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Episode 199: Kat's Favorite Healthy Swaps for Every Day Dishes

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This Cinco De Mayo I decided to go spend some time with my big sister (a fellow holistic health coach). And as we sat and enjoyed absolutely mouthwatering gluten-and-dairy-free burritos and modified margaritas made with just tequila, lemon, lime, and lime la croix, we talked about our clients and the various ways we get them to make lasting change - ya know, typical shop talk.

Want to know our secret? 

It was a strategy we came back to again and again: eating the same delicious comfort foods, snacks, and treats, but knowing how to tweak them to make them significantly healthier and just as delicious. 

So today I'm sharing my favorite ingredient/product swaps to make reaching your goals easier without resorting to restriction and willpower.

Dairy-Free Cheeses

  • Violife shredded cheese and cheese slices 
  • Follow Your Heart smoked gouda 
  • Vevan ched-melts
  • Miyokos mozzarella
  • Kite Hill or Miyokos cream cheese
  • Babybel plant-based cheese rounds 

Dairy-Free Milk

  • Canned lite coconut milk
  • Nutpods coffee creamer
  • Elmhurst milked cashews

Gluten-Free Snacks

  • Simple Mills seed-flour crackers (I love the garlic-herb)
  • Quinn pretzels
  • Blue Diamond nut thins
  • Navitas power snacks
  • From the Ground Up cauliflower crackers
  • Siete tortilla chips 
  • Homemade organic popcorn
  • Lovebird grain-free cereal 


  • Larabar
  • RX Bar
  • Chomp sticks
  • Mighty Bars

Gluten-Free Bread/Wraps

  • Unrefined Bakery 5 grain sandwich bread 
  • Canyon Bakehouse
  • Unbread grain-free 
  • Udi's french dinner rolls
  • Trader Joe's gluten-free everything bagels 
  • Siete almond flour tortillas
  • Egg Life egg wrap

Fast Food 

  • Chipotle bowl - brown rice, veggies, carnitas, mild salsa, lettuce, side of guac
  • In N Out - protein style burger, double patty, no cheese
  • Snappy Salads

Frozen/Fast Meals 

  • Applegate gluten-free chicken nuggets
  • Wholly veggie mozzarella style sticks
  • Daiya gluten-and-dairy-free mac n cheese 

Protein Powders 

  • Truvani
  • Shakeology
  • VegaOne
  • Orgain
  • Further Food Collagen Peptides

Delectable Desserts

  • GFB dark chocolate & coconut or dark chocolate & peanutbutter
  • Enjoy Life dairy-free chocolate chips
  • Justin's dark chocolate peanut butter cups
  • So Delicious Chocolate Almond Coconut Milk Ice Cream Bars
  • Nadamoo dairy-free icecream 
  • Simple Mills almond flour chocolate chip cookies (gluten and dairy free)
  • Sweet Lorens frozen chocolate chips cookies  (gluten and dairy free)
  • Nicecream - chop up banana, put it in the freezer, then blend it with chocolate and peanut butter!
  • Hu simple dark chocolate or Alter Eco dark chocolate

Soda Alternatives

  • Olipop vintage cola and cherry cola
  • Gt's Living Foods Kombucha
  • Spindrift
  • Sanzo (I love the Calamansi flavor)

Now of course I have to clarify, a lot of this is obviously processed food. So you'll see these products mixed in with whole-food based meals. 

For example I'll use Siete almond flour tortillas to make a burrito loaded with veggies and protein.

Or I'll use Unbread bread to make a sandwich filled with veggies and paired with a side salad and some fruit. 

Or I'll include the Babybel plant-based cheese rounds in a snack with nuts, fruit, veggies, and/or hummus. 

But the point is, I don't go without. I don't just eat meat, veggies, and fruit all the time. I have 'normal' meals with a more intentionally healthy twist. 

One other important note to make is while I'm confident that every ingredient I've shared is absolutely fantastic, it does take time for your taste buds to adapt to a new flavor.

So experiment, try one new ingredient at a time, keep an open mind, stick with itand I promise this will become your new norm.

It will be what you crave, it will be what you're used to, and the things you love so much right now will eventually taste like chemical crap (I say this from personal experience and from helping hundreds of clients through this process). 

I hope you found this helpful, if you did please share it with your friends and family! Or better yet, share it on social media and tag me at @follow.your.gut.nutrition!


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The information shared in this blog and podcast are intended for informational purposes only. They are not meant to diagnose, treat, or cure any health conditions and you should always consult your healthcare provider before making any changes to your diet or exercise routine.


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