucchini and beans to the pan. Continue to simmer, uncovered, for another 8-10 minutes, or until all the vegetables are tender but still holding their shape.
- Stir in the soy sauce, taste and adjust the seasoning with maple syrup or brown sugar if needed.
- Sprinkle the curry with coriander leaves and serve with steamed rice, crispy pappadum, and a dollop of dairy-free yoghurt.
Serves 4
Chicken, corn and noodle soup
Perfect for hectic weeknights, this simple soup is nourishing, packed with familiar, feel-good flavours, and made with wholesome ingredients. Plus, it’s satisfyingly rich and creamy without any dairy.
INGREDIENTS
- 1.5 litres chicken stock
- 3 corn cobs, husks removed
- 5 chicken tenderloins
- 2cm piece ginger, peeled and finely chopped
- 3 spring onions, finely sliced, plus extra to serve
- 420g can creamed corn
- 1 tbsp cornflour, mixed with 2 tbsp water
- 1 tbsp soy sauce
- 2 packets instant noodles (flavour sachets discarded)
- 2 eggs, lightly whisked
METHOD
- Bring the chicken stock to a boil in a large pot. Add the corn cobs and chicken, reduce the heat to a simmer and cook for 8-12 minutes, or until the chicken is cooked through.
- Remove the chicken from the pot and set aside to cool slightly. Continue simmering the corn cobs for another 3 minutes, or until tender.
- Once cool enough to handle, shred the chicken using your hands or two forks. Cut the kernels from the corn cobs and set aside.
- Add the ginger, spring onions, creamed corn, corn kernels, cornflour mixture and soy sauce to the simmering stock. Stir to combine and allow to simmer gently.
- Meanwhile, bring a separate pot of water to the boil. Cook the instant noodles according to the packet instructions, then drain and set aside.
- While gently stirring the soup, slowly pour in the whisked eggs to create egg ribbons. Add the shredded chicken and cooked noodles to the soup. Stir well to combine and heat through.
- Ladle the soup into bowls and garnish with extra sliced spring onions. Serve hot.
Serves 4
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Sarah Pound is a nutritionist, author of the cookbook ‘Wholesome by Sarah’, and a recipe columnist for Good Food.
