Easy Lactose Free Snacks

By Jasmine Hanner

, 2018

As seen on www.runnerclick.com

If you’re an adult who suffers not one bit from lactose intolerance, count yourself among the very lucky people of the world! Many individuals begin to feel the effects of lactose intolerance as they get older. Lactose intolerance is very much on a spectrum in terms of how it affects each individual – some people feel sick when they eat ice cream, but they feel ok eating small amounts of cheese. Others can tolerate a small amount of milk, say, in their coffee, but nothing else.

What is Lactose Intolerance?

Lactose intolerance, also known as lactose malabsorption, is a digestive disorder that is caused by an inability to digest sugars in dairy (called lactose). People suffering from this condition are unable to digest lactose because their body does not make enough of the enzyme lactase, which is required in order to break down lactose. While the condition is relatively harmless, the effects can be quite unpleasant – just ask anyone with lactose intolerance. The symptoms include but are not limited to diarrhea, bloating, gas, and abdominal cramps whenever lactose is ingested.


The Good News

The good news is that all is not lost! There are many tasty recipes that are naturally lactose-free. And in the last decade or so, the lactose-free product market has grown in leaps and bounds. Now, you can purchase lactose-free dairy milk at almost any grocery store. In many health food stores, you can also buy lactose-free butter, lactose-free yogurt, and even lactose-free cheese. You can, of course, also try milk alternatives like soy, almond, or coconut milk. 

Did You Know?

Did you know that cheeses that are aged over 12 months are essentially lactose-free? This is because most of the lactose is found in the liquid whey, which is slowly squeezed out as the cheese ages and hardens. Because of this wonderful miracle, many aged kinds of cheese such as parmesan, extra sharp cheddar, and swiss cheese are lactose-free and can be enjoyed by those with lactose intolerance.


Easy Lactose-Free Snacks

Peanut Butter Protein Balls

These delicious little snacks have a little bit of everything: sweet, salty, savory, and they pack a big protein punch in a small package! Just the right thing to help you forget you are on a lactose-free diet, and to give you a little energy boost at any time of day.

This recipe is also: gluten-free, vegan, whole grain, dairy-free
Prep Time: 10 minutes

Refrigeration Time: 30 minutes

Calories per Serving: 116

Servings: 24 (1” balls)

1 cup peanut butter
1/4 cup honey (or brown rice syrup for vegans)
2 teaspoons vanilla extract
1 1/2 cups rolled oats
1/2 cup unsweetened shredded coconut

1/4 teaspoon salt
1/3 cup chocolate chips (or vegan chocolate chips)
2 teaspoons water


Easy Homemade Energy Bars

These homemade energy bars are so easy to make, you’ll wonder why you ever bought any at the store. They’re nutritious, delicious, and the best thing about them? You can easily alter the recipe to include your favorite flavors – chocolate chips, different types of nuts, shredded coconut, cranberries, etc.

This recipe is also: gluten-free, vegan, dairy-free
Prep Time: 15 minutes

Refrigeration Time: 30 minutes

Calories per Serving: 191

Servings: 12 bars (depending on size)

3/4 cup rolled oats
1/4 cup almond butter
1/4 cup chia seeds
1 tablespoon maple syrup
1 scoop vanilla protein powder (optional – if you choose to exclude this, use less water)
1 teaspoon cinnamon
1 teaspoon pure vanilla extract
1 tablespoon maca powder
1/4 cup water

1. Place all of the ingredients in a food processor, and pulse the mixture until it is blended well. The mixture should come out kind of sticky so that it’s easy to press together and form into individual bars.
2. Form the mixture into bars (in whatever snack size you find most convenient) and place bars in the refrigerator for 30 minutes to set.


Candied Spiced Pecans
These special candied pecans (or whichever nut you choose) are a warm, sweet pick-me-up for any season. If you like salty or spicy, you can add in an extra pinch of salt or a 1/8 teaspoon of cayenne!

This recipe is also: gluten-free, dairy-free
Prep Time: 15 minutes

Refrigeration Time: 60 minutes

Calories per Serving: 84

Servings: 12

1 egg white
1 tablespoon water
3 cups pecan halves (or your favorite nut)
½ cup of sugar
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon salt
¼ teaspoon cloves, ground

1. Preheat oven to 250ºF. Line a baking sheet with parchment paper or aluminum foil.
2. In a medium bowl, whisk together the egg white and water until frothy. Add the nuts and stir until mixture is all moistened.
3. In a small bowl, mix the sugar, cinnamon, nutmeg, salt, and ground cloves. Sprinkle this mixture over the bowl of nuts and stir to combine well.
4. Spread the nuts out on the baking sheet and bake for one hour. Stir the mixture about every 15 minutes, and be extra careful in the last quarter hour of baking – they can easily burn!
5. Let cool completely before serving.

Aloha, my name is Jasmine.

I'm a freelance writer, editor, and content creator based out of Maui, Hawai'i, USA.

I travel the world, write, take photos, surf, and hike!