Mustard and roasted sprouts
Spicy Honey Mustard Chicken uses Dijon, vinegar and a little honey rather than a creamy dressing. Start the marinade first, then let the sprouts roast while you cook rice and chicken.
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3 Dairy-Free Meal Prep Recipes
Three dairy-free meal prep recipes with chicken or shrimp, rice and vegetables. Compare current nutrition, cooking methods and label checks before you shop.
3selected recipes
54.2-60.6gprotein / recipe serving
A shorter list, with a reason for every pick
What sounds good this week?
Start with a meal that already gets its flavor from mustard, garlic, ginger or sesame oil. These three four-serving batches keep the written sides and sauces, so there is no cheese to leave out or cream sauce to rebuild. Choose the roasted Brussels sprouts when you want browned edges, or a stir fry when you want everything coated in one sauce.
For more options beyond this shortlist, browse the dairy-free recipe archive. Review the ingredients of each recipe and packaged product before cooking.
How we chose: Three published four-serving meal preps with at least 50g protein per listed serving and no milk, butter, cheese, yogurt, cream, whey or casein in their written ingredients or method. Packaged foods still need a milk-label check. This is a recipe selection, not a guarantee about allergens or kitchen cross-contact.
A glossy garlic sauce
Sweet Garlic Chicken Stir Fry coats chicken and vegetables with soy sauce, honey and a cornstarch slurry. Slice everything before heating the pan and leave room to sear the chicken in batches.
Ginger, sesame and shrimp
Ginger Sesame Shrimp Stir Fry cooks the shrimp separately from the vegetables, then brings them together in the sauce. Stop cooking the peppers before they soften too far.
| Recipe | Protein | Calories | Cost est. | Listed time |
|---|---|---|---|---|
| Spicy Honey Mustard Chicken | 60.6g | 538 | $2.84 | 50 min |
| Sweet Garlic Chicken Stir Fry | 59.8g | 586 | $2.43 | 30 min |
| Ginger Sesame Shrimp Stir Fry | 54.2g | 491 | $5.66 | 30 min |
Pick a flavor, then open the full recipe
Good food worth making again.
01 · Dijon, honey and roasted sprouts
Spicy Honey Mustard Chicken
60.6g protein$2.84 / serving est.50 min
Chicken, Brussels sprouts and jasmine rice make a complete plated meal without a dairy sauce. A small amount of honey balances the mustard and vinegar; the original quantities stay intact.
Before you cook: Marinate at least 15 minutes while the oven preheats. Roast the halved sprouts with space around them, and check the mustard and olive-oil spray labels for milk ingredients.
Get the recipe →
02 · Garlic chicken with rice
Sweet Garlic Chicken Stir Fry
59.8g protein$2.43 / serving est.30 min
Soy sauce, honey, sesame oil and cornstarch create the coating while broccoli, peppers and onion bring different textures. The nutrition includes the written jasmine rice and sauce.
Before you cook: Cook the rice alongside the stir fry. Sear the chicken in batches if needed, and stop cooking the peppers while they still have some bite. Soy sauce commonly contains wheat; check all labels.
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03 · Ginger shrimp with vegetables
Ginger Sesame Shrimp Stir Fry
54.2g protein$5.66 / serving est.30 min
Shrimp, carrots, broccoli and bell pepper share a ginger-sesame sauce over jasmine rice. This gives the shortlist a seafood option without relying on butter or cream.
Before you cook: The source method uses a light spray of oil that has no measured ingredient entry, so that extra spray is not included in the current nutrition or cost estimate. Check the spray label and cook shrimp separately from the vegetables.
Get the recipe →Make the batch work for you
Keep the sauces dairy-free and the vegetables worth reheating.
Read the packaged ingredients
Check mustard, soy sauce, oil sprays and seasoning blends for milk ingredients every time you buy them. Butter-flavored sprays, creamy mustard sauces and added cheese are not interchangeable with the written ingredients. For a milk allergy, also check manufacturer guidance and prevent cross-contact.
Give each pan room
The two stir-fries list 30 minutes, but rice-cooker cycles, chopping and batch searing can extend that estimate. The mustard chicken lists 50 minutes and starts with at least 15 minutes of marinating. These are separate recipe estimates, not a combined prep-session promise.
Cook and pack by the food
Chicken must reach 165°F. Cook shrimp until the flesh is pearly or white and opaque, then remove it while the vegetables cook. If prepping on Sunday, freeze later-week portions promptly or cook those portions midweek; thaw in the refrigerator before reheating.
Check the rest of your day
These are lunch and dinner options. The current smoothie recipes use whey, and every preset planner snack includes dairy. Leave those extras unselected for a dairy-free plan and choose breakfast and snacks separately. Soy, wheat, sesame and shellfish can still be present in this shortlist.
Pack safely for later. Refrigerate cooked food in shallow containers within 2 hours, or 1 hour above 90°F. Keep the fridge at 40°F or below and use leftovers within 3-4 days; freeze later portions promptly. Reheat leftovers to 165°F throughout. Follow the recipe’s cooking instructions and check the safe cooking temperatures. USDA leftover guidance.
Compare the same serving, then make it yours
A quick note on the numbers.
Nutrition and time
Protein and calories come from the current recipe labels and describe one listed serving. Brands, portions, and substitutions change the values. The totals include the recipe’s sides and sauces. These selections have at least 50g of protein per listed serving.
Times come from each recipe, rather than a separate timed cooking test. Prep speed, appliance preheating, pan size, and cooking in batches can change the time you need. Read the full recipe before you start.
Ingredient-use estimates
Costs allocate the amount of each ingredient used, rather than every full package you buy. Optional ingredients and exclusions follow each recipe’s cost breakdown. Taxes, delivery, and membership fees are excluded; local prices and a first pantry shop can cost more.
These recipes’ cost records were checked September 21, 2026. Formula updates can retain earlier price observations. Open a recipe for its ingredient-level price sources and dates.
Reviewed November 6, 2026 · Selection and prep notes are based on the linked recipe ingredients and instructions · Cost methodology · Nutrition methodology