Easy Gluten Free Dairy Free Recipes Your Family Will Love
20 easy gluten free dairy free recipes for youdelicious, family friendly recipes that youll love making!
Cheesy casseroles, flavorful noodle dishes, cream saucesthese are all things that you can still enjoy even if you are on a gluten free and dairy free diet.
Are you surprised? Its true! With the right substitutions, you can still enjoy amazingly delicious comfort food thats gluten and dairy free. It can be confusing to know what substitutions to use when you first eliminate gluten or dairy. And dont even get me started on the cost of ingredients! I have a couple of resources to help you on your way:
Learn all about what ingredients to use for different recipes in my guide to dairy substitutes.
Find out where and how to save money on gluten free ingredients in my post about eating gluten free on a budget.
Once youve found your ingredients, youre probably wondering what gluten free dairy free recipes to prepare? How can you be sure your new recipes will work out? Ive spent lots of time trying and testing recipes that are free of dairy and gluten ingredients, and Im excited to share these recipes with you. They are family friendly and so delicious.
These are all gluten free dairy free recipes, but if you do eat dairy, feel free to swap in regular butter or cheese if you wish.
Salmon And Asparagus Sheet Pan Meal
Here’s a solution to an easy gluten free dairy free dinner that pleases everyone: this baked salmon and asparagus recipe! Its simple, its elegant, but it tastes like something youd order at a restaurant. Roasting it up on a sheet pan with lemon slices and fresh herbs adds effortless flavor that feels fresh yet refined.
Dairy Free Gluten Free Diet Benefits
Okay, so you might be a bit sad at first, but lets look at the benefits. And theyre many, because:
- Were cutting out two often highly processed types of food
- They also happen to be super common allergens.
- Dairy contains several components that are inflammatory and have been linked to acne, several types of cancer and insulin resistance.
- Foods that contain gluten often come with a high glycemic index and glycemic load that over time can lead to increased chronic inflammation, hyperglycemia, insulin resistance and diabetes.
- When you cut out gluten and dairy you make more space for fruits, vegetables, seeds and nuts which are great sources of antioxidants. Antioxidants that we need to fight oxidative stress and thus inflammation in the body.
Also Check: Gluten And Dairy Free Keto
Friday: Instant Pot Teriyaki Chicken
Servings: 6
21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons
Weight Watchers Blue Plan Points : 5
Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix
Tuesday: Pad Thai Egg Roll In A Bowl
Servings: 4
21 Day Fix Container Counts per Serving: 1 1/2 Red, 1 1/2 Green, 1/2 Blue and 2 sweetener teaspoons
Weight Watchers Blue Plan Points : 4
Servings: 4
21 Day Fix Container Counts per Serving: 1 1/2 Red, 3/4 Green, 1 Yellow
Weight Watchers Blue Plan Points : without avocado, 5 points with 1/4 of an avocado, 6 points
Servings: 7
21 Day Fix Container Counts per Serving: 1 Red, 1 Green, 2 Tsp, 1 sweetener tsp
Weight Watchers Blue Plan Points : 7
Read Also: Gluten Free And Dairy Free Snacks
Low Carb & Keto Diet Grocery List
The list above should give you an idea of the best and worst foods for a low carb diet. But if youre starting out, its a good idea to know exactly what is included:
- Start with the complete low carb & keto food list it has over 230 foods on it! It includes all the keto diet basics that you can and cant eat, including carb counts. If you prefer to start with a shorter, less overwheming list, grab the keto grocery list for 1-2 trips to the store.
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Can Help You Lose Weight
Its not unusual to lose weight once you start following a gluten-free diet.
The diet eliminates many high-calorie, processed foods and often replaces them with fruit, vegetables, and lean proteins.
Avoid processed gluten-free foods such as cakes, pastries, and snacks if youre trying to lose weight. They can quickly add a lot of calories to your diet.
Instead, focus on eating plenty of whole, unprocessed foods such as fruits, vegetables, and lean proteins to reach and maintain a moderate weight while also meeting your nutritional needs.
Summary
A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy, and promote weight loss.
Despite having a variety of health benefits, a gluten-free diet could also lead to certain side effects and has downsides to consider.
