Ireland is a breathtaking country known not only for its culturally rich cities, bustling pubs, and stunning scenery, but also for its dairy products. After all, they don’t call it the “land of butter” for nothing. For food allergy travelers planning a dairy free Ireland trip, there will be unique challenges, but it absolutely can be done. In this blog post, I’m sharing tips and meal ideas for eating dairy free in Ireland so you can feel confident on your trip and make memories that last a lifetime.
Looking for more information on navigating Ireland with food allergies? Visit the Ireland section on my website for more blog posts on navigating specific dietary needs in Ireland.
Planning a Dairy Free Ireland Trip
As with many EU countries, Ireland has been taking great steps towards becoming a more food allergy aware and accommodating country. They follow the EU’s regulations and laws that require the top 14 allergens to be labeled on menus and packaged goods. Many Irish restaurants also offer allergen menus upon request. The thing to keep in mind is that not all restaurants and food establishments number the allergens the same. One restaurant may have dairy listed as #4 whereas another has it listed as #2. Always ask each restaurant to double-check on their numbering systems, food allergy protocols, and allergen menus/items.
It’s also super important to ensure dishes are dairy free and not just lactose free. Ireland is big on farm-to-table cooking and their 2 main exports are meat and dairy products (think, milk, butter, cream, cheese, etc). Therefore, these are highly integrated throughout Irish cuisine.
Irish people are incredibly friendly and accommodating, so make sure to do your research, ask questions, and have a plan in place so you can avoid any surprises or “I’m starving with nowhere to eat” moments.
Tips For Eating Dairy Free in Ireland
Do Your Research Early
Visiting Ireland with a dairy allergy can be a bit more challenging at times with so much dairy found in their cuisine. It’s important to do your research early and make sure you feel confident with the restaurants you’ve mapped out and the menu items you’ve starred as options for you. Make sure wherever you eat that there are alternatives to butter being used in the kitchen. This may be olive oil, coconut oil, or plant-based butter. It’s important to ask about kitchen protocols regarding food allergies and cross-contamination, especially when it comes to cleaning pans where butter is used.
Larger cities like Dublin, Belfast, Cork, and Galway will have more dairy free and vegan options. Vegan menu items are typically marked as such and included on allergen menus. Just make sure you double-check that dairy isn’t used in any way. There are a variety of more dairy free Dublin options, as their vegetarian and vegan restaurant base has grown in recent years.
Be careful in small towns where restaurants may change their menus weekly based on what is fresh and available. This can make planning ahead and finding dairy free options trickier. Having a backup plan of packing a lunch or having an accommodation that can provide a dairy free meal helps give you options.
Pack Snacks & Safe Foods
If you plan on driving around or exploring the Irish countryside, I highly recommend bringing some of your own snacks. Granola bars, protein bars, or even some dairy free crackers and peanut butter packets can be great options for on-the-go. While you’re out exploring, you may end up in smaller towns that are more limited on dairy free options, so it’s always best to be prepared. If you need to restock while you’re there, there are grocery store options where you can find dairy free snacks. Availability of what you are looking for could vary depending on the time of year and size of grocery store.
Book an Accommodation with a Kitchen
Dairy is pretty prominent at breakfast, so it may be a good idea to book an accommodation with a kitchen or kitchenette so you can have more control over some of your meals, especially at breakfast. You can pack your own oatmeal packets, protein bars, peanut butter, or other quick and easy dairy free options to have before you head out for the day.
Carry a Food Allergy Chef Card
English is the primary language spoken by the Irish people, but it is still helpful to carry a food allergy chef card with you at all times to communicate your dairy allergy and dietary needs. You can get yours through my Equal Eats link to ensure chefs and restaurant staff clearly understand your needs.
Dairy Free Ireland Meal Ideas
Breakfast
Whether you’re staying at a hotel or bed and breakfast, butter is heavily used in breakfast dishes for frying and in spreads. Always check with staff to learn what they cook their eggs, potatoes, and more in, as it will most likely be butter. Reach out ahead of time to ask if they can accommodate your dairy free needs and make you dishes in a separate pan, free of butter and other dairy ingredients. Ask if they can use a clean pan with olive oil. Double-check on cross-contamination risks as well to ensure you feel comfortable. This is especially important if you’re dining at a hotel that serves breakfast on a buffet.
Bed and breakfasts will offer more traditional Irish breakfast food, such as egg, potato, and bacon/sausage dishes. Watch out for black and white pudding, a traditional breakfast dish made with sausage and barley, as it often contains milk. While lactose free and vegan versions can be found, ensure they are prepared without cross contamination.
If possible, request a simple dairy free breakfast of eggs, potatoes, and bacon, and ensure the cooking oils are not butter and milk is not added to the eggs. If you don’t feel comfortable with the options provided by your hotel or B&B, come prepared with your own snacks, protein bars, etc., or go the route of a kitchen or kitchenette.
Lunch
Soups and soda bread are very popular Irish lunch dishes. Many soups may contain milk, butter, cream, and/or cheese, so always ask about the ingredients and cooking methods to ensure you can order a dairy free version. Soda bread also contains buttermilk, so opt out of that unless you come across a dairy free option.
Irish cuisine heavily focuses on meat and potatoes at lunch and dinner. Lamb is often used alongside beef in stews, so make sure butter isn’t used to prepare the meat in any way.
Roasts are also popular served with potatoes and vegetables, so these are good, hearty dairy free options. Always double-check to ensure dairy products aren’t used or added into the dish for flavor.
Dinner
Dinner options in Ireland are similar to lunch with the addition of some iconic Irish dishes. Shepherd’s pie is a classic option with beef, vegetables, and mashed potatoes. Just make sure there is no butter or milk used as a thickener in the potatoes. Irish stew is another tasty option with beef, potatoes, and root vegetables. Again, make sure butter or other dairy products are not added as thickeners or additional flavor add-ins.
You’ll also find simple dishes of lamb, beef, fish, and salmon with sides of vegetables and potatoes. Always confirm butter isn’t used when cooking any of the ingredients and dairy isn’t added to the dish in a topping or sauce. Dairy can be a tricky “hidden” ingredient at times, so double-checking is always best.
Beware of soda bread served with dinner and ask ahead of time if dairy free versions are available or can be made separately. If not, ask your server to hold the bread basket or side of bread.Many Irish dessert options will have dairy ingredients, so look for dairy free or vegan bakeries that offer treats you can have. Otherwise, be very careful when navigating sweets in Ireland.
Ready for Your Dairy Free Ireland Adventure?
Navigating the “land of butter” may seem daunting, but with careful planning, considerations, and taking the time to research and ask questions, you can enjoy a dairy free Ireland trip.
If you’re looking for personalized advice, guidance, and planning, I offer consultations and full-service travel planning to help you navigate your trip confidently and stress-free.
Visit my contact page today to inquire and get started planning your dairy free Ireland adventure!
