Recipes For a Soy, Dairy, And Egg Free Diet!

Since the first month of breastfeeding Savannah, I’ve had to change my diet drastically. With her protein intolerance to soy, dairy, and egg, I not only had to get super creative with what I could eat and the ingredients I could use, but I also had to make sure that I had a well-rounded, filling diet because how much and how well I ate directly impacted my milk supply. Talk about a lot of pressure! I tried for the most part to slowly cut items out of my diet so my supply wouldn’t be affected, but in some cases, like with cutting out eggs, I had to cut it out immediately. I was super lucky that my supply was not affected by any of this but know that it does happen so talking with your pediatrician and or a lactation specialist is very important when navigating this field. I unfortunately had to kind of navigate it on my own, so I like to think I’ve gotten pretty good at this. I have come up with some seriously boring meals on my own, but my #1 source of inspiration and guidance has been Pinterest and other bloggers! So, I seriously cannot take credit for about ¾ of these recipes! I am just listing 4 of my favorites but I may add more if I find some that are worth mentioning!

So, I’m learning that the #1 difficulty maintaining this diet is the fact that I basically have to make everything. Whether it’s for breakfast, lunch, or dinner, cooking with raw food has become a part of our new normal. I have said this before but I gotta say it again – this has got to be the best times in history to be experiencing this because people are becoming more and more aware of the dangers of certain ingredients and food intolerances are actually being recognized as legit. The problem is that it’s a budding market so there isn’t necessarily a lot of competition, making the price tag for premade food that are allergen friendly pretty dang pricey. So, while I’ll indulge in nadamoo ice cream or Leah’s Better Bites every now and then, it just doesn’t make sense financially to rely on them long term. So, here is where cooking and baking come in! While I would ideally love to have a breakfast, lunch, and dinner section of recipes to give you, I still struggle with finding variety in some of these areas. Breakfast is my faaavorite meal but probably the hardest for me to cook for. My plan is to dive into that area next and create a little short list of recipes to help me, and anybody else interested, along! For now, I am just going to show you some desserts and dinner recipes I have found and really enjoy!


Chickpea Peanut Butter Chocolate Chip Cookies

This recipe I found from a Instagram influence, Jen Saviano and I actually just made it for the first time this week! Her page is so awesome for recipe ideas. She explains that she sees food as fuel, but she still puts in a lot of effort and time into keeping the flavor and variety for each meal. Her recipes are extremely health conscious, but I still need to tweak some for my current diet! I’ll have a couple more of her recipes on here!


  • 1 can of chickpeas
    • aka Garbanzo beans! I had to look this one up lol to make sure to drain and rinse these before mixing them with the other ingredients!
  • ½ cup of all-natural peanut butter
    • I have to eat the peanut butter that is literally just peanuts and salt – nothing else. This recipe calls for that kind! The normal jiff peanut butter with the extra additives will not work here!
  • ¼ cup maple syrup or honey
    • I chose to use honey because most maple syrups actually have natural flavoring in it – which is most likely soy. The maple syrups that do not are insanely expensive too! Honey is affordable and has very simple ingredients!
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp chia seeds
  • Handful chocolate chips! I use Enjoy Life semi-sweet chocolate chips and they taste exactly the same to me! But they are $5 a bag so I only get them if I really want something sweet lol


  • Blend everything except the chocolate chips together in a blender or food processer! After blending, put as many chocolate chips into the mixture as you like and stir it all together. Then, roll the dough into little balls and place them on a cookie sheet.
  • Preheat the oven to 350 degrees and bake the cookies for 10 minutes.

Peanut Butter Cheerio Bars

            This is by far the easiest, quickest recipe I have found! I treat these bars as both dessert and snack because let’s be real, the ingredients don’t scream one or the other here!


  • 3 cups of original cheerios
    • Cheerios are actually gluten, dairy, soy, and egg free! But not the honey nut cheerios, those can be used but they aren’t allergen free!
  • ¾ cup of all-natural peanut butter
  • ½ cup of honey


  • Adding chocolate chips or 1 tsp of vanilla extract will sweeten it up a bit! I didn’t have either on hand when I made them the first time and I still devoured them in basically a day.


