10 Dairy-Free Summer Recipes For Sensitive Stomachs

Finding delicious summer recipes that are gentle on sensitive stomachs can be tricky, especially when you’re avoiding dairy. This collection of 10 dairy-free summer recipes offers fresh, easy-to-make meals and snacks that everyone can enjoy. Whether you’re lounging by the pool or firing up the grill, these tasty dishes will keep your cravings satisfied without any discomfort.

Stuffed Bell Peppers with Black Beans and Rice

Stuffed bell peppers are a colorful and satisfying dish, perfect for summer meals. These vibrant peppers are filled with a hearty mixture of black beans and rice, making them a great option for those with sensitive stomachs. The combination of flavors and textures is not only delicious but also visually appealing.

To make these stuffed peppers, you’ll want to choose a mix of red, yellow, and green bell peppers. Each color brings its own unique flavor and sweetness. The black beans add protein and fiber, while the rice provides a comforting base. Top it all off with some fresh cilantro for a burst of freshness.

This dish is easy to prepare and can be customized to your liking. You can add spices or other vegetables to the filling if you wish. It’s a fantastic way to enjoy a healthy meal that’s dairy-free and gentle on the stomach.

Ingredients

• 4 large bell peppers (red, yellow, or green)
• 1 cup cooked rice (white or brown)
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
3. In a bowl, mix the cooked rice, black beans, diced tomatoes, cumin, chili powder, salt, and pepper.
4. Stuff each bell pepper with the rice and bean mixture, pressing down gently to pack it in.
5. Cover the baking dish with foil and bake for 25-30 minutes, until the peppers are tender.
6. Remove the foil and bake for an additional 10 minutes to slightly brown the tops.
7. Garnish with fresh cilantro before serving.

Coconut Milk Smoothie Bowl

The Coconut Milk Smoothie Bowl is a refreshing treat perfect for summer. This bowl is not only dairy-free but also easy on sensitive stomachs. The creamy coconut milk blends beautifully with fruits, creating a delicious base. Topped with fresh berries and crunchy granola, it’s a delightful way to start your day or enjoy as a snack.

In the image, you can see a vibrant smoothie bowl filled with a creamy mixture, topped with sliced bananas, blueberries, raspberries, and a sprinkle of granola. The colors pop, making it visually appealing and inviting. This bowl is a great way to enjoy the flavors of summer while keeping things light and healthy.

Making a smoothie bowl is simple. You can customize it with your favorite fruits and toppings. It’s a fun way to get creative in the kitchen!

Ingredients

• 1 cup coconut milk
• 1 banana (frozen for a thicker texture)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract
• Granola for topping
• Fresh fruit for garnish (sliced bananas, berries)

Instructions

1. Blend the coconut milk, frozen banana, mixed berries, honey (if using), and vanilla extract in a blender until smooth.
2. Pour the smoothie mixture into a bowl.
3. Top with granola and fresh fruit slices.
4. Enjoy immediately for the best texture!

Mango Coconut Chia Pudding

Mango Coconut Chia Pudding is a refreshing treat perfect for summer. This dessert is light, creamy, and packed with flavor. The vibrant layers of mango and chia pudding create a beautiful presentation that’s sure to impress. Plus, it’s dairy-free, making it gentle on sensitive stomachs.

The base of this pudding is chia seeds, which are known for their health benefits. They absorb liquid and expand, creating a delightful texture. Combined with creamy coconut milk and sweet mango, this dish is not only nutritious but also satisfying.

To make this pudding, you’ll need just a few simple ingredients. It’s an easy recipe that can be prepared in advance, making it a great option for busy summer days. Serve it as a breakfast, snack, or dessert!

Ingredients

• 1/2 cup chia seeds
• 2 cups coconut milk
• 2 tablespoons maple syrup (or honey)
• 1 teaspoon vanilla extract
• 2 ripe mangoes, diced
• Shredded coconut for topping

Instructions

1. Mix the chia seeds, coconut milk, maple syrup, and vanilla extract in a bowl. Stir well to combine.
2. Let the mixture sit for about 10 minutes, then stir again to break up any clumps of chia seeds.
3. Cover the bowl and refrigerate for at least 2 hours, or overnight, until the pudding thickens.
4. Once the pudding is ready, layer it in serving glasses with diced mango.
5. Top with shredded coconut before serving. Enjoy your refreshing Mango Coconut Chia Pudding!

Roasted Sweet Potato and Kale Salad

This roasted sweet potato and kale salad is a perfect dish for summer. It’s light, refreshing, and packed with nutrients. The vibrant colors of the sweet potatoes and kale make it visually appealing, while the creamy dressing adds a delightful touch.