Also Check: Best Gluten Free Flour For Cakes
Simple Pork Fried Cauliflower Rice
This Simple Pork Fried Cauliflower Rice is a quick, one-pot dinner that can be made in under 30 minutes and its very affordable less than $2.50 per serving. Plus its paleo and free of gluten, soy, eggs, and peanuts!
Add more protein to your snack with these yummy Fudgy Brownie Protein Bites! They are gluten free, dairy free, peanut free, and paleo
Breakfast: Scrambled Egg Cups + fruit
Lunch: Thai Cucumber Chicken Salad
Dinner: Slow Cooker Beef Barabacoa tacos + taco fixings
Snack: Chocolate Chip Granola Bars
Why Follow A Dairy
Well, let me explain.
You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.
But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.
You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.
On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.
Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.
Also Check: Gluten Free Self Raising Flour
Get My Free Meal Prep Quick Start Guide
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28gluten-free meal prep recipes that you can make ahead on the weekend for easy lunches and re-heatable dinners! Vegan and vegetarian, chicken, fish, turkey, pork and beef meal prep recipes that are all gluten-free.
For those on a special diet or with food intolerances, it can be hard to find meal prep recipes that check off all the boxes. In addition to these gluten-free meal prep recipes, I’ve also rounded up dairy-free, paleo, and vegetarian meal prep recipes.
Whether you are celiac or have a gluten intolerance, it can be challenging to find 100% gluten-free meals when eating out. Not only that, but if you’ve recently gone gluten-free, you may be struggling to find recipes that you can enjoy! Making your own lunches is a great way to make sure that you don’t have issues with gluten cross-contamination.
Today I’ve rounded up 28 gluten-free meal prep recipes for lunch and dinner. These recipes are delicious, satisfying, and the perfect way to stay on track with your healthy eating goals.
Can You Eat A Low
Yes, you can go on a low carb vegan gluten free diet if you choose to. However, we must caution you that this eating plan will be harder to maintain long-term. Why is this? The main reason is that these two diets are vastly different from each other and thus combining them brings in a whole challenge, especially in figuring out which foods you can consume without blurring the rules set for either eating plan.
For example As we are all aware, the ketogenic diet is a high-fat diet that relies heavily on animals and animal-based products for the required fat content. Such products include meats, fish and other seafood, dairy and dairy products, eggs, etc.
On the other hand, a vegan diet is a plant-based eating plan that excludes all animal products, including meat, dairy, and eggs due to either ethical, environmental, or health reasons.
Looking at these two diets side by side you see how difficult it could be to follow through while we are not saying that you cannot get your keto friendly fats from plant-based foods, it will be harder for you to hit your fat goals on this meal plan.
Here are some pointers on how to follow a low-carb vegan gluten-free diet.
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Also Check: Taco John’s Gluten Free
Sheet Pan Miso Salmon And Vegetables
Try this Asian-inspired sheet pan salmon from Platings and Pairings to get your weekly intake of omega-3 fatty acids for improved cardiovascular health, less pain and inflammation, healthier skin, revitalized joints, and an uplifted mood! I suggest using gluten-free soy sauce or tamari in this recipe, and you can replace the mirin with rice vinegar if you dont have any hand.
What Is The 1200 Calorie Gluten
Gluten is a type of protein commonly found in grains and is normally easy to digest. In some people, gluten can cause intestinal problems and digestion issues.
You may experience problems such as gas, indigestion and bloating after consuming gluten-containing food. In such cases, a gluten-free diet is recommended.
When you set this diet under the calories you need daily, you will have a gluten-free diet for weight loss.
Gluten causes small intestine problems in patients with celiac disease. Even in people who dont have celiac disease or a wheat allergy, gluten can sometimes cause discomfort in the body.
In other words, gluten intolerance may occur. In such cases, a gluten-free diet may be recommended.
Just dropping gluten from your diet without making any other changes can lead to serious nutritional deficiencies and health problems.
These problems can be prevented by adding foods with similar nutritional value thats on a gluten-free diet plan.
For example, buckwheat, quinoa, flaxseed and gluten-free bread . So what are the foods that contain gluten?
1200 calorie gluten-free meal plan What are the foods containing gluten?