  • Warm the peanut butter and honey together on the stove on low-medium heat so they easily blend together.
  • After mixture is blended, take off heat and mix in 3 cups of cheerios.
  • Using an 8×8 dish, place aluminum foil on the bottom and spread the mixture to evenly coat the bottom.
  • Place in fridge for 2-3 hours minimum! I usually make them before a I go to bed and then cut them in the morning. The longer they remain in the fridge, the better they are!
  • Cut the bars while they are still in the dish and once cut, lift the edges of the foil and the bars will come off super easily! Enjoy!


Chicken Fajita mix with Lettuce Wraps

            I combined this recipe with ingredients I found on Pinterest and Jen Saviano! It’s a pretty straightforward recipe and is super simple to make!


  • 2 chicken breasts
  • 1 yellow pepper
  • 1 green pepper
  • 1 red pepper
  • 1 yellow onion
  • Lettuce hedge
  • Olive oil
  • Any peppers you desire! Jalapenos and poblano peppers would work well!

Fajita Mix Ingredients!

You are welcome to use pre-made taco mix, but I had to make my own because all the packets we had contained soy in them. So sad! So, here is one that you can make from scratch. Now, I haven’t actually inspected each dry spice to see if the ones I have, have soy because honestly …that’s just too much for me!

  • 2 tbsp of chili powder
  • 2 tsp of Cumin
  • 1.5. tsp of garlic powder
  • ½ tsp of onion powder
  • 1 tsp of oregano
  • ½ tsp of paprika


  • Preheat oven to 425 degree
  • Cut all the peppers and onion into thin slices and spread out onto a baking sheet
  • Cut the chicken into slices. Cover each piece with the fajita mix and then place each of the strips on top of the slices of peppers and onions
  • Sprinkle the remaining fajita mix over mixture and drizzle approx. 2 tbsp of olive oil over entire tray. Use tongs to make sure everything is completely coated
  • Place tray into over for 30 minutes, gently mixing everything halfway through.
  • After finished, place fajita mix onto lettuce pieces and eat away!

Tomato Cream Spinach Sauce with Pasta or Gnocchi

            This is a sauce that I used to make all the time but stopped when I had to stop eating dairy. Then I saw a blogger making it and suggested that to make it vegan, to substitute cashew cream or coconut cream! I honestly didn’t even know those were a thing! I was so excited to try it and it did not disappoint! So, this recipe can be changed in a couple of different ways. The tomatoes used can be canned, fresh, or sundried. I used to use a mixture of sundried tomatoes and fresh tomatoes, but for this specific recipe, I’m trying out canned and fresh mixed!


  • A can of diced tomatoes/fresh roma tomatoes/sundried tomatoes
  • 4 garlic cloves
  • 1 large yellow onion
  • 1 can of coconut or cashew cream
    • I use coconut cream!
  • Lots of spinach
  • Fresh basil
  • Olive oil
  • Any type of pasta you desire! I personally love to use fusilli or gnocchi


  • First grate the garlic and mince the onion
  • Add the onion with olive oil to a pan and let the onion sweat for a little bit. After 5 minutes or so, add the garlic.
  • Next you will add the tomatoes! You are going to let this simmer together for a while until it starts to thicken up
  • Next add the spinach, this won’t take long to cook
    • You may want to use a lot here because once it starts to wilt, a lot doesn’t exactly look like much! 2 cups are a good place to start and add more if you desire.
  • Add the coconut or cashew cream and mix together
  • Lastly, add the basil. You do not want to cook the basil too long because it can start to taste bitter after a while.
  • Hopefully whichever pasta you decided to go with is finished at this point! I personally like to add my noodles or gnocchi directly into the sauce, but you can also ladle it onto your choice too!
  • Viola! All finished!

Cooking in itself takes a lot of practice, even if you do have a recipe right in front of you! I have gotten a lot of practice in these past couple of months and I definitely believe that there is an art to cooking. It has been hard to maintain motivation when it comes to cooking every single meal, so meal prepping is definitely a useful tactic for situations like this! But I like to mix things up a lot, so I haven’t done that very much. What I have been doing instead is making an extra-large portion so we can get a couple meals out of each dish I make but I won’t be restricted to that specific dish for longer than a couple of days and I have minimal waste. I have a couple more recipes that I want to try these next couple of weeks and if I think they are worthwhile, I’ll let you all know!

If you have any recipes that you really enjoy that are dairy, soy, and egg free, send them my way! I have nothing but time and my taste buds can handle anything at this point!

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