Casein-Free Diet: What to Eat, What to Avoid & Where Casein Hides
If you or your child is avoiding dairy due to allergies, autism, sensitivities, or a specific health
condition, understanding the difference between casein and lactose is key. Casein is the protein
found in milk and dairy products and is often hidden in surprising places. This guide helps you
identify safe foods, foods to avoid, and common sources of hidden casein. (lactose is the sugar in dairy, not a protein)
Foods You Can Eat on a Casein-Free Diet
Fruits & Vegetables
• All fresh, frozen, and dried fruits (unsweetened)
• All vegetables (steamed, raw, or roasted)
Proteins
• Fresh meats and seafood (unprocessed)
• Eggs
• Beans, lentils, legumes
• Nuts, seeds
Grains
• Rice, quinoa, oats, corn, buckwheat, millet
• Casein-free cereals, pasta, breads (check labels)
Dairy-Free Alternatives (Soy-Free)
• Almond milk, oat milk, coconut milk, rice milk
• Coconut- or almond-based yogurt
• Nut-based cheeses (read labels)
Healthy Fats
• Olive, avocado, and coconut oil
• Nut butters (almond, cashew)
Foods to Avoid
Dairy Products
• Milk (cow, goat, sheep)
• Cheese (all types)
• Butter, cream, ghee
• Ice cream, yogurt, kefir
• Whey protein (unless labeled casein-free)
• Caseinates (sodium or calcium)
Processed Foods
• Flavored chips or snacks
• Protein bars with dairy
• Bakery items with milk powder
• Processed meats (unless dairy-free)
Hidden Sources of Casein
Watch out for casein in:
• Creamy sauces (Alfredo, cheese sauce)
• Ranch and blue cheese dressing
• Pesto (with Parmesan)
• Non-dairy creamers
• Some margarine
• Some medications and supplements (check “inactive ingredients”)
Label Clues:
Look for ingredients like:
Casein, caseinate, milk protein, milk solids, whey protein concentrate - Avoid these!
Pro Tips
• Lactose-Free ≠ Casein-Free
Lactose-free products still contain milk protein (casein).
• Check Labels Carefully
Even "non-dairy" items may contain casein in small amounts.
• Cook at Home
Homemade meals give you full control over what’s in your food.