- Barley, wheat, rye and oats
- Flours enriched with vitamins and minerals
- Whole wheat flour, graham flours, whole wheat breadsticks
- Pastries such as cakes, pies
- Muesli, cereals, spicy rice mixes and crackers
- Instant soups and bouillons
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One Pot Thai Pumpkin Curry
This hearty curry from The Girl On Bloor is full of flavourful spices! It is made with butternut squash, which is low in calories but high vitamin A, vitamin C, magnesium, and potassium! Instead of white rice, I recommend opting for brown rice or cauliflower rice for additional fiber, to fuel your metabolism and to keep your blood sugar in balance.
Salmon Pops With Piquant Dill Sauce Recipe
The salmon pops are a big hit at any dinner party, especially for the diet savvy. The best part, this delightful appetizer will accommodate most diets. This is a naturally gluten-free recipe and is keto-friendly. If you are looking for a light lunch idea, serve the salmon pops over a salad, such as this zesty cabbage and fennel citrus salad
Also Check: How Do You Tell If Your Gluten Intolerant
How To Determine My Calories On Keto Diet
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Looking at Lu Jingyao, his expression was indifferent, and he seemed to be waiting for her answer. Qin Yuqiao looked forward to Shang Lu Xirui s expectation Half hanging Gluten Free Keto Diet Meal Plan means just like me.
Also Check: Is Spelt Flour Gluten Free
Teriyaki Chicken Lettuce Wraps
Wow, this was amazingso easy but tasted like a restaurant dish! You could just make the chicken and put it one rise, in a salad or with noodles to switch it up. My boyfriend and I added it to our cookbook Rachel
Great recipe! Thank you for sharing it! I just smashed a bunch of almonds and it was totally fine. Mix of fresh herbs and dry herbs I think the fresh herbs go a long way. Delicious!! Sara
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Tasty Gluten Free And Dairy Free Breakfast Ideas
Following a strict diet plan may limit your options to eat most of your favorite meals. But what if youre on TWO different diets? If youre on a gluten-free or dairy-free diet, this does not mean youll have to eat bland, stale foods. In fact, Ive compiled a list of 15 tasty and nutritious gluten-free and dairy-free breakfast ideas that you wont get tired of!
Contents
Ginger & Spring Onion Chicken
I have just made this for our evening meal with brown rice and quinoa it was so delicious. This has always been my favourite dish from the Chinese takeaway and I have always wanted to make it. This recipe was sooooo easy, although I added green peppers with the spring onions instead of the white onions Teri
My teenage daughter helped me make this and said upon tasting it, this tastes like a real Chinese dish! we were all blown away by the deliciousness. We also threw in some broccoli. Eliza
What are your favourite gluten and dairy free meals?
Feel free to leave a comment sharing your favourite gf/df dish! Bonus points to you if it can be found online with a link!
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Low Carb Vs Keto Diet
Before we start, let us discuss the low carb vs keto diet. There are a lot of different diets out there, but two popular diets are the low-carb and the keto diet.
Both diets are effective for weight loss and improving overall health. However, they do have some differences.
The low-carb diet is a bit more lenient than the keto diet. It allows for up to 150 grams of carbs per day, while the keto diet limits net carbs to just 20-50 grams per day.
This means that on the low-carb diet, you can still eat some fruits and extra vegetables, whereas, on the keto diet, you need to stick to primarily fats and protein and limited carbs.
The keto diet is also a bit more restrictive in terms of the types of food you can eat. The keto diet is considered high-fat diet. This means that most of your calories come from healthy fats.
Overall, both the low-carb diet and the keto diet can be effective for weight loss.
Italian Chicken And Veggies
This recipe by Fun Without Fodmaps is a meal youll enjoy whether or not youre following a low FODMAP diet. FODMAPS are types of carbohydrates found especially in certain vegetables, legumes and grains that can lead to symptoms of irritable bowel syndrome in susceptible individuals. If you experience IBS you may also want to consider that a different type of reaction, referred to as food sensitivities, may be at the root cause of your symptoms. You can learn more about food sensitivities and intolerances in my free eBook A Naturopathic Guide to Identifying your Food Sensitivities.
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