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40 Delicious Gluten Free Dairy Free Egg Free Dinner Recipes by The Allergy Chef

40 Best Gluten Free + Dairy Free + Egg Free Dinner Recipes

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Living with multiple food allergies, whilst not uncommon, can make feeding your family feel incredibly difficult. That feeling can be compounded if you’re a mixed allergy household, or, only one person has food allergies so you’re doing a lot of parallel cooking for only one person. No matter your need for gluten, dairy, and egg free meals, today I’ll be sharing very helpful information, and links to delicious free-from recipes.

Let’s start by taking a look at substitutions, and how to stock your free-from pantry. Then, we’ll move on to recipes and ideas.

Where You Might Commonly Find Gluten & Wheat in Dinner Recipes and Ideas

Wheat is a common thickener in soups, stews, meatballs, and meat loaf. You may also see breadcrumbs as an ingredient. The good news is that in dinner recipes, 99% of the time, you can substitute the gluten free version, 1:1, and have a recipe that still works well. The same is not true for GF + EF baking, hence my specific “in cooking” phrase.

Where You Might Commonly Find Milk & Dairy in Dinner Recipes and Ideas

Milk and milk products are *everywhere* in cooking recipes across all cuisine types. You’ll see milk, cream cheese, sour cream, cheese, and more all called for. The excellent news is that you can substitute the dairy free version 1:1 in cooking recipes and come out smelling like LEGO roses (I’m allergic to actual roses, so that’s all I’ll be smelling).

The only exception to this is cream/heavy cream. For that, I’m going to point you to this article on dairy free substitutions and how to use them. In that article, I detail how you can make a heavy cream substitute for cooking.

Dairy Free Substitutions

Where You Might Commonly Find Eggs in Dinner Recipes and Ideas

Eggs aren’t used as much in dinner recipes as wheat and milk. When you do see them, to replace them, you need to look at their function. Here’s the top spots you’ll see eggs:

  • Carbonara
  • Special Pasta Sauces
  • Some Types of Noodles
  • Bread Recipes
  • Meatballs + Meatloaf

In noodles, you’ll need to purchase egg free noodles. When you have a meat-based recipe that calls for eggs, you can leave them out. I make egg free meatballs all the time without issue (they’re also gluten/wheat free). The key is to not overwork your meat, and to use an ice cream or cookie dough scoop to pack