Lactose Free Autumn Recipes

Lactose Free Autumn Recipes

With October now well and truly here, many of us will start to feel Autumny, wanting that homely and warm vibe when it comes to food. However, for many Lactose intolerance individuals, Autumn food trends are a no-go, leaving sufferers disheartened and unsure of what to cook as the colder nights draw in.

Here at Supply Life, our whole ethos is centred around helping those with intolerances and food sensitivities, providing them with the information and support to live life to the full. This is why today, we are happy to share some dairy-free Autumn recipes with you, giving our intolerant readers some much-needed cooking inspiration.

Lactose-free Macaroni Cheese

There is nothing more comforting than a big bowl of cheesy pasta on a crisp Autumn night. This is why this Lactose-free Macaroni Cheese recipe is sure to be a winner with the whole family. The dish takes 10 minutes to prepare, 20 minutes to cook and can serve four people. 


  • 2 tbsp olive oil
  • 2 tbsp plain flour
  • 500ml lactose-free milk
  • 125g lactose-free cheese
  • 2 tsp Dijon mustard
  • 250g elbow macaroni or short pasta
  • 3 tbsp dried breadcrumbs
  • pinch of paprika or cayenne pepper


First, we start with the cheese sauce. Whisk your olive oil and flour together until smooth. Heat the mixture up on a medium heat until nice and thick. Then, slowly add in your lactose-free milk, cheese and mustard. This is your cheese sauce.

Fill a dish with your dried pasta and pour over your cheese sauce. Sprinkle your breadcrumbs and a pinch of paprika on top of the dish and it’s ready for the oven! Bake for 20 minutes at 200 degrees and enjoy!

Spicy Autumn Soup

Autumn is soup season, with heart-warming soups being a staple food for many. This particular soup recipe packs a real punch and is 100% lactose-free. 


  • 1 tbsp olive oil
  • 2 cloves garlic
  • 2 cm ginger
  • 1 onion
  • ½ tsp chili powder
  • ½ tsp turmeric
  • 3 pints vegetable stock
  • 1 medium butternut squash, cut into chunks
  • 1 large sweet potato, cut into chunks
  • 4 large carrots, sliced
  • salt and freshly ground pepper to taste


Heat your oil in a large pan before adding the chopped onion, garlic, ginger, chilli powder and turmeric. Then add your vegetables and pepper, let the mixture boil for 30 minutes and then blend until it’s a smooth consistency. Serve the soup hot with crusty bread.

Lactose-free Hearty Breakfast Hash

As the saying goes, breakfast is the most important meal of the day. But, with many classic breakfast recipes involving milk, eggs or both, many lactose-free eaters struggle to find good, healthy foods to start the day. Here we Supply Life, but we highly recommend this hearty breakfast hash which is packed with delicious flavours. 


  • 1 onion
  • 1 Tbsp olive oil
  • 2 medium sweet potatoes
  • 3 large potatoes
  • 1/2 tsp. kosher salt
  • 1/2 tsp. dried rosemary leaves
  • 1/4 tsp. dried thyme leaves
  • 1/4 tsp. dried sage
  • 1/4 tsp. ground black pepper
  • 1/4 tsp. pumpkin pie spice
  • 1 apple


This is an easy one. Heat the oil in a large pan and add in your vegetables (diced). Sautee for 5-6 minutes before adding in your spices. Give everything a mix and place the mixture into a dish. Pop the dish in the oven at 180 degrees for around 20 minutes. This is a great one to warm up on a cold Autumn morning. 

Think You're Lactose-intolerant? 

If you're experiencing health issues such as diarrhoea, a bloated stomach, stomach cramping, stomach rumbling and feeling sick, then we advise taking a food intolerance test. This will allow you to pinpoint or rule out whether these ailments are due to an intolerance to lactose, a type of sugar found in milk and dairy products.

You can order a home food intolerance test through Supply Life today. Compare your food intolerance test options and place your order today. 

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