Are you planning a Paris trip and wondering how to navigate how to eat dairy free in Paris while dining out at meals? While Paris is a country rich in culture and views, it’s also rich in culinary delights that often contain dairy. There is no shortage of cheese, butter, or cream in France, which may make eating dairy free daunting. However, if you’re a traveler avoiding dairy, you can still enjoy a magical trip to Paris with the right preparations, considerations, and meal choices. This dairy free France guide will help you choose the best meals for your dairy free needs at any time of day so you have an idea of what your experience could be like.
Looking for more food allergy tips and meal ideas when traveling to Paris and France? Check out my France food allergy blog post, as well as my blog post on traveling to France while eating gluten free.
How to Eat Dairy Free in Paris
France is known as the land of cheese and butter, especially in destinations like Paris. From the buttery pastries and creamy sauces to the artisanal cheeses enjoyed alongside a glass of wine and the milk and cream found in decadent espresso drinks, dairy is highly present in French cuisine. Dairy is also often found in soups, sauces, and dressings, which can lead to dairy being “hidden” in dishes where you may not necessarily think of it as an ingredient.
While dairy will be present in many kitchens, there are dairy free options you can enjoy. Baguettes for example, are dairy free. Other great dairy free France options are grilled meats and fresh vegetables, which will typically have less “hidden” dairy ingredients than in the United States. Farm to table cooking is definitely a big part of the French culture, but they do like their flavors, so it’s really important that you’re careful if you venture away from a simple grilled meat and side, as it’s harder to tell what is in a soup, sauce, or dressing.
Always ask about how foods are prepared and what their cross contamination protocols are. As for milk, you can find soy milk and soy yogurt often in grocery stores as a dairy free option along with oat or almond. If you’re wondering how to eat gluten and dairy free in Paris, there are an increasing number of restaurants that are either fully gluten free and/or vegan or that are very accommodating, so look for those during your research phase.
Tips for Eating Dairy Free in France
When eating dairy free in Paris or France, always plan ahead by researching restaurants that have great food allergy protocols and that can accommodate your needs. Know your safe foods and look for places that offer them or can make substitutions as needed for your meal.
Stock up on some dairy free essentials such as dairy free milk and snacks that you can keep with you or bring to your accommodation if you book something besides a hotel. This can be helpful if you’re looking to prepare some of your own meals, which can bring a level of comfort to your travels. Don’t forget there are American chains like Chipotle and Hard Rock Cafe in Paris.
Always keep your food allergy chef card on hand so you can communicate your needs clearly to restaurant staff. Grab an Equal Eats French Food Allergy Chef Card from my website.
Along with this, it’s helpful to learn a few key phrases to help you communicate your allergy in conversation.
Here are some common French terms to help you communicate your dairy allergy:
- Dairy free – sans produits laitiers.
- I am allergic to dairy products – Je suis allergique aux produits laitiers.
Dairy Free Paris Meal Ideas
Once you’re ready to start researching restaurants, it’s time to look for dishes that are safe for you, that you may want to try. Read on to learn what eating dairy free may look like in Paris for breakfast, lunch, and dinner.
Breakfast
French breakfasts often contain many dairy items, such as cheese, butter, milk, and more. These ingredients are popular whether you’re at a hotel buffet, a sit down restaurant or cafe, or if you’re going out from your accommodation for breakfast. Make sure to plan ahead with your hotel if you’re staying at one to see if they can pull items from the back for you that are dairy free and free of cross contamination if they offer a buffet-style breakfast.
You can also ask if they can make your food separately in the kitchen on a clean pan. Most pastries will be off limits due to dairy being in at least one ingredient or cross contamination being a risk. However, baguettes are dairy free, so just make sure they are made free from cross contamination as well. You can also choose fresh fruit, soy yogurt, or a fresh baguette with local jam for a quick and easy breakfast option.
Lunch
A traditional French lunch will consist of multiple courses including:
- Appetizer (une entrée) – A mixed salad, soup, terrine, or pâté.
- Main course (le plat principal) – Your choice of beef, pork, chicken, or fish, with potatoes, rice, pasta, and/or vegetables.
- Cheese course (from a local selection) and/or a sweet.
Not all of these courses are dairy free, so always ask about the ingredients and food allergy protocols in the kitchen and avoid the cheese course.
Crepes can be found dairy free in Paris, but ask about cross contamination protocols in case dairy does touch the same surface in the kitchen. Some restaurants will clean the surfaces and others may have a separate flat top griddle they use. Always review where the toppings come from and if any cheese or other dairy product falls in the other topping bins. Crepes can be sweet or savory, so you can find them for breakfast, lunch, or dinner.
French onion soup is a heavy cheese soup and one you’ll want to avoid unless you can find a vegan version in your research. If you do, make sure you understand how it’s prepared and what the ingredients are.
You can also have a fun picnic lunch under the Eiffel tower by getting a baguette (which is typically naturally dairy free) as well as some cold meats to make a sandwich. Pair this with some fresh fruits and vegetables for a delicious and scenic lunch option. Always ask to make sure the baguette hasn’t been cross contaminated where they are baked.
Dinner
Dinner in Paris is typically similar to lunch with multiple courses and flavors. You’ll need to consider skipping certain courses unless they have a dairy free alternative. Always ask about cross contamination in the kitchen. Steak and fries are a popular dish in Paris for dinner, but make sure to request that your steak be cooked in olive oil instead of butter. Ask about the risk of cross contamination with dairy in the fryer as well. Grilled or pan-seared chicken, fish, or duck with rice and vegetables on the side can often be found as a dinner option as well.
- Ratatouille is a vegetable medley that is often made dairy free with spices, herbs, and olive oil. However, since each restaurant can take their own spin on recipes, always double check on the ingredients they use and the risk of cross contamination in their kitchen. Some restaurants may use butter to add flavor, so ensure they use something like olive oil instead.
- Beef Bourguignon or Coq au Vin both are popular French soups that are prepared with butter in the base unless a vegan version is present, so always ask if it is or can be made dairy free.
- Escargot, a French snail delicacy, is often not dairy free, as they are cooked in butter and garlic. If you want to try escargot, find a vegan option or a vegan restaurant that offers it.
Like much of the French cuisine, dessert will also be challenging to find dairy free options. You can find vegan pastries that are free of dairy, but just review policies. Just because it is vegan does not mean the ingredients are free from cross contamination of dairy. A simple dairy free sorbet is another great option to satisfy your sweet tooth.
Ready to Book Your Dairy Free France Trip?
While dairy is ever present in France, it is absolutely possible to visit Paris and France while eating dairy free and accommodating your allergies. What you choose and where you dine will depend on your safe foods and comfort level, which will impact the type of trip you’ll have. While you may not get to enjoy the full traditional French food experience, being safe on your trip is more important so you can enjoy the other aspects of your trip.
With these tips and meal ideas in mind, you can feel prepared and confident talking to restaurants about their menu items and making the best decisions for you. If you’re looking for help planning a dairy free Paris trip, visit my contact page to book a consultation or inquire about my full-service travel planning. Your Paris adventure awaits you, and I can’t wait to help you make memories that’ll last a lifetime!
