No Dairy, but what about Eggs?

Gluten-Free, Dairy-Free Dutch Baby

Over the years I’ve had countless inquiries about eggs. I’m dairy-free, can I eat eggs? Why do you have an egg recipe on a dairy-free website? Some are confused and polite, but some are downright belligerent!

I finally created a post entitled “Are Eggs Dairy?” to direct people to whenever the question arises. You can read that post to better understand the difference, but the fact of the matter is eggs and milk products are very different foods. It is true that egg allergies are more commonly seen in those with milk allergies versus those without any food allergies, but most people with a milk allergy or intolerance can in fact eat eggs. I think this becomes even more important for those who are gluten-free.

Many who are gluten-free have to go dairy-free, too. Lactose intolerance is very common among those who are newly diagnosed with Celiac Disease, and cross-reactivity with milk protein seems to be on the rise for those with gluten intolerance or sensitivity. However, those who assume (without confirming via an allergy or elimination test with their physician) that they must cut out eggs with the milk may be in for more of a struggle than need be.

Have you ever tried making coconut flour baked goods without eggs? What about waffles without dairy, gluten, and eggs? What if you are craving chicken tenders, homemade veggie burgers, or eggplant cutlets? These things can definitely be done, but they are a lot easier if you can use eggs, particularly if you are new to gluten-free cooking and baking.

Personally, I did have an egg intolerance as a child, and even in adulthood they haven’t always made me feel great.  However, I have found that I can enjoy eggs periodically, in small amounts, and particularly when baked and when organic.

Why organic? There are many arguments out there for why to always buy organic eggs. I’m not here to regurgitate the facts, but rather to tell you what works for me and many other people.

For years I tried to reintroduce eggs into my diet. They always made me feel very nauseous and left my digestive tract uneasy within 10 minutes of consuming. One day, by chance really, I trialed an organic egg, and I was fine – not a symptom in site. Unable to settle for that simple answer, I’ve tested conventional and organic eggs from various farms and without fail, the conventional eggs cause distress, and the organic eggs sit fine.

I’ve spoken with many others over the years who have found the exact same thing. So if eggs don’t sit well with you, consider trialing organic.

Here are a couple of “baked egg” recipes that I enjoy on occasion:

Healthy Dairy-Free & Gluten-Free Dutch Babies w/ Maple Blueberry Sauce (pictured above)

Grain-Free Coconut Flour Snickerdoodles (pictured below)

grain-free, dairy-free snickerdoodles

Let’s talk eggs! Where do eggs fit in your diet? Do you like them? Avoid them? What are your favorite ways to use them or substitute them?

Alisa Fleming is the founder of the largest dairy-free website, Go Dairy Free, and author of the best-selling special diet book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living.

Follow Alisa on Facebook, Twitter, and Pinterest.

14 Responses to No Dairy, but what about Eggs?

  • This is a great post! Thanks, Alisa. I love eggs, but I have also found them to hurt my digestive track sometimes. I try to limit my intake of eggs, but haven’t thought to try just organic. I eat free-range eggs, assuming they’re organic, but they might not be. This will definitely be checking out when I get home!


  • Outstanding post, Alisa! Most of us who blog for special diets are on the receiving end of the eggs and dairy confusion. I’ve seen lots of speculation on why, but that’s neither here nor there, as now I’m happy to have posts to reference when folks ask or get confused and point a figure at me. ;-) Thank you! Thanks, too, for sharing the info on organic eggs. I’ve had some organic eggs that I didn’t do well with at all and later found out that they had been fed wheat. Consuming eggs from wheat-fed chickens is not supposed to be a concern for those who are gluten free, but it was one for me. What those chickens eat definitely matters even you and I don’t know all the why’s, so thank you for sharing that info, too.



  • Oops, that would be “finger” not “figure.” LOL


  • I think a lot of people may assume the recipes will be vegan because they’re dairy free, and ask because of that. Just a guess!


  • Maggie Savage says:

    Interesting post Alisa. Both Callum and Pete had to go off eggs for a while as they were causing problems. We’ve been slowly reintroducing them though and all seems well. We usually limit eggs to once a week though.


  • Sandy says:

    Another thing to try is to find a farmer who is not bleaching the eggs. I was surprised to find that commercial eggs are bleached! Should have known I guess. But since I am sensitive to bleach, it makes sense that I can eat eggs from a farmer who doesn’t bleach them.


  • Alta says:

    Great post, Alisa! I too have heard of people that have issues with traditional eggs noticing that higher-quality eggs are easier to digest. And this is a great post to help answer that “Are Eggs Dairy” issue!


  • Ricki says:

    I guess it always surprises me when people ask that questions, as the two seem so definitely different to me! But good to know that organic won’t upset the digestive tract as much as conventional.


  • Great post, Alisa, and very timely as more and more folks try to sort out their food sensitivities. I’m so much better off not eating dairy, but to be honest, I find the dairy part harder than the gluten part. Maybe it’s because gluten is seriously off limits FOREVER and I accept that whole-heartedly. But dairy — that I can dabble in on occasion without too much trouble. The key word being, occasionally. As far as eggs go, I have an egg share along with my CSA veggie, micro-greens, and fruit shares. I don’t eat a lot of eggs, but when I do, I want them to be organic and from pastured chickens. What a difference!

    Thanks for this post. I’ll be sharing it all over the place! =)



  • Great post! We are an egg loving family here! Luckily, none of us have shown symptoms of problems with them. Since I don’t eat meat, I use them for a large part of the protein in my diet. I try not to overuse them though. If they aren’t necessary in a recipe, I don’t use them and opt for flax or chia for more fiber in my gluten free baking. Thank you for sharing this info!


  • I cannot even begin to tell you how many times I get emails over this, and people leaving me comments on my posts after I have called a recipe Dairy-free (but then still have eggs in it). Great job explaining this. I am just going to send people to all of your links from now on. :D

    And, we have even found that pastured eggs from local farms are even better than store bought organic ones. I usually get about 5 or 6 dozen at a time from our farm when they have them! They are amazing and the yolks are so dark orange! Just lovely!!



  • Chloe says:

    I don’t understand how a reasonably intelligent person doesn’t understand the difference between dairy and eggs.


  • Alisa says:

    @Melissa @ Gluten Free For Good,

    Thanks! I need to find shares like that, how awesome!


  • Alisa says:

    Wow, those do sound amazing Kim! I’m going to have to look more for the local ones. I keep forgetting to check at our coop here. I’m going to do that today!


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