Family meals can be challenging if your child is lactose intolerant. Even if everyone’s excited about eating classic favorites like baked mac and cheese, your kid might feel left out of the fun. What is a good substitute for cheese for lactose intolerance?
Lactose Intolerant Life Redefined
Don’t worry about upsetting anyone’s stomach when preparing for your next meal. These are excellent cheese swaps for lactose intolerance that are much easier on little tummies. We’ve found them successful in our families because they have little to no lactose sugar.
1. Brie
Cheese and lactose intolerance make life more challenging for those sensitive to lactose sugars, but there are still many savory cheeses your young one might enjoy. All you have to do is check the labels on the various cheeses at your preferred grocery store.
Depending on the brand, brie can include 0%–2% lactose if the culturing process uses different starter culture bacteria. Look closely at the packaging to ensure the lactose percentage is within this range. Sensitive stomachs may not even be able to tolerate such a small amount.
Once you get home, cut a small slice to see how one affects your kid’s stomach. If a few hours pass without issue, they may be able to consume brie without gas, cramping or an emergency bathroom trip.
It’s worth noting some cheeses store differently than others. Brie needs to breathe. After slicing it and enjoying a few bites, wrap the cheese in parchment or waxed paper. Close it with a single piece of tape or fold the paper under the remaining cheese. It will last for a few days instead of growing mold overnight.
2. Cheddar
Mild and sharp cheddar could be potentially good cheese swaps for lactose intolerance in your family. They have the same lactose percentage range as brie, so let your child try a small bite of each while you’re at home.
Cheddar may be more challenging to give up for a completely lactose-free diet. It’s in many standard meals, like casseroles, salads and wraps. Learning how much your kid can eat and which brands have the most lactose-free cheese will make life easier. You could have a future of gorgeous cheddar cheese boards with various crackers for snacks after everyone gets home from school.
3. Blue
Who can resist the crumbling, salty goodness of blue cheese? Lactose-intolerant kids may shy away from it, but it could be an excellent addition to your weekly menu. It’s low in lactose and has some microorganisms, which research shows could help with lactose digestion even in sensitive people.
Give your child a small bite of blue cheese while you’re at home to see how it affects their stomach. It could be safer than cheese high in lactose sugars, like feta or ricotta. What’s more, cheese contains minerals and calcium that help strengthen teeth, so it’s a win-win!
Want more ideas for cheese-based meals? Make your next family pizza night healthier by blending veggies into your sauce and topping it with crumbled blue cheese. You could even convert the dough into blue-cheese breadsticks on the side of hearty salads covered in protein. It’s easy to cook with this cheese and even easier for kids to digest if they’re lactose intolerant.
Storing blue cheese requires something other than a Ziplock bag or Tupperware container. This cheese is sensitive to moisture and odors, so cover it with aluminum foil as tightly as possible. It’ll stay fresh for a few days. Watch for fuzzy blue, pink or grey spots along the blue veins to know when it’s not safe to eat anymore.
4. Plant-Based
The milk substitute market has a value of $1.27 billion this year, partly due to the rise of veganism. People who eat vegan foods don’t want to consume animal products. While that rules out traditional cheeses, numerous cheese swaps for lactose intolerance come from vegan alternatives.
Many brands make vegan cheese with soy, coconut oil, vegetable oil and nuts. It’s a good substitute for cheese for lactose intolerance, but only if your little one isn’t allergic to nuts. See if there are any vegan cheeses at your grocery store that align with these healthy vegan guides and tips, and test them at home.
It’s better to try vegan cheese in small servings. Even though there’s no lactose in them, the higher percentage of nut oils or soy could irritate your child’s sensitive stomach. The lower-calorie cheese might support their healthy diet more efficiently if they tolerate the ingredients.
This is also something to consider if you hope to reduce the total sugar in your family’s diet. Lactose sugar is natural but may not be best for a child with a sensitive stomach. Exchanging other sugars for organic alternatives — like honey or agave syrup — and buying vegan cheese might be your family’s first steps toward a diet that supports their overall well-being.
5. Lactose-Free Brands
Check the dairy aisle at your local grocery stores to compare their available brands. Many companies started making plant-based cheese products over the last decade because more people understand lactose intolerance as a lifelong condition.
These products don’t always include strictly plant products, so they may not all be vegan-friendly. However, they’re safe for most people with complicated diets due to cheese and lactose intolerance.
Lactose-free cheese products can also have special labels promising extra nutrient fortification. The boost may improve your child’s energy levels if they tire between learning with flashcards and hanging out with friends.
Brands like these often use a natural lactase enzyme during production. It breaks down the existing lactose without affecting the milk’s quality or flavor, so you’ll get cow’s milk without any lactose. If your kid’s stomach tolerates lactose-free cheeses and other dairy products, you can explore options in the ice cream aisle made by the same brands.
Enjoy Savory Family Meals Together
Now that you know a few good substitutes for cheese for lactose intolerance, bring up these options with your child. See which ones they want to test first and cut one small bite for them to try without anything else in their stomach. You’ll likely find something that better suits your kid’s lactose intolerance and gain new ways to enjoy eating together at home.
