Lactose intolerance affects approximately 4% of Australians, with even higher rates among those of Asian, African, and Indigenous Australian heritage. If you're among those who experience discomfort from dairy products, you might think cream cheese is off the menu—but that's not necessarily the case.
This comprehensive guide explores lactose-free cream cheese options available in Australia, how these products work, and tips for cooking and baking with them. You don't have to miss out on bagels and cream cheese or your favourite cheesecake.
Understanding Lactose in Cream Cheese
Lactose is a natural sugar found in milk and dairy products. People with lactose intolerance lack sufficient lactase, the enzyme needed to break down lactose in the digestive system. When undigested lactose reaches the large intestine, it can cause bloating, cramping, gas, and digestive discomfort.
Interestingly, not all dairy products contain the same amount of lactose:
- Milk: Approximately 5g lactose per 100ml (high)
- Ice cream: Approximately 4-5g per 100g (high)
- Cream cheese: Approximately 2-3g per 100g (moderate)
- Hard aged cheese: Less than 1g per 100g (low to trace)
- Butter: Trace amounts (very low)
As you can see, regular cream cheese actually contains less lactose than milk or ice cream. Some people with mild lactose intolerance may tolerate small amounts of regular cream cheese without significant symptoms. However, for those with more pronounced intolerance or who consume larger quantities, lactose-free alternatives provide peace of mind.
Why Cheese Has Less Lactose
During cheese production, much of the lactose drains away with the whey (the liquid part of milk). The remaining lactose is partially consumed by bacteria during fermentation. This is why aged cheeses like parmesan and cheddar have almost no lactose, while fresh cheeses like cream cheese retain more.
Lactose-Free Cream Cheese Options in Australia
Several brands now offer lactose-free cream cheese products in the Australian market. Here's what you can find:
Arla Lactose Free Cream Cheese
Arla, a Danish dairy cooperative, produces a popular lactose-free cream cheese spread available in many Australian supermarkets. This product uses lactase enzyme to break down the lactose into simpler sugars (glucose and galactose) that are easily digestible.
- Format: Spreadable tub (150g)
- Texture: Smooth and spreadable
- Best for: Spreading, dips, cold applications
- Availability: Coles, Woolworths, IGA
Green Valley Lactose Free Cream Cheese
This American brand is available through Amazon Australia and some specialty stores. Green Valley uses the same lactase enzyme treatment approach.
- Format: Block style (227g)
- Texture: Firmer, suitable for baking
- Best for: Baking, cheesecakes, frosting
- Availability: Amazon.com.au, specialty health stores
Liddells Lactose Free Products
While Liddells is primarily known for lactose-free milk and cheese slices in Australia, availability of cream cheese specifically varies. Check their product range as it expands.
Shopping Tip
Lactose-free dairy products are typically found in the regular dairy section, not with plant-based alternatives. Look for the "lactose free" label on packaging. They may also be stocked in the specialty or health food aisle.
How Lactose-Free Cream Cheese Works
Lactose-free cream cheese is real dairy—not a plant-based substitute. The difference is in the processing:
- The cream cheese is made using traditional methods
- Lactase enzyme is added during or after production
- The enzyme breaks down lactose into glucose and galactose
- These simple sugars are easily absorbed in the small intestine
- The result is real cream cheese that won't trigger lactose intolerance symptoms
Because the chemistry is the same (just with pre-digested lactose), lactose-free cream cheese behaves identically to regular cream cheese in cooking and baking. You can use it in any recipe without modification.
Does It Taste Different?
There is a subtle difference. The glucose and galactose produced when lactose is broken down are slightly sweeter-tasting than lactose itself. Some people notice lactose-free dairy tastes marginally sweeter, though this is usually not significant in cream cheese applications where other flavours dominate.
Cooking and Baking with Lactose-Free Cream Cheese
The good news: you can substitute lactose-free cream cheese directly for regular cream cheese in any recipe. There's no need to adjust quantities, temperatures, or methods.
Baking Cheesecakes
Lactose-free cream cheese works beautifully in cheesecakes. Look for a lactose-free variety with similar fat content to what your recipe specifies (typically 30%+ fat for baked cheesecakes). Green Valley's block format is particularly suited to baking applications.
Making Frosting
Cream cheese frosting with lactose-free cream cheese is indistinguishable from the regular version. Ensure your cream cheese is at room temperature before mixing for the smoothest results.
Sauces and Dips
Lactose-free spreadable varieties work perfectly in dips and cold sauces. For hot applications like pasta sauces, they behave the same as regular cream cheese.
Direct Substitution Rule
Replace regular cream cheese with lactose-free cream cheese at a 1:1 ratio. No recipe adjustments needed. Just match the fat content and format (block vs spreadable) to your original recipe requirements.
Alternatives: Non-Dairy Cream Cheese
For those who avoid all dairy (whether due to milk allergy, veganism, or preference), plant-based cream cheese alternatives are also available. These are different products from lactose-free dairy cream cheese:
Common Bases
- Cashew-based: Often the creamiest plant alternative
- Coconut-based: Good for those with nut allergies
- Soy-based: High protein option
- Tofu-based: Neutral flavour, often needs seasoning
Brands in Australia
- Tofutti (soy-based)
- Kite Hill (almond-based, limited availability)
- Supermarket own-brands (varies)
Note that plant-based cream cheeses behave quite differently in cooking and baking. They may not melt, set, or whip the same way as dairy cream cheese. Recipe adjustments are often necessary, and results may differ significantly from traditional recipes.
Managing Lactose Intolerance Beyond Cream Cheese
If you're navigating lactose intolerance, here are some additional strategies:
Lactase Supplements
Over-the-counter lactase enzyme tablets (like Lacteeze) can be taken before eating dairy, helping your body digest lactose. This can be useful when lactose-free options aren't available, such as at restaurants or social events.
Gradual Introduction
Some research suggests that regular, small exposures to lactose may help the gut adapt to some degree. However, this varies significantly between individuals and should be approached carefully.
Know Your Tolerance
Lactose intolerance exists on a spectrum. Some people can handle a tablespoon of regular cream cheese with no issues; others react to trace amounts. Understanding your personal threshold helps you make informed choices.
Where to Buy Lactose-Free Cream Cheese
Major supermarkets:
- Coles and Woolworths stock Arla lactose-free varieties in most stores
- Check the regular dairy section first, then specialty health aisles
Online:
- Amazon.com.au offers Green Valley and other imported brands
- Specialty health food websites may carry additional options
Health food stores:
- May stock brands not found in supermarkets
- Staff can often order specific products on request
Lactose intolerance doesn't mean giving up cream cheese. With the lactose-free options now available in Australia, you can enjoy all your favourite cream cheese applications—from morning bagels to holiday cheesecakes—without digestive concerns. Use our product comparison tool to find lactose-free options that suit your needs.