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MSPI Diet Food List: Easy Snacks

Are you just starting to figure out how to eat when eliminating dairy and soy for your baby? I remember feeling completely lost and overwhelmed (and maybe like I wanted to cry because no cheese?!).

Parenting a newborn is hard enough, and now you have to deal with another huge change.

See all of my tips on breastfeeding the MSPI baby.

The good news is, this MSPI diet foot list will help you to know what to avoid and what store-bought dairy and soy free breastfeeding snacks you can actually eat. Because again, you’re in the newborn fog, your baby is probably not a very happy camper due to all the milk protein that’s hurting her poor belly, and you probably don’t have much time to be cooking everything from scratch.

Learn that the MSPI diet isn't that bad with this list of amazing dairy and soy free breastfeeding snacks.

I was in your shoes. With both of my kids. I KNOW how you’re feeling. Lost and frustrated and ridden with mom guilt over something that you have no control over. Also, you’re super tired and HUNGRY.

I remember feeling hungry all the time, and I absolutely dreaded a trip to the grocery store. It pretty much made me hyperventilate. And cry. But then, once I had a long list of foods that I could actually eat, it became SO much easier.

This list is going to help save you time and stress (and tears!), I promise. And even though you’ll still probably feel hungry ALL the time, (because what breastfeeding mom doesn’t?) you’ll at least have a ton of yummy snacks that are safe to eat.

Make sure to get your free dairy and soy free 7-day meal plan. This meal plan is specifically designed to fuel you through breastfeeding, with quick, easy and delicious recipes.

This post contains affiliate links.

What About Soybean Oil And Soy Lecithin?

In the following lists, you will see that I have noted products that contain either soy lecithin or soybean oil. These ingredients are found in so many prepackaged foods.

So you need to avoid them. Right?

Not usually. Most babies can handle both soybean oil and soy lecithin because they are emulsifiers, not proteins. However, be aware that some babies do react to them (source).

*list updated February 27, 2019

MSPI Diet Food List Favorites

There are some foods that you absolutely need to have in your home at all times if you are eliminating dairy and soy from your diet.

Check out my dairy free diet for breastfeeding tips too, for help with what to make for breakfast, lunch and dinner!

1. Earth Balance Butter– You’re probably thinking that there’s no way that a butter substitute could actually taste like butter, right? Luckily you’re wrong! This stuff is seriously amazing and you need it in your life right now.

2. So Delicious Milks, Creamers, Yogurts And More The So Delicious brand is just that. Everything that they make is amazing, such as coconut milk ice cream, coffee creamer, whipped topping, yogurt, etc. You know, everything that you thought you were gonna be missing out on.

You could also make your own almond milk yogurt.

3. Raw Fruits, Vegetables and Nuts– Whole Foods, mama!

4. Lara Bars– While not all the Lara Bar varieties are free of dairy and soy, most are such as Apple Pie, Banana Bread, Blueberry Muffin, Carrot Cake, Cashew Cookie, Cherry
Pie, Chocolate Coconut Chew, Coconut Cream Pie, Gingerbread, Key Lime Pie, Lemon Bar, Peanut Butter and Jelly, Peanut Butter Cookie, Pecan Pie, Pumpkin Pie, and Snickerdoodle.

5. Oreos (original flavor and possibly others)- I write “and possibly others” because I can’t keep up with the ever changing Oreo flavors! Seriously, Swedish Fish? Waffles and Syrup? Bleck.

Anyway, no, this is not a joke. Oreos are must definitely a must have, especially if you crave sweets. Don’t think it’s possible to eat an entire box of Oreos in one nursing session? Not that I ever did *ahem* but imjustthinkingthatitspossible. Maybe?

6. Coconut Oil– Coconut Oil is an amazing butter alternative for baking. And while you’re at it, slap some into your post-pregnancy hair as it’s believed to help prevent hair loss!

7. Dairy-Free Chocolate– As women, we can practically survive on chocolate, right? Enjoy life chocolate is a NECESSITY. They have lots of other chocolatey products too.

Dairy and Soy Free Snacks and Store-Bought Products

*Remember to always double check ingredients, as they can change at any time.

