Top Tips for Non-Dairy Protein Sources for a Healthy Diet
Looking to eat healthier, feel more energized, and meet your protein needs without dairy? You’re not alone. More and more people are embracing non-dairy protein sources as a powerful way to support wellness, digestion, and sustainability—without compromising on taste or nutrition.
Now, let’s talk about that cottage cheese craze for a second—it’s been everywhere on social media. From high-protein bowls to creamy pasta sauces, it’s had a serious moment on top as the ultimate protein source because it is high in protein, low in fat, and versitile. But if you felt left out because dairy’s not your thing, don’t worry. There are so many delicious, dairy-free ways to stay strong, energized, and satisfied. From protein-packed bread to creamy plant-based spreads, we’ve got options.
Whether you're avoiding dairy because of lactose intolerance, dietary preferences, or just trying something new, you’re in good company. And lucky for us, non-dairy proteins aren’t just healthy—they’re seriously tasty.
Queen St. Bakery is shaking up the scene with gluten-free, dairy-free breads, bagels, and English muffins that are loaded with protein, fibre, and flavour. They're the kind of breads that make you say, “Wait… this is good for me?”
The Role of Protein in a Healthy Diet
Protein isn’t just for bodybuilders—it’s for anyone who wants to feel their best, stay full longer, and support everything from muscles to mood. It’s your behind-the-scenes hero.
Why Protein is Vital
Protein is like your body’s building crew. It repairs muscles, fuels your energy, helps your immune system stay strong, and even keeps your hair and nails looking great. Basically, it’s doing a lot more than just hanging out in your post-workout shake.
You don’t need to rely on steak and eggs to get your fix. Plant-based and dairy-free options totally count—and they can taste amazing. If dairy’s off your plate due to intolerance or personal choice, no worries—there are plenty of awesome alternatives.
Protein also keeps you full and focused, so it’s great for anyone looking to stay satisfied between meals. Queen St. Bakery’s protein-rich breads, bagels, and English muffins are like little nutritional powerhouses—minus the gluten and dairy. Each bite delivers plant-based protein plus bonus fibre for long-lasting energy.
Benefits of Choosing Non-Dairy Proteins
Ditching dairy might lead to easier digestion, clearer skin, and even better sleep. Some people feel lighter and less bloated after going dairy-free. Plus, plant-based proteins usually come with extra perks like fibre and heart-healthy fats (which we absolutely love).
Swapping out traditional baked goods for Queen St. Bakery’s nutrient-packed options means you’re getting more of the good stuff in every bite. Think fibre, flavour, and protein—all in one gluten-free, dairy-free package.
Plant-Based Protein Sources
Plant-based proteins are MVPs. They’re full of fibre, easy to digest, and play nice with all kinds of diets. Whether you're making lunch or whipping up a snack, they’ve got your back.
Beans and Legumes
Beans, lentils, chickpeas—you name it. These little guys are full of fibre, iron, and protein. Add them to soups, salads, tacos, or mash them into a tasty spread. We love beans so much we even use them as key ingredients in some of our most popular breads (hello White Bean & Millet Seed Loaf!)
Try this: toast up some Queen St. Bakery bread, slather on hummus, and top with roasted red peppers. Fancy, fast, and full of protein. Bonus points if you sprinkle on some hemp seeds!
Nuts and Seeds
Almonds, chia seeds, sunflower seeds—they’re crunchy, craveable, and protein-rich. Not to mention, they bring healthy fats and a whole lot of flavour.
Try a Queen St. Bakery bagel with almond butter, banana slices, and a sprinkle of chia seeds. It’s like breakfast and dessert had a healthy baby. You can also stir sunflower seeds into a chickpea salad or blend tahini into dressings.
Quinoa
Quinoa’s a grain that acts like a protein-packed superhero. It’s gluten-free, a complete protein, and cooks up in a flash.
Whip up a quinoa salad with chopped veggies, lemon juice, and olive oil. Pair it with a toasted Queen St. Bakery English muffin for extra fibre and flair. Or try quinoa stuffed into bell peppers with lentils and a drizzle of tahini.
