I’ve been a vegetarian for almost ten years now, and one thing that has always stopped me from going vegan is the cost of vegan dairy-free alternatives. Sure, I could stick with vegetables, beans, and grains, but sometimes a girl just needs some ice cream and cheese, okay? Since I’m re-considering going vegan for this school year, I wanted to share with you some comparisons of vegan dairy-free alternatives to their non-vegan counterparts. I chose to focus on price, ingredients, and protein and carb quantities. I also chose to only look at Walmart products because of their accessibility to many people in North America considering the price of going vegan. If you’re curious about going vegan or you’re vegan already, then continue reading on to see the comparisons between dairy products and their vegan dairy-free alternatives!
Cheese
Most people love cheese, I mean, what’s not to love? However, a lot of vegan recipes don’t use vegan dairy-free cheese alternatives. If you’re trying to make the transition to veganism, you may want to use vegan dairy-free cheese as a crutch before getting away from cheese altogether. Keep in mind the amount of protein you might be losing from your daily diet if you rely on cheese. Make sure to supplement this lost protein with other vegan protein sources.
- $4.87
- FILTERED WATER, COCONUT OIL, MODIFIED FOOD STARCH, POTATO STARCH, SEA SALT, NATURAL FLAVOR (PLANT SOURCES), OLIVE EXTRACT, PAPRIKA EXTRACT AND BETA CAROTENE FOR COLOR.
- 0 g protein, 4 g carbs
- $3.28
- Milk, Cheddar Cheese (Milk, Cheese Culture, Salt, Enzymes), Whey, Milk Protein Concentrate, Milkfat, Calcium Phosphate, Sodium Phosphate, Contains Less Than 2% Of Modified Food Starch, Salt, Whey Protein Concentrate, Lactic Acid, Sodium Citrate, Annatto And Paprika Extract (Color), Natamycin (A Natural Mold Inhibitor), Enzymes, Cheese Culture, Vitamin D3.
- 4 g protein, 2 g carbs per slice
- $5.38
- Ingredients: Filtered Water, Coconut Oil, Modified Corn and Potato Starch, Potato Starch, Fermented Chao Tofu (Soybeans, Water, Salt, Sesame Oil, Calcium Sulfate), Sea Salt, Natural Flavor, Olive Extract (Antioxidant used as a preservative) and Beta Carotene. Contains: Coconut and Soy
- 0 g protein, 4 g carbs per 20 g of cheese
- $1.98
- Ingredients:Â PASTEURIZED MILK, CHEESE CULTURE, SALT, ENZYMES, ANNATTO COLOR. CONTAINS: MILK
- 4 g protein, 0 g carbs per 20 g of cheese
- $3.97
- BROWN RICE PASTA (WHOLE GRAIN BROWN RICE, RICE BRAN, WATER), FILTERED WATER,TAPIOCA STARCH, NON-GMO EXPELLER PRESSED: CANOLA AND/OR SAFFLOWER OIL, COCONUT OIL, SEA SALT, VEGAN NATURAL FLAVORS, PEA PROTEIN, POTATO PROTEIN, TRICALCIUM PHOSPHATE, EVAPORATED CANE SUGAR, LACTIC ACID (VEGAN), XANTHAN GUM, YEAST EXTRACT, TITANIUM DIOXIDE (NATURALLY OCCURRING MINERAL), ANNATTO (COLOR), ONION, VITAMIN B12.
- 4 g protein, 48 g carbs per 100 g of food
- $2.78
- Organic Pasta (Organic Wheat Flour), Cheddar Cheese (Pasteurized Milk, Cheese Cultures, Salt, Non-Animal Enzymes), Skim Milk, Cream, Whey, Sodium Phosphate, Salt, Natural Butter and Cheese Flavor, Sodium Alginate, Lactic Acid, Organic Annatto Extract (for Color), Xanthan Gum.