  • Panko (most brands are safe)
  • Steel cut oats
  • Kashi Chewy Nut Butter Bars- Salted Caramel Pecan
  • Newman’s Own olive oil and vinegar dressing (soybean oil)
  • Applegate Organics oven roasted turkey breast, honey ham, smoked chicken breast, black forest ham, etc
  • Applegate Farms Turkey Bacon
  • Swanson 100% Fat Free Chicken Broth
  • Swanson Organic Chicken Broth
  • Sorbet (most brands)
  • Ortega Taco Seasoning Packet
  • Old El Paso taco shells
  • Hershey’s baking cocoa
  • Hershey’s chocolate syrup

MSPI Snacks

  • Avocado (healthy fats)
  • Wholly Guacamole
  • Nuts- almonds, cashews, walnuts, pistachios, peanuts, etc (healthy fats)
  • Raisins
  • Roasted Chickpeas
  • Marshmallows
  • Salsa
  • JIF Natural Peanut Butter (healthy fats)
  • Most fruit snacks
  • Most gummy bears
  • Hard Boiled Eggs (or fried/scrambled with Earth Balance butter)
  • Hummus (may contain soybean oil)
  • Fruit
  • Vegetables
  • Tuna
  • Trail Mix
  • Dried Fruit
  • Twizzlers
  • PopTarts- Fruit Varieties (contain soybean oil and soy lecithin)
  • Nutter Butters (contain soybean oil and soy lecithin)
  • Enjoy Life Brand (cookies, chocolate chips, etc)

Potato Chips, Pretzels and Popcorn

  • Most plain potato chips (may contain soybean oil)
  • Pringles Original (contains soybean oil)
  • Stacy’s pita chips- non cheese varieties
  • Pretzels- most varieties such as Snyders of Hanover, Utz and Rold Gold
  • Act II Kettle Corn Popcorn
  • Orville Redenbacher’s Natural simply salted popcorn

Frozen Section

  • Kashi Frozen Meal- Black Bean Mango Bowl, Fire Roasted Quinoa Bowl, Chimichurri Quinoa Bowl
    Feel Good Foods Frozen Meals (all Feel Good Foods products are dairy free, check for soy)
  • Amy’s Frozen Roasted Vegetable Pizza and many other Amy’s products
  • Perdue Simply Smart Chicken Nuggets, Chicken Tenders, etc.
  • Alexia Organic Yukon Select French Fries
  • Ore-ida French Fries- some varieties (contain soybean oil)


  • Kashi Whole Wheat Biscuits- Dark Cocoa Karma
  • Honey Maid Graham Crackers (contain soybean oil and soy lecithin)
  • Annie’s Bunny Grahams
  • Wheat Thins Original (contain soybean oil)
  • Nabisco Saltine Crackers (contain soybean oil

Alternative milks

  • Almond Breeze milk
  • Hemp milk
  • So Delicious coconut milk

Breakfast cereals and more

  • Post Raisin Bran
  • Post Grape Nut Flakes (contain soybean oil)
  • Cheerios: multigrain, fruity, honey nut, apple cinnamon, frosted, oat cluster, chocolate
  • Chex: rice, corn, honey nut, wheat
  • Rice Krispies
  • Life (cinnamon, honey graham and original)
  • Cascadian Farms Organic Cinnamon Raisin Granola
  • Bare Naked V’nilla Almond Granola
  • Plain Instant Quaker Oatmeal
  • Kashi Organic Strawberry Fields Cereal
  • Bisquick HeartSmart Pancake and Baking Mix

Pasta and Sauces

  • Barilla Chunky Traditional, Marinara, Meat Sauce, Roasted Garlic, Sweet Peppers, Tomato and Basil, Traditional, Tuscan Herb
  • Francesco Rinaldi (“Sweet and Tasty Tomato”, “Tomato and Basil” and “Marinara” only)
  • Healthy Harvest pasta (and most other pastas)


  • Udi’s Plain Bagels, Soft White Bread, Blueberry Muffins, Pizza Crust, Cinnamon Rolls, etc.
  • Sara Lee Plain and Cinnamon Raisin Bagels (contain soy lecithin)
  • OroWheat 100% whole wheat bread and hamburger buns (contain soybean oil)
  • Mission whole-wheat tortillas
  • Pepperidge Farm plain bagels
  • Most french and italian breads sold in the bakery section
  • Pillsbury Crescent Rolls Original (contain soybean oil)

Cake Mixes and Frosting

  • Duncan Hines Classic White Cake Mix (contains soy lecithin)
  • Duncan Hines Classic Vanilla Frosting (contains soybean oil)
  • Duncan Hines Chewy Fudge Brownie Mix

Now that you know what snacks you can eat on an MSPI diet, check out this Beginner’s Guide to MSPI to learn even more.

Pin it for later!

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Friday 22nd of February 2019

I could cry I'm so excited to find this post. My lo is 1 year and still is breastfeeding every 2 hours if not more. He eats very little. We just had allergy testing done and he was diagnosed with FPIES. I have a corn allergy and another son with an egg allergy so snack foods especially are slim pickin'. Thank you so much for this list! It gave me a lot of ideas I haven't thought of!


Monday 3rd of February 2020

My son is 6 months old and was just diagnosed with FPIES.


Tuesday 26th of February 2019

Haley, I am SO happy that this list was helpful! I remember being where you are and NEEDING some grab-and-go snack ideas to eat when I felt like I could eat nothing. Good luck with everything!

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