Can you eat feta cheese if you are dairy free?

December 21, 2025 •

4 min read

According to a 2022 report, approximately 26% of UK households actively avoid dairy products for various reasons. For those adhering to a dairy-free diet, understanding the origins of cheese is key, and the question of whether traditional feta is off-limits is a common one.

Quick Summary

Traditional feta cheese is not dairy-free, as it is made from sheep's or goat's milk. Those avoiding all dairy must opt for plant-based alternatives like tofu or nut-based versions.

Key Points

Not Dairy-Free: Traditional feta is made from sheep or goat milk and contains dairy; it is not suitable for a dairy-free diet based on a milk allergy.
Lactose-Intolerant Tolerance: Individuals with lactose intolerance may tolerate feta due to its lower lactose content, but this depends on personal sensitivity.
Effective Alternatives: Marinated tofu, nut-based cheeses (cashew, almond), and store-bought plant-based crumbles are delicious and effective dairy-free substitutes.
Homemade Option: Marinating extra-firm tofu with herbs, olive oil, lemon juice, and vinegar is a simple way to create a dairy-free feta alternative at home.
Labeling is Key: Always read ingredient labels carefully, as some products sold as "feta-style" outside of Greece may be made with cow's milk and still contain dairy.
Distinctive Texture: Plant-based options can replicate the crumbly texture of feta, though consistency can vary depending on the base ingredient used.

Is Feta Cheese Considered Dairy-Free?

No, traditional feta cheese is not dairy-free. Feta is a Greek brined cheese that is, by definition, made from the milk of sheep or a combination of sheep and goat's milk. Therefore, it is a dairy product and must be avoided by anyone following a strict dairy-free diet due to a milk allergy or other health concerns. The term "dairy-free" specifically means that a product contains no milk or milk by-products from any animal.

Milk Allergy vs. Lactose Intolerance

It is important to distinguish between a dairy or milk allergy and lactose intolerance, as the dietary implications differ significantly.

Milk Allergy: A milk allergy is an immune system response to the proteins in milk. This can cause severe reactions and requires the complete avoidance of all dairy products, including feta cheese.
Lactose Intolerance: Lactose intolerance is a digestive issue caused by the body's inability to produce enough of the lactase enzyme to break down lactose, the sugar found in milk.

Can people with lactose intolerance eat feta?

For many with lactose intolerance, consuming feta is possible, but it depends on their individual sensitivity. The fermentation and aging process of cheese significantly reduces the lactose content. Aged feta typically contains a much lower amount of lactose than fresh dairy products. However, those with a severe lactose intolerance may still experience symptoms even from small traces. It is always wise to consult a healthcare professional and test your personal tolerance with a small portion. For those needing to avoid all dairy due to a milk allergy, even the low lactose content in feta is a risk.

Dairy-Free Feta Alternatives

Fortunately, for those who cannot or choose not to consume dairy, there are several excellent plant-based alternatives that can mimic the tangy flavor and crumbly texture of feta.

List of popular dairy-free feta alternatives

Marinated Tofu: Extra-firm tofu can be pressed to remove excess water, cubed, and marinated in a mixture of olive oil, lemon juice, vinegar, salt, and herbs like oregano and garlic powder to replicate feta's signature flavor profile.
Nut-Based Cheeses: Recipes using soaked and blended cashews or blanched almonds can create a creamy, spreadable or firm vegan feta. Ingredients often include lemon juice, apple cider vinegar, and nutritional yeast for a cheesy, tangy flavor.
Store-Bought Vegan Feta: Several brands offer pre-made vegan feta crumbles. Look for brands like Violife, Follow Your Heart, or Good Planet Foods, which use ingredients such as coconut oil or olive oil to achieve the desired taste and texture.
Chickpea Flour Feta: A unique and allergy-friendly alternative can be made by combining chickpea flour with water and seasonings. The mixture is cooked until thick, then cooled to form a firm block that can be crumbled.

Making Vegan Tofu Feta at Home

Making your own vegan feta is a straightforward process. Pressing extra-firm tofu for 20-30 minutes is a crucial first step to create the right crumbly texture. After pressing, cut the tofu into cubes and prepare a marinade with the following ingredients:

White wine vinegar and lemon juice for tanginess.
Olive oil for richness.
Salt for the briny flavor.
Dried oregano, basil, and garlic powder for Greek-inspired seasoning.

Marinate the tofu for at least a few hours, or preferably overnight, for the best flavor infusion.

Comparison Table: Traditional Feta vs. Dairy-Free Feta Alternatives


Feature	Traditional Feta	Dairy-Free Feta Alternatives
Made From	Sheep's and/or Goat's Milk	Plant-based ingredients like tofu, nuts, or coconut oil
Contains Dairy?	Yes	No
Suitable for Milk Allergy?	No	Yes (confirm ingredients for other allergens)
Suitable for Lactose Intolerance?	Often tolerable in small amounts due to low lactose content	Yes
Texture	Crumbly, semi-soft	Varies by base; crumbly (tofu), soft (cashew), or pre-crumbled (store-bought)
Flavor Profile	Briny, salty, tangy	Tangy, salty, savory, cheesy (flavors are infused through marinade)
Preparation	Ready to eat	Requires preparation (marinating, blending) or purchasing specialized products

Conclusion: Navigating Your Diet with Feta-Inspired Flavors

Traditional feta cheese is unequivocally a dairy product and is not suitable for a dairy-free diet. However, navigating a dairy-free lifestyle does not mean sacrificing the beloved tangy, salty flavors of this Greek cheese. Thanks to a growing market and simple DIY recipes, excellent plant-based alternatives are widely available. Whether you opt for a quick-and-easy marinated tofu version, a creamy cashew-based cheese, or a convenient store-bought crumble, you can continue to enjoy the vibrant tastes of Mediterranean cuisine without compromising your dietary needs. Always double-check ingredient labels to ensure products align with your specific dietary restrictions.

For further information on food labeling and certifications, you may visit the European Commission's information on PDO products for feta.

Frequently Asked Questions

Traditional feta cheese is primarily made from sheep's milk or a combination of sheep's and goat's milk.

No, a person with a milk allergy should not eat feta cheese. Since it is made from animal milk, it contains milk proteins that can cause an immune reaction.

No, lactose-free and dairy-free are not the same. Dairy-free products contain no animal milk, while lactose-free products may still contain dairy, but with the lactose sugar removed or neutralized.

Extra-firm tofu is an excellent base for homemade vegan feta. When pressed and marinated, it effectively mimics the texture and flavor of traditional feta.

Common herbs for flavoring vegan feta include dried oregano, basil, and garlic powder, which help achieve the characteristic Greek-inspired taste.

While many brands offer plant-based feta alternatives, it is crucial to read the ingredient label to ensure they are certified vegan or dairy-free. Some brands may contain other allergens or not meet strict dairy-free standards.

Nutritional yeast is a key ingredient used in many vegan feta recipes to provide a savory, cheesy, and nutty flavor profile.

While traditional Greek feta is strictly from sheep or goat milk, some varieties produced outside of Greece, especially in the US, are made with cow's milk. These are not true feta according to EU regulations but are still dairy and not suitable for a dairy-free diet.