- 12 g protein, 51 g carbs per 1 cup
Yogurt
Yogurt is such an easy go-to breakfast item. The dairy variety is full of protein and very tasty! The vegan dairy-free yogurt alternatives are still tasty, but they lack in the protein department. A good way to add protein to your breakfast is to add some protein powder to a breakfast smoothie!
- $4.98
- Almondmilk (Filtered Water, Almonds), Cane Sugar, contains 2% or less of: Pectin, Calcium Citrate, Live and Active Cultures, Tricalcium Phosphate, Vitamin D2. Contains: Almond. Live Active Cultures Include: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidobacterium Spp., L. Casei
- 6 g protein, 15 g carbs per 3/4 cup
- $3.88Â
- Ingredients: Cultured Pasteurized Organic Nonfat Milk
- 24 g protein, 9 g carbs per 3/4 cup
- $1.46
- Organic Coconutmilk (Filtered Water, Organic Coconut Cream), Organic Cane Sugar, Rice Starch, Raspberries, less than 2% of: Calcium Citrate, Pectin, Citric Acid, Natural Flavor, Locust Bean Gum, Fruit and Vegetable Juice (For Color), Live and Active Cultures, Vitamin D2, Vitamin B12. Contains: Coconut.
- 1 g protein, 25 g carbs per container
- $0.88 (online)
- Ingredients: Nonfat Yogurt (Cultured Pasteurized Nonfat Milk), Evaporated Cane Sugar, Water, Raspberry Puree, Fruit Pectin, Locust Bean Gum, Fruit and Vegetable Juice Concentrate (For Color), Natural Flavors, Lemon Juice Concentrate.
- 11 g protein, 17 g carbs per container
Ice Cream
A few years ago, hands down I would have said that missing ice cream would be a reason for me not to go vegan. However, so many vegan dairy-free ice cream alternatives have become available that this no longer should hold anyone back from making the switch. Your favorite ice cream brands like Ben & Jerry’s and Haagen-Dazs have made the commitment to providing affordable vegan dairy-free ice cream alternatives, so you can continue enjoying your favorite flavors!
- $3.97
- INGREDIENTS: ALMOND MILK (WATER, ALMONDS), LIQUID SUGAR (SUGAR, WATER), WHEAT FLOUR, COCONUT OIL, CORN SYRUP SOLIDS, SUGAR, BROWN SUGAR, PEANUTS, COCOA (PROCESSED WITH ALKALI), PEANUT BUTTER (PEANUTS), SOYBEAN OIL, PEA PROTEIN, COCOA POWDER, CORN SYRUP, PEANUT OIL, SUNFLOWER LECITHIN, SALT, CORN STARCH, GUAR GUM, LOCUST BEAN GUM, VANILLA EXTRACT, BAKING SODA, NATURAL FLAVOR (COCONUT), SOY LECITHIN, BARLEY MALT. CONTAINS: ALMONDS, COCONUT, PEANUTS, WHEAT, SOY MAY CONTAIN OTHER TREE NUTS.
- 5 g protein, 32 g carbs per 102 g
- $3.97
- Ingredients: Cream, Liquid Sugar (Sugar, Water), Skim Milk, Water, Sugar, Wheat Flour, Peanuts, Cocoa (Processed with Alkali), Brown Sugar, Egg Yolks, Cocoa Powder, Peanut Oil, Soybean Oil, Butter [Cream, Salt], Invert Cane Sugar, Salt, Chocolate Liquor, Eggs, Tapioca Flour, Peanut Flour, Peanut Extract, Vanilla Extract, Egg Whites, Guar Gum, Cocoa Butter, Natural Flavor, Carrageenan, Soy Lecithin, Baking Soda, Malted Barley Flour.
- 7 g protein, 130 g per 139 g
- $3.97
- Organic Coconutmilk (Filtered Water, Organic Coconut Cream), Pecans, Chicory Root Extract, Acacia Gum, Erythritol, Vegetable Glycerin, Pea Protein, Guar Gum, Sea Salt, Locust Bean Gum, Monk Fruit Extract, Natural Flavor.