Bonus: Tofu Crumbles on Toast
Crumble up tofu with your favourite spices and sauté it like ground meat. Serve it on toasted Queen St. Bakery bread with avocado for a next-level breakfast or lunch.
Practical Swaps for Everyday Meals
Getting more non-dairy protein in your diet doesn’t mean eating tofu every day (unless you want to—no judgment). These simple swaps keep it fun and flavourful.
Switching to High-Protein Bread
All bread is not created equal, and Queen St. Bakery proves it. Their gluten-free, protein-packed loaves are the real deal.
Ditch the plain white slices and grab their bean-and-seed-based bread for sandwiches that actually keep you full. Try a vegan version with tempeh, avocado, and hummus on their English muffins—it’s seriously satisfying. Or build a “BLT” with smoky coconut bacon, lettuce, and tomato.
Simple but Creative Dinner Swaps
Swap out pasta for chickpea noodles, rice for cauliflower rice, and cheese sauces for a creamy tahini drizzle.
Try this: edamame, tofu, and broccoli stir fry over brown rice. Or quinoa-stuffed peppers with black beans and corn. Serve it all with a toasted Queen St. Bakery bun on the side—chef’s kiss. Bonus idea: vegan chili with lentils, topped with crushed gluten-free crackers.
Animal-Based Non-Dairy Proteins
If you’re cool with eggs or meat but just want to ditch the dairy, you’ve got options.
Poultry and Fish
Chicken and fish are naturally dairy-free and full of lean protein. Salmon brings bonus omega-3s for heart and brain health.
Try pairing baked salmon with Queen St. Bakery toast and a swirl of dairy-free pesto. It’s weeknight dinner made easy—and fancy!
Eggs
Eggs are protein-packed, super versatile, and budget-friendly.
Poach a couple eggs and pop them on toasted Queen St. Bakery English muffins. Add some sautéed greens and boom—brunch vibes any day of the week.
Dairy-Free Protein Powders
Protein powders can be your BFF when you’re on the go or want to level up your smoothies. Just skip the whey and go plant-based.
Pea Protein
Pea protein is smooth, easy on the tummy, and works great in everything from shakes to pancakes.
Add a scoop to your batter and pair your pancakes with Queen St. Bakery toast and almond butter. Sunday brunch just got a protein boost.
Hemp and Rice Proteins
These gentle, hypoallergenic proteins are perfect for smoothies or baked goods. Hemp is also packed with omega-3s.
Mix hemp protein into muffin batter using Queen St. Bakery baking flour and you’ve got snacks that are tasty and protein-packed.
Our fave non-dairy protein powder is fellow Canadian brand Good Protein - they make some of the best plant-based protein on the market (and bonus - they have a wild number of delicious flavours too, so there’s no flavour-envy happening here). Plus, they said hello to fibre (our fave hunger-crusher), and goodbye to any sign of chalky aftertaste, so it’s really a win-win-win.
Snacks Rich in Non-Dairy Protein
Let’s talk snacks—because let’s be real, we all need snacks. And with the right ones, you’re not just satisfying cravings—you’re giving your body a solid dose of protein power. Here are some fun, easy, and protein-rich options that are 100% dairy-free.
Nut and Seed Butter
Spread it, dip it, drizzle it. Nut and seed butters are a creamy, dreamy way to sneak in protein.
Top a Queen St. Bakery bagel with almond butter and bananas or try tahini with a sprinkle of sea salt and chili flakes. Sweet or savoury—you can’t go wrong.
Healthy Jerky Options
Look for jerky made from turkey or salmon for that salty, chewy fix without the dairy.
Pair with Queen St. Bakery toast and some crunchy cucumber slices for a snack plate that hits all the marks.
Roasted Chickpeas
Crispy, crunchy, and packed with plant-based protein. You can buy them pre-made or roast your own with olive oil and your favourite spices.
Pro tip: toss roasted chickpeas on a slice of Queen St. Bakery toast with some dairy-free tzatziki for a Mediterranean-inspired bite.
Trail Mix with a Twist
Mix pumpkin seeds, almonds, dried edamame, and a handful of dried fruit for a protein-rich trail mix that hits sweet, salty, and crunchy all at once.