To make this salad, you’ll start by roasting sweet potatoes until they’re tender and slightly caramelized. This brings out their natural sweetness. Meanwhile, fresh kale provides a hearty base, full of vitamins and minerals. Tossing these ingredients together creates a satisfying meal that’s easy on sensitive stomachs.

The dressing, often made with tahini or a dairy-free alternative, adds creaminess without any dairy. This makes it a great choice for those avoiding dairy. Enjoy this salad as a light lunch or a side dish at your summer gatherings!

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• 4 cups kale, chopped
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• Water, as needed for thinning

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, toss the cubed sweet potatoes with olive oil, salt, and pepper. Spread them out in a single layer.
3. Roast the sweet potatoes for 25-30 minutes, or until they are tender and slightly browned, stirring halfway through.
4. While the sweet potatoes are roasting, prepare the dressing by whisking together tahini, lemon juice, maple syrup, and enough water to reach your desired consistency.
5. In a large bowl, combine the chopped kale and roasted sweet potatoes. Drizzle with the dressing and toss to combine.
6. Serve immediately or let it chill in the fridge for a refreshing meal later!

Grilled Peach and Arugula Salad

This Grilled Peach and Arugula Salad is a refreshing choice for summer. The combination of sweet grilled peaches and peppery arugula creates a delightful contrast. Topped with crunchy walnuts, this salad is both satisfying and light. The rich balsamic dressing adds a tangy finish that ties all the flavors together.

To make this salad, start by grilling fresh peaches until they have nice char marks. This enhances their sweetness and adds a smoky flavor. Toss the grilled peaches with fresh arugula and walnuts for crunch. Drizzle with a simple balsamic vinaigrette for that perfect touch.

This salad is not just tasty; it’s also dairy-free, making it suitable for those with sensitive stomachs. Enjoy it as a side dish or a light meal on a warm day!

Ingredients

• 2 ripe peaches, halved and pitted
• 4 cups fresh arugula
• 1/2 cup walnuts, chopped
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

1. Preheat the grill to medium heat.
2. Brush the peach halves with olive oil and sprinkle with a little salt.
3. Place the peaches cut-side down on the grill. Grill for about 4-5 minutes until grill marks appear and they soften slightly.
4. In a large bowl, combine arugula and walnuts.
5. Once the peaches are done, slice them and add to the bowl.
6. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
7. Drizzle the dressing over the salad and toss gently to combine.
8. Serve immediately and enjoy!

Quinoa Salad with Grilled Vegetables

This Quinoa Salad with Grilled Vegetables is a perfect summer dish. It’s light, refreshing, and packed with nutrients. The vibrant colors of the grilled vegetables make it visually appealing, while the quinoa adds a nice texture. This dish is not only dairy-free but also gentle on sensitive stomachs.

To make this salad, you’ll need some fresh vegetables like bell peppers, zucchini, and corn. Grilling them enhances their natural sweetness. Combine the grilled veggies with cooked quinoa, and toss in some fresh cilantro for a burst of flavor. A squeeze of lime juice ties everything together beautifully.

This salad can be served as a main dish or a side. It’s great for picnics or barbecues, and it keeps well in the fridge for a couple of days. Enjoy it cold or at room temperature!

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, sliced
• 1 cup corn (fresh or frozen)
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a pot, combine quinoa and water. Bring to a boil, then reduce heat and simmer for about 15 minutes until water is absorbed. Fluff with a fork and let cool.
2. Grill the Vegetables: Preheat the grill. Toss the bell peppers, zucchini, and corn with olive oil, salt, and pepper. Grill for about 5-7 minutes until tender and slightly charred.
3. Combine Ingredients: In a large bowl, mix the cooked quinoa with the grilled vegetables. Add chopped cilantro and lime juice. Toss everything together until well combined.
4. Serve: Enjoy the salad warm or chilled. It’s perfect for meal prep or a summer gathering!

Zucchini Noodles with Avocado Pesto

Summer is the perfect time to enjoy fresh, light meals, and zucchini noodles with avocado pesto fit the bill perfectly. This dish is not only dairy-free but also easy on sensitive stomachs. The vibrant green of the zucchini noodles and the creamy avocado pesto create a delightful visual that’s as appetizing as it is healthy.

The zucchini noodles, often called “zoodles,” provide a fantastic base. They are low in calories and packed with nutrients. Topped with a smooth avocado pesto, this dish bursts with flavor. The pesto is made from ripe avocados, fresh basil, garlic, and a splash of lemon juice, creating a creamy sauce that coats the zoodles beautifully.

To add a pop of color and sweetness, halved cherry tomatoes are sprinkled on top. They not only enhance the presentation but also add a juicy bite that complements the creamy texture of the pesto. This dish is perfect for a quick lunch or a light dinner on warm summer evenings.