- 2 g protein, 18 g carbs per 150 g
- $3.98
- Ingredients: MILK, SUGAR+, CREAM, PECANS, EGG YOLK AND EGG, DEXTROSE+, SKIM MILK, MOLASSES+, CORN SYRUP+, CAROB BEAN GUM, COTTONSEED OIL, VANILLA EXTRACT, SALT, NATURAL FLAVOR, SEA SALT.
- 6 g protein, 33 g carbs per 2/3 cup
- $2.75
- Water, Sugar, Corn Syrup, Belgian Chocolate, Powdered Sugar (Sugar, Corn Starch), Cocoa Processed with Alkali, Sunflower Oil, Cocoa, Coconut Oil, Soybean Oil, Soy Lecithin, Pectin, Vanilla Extract, Salt, Natural Flavor, Sunflower Lecithin.
- 3 g protein, 54 g sugar per 102 gÂ
- $3.88
Ingredients: White Chocolate Ice Cream: Cream, Skim Milk, Cane Sugar, Egg Yolks, Cocoa Butter, Natural Flavor. Milk Chocolate Ice Cream: Cream, Skim Milk, Cane Sugar, Cocoa Processed with Alkali, Egg Yolks. Belgian Dark Chocolate with Vegetable Oil: Unsweetened Chocolate, Sugar, Coconut Oil, Soy Lecithin, Vanilla Extract.
4 g protein, 26 g carbs per 2/3 cup
Eggs
I know that eggs aren’t a dairy product, but they tend to get lumped in with actually dairy products, so I’ve decided to include them here. Luckily, vegan egg alternatives exist both for baking and cooking!
- $6.66
- Potato Starch, Tapioca Flour, Baking Soda, Psyllium Husk Fiber
- 0 g protein and 8 g carbs per servingÂ
- $5.74
- Eggs
- 6 g protein and 0 g carbs per egg
Milk
Milk has to be one of the easiest dairy products to replace with a vegan dairy-free alternative. There are so many great options! My personal favorite vegan dairy-free milk alternative is the Ripple Original Nutritious Milk. It has the same amount of protein per serving as dairy milk. Plus, it tastes almost exactly like the real thing!Â
- $3.48
- Oatmilk (Water, Oats), Sunflower Oil, Dipotassium Phosphate, Calcium Carbonate, Tricalcium Phosphate, Sea Salt
- 2 g protein, 9 g carbs per 8 fl oz
- $3.66Â
Ingredients: Organic Grade A Reduced Fat Milk, Vitamin A Palmitate, Vitamin D3.
8 g protein, 12 g carbs per 8 fl oz
- $3.48
- Almondmilk (Water, Almonds), Calcium Carbonate, Sunflower Lecithin, Sea Salt, Potassium Citrate, Natural Flavors, Locust Bean Gum, Gellan Gum. Contains: Almond.
- 1 g protein, 1 g carbs per 237 mL
- $3.22
- Ingredients: Reduced Fat Ultra-Filtered Milk, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3. Contains: Milk.
- 13 g protein, 6 g protein per 8 fl oz
- $3.97
- Water, Ripptein® (Water, Pea Protein), Cane Sugar, Sunflower Oil, Contains 1% or less of: Vitamin A Palmitate, Vitamin D2, Vitamin B12, Tricalcium Phosphate, Dipotassium Phosphate, Sunflower Lecithin, Natural Flavor, Sea Salt, Guar Gum, Gellan Gum
- 8 g protein, 6 g carbs per cup
- $2.09
- Ingredients: REDUCED FAT MILK, VITAMIN A PALMITATE, VITAMIN D3.
- 8 g protein, 13 g carbs per cup
Sour Cream
If you love dolloping on a heap of sour cream on your tacos or potatoes, then you’re in luck because vegan dairy-free sour cream does exist! You can also make vegan sour cream using a tofu recipe, but purchasing a vegan dairy-free sour cream alternative is sometimes just easier and less of a hassle than making your own.
