Is Feta Okay for Dairy Free Diets?

January 7, 2026 •

4 min read

While often tolerated by those with lactose intolerance due to its low lactose content, feta is unequivocally not dairy-free, as it is made from milk. Understanding the distinction between a dairy allergy and lactose intolerance is crucial before deciding if feta is safe to consume.

Quick Summary

Feta cheese is made from the milk of sheep or goats and is therefore a dairy product. The fermentation process lowers its lactose levels, which can be tolerated by some with lactose intolerance, but it is not suitable for those with a true dairy allergy. Plant-based alternatives exist for those who need to avoid all dairy.

Key Points

Not Dairy-Free: Feta is a dairy product, traditionally made from sheep's or goat's milk, and is not suitable for a dairy-free diet.
Low Lactose Content: The aging process of feta significantly reduces its lactose content, which may be tolerable for those with mild lactose intolerance.
Not for Dairy Allergies: Due to the presence of casein and whey proteins, feta must be avoided by anyone with a dairy allergy.
Vegan Alternatives Available: Plant-based versions of feta are made from ingredients like tofu, cashews, or almonds and mimic the salty, tangy flavor.
Homemade Tofu Feta: Extra-firm tofu can be pressed and marinated in a brine of oil, vinegar, lemon juice, and herbs to create a convincing dairy-free replica.
Check Labels for Safety: When buying feta, read labels carefully for specific milk types (e.g., cow, sheep, goat) and look for 'lactose-free' or 'vegan' labels if required.
Lactase Supplements: For those with lactose intolerance, a lactase enzyme supplement can be taken before consuming small amounts of feta to aid digestion.

Feta is not Dairy-Free

Feta cheese is a Greek brined curd cheese with a protected designation of origin (PDO), meaning that authentic feta must be produced in specific regions of Greece using sheep's milk or a combination of sheep's and goat's milk. Because it is made from animal milk, it is a dairy product and is not suitable for a dairy-free diet or for individuals with a cow's milk allergy. The primary concern for those on a dairy-free diet is the presence of casein and whey, the milk proteins that trigger allergic reactions. Feta, as a milk-based product, contains these proteins.

Lactose Intolerance vs. Dairy Allergy

It is important to understand the fundamental difference between these two conditions, as it dictates whether feta can be safely consumed. Lactose intolerance is a digestive issue caused by the body's inability to produce enough lactase, the enzyme needed to break down lactose, the sugar found in milk. Dairy allergy is an immune system response to the proteins in milk, primarily casein and whey.

For Lactose Intolerance: Feta is a fermented, aged cheese, and the fermentation process breaks down much of the lactose. As a result, feta contains very little lactose, typically between 0.5% and 1.5%. Many people with mild to moderate lactose intolerance can consume small to moderate amounts of feta without experiencing digestive distress. However, this is not a guarantee for all individuals, and tolerance levels vary widely. Some brands also offer lactose-free feta that contains added lactase to pre-digest the milk sugar.
For Dairy Allergy: Feta is not safe for anyone with a dairy allergy because it contains milk proteins. An allergic reaction can range from mild symptoms like hives or digestive upset to a severe, life-threatening reaction called anaphylaxis. Complete avoidance of all dairy products is necessary for individuals with a dairy allergy.

Plant-Based Feta Alternatives

For those who must avoid dairy entirely, there are several delicious and convincing alternatives that mimic the salty, tangy, and crumbly texture of traditional feta. These options are perfect for salads, wraps, and pasta dishes.

1. Tofu Feta

Extra-firm tofu is an excellent base for a vegan feta. By pressing the tofu to remove excess moisture and then marinating it in a salty, tangy brine, it absorbs a similar flavor profile. Marinade ingredients typically include olive oil, lemon juice, apple cider vinegar, and herbs like oregano.

2. Cashew-Based Feta

Raw cashews, once soaked and blended with water, lemon juice, white miso, and nutritional yeast, can create a creamy yet crumbly dairy-free feta. The mixture can be refrigerated to firm up, developing a taste that closely resembles the real thing.

3. Almond Feta

Made from almond flour or blanched almonds, this version provides a firm, sliceable texture. It is a great option for those with soy allergies and can be baked to enhance the texture and flavor.

Comparison of Feta and its Alternatives


Feature	Traditional Feta (Dairy)	Tofu Feta (Plant-Based)	Cashew Feta (Plant-Based)
Ingredients	Sheep's and/or goat's milk	Extra-firm tofu, marinade	Cashews, vinegar, yeast, herbs
Flavor	Salty, tangy, slightly creamy	Salty, tangy from marinade	Tangy, rich, slightly nutty
Texture	Soft, crumbly, brined	Firm, crumbles when marinated	Creamy yet crumbly, spreadable
Allergens	Dairy (casein, whey)	Soy	Nuts (cashews)
Best for...	Greek salads, appetizers	Marinades, crumbles on salads	Creamy spreads, dips, crumbles

Conclusion

To conclude, genuine feta cheese is a dairy product and is absolutely not dairy-free. It is made from animal milk and contains milk proteins, making it unsafe for individuals with a dairy allergy. However, its low lactose content means it can often be tolerated by people with lactose intolerance. For those on a strict dairy-free or vegan diet, a variety of delicious and convincing plant-based feta alternatives are available. These options, made from ingredients like tofu, cashews, and almonds, allow everyone to enjoy the tangy, salty flavor profile of feta in their favorite Mediterranean dishes. Whether store-bought or homemade, these alternatives ensure that the culinary joy of feta is accessible to all, regardless of dietary restrictions. For more information on plant-based alternatives and the dairy-free lifestyle, you can explore resources like the Go Dairy Free cookbook for inspiration.

How to Choose the Right Feta Option

Identify your needs: Determine if you have a dairy allergy or lactose intolerance. This is the most important step in deciding whether to consume feta.
Read labels carefully: Always check ingredient lists for milk proteins or the type of milk used. Look for lactose-free or dairy-free labels, as the terms are not interchangeable.
Try alternatives: If you need to be strictly dairy-free, experiment with different plant-based versions to find the one that best suits your taste and texture preferences.
Start small: For those with lactose intolerance, introduce a small amount of authentic feta at first to gauge your body's reaction.

Frequently Asked Questions

No, feta is not dairy-free. It is a dairy product traditionally made from sheep's milk or a combination of sheep's and goat's milk.

Most people with mild to moderate lactose intolerance can eat feta in small amounts. The fermentation and aging process significantly reduces the lactose content, making it easier to digest for many.

No, feta is not safe for individuals with a dairy allergy. A dairy allergy is an immune reaction to the proteins in milk, and feta contains these milk proteins.

Dairy-free or vegan feta is typically made from plant-based ingredients such as marinated extra-firm tofu, blended cashews, or almond flour.

Always check the product packaging for a 'vegan' or 'dairy-free' certification and read the ingredient list carefully. If it is a plant-based alternative, it will not list milk or milk proteins.

No, goat cheese is also a dairy product, as it is made from goat's milk. It is not a suitable replacement for someone on a dairy-free diet or with a milk protein allergy.

Some brands offer lactose-free feta by adding the enzyme lactase during production, which breaks down the lactose before packaging. It is still a dairy product but is tolerable for those with lactose intolerance.