Can I eat feta if I'm dairy free? Navigating Feta and Its Alternatives

October 5, 2025 •

3 min read

Over 68% of the global population experiences some form of lactose malabsorption, prompting many to question their cheese consumption. For those on a strict dairy-free diet, the query is specific and critical: can I eat feta if I'm dairy free? The answer depends entirely on your reason for avoiding dairy and the type of feta you choose.

Quick Summary

Traditional feta is a dairy product unsuitable for true dairy allergies, though its low lactose content is often tolerated by those with an intolerance. Plant-based and lactose-free dairy alternatives offer solutions for both dietary needs.

Key Points

Traditional Feta is Dairy: Traditional feta is made from sheep or goat's milk and is not dairy-free, meaning it is unsafe for a dairy allergy.
Low in Lactose: Thanks to fermentation and aging, traditional feta is naturally low in lactose and can be tolerated in small portions by many with lactose intolerance.
Distinguish Allergy vs. Intolerance: A dairy allergy requires complete dairy avoidance, while lactose intolerance is a digestive issue that may permit some low-lactose items.
Look for Vegan Alternatives: Plant-based feta options, made from ingredients like tofu or cashews, provide a tangy, crumbly substitute suitable for all dairy-free diets.
Find Lactose-Free Feta: Some brands offer dairy-based feta with the lactase enzyme added, making it safe for those with lactose intolerance, but not for a dairy allergy.
Make Your Own: A simple and effective dairy-free feta can be made at home by marinating extra-firm tofu in a mixture of oil, vinegar, and herbs.

Is Traditional Feta a Dairy Product?

Traditional Greek feta is a dairy product, typically made from the milk of sheep or a combination of sheep and goats. While some feta-style cheeses made outside of Greece may use cow's milk, these are also dairy. Therefore, traditional feta is not dairy-free and should be avoided by individuals with a dairy allergy. However, for those with lactose intolerance, the situation is different.

The Fermentation Process and Lactose Content

During the cheese-making process, the bacteria cultures consume lactose, converting it to lactic acid. Feta, aged in brine, has a low lactose content, usually between 0.5 and 1.5 grams per 100 grams. This is considerably lower than milk, making it potentially tolerable in small amounts for many with mild to moderate lactose intolerance.

Dairy Allergy vs. Lactose Intolerance: A Crucial Distinction

Understanding the difference between a dairy allergy and lactose intolerance is essential.

Dairy Allergy: This is an immune response to milk proteins (casein and whey). Reactions can be severe, so all dairy must be eliminated.
Lactose Intolerance: This is a digestive issue due to insufficient lactase enzyme, which breaks down lactose. Symptoms are typically digestive discomfort. Some individuals with lactose intolerance may tolerate small amounts of low-lactose foods like feta.

Plant-Based and Lactose-Free Alternatives

For those avoiding dairy, there are two main alternatives.

Plant-Based Feta Alternatives

Vegan feta options replicate the flavor and texture of traditional feta without dairy. These are often made from:

Tofu: Pressed extra-firm tofu can be marinated to mimic feta's taste and texture.
Nuts: Blended cashews or almonds, combined with other ingredients, can create a creamy or crumbly alternative.
Coconut Oil: Used in many commercial vegan feta products to provide a fatty texture.

Lactose-Free Dairy Feta

Some dairy feta products have the lactase enzyme added to break down lactose, making them suitable for those with lactose intolerance (but not a dairy allergy). These are clearly labeled as 'lactose-free'.

Comparison: Dairy Feta vs. Plant-Based Feta Alternatives


Feature	Traditional Dairy Feta	Plant-Based Feta Alternative
Ingredients	Sheep's, goat's, or cow's milk	Tofu, nuts (cashews, almonds), or coconut oil base
Suitability for Dairy Allergy	No, contains dairy proteins	Yes, free from all dairy proteins
Suitability for Lactose Intolerance	Often tolerated due to low lactose content; varies by individual sensitivity	Yes, entirely lactose-free
Texture	Tangy, salty, and distinctly crumbly	Varies by base; can be crumbly (tofu/nut) or creamy (coconut oil)
Flavor	Salty and tangy, with a pungent brine finish	Replicates traditional flavor using ingredients like miso, nutritional yeast, and brine
Usage	Salads, pasta dishes, baked goods	Versatile for salads, dips, and baked applications

Making Your Own Dairy-Free Feta at Home

Creating plant-based feta at home is a cost-effective option. A popular method uses pressed tofu.

Ingredients for Tofu Feta

1 block extra-firm tofu, pressed
1/4 cup lemon juice
1/4 cup olive oil
1/4 cup water
1 1/2 tsp salt
2 tsp dried oregano
1 tsp dried basil
1/2 tsp black pepper
1/4 tsp garlic powder

Instructions

Prepare Tofu: Press extra-firm tofu for at least 30 minutes to firm it up. Crumble or cube the tofu.
Make Marinade: Whisk together lemon juice, olive oil, water, salt, herbs, and spices.
Combine and Marinate: Add tofu to the marinade, ensuring it's coated. Refrigerate for at least 2 hours, or overnight, then drain.

Conclusion: Your Dairy-Free Feta Choice

To summarize, if you have a dairy allergy, you cannot eat traditional feta. If you have lactose intolerance, you may tolerate small amounts of traditional feta due to its low lactose content. However, numerous plant-based and lactose-free dairy options are available, ensuring you can enjoy the flavor of feta while adhering to your dietary needs.

For more on dairy nutrition, visit the U.S. Dairy official website.

Frequently Asked Questions

Yes, traditional feta is a dairy product. It is made from the milk of sheep and/or goats. Feta-style cheeses made outside of Greece can sometimes be made from cow's milk, but these are still dairy.

Many people with mild to moderate lactose intolerance can eat feta in small amounts. During its production, the lactose content is significantly reduced by fermentation and aging, making it much lower in lactose than regular milk.

Yes, many companies now produce dairy-free feta alternatives. These are typically made from plant-based ingredients like coconut oil, cashews, almonds, or tofu, and are clearly labeled as dairy-free or vegan.

Vegan feta can be made from a variety of plant-based ingredients. Common recipes use extra-firm tofu, which is marinated to achieve the characteristic salty and tangy flavor, or a blend of nuts like cashews and almonds.

No. Lactose-free dairy feta is made by adding an enzyme to dairy milk to break down the lactose. It still contains milk proteins (casein and whey) that trigger a dairy allergy and is therefore not safe.

A simple homemade dairy-free feta can be made by pressing extra-firm tofu, crumbling it, and marinating it in a mixture of lemon juice, olive oil, vinegar, and seasonings like oregano and garlic powder.

Vegan feta is available at many grocery stores, especially those with a wide selection of vegan or health-conscious products. Brands like Violife, Follow Your Heart, and Bio Cheese offer well-regarded vegan feta alternatives.