Breakstone's All Natural Sour Cream - 24 oz Tub
- Price not listed
- Wayfare Dairy Free Base (Water, Organic Butter Beans, Organic Oats), Organic Coconut Oil, Organic Gum Arabic, Cultured Dextrose, Calcium Citrate, Sea Salt, Organic Konjac Root Powder, Citric and Lactic Acid, Vitamin E.
- 0 g protein, 2 g carbs per 2 tbsp
- $2.44Â
- Ingredients: Cultured Pasteurized Grade A Milk And Cream, Enzymes.Â
- 1 g protein, 1 g carbs per 2 tbsp
Cream Cheese
Bagels would be so bland without cream cheese! I’m happy to report you can get vegan dairy-free cream cheese alternatives at Walmart so your bagel game doesn’t have to suffer 🙂
- Price not listed
- ORGANIC CASHEWS, FILTERED WATER, ORGANIC COCONUT CREAM, SEA SALT, ORGANIC DRIED GREEN ONIONS, ORGANIC WHITE PEPPER, CULTURES.
- 3 g protein, 4 g carbs per 1 oz
- $3.12
- Ingredients: Pasteurized Milk And Cream, Whey Protein Concentrate, Whey, Salt, Dried Chives, Carob Bean Gum, Dried Onions, Natural Flavor, Natamycin (A Natural Mold Inhibitor), Vitamin A Palmitate, Cheese Culture.
- 2 g protein, 2 g carbs per 2 tbsp
Mayonnaise
I have to say, I’m not a huge fan of mayonnaise. I do like the taste, but it just makes feel unhealthy eating it for some reason. I choose to substitute mayo on sandwiches for avocado, but there are some vegan dairy-free recipes I’ve come across for vegan mayonnaise, so sometimes, you just need a bit of vegan dairy-free mayo alternative to add a little something to life.
- $4.68
- EXPELLER-PRESSED CANOLA OIL, FILTERED WATER, BROWN RICE SYRUP, APPLE CIDER VINEGAR, SOY PROTEIN, SEA SALT, MUSTARD FLOUR, LEMON JUICE CONCENTRATE.
- 0 g protein, 0 g carbs per 1 tbsp
- $3.77
- Ingredients: SOYBEAN OIL, WATER, WHOLE EGGS AND EGG YOLKS (WHOLE EGGS AND EGG YOLKS), VINEGAR, SALT, SUGAR, LEMON JUICE CONCENTRATE, CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY), NATURAL FLAVORS.
- 0 g protein, 0 g carbs per 1 tbsp
Coffee Creamer
I know coffee creamer isn’t technically essential if you have dairy-free milk and sugar, but come on. Most days, you need that extra boost of yum in your mug. Thankfully, vegan dairy-free creamer alternatives are affordable and readily available!
- $3.98
- Almondmilk (Filtered Water, Almonds), Cane Sugar, High Oleic Sunflower Oil, Pea Protein, Potassium Citrate, Baking Soda, Sunflower Lecithin, Natural Flavor, Sea Salt, Gellan Gum.
- 0 g protein, 4 g carbs per 1 tbsp
- $3.98
- Ingredients:Â Skim Milk, Cane Sugar, Cream, contains 2% or less of: Natural Flavor, Guar Gum.
- 0 g protein, 5 g carbs per 1 tbsp
- $4.38
- Almondmilk (Water, Almonds), Coconut Cream, Pure Cane Sugar, Natural Flavors, Sunflower Lecithin, Calcium Carbonate, Sea Salt, Potassium Citrate, Locust Bean Gum, Gellan Gum.
- 0 g protein, 2 g carbs per 15 g
- $4.98
- Ingredients: Nonfat Milk, Heavy Cream, Sugar, Natural Flavor.
- 0 g protein, 5 g carbs per 1 tbsp
