3 Dairy-Free Cheese Sauce Recipes (Paleo, Whole30, AIP) (2024)

FAQs

Can I have dairy-free cheese on Whole30? ›

“I've been using Kite Hill cream cheeses to add flavor, variety, and creaminess to my Whole30 meals and snacks for years. You won't believe it's not dairy! I'm thrilled to help showcase the many ways Kite Hill's products can add joy to your Whole30 or dairy-free lifestyle.”

Understanding Whole30 “Cheese”

Although traditional, dairy-derived cheese is a no-go during a Whole30, there's a world of dairy-free cheesy elements that's compatible. These include: Almond-based “ricotta” or “cream cheeses,” like select varieties from Kite Hill.

Nutritional yeast is an AIP approved food that is commonly used to add a cheesy flavour to dishes. And in this recipe, it does just that as the parmesan substitute. It's also exceptionally high in B vitamins, which helps to boost those energy levels!

Melted tapioca cheese - the best dairy-free Paleo AIP cheese! Easy to make vegan, too. Tapioca cheese looks, feels, and acts just like fresh mozzarella. It has a mild flavor that works both as a topping for pizza and other savory dishes, and even in some dessert recipes as well!

Use nutritional yeast

Nutritional yeast is a classic dairy-free cheese alternative many vegans lovingly refer to as "nooch." While it may seem unlikely that this yellow powder could replace dairy cheese, it truly does pack a cheesy kick.

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

During your elimination phase, you might replace coffee herbal tea options like rooibos, peppermint, and chamomile. All are excellent herbal teas that have added benefits for your body too! Chicory. Chicory roasted over an open fire has a flavor and texture that is comparable to coffee.

Store-bought yellow mustard, hot sauce and vinegar are normally free of all sweeteners and are thus fair game on Whole30. Not all condiments are created equal though, so it's important to continue checking your labels.

Most (but not all) varieties of Larabars or similar fruit-and-nut bars are acceptable during your Whole30. Just read your labels, as some flavors contain peanut butter, buckwheat flour, or added sugar, which are not compatible with your Whole30.

Are chickpeas allowed on Whole30? ›

Don't eat legumes

The Whole30 plan clearly says “do not eat legumes,” but the truth is that most of us don't know what legumes are. Whole30 clarifies that the plan does not allow “beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts.

Non-AIP compliant sugars

In general, artificial sweeteners, high fructose corn syrup, and natural sweeteners that do not have calories (such as stevia) should be avoided, especially in the elimination phase of the AIP diet.

Apple cider vinegar has a low sugar content and is allowed in most diets. Its ability to improve gut flora means its suitable for the AIP diet which focuses on healing the immune system and reducing gut inflammation caused by an unbalanced gut flora.

First off, fruit itself is not restricted on the Autoimmune Protocol. Different varieties of fruit (especially colorful ones) come loaded with vitamins, minerals, and antioxidants which are a great compliment to a healing diet. While fruit can have a lot of sugar, that in itself is not reason enough to avoid it.

You're welcome. You can drink it black; add unsweetened compatible nutpods, coconut milk, or almond milk; blend in Bub's MCT oil; or add cinnamon or vanilla beans to the brew. Remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and any form of added sweeteners.

Hard cheeses such as cheddar, colby, Swiss, mozzarella and Monterey Jack “are virtually lactose-free,” Cifelli explains. Additionally aged cheeses such as Parmigiano Reggiano are virtually lactose free. At less than 1 mg lactose per 100 grams even the Italian Ministry of Health allows it to be labeled as such.

What's not allowed on Whole30? You'll avoid grains, legumes, dairy, alcohol, added and artificial sugar, and foods with common additives like carrageenan, MSG, or sulfites. You also can't use Whole30-approved ingredients to make treats, such as pancakes, bread, muffins, brownies, pizza crust, or ice cream.

A dairy-free diet excludes all dairy products. This category includes milk from any animal, as well as any product made from this milk, such as cheese, yogurt, butter, and cream. Yet, people who follow this eating pattern may still eat other animal foods like meat, fish, shellfish, and eggs.