Make it extra fun with a few squares of dark chocolate—because snacks should always spark joy.
Edamame Pods
Steamed edamame is super satisfying and surprisingly high in protein. Sprinkle on sea salt or chilli flakes and snack away.
Serve them alongside a toasted Queen St. Bakery English muffin with hummus for a little protein-packed snack plate situation.
Protein Bars and Bites
Look for plant-based protein bars made with nuts, seeds, and natural ingredients (bonus if they’re Canadian-made!). Or make your own energy bites with oats, peanut butter, hemp seeds, and maple syrup. Perfect for a protein-bite on the go!
Incorporating Non-Dairy Protein Into Your Diet
Once you know what to look for, adding protein to your meals is a breeze—and honestly, kinda fun. It’s all about mixing things up, keeping meals exciting, and making sure you’re fuelling your body right. Here’s how to sneak in more non-dairy protein without sacrificing flavour (or your sanity).
Breakfast
Start with a tofu scramble and avocado toast made with Queen St. Bakery bread. You can spice it up with turmeric, garlic, and some sautéed veggies for a colourful, filling plate.
Or go smoothie-style with soy milk, plant protein powder, banana, spinach, and almond butter. Pair with a toasted Queen St. Bakery bagel on the side for a balanced breakfast that’ll keep you full for hours.
Other fun options? Try chickpea pancakes with savoury toppings or lentil breakfast wraps. Or prep overnight oats with chia seeds, hemp hearts, and a side of high-protein muffins for a no-fuss morning.
Lunch and Dinner
Make a grilled tofu or tempeh sandwich on Queen St. Bakery bagels, or pile on some mashed chickpeas with vegan mayo, celery, and herbs for a plant-based “tuna” salad.
Toss black beans into salads, mix lentils into stews, or serve quinoa as a side to roasted veggies. Don’t forget to throw in a slice of gluten-free bread or a Queen St. Bakery English muffin to round out your plate.
Need something quick? A bowl of edamame, roasted sweet potatoes, and brown rice with tahini dressing is easy, filling, and full of protein.
Snacks and Extras
Snacks are prime time for protein. Think homemade trail mix, roasted chickpeas, or protein-packed muffins. Add a Queen St. Bakery English muffin to your snack plate with nut butter or hummus and veggies for something simple yet satisfying.
By making small swaps and upgrades, you’ll find that getting your daily dose of non-dairy protein is easier (and more delicious) than ever.
So… How Much Protein Do You Need?
General Recommendations
Most adults need about 0.8 grams of protein per kilogram of body weight—but if you're active, aiming for 1.0 to 1.2 grams per kg can help you feel your best, maintain muscle mass, and support recovery.
For someone around 150 lbs (68 kg), that’s about 55–80 grams a day.
It might sound like a lot, but with smart swaps, it’s totally doable. Queen St. Bakery products, legumes, nuts, and non-dairy protein powders make it a breeze.
Easy Integration Tips
Turn Queen St. Bakery bread into avocado toast, meal-prep croutons, or open-faced sandwiches.
Snack on sunflower seeds or blend up a smoothie with plant-based protein. Just aim to include protein in every meal and snack to stay full and fuelled.
Benefits of a Dairy-Free Protein Diet
Better Digestion and Reduced Discomfort
Say goodbye to bloat and tummy troubles. Ditching dairy can mean smoother digestion for many folks.
Queen St. Bakery’s gluten-free, high-fibre breads support gut health while keeping your protein goals on point.
Versatility and Nutritional Value
Non-dairy proteins bring amino acids, fibre, healthy fats—you name it. They’re also super easy to mix and match for complete protein coverage. Many plant-based options come packed with antioxidants, vitamins, and minerals too.
Queen St. Bakery’s products make it easy (and tasty) to skip the dairy and gluten while still feeling full and fabulous.
What Now?
Non-dairy protein is where it’s at. It’s good for your body, good for the planet, and with the right ingredients, seriously delicious.
Queen St. Bakery has your back with high-protein, gluten-free bagels, breads, and muffins that make every meal feel like a treat.
So… what are you waiting for? Shop online or look for Queen St. Bakery products in-store and start building dairy-free meals that make you feel amazing.