Ingredients

• 2 medium zucchinis
• 2 ripe avocados
• 1 cup fresh basil leaves
• 2 cloves garlic
• 2 tablespoons lemon juice
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved

Instructions

1. Spiralize the zucchinis to create noodles. If you don’t have a spiralizer, you can use a vegetable peeler to make thin strips.
2. In a food processor, combine avocados, basil, garlic, lemon juice, salt, and pepper. Blend until smooth and creamy.
3. Toss the zucchini noodles with the avocado pesto until well coated.
4. Top with halved cherry tomatoes for added flavor and color.
5. Serve immediately and enjoy your fresh, dairy-free meal!

Chilled Cucumber Soup with Mint

Chilled cucumber soup is a refreshing dish perfect for hot summer days. This vibrant green soup is not only easy to make but also gentle on sensitive stomachs. The coolness of cucumbers combined with the freshness of mint creates a delightful flavor that is both soothing and satisfying.

In the image, you can see a beautifully presented bowl of chilled cucumber soup. The smooth texture is highlighted by a swirl of olive oil and a sprig of mint on top, making it visually appealing. This dish is a great way to enjoy seasonal produce while keeping your meal light and nutritious.

To make this soup, you’ll need simple ingredients that come together quickly. It’s perfect as a starter or a light lunch, especially when served with some crusty bread or a fresh salad.

Ingredients

• 2 large cucumbers, peeled and chopped
• 1 cup vegetable broth
• 1/2 cup coconut yogurt
• 1/4 cup fresh mint leaves
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Blend the Ingredients: In a blender, combine the chopped cucumbers, vegetable broth, coconut yogurt, mint leaves, olive oil, and lemon juice. Blend until smooth.
2. Season: Taste the soup and add salt and pepper as needed. Blend again to mix.
3. Chill: Transfer the soup to a bowl and refrigerate for at least 1 hour to let the flavors meld and to serve it cold.
4. Serve: Pour the chilled soup into bowls, drizzle with extra olive oil, and garnish with fresh mint leaves before serving.

Watermelon and Feta Salad

Watermelon and feta salad is a refreshing dish perfect for hot summer days. The vibrant pink of the watermelon contrasts beautifully with the white feta cheese, creating a colorful plate that is as pleasing to the eye as it is to the palate. Fresh mint leaves add a hint of green, enhancing the overall look and flavor.

This salad combines sweet, juicy watermelon with the salty creaminess of feta. Drizzling a balsamic reduction over the top adds a tangy kick that ties everything together. It’s a quick and easy recipe, making it ideal for gatherings or a simple lunch.

To prepare this salad, start by cutting the watermelon into bite-sized cubes. Crumble the feta cheese and chop fresh mint leaves. Layer the watermelon, feta, and mint on a serving platter. Finish with a drizzle of balsamic reduction for that extra flavor boost.

Ingredients

• 4 cups watermelon, cubed
• 1 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves
• 2 tablespoons balsamic reduction

Instructions

1. Cut the watermelon into bite-sized cubes and place them in a large bowl.
2. Crumble the feta cheese over the watermelon.
3. Add the fresh mint leaves, gently tossing to combine.
4. Drizzle the balsamic reduction over the salad just before serving.
5. Enjoy this refreshing dish chilled!

Lentil and Vegetable Stir-Fry

Summer is the perfect time to enjoy fresh, colorful vegetables. This Lentil and Vegetable Stir-Fry is not only vibrant but also packed with nutrients. The combination of lentils and assorted veggies makes it a filling meal that’s easy on the stomach.

The image showcases a beautiful stir-fry with lentils, zucchini, bell peppers, and other fresh vegetables. The bright colors of the peppers and the earthy tones of the lentils create an inviting dish that’s sure to please. Plus, it’s dairy-free, making it suitable for those with sensitivities.

To make this dish, you’ll need some basic ingredients and a few simple steps. It’s quick to prepare, making it ideal for busy summer evenings. You can serve it as a main dish or as a side with your favorite protein.

Ingredients

• 1 cup green or brown lentils
• 2 cups vegetable broth
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Sesame seeds for garnish

Instructions

1. Cook the Lentils: Rinse the lentils under cold water. In a pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender. Drain any excess liquid.
2. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add onion and garlic, cooking until fragrant. Then, add the bell peppers and zucchini. Sauté for about 5-7 minutes until they are tender.
3. Combine: Add the cooked lentils to the skillet with the vegetables. Stir in soy sauce, salt, and pepper. Cook for another 2-3 minutes to heat through.
4. Serve: Transfer to a serving dish and sprinkle with sesame seeds. Enjoy warm!

Nina Redford

I’m Nina, and I’m very passionate about spirituality. Exploring the depths of the soul and connecting with the divine has always been my source of inspiration. Join me on a journey of self-discovery and inner peace through my writing.