Dairy Alternatives for Toddlers: Non-Dairy Milk Options

Whether due to allergies, intolerance, dietary choices, or preference, many families seek alternatives to cow's milk. The good news is there are options—but they're not all nutritionally equal.

This guide helps you understand what to look for and choose the best alternative for your toddler.

What You Need to Know AAP

Why cow's milk is the standard recommendation:

• Complete protein (all essential amino acids)
• Natural calcium and phosphorus
• Fortified with vitamin D
• Contains fat needed for brain development
• Affordable and widely available

When alternatives are needed:

• Cow's milk protein allergy (most common reason)
• Lactose intolerance (less common in toddlers)
• Family dietary choices (vegan/plant-based)
• Religious or cultural reasons
• Milk refusal (some toddlers just won't drink it)

Important principle:
Not all non-dairy milks are nutritionally equivalent. You must check labels and may need to supplement nutrients. AAP

Comparing Non-Dairy Options

Fortified soy milk - AAP's recommended alternative:

• Closest nutritional match to cow's milk
• Complete protein (~7g per cup)
• Usually fortified with calcium and vitamin D
• Contains healthy fats
• Choose unsweetened or low-sugar
• Avoid if soy allergy present

Oat milk:

• Becoming very popular
• Lower protein (~2-4g per cup)
• Usually fortified with calcium/vitamin D
• Pleasant taste many kids like
• Higher in carbohydrates
• Need protein from other sources

Almond milk:

• Very low protein (~1g per cup)
• Low calories
• Often fortified with calcium/vitamin D
• Pleasant taste
• Definitely need protein from other foods
• Not suitable as primary milk for toddlers

Coconut milk (beverage form):

• Very low protein (~0-1g per cup)
• Higher in saturated fat
• May not be fortified
• Not recommended as primary milk
• Occasional use fine

Rice milk:

• Very low protein
• Higher in carbohydrates
• May contain arsenic concerns
• AAP doesn't recommend for toddlers as primary milk
• Generally not a good choice AAP

Pea protein milk:

• Higher protein (~8g per cup)
• Usually fortified
• Newer option, less studied
• Can be a good alternative
• Check sugar content

What to Look For on Labels

Essential nutrients to check:

*Calcium:*

• Look for ~300mg per cup (similar to cow's milk)
• "Fortified with calcium" is good
• Some are fortified, some aren't—check!

*Vitamin D:*

• Look for ~100 IU (2.5 mcg) per cup
• Critical for bone health
• Must be fortified (not naturally present)

*Protein:*

• Cow's milk: 8g per cup
• Goal: as close to 8g as possible
• Below 5g = need significant protein from other foods

*Fat:*

• Toddlers need dietary fat
• Some alternatives are very low fat
• May need to ensure fat from other sources

*Added sugar:*

• Choose unsweetened or low sugar
• "Original" flavors often have added sugar
• Flavored varieties (chocolate, vanilla) are higher

Label reading example:
Compare the nutrition facts panel of your alternative to cow's milk. If it's significantly lower in protein, calcium, vitamin D, or fat, plan how to make up the difference.

Making Up Nutritional Gaps

If using low-protein alternative:

• Ensure adequate protein at meals (eggs, meat, beans, cheese)
• Include protein at snacks
• Consider adding protein powder to milk (discuss with pediatrician)

If calcium is insufficient:

• Calcium-fortified foods (orange juice, cereals)
• Other calcium sources (broccoli, beans, calcium-set tofu)
• May need calcium supplement
• Discuss with pediatrician

If vitamin D is insufficient:

• Vitamin D supplement recommended
• Fatty fish, egg yolks also provide some
• Discuss needs with pediatrician

If fat is low:

• Ensure dietary fat from other sources
• Avocado, nut butters, olive oil
• Don't restrict fat for toddlers

Special Situations

Cow's milk protein allergy:

• Avoid all cow's milk protein (milk, cheese, yogurt)
• Soy is often tolerated (but some allergic to both)
• Extensively hydrolyzed formulas for severe allergy
• May outgrow by age 3-5 (many do) AAP
• Work with allergist/pediatrician

Lactose intolerance:

• Different from milk protein allergy
• Can use lactose-free cow's milk
• Plant milks naturally lactose-free
• May tolerate yogurt and cheese (lower lactose)
• True lactose intolerance rare in toddlers

Vegan diet:

• Fortified soy milk is best option
• Must ensure adequate protein, B12, iron, zinc
• Work with pediatrician or dietitian
• May need B12 supplement
• Requires careful planning AAP

Multiple allergies:

• More challenging to meet needs
• May need specialized formula
• Work closely with allergist and dietitian
• Individual planning essential

Practical Tips

Making the transition:

• Introduce gradually if switching
• Try different brands—taste varies
• Warm slightly if they prefer warm milk
• Some toddlers are fine cold turkey

At daycare:

• Communicate dietary needs clearly
• Provide alternative milk if necessary
• Ensure staff understands requirements
• Write out any allergy protocols

When cooking/baking:

• Most alternatives work for cooking
• May slightly change texture/taste
• Soy and oat milk closest to cow's milk for cooking
• May need to adjust recipes

Travel:

• Pack shelf-stable versions
• Research availability at destination
• Many places have limited options
• Plan ahead

What Other Parents Ask

Q: Which non-dairy milk is healthiest for toddlers?
A: Fortified soy milk is the AAP's recommended alternative—it has the most similar nutritional profile to cow's milk. If soy isn't an option, fortified pea protein milk is another good choice. Always check that it's fortified with calcium and vitamin D. AAP

Q: Can almond milk be my toddler's main milk?
A: Almond milk alone isn't recommended as a primary milk due to very low protein (~1g vs 8g in cow's milk). If you use it, ensure adequate protein from other sources and consider if fortified soy milk might be better. Discuss with your pediatrician.

Q: Do I need to give vitamins if using non-dairy milk?
A: It depends on the specific milk and your child's overall diet. Many children on non-dairy alternatives benefit from vitamin D supplements. If calcium fortification is inadequate, that may need supplementing too. Discuss with your pediatrician.

Q: My toddler won't drink any milk—dairy or non-dairy. What do I do?
A: Focus on getting calcium, vitamin D, protein, and fat from foods. Yogurt, cheese (if tolerated), calcium-fortified foods, eggs, and protein-rich foods can provide nutrients. Discuss supplement needs with your pediatrician.

Q: Is homemade nut milk okay?
A: Homemade nut milks aren't fortified and provide minimal nutrition—essentially just water with nut flavor. They shouldn't be used as a milk substitute for toddlers. Store-bought fortified versions are nutritionally superior.

The Bottom Line

If your toddler needs a non-dairy alternative, fortified soy milk is the closest nutritional match to cow's milk. Other alternatives can work but require attention to protein, calcium, and vitamin D. Always check labels for fortification and discuss your child's specific needs with your pediatrician. AAP

Choosing an alternative:

• Fortified soy milk = best overall choice
• Always check for calcium and vitamin D fortification
• Look for adequate protein (5g+ per cup ideal)
• Choose unsweetened or low-sugar
• May need supplements depending on choice

Clara is here to help you find the right nutrition approach for your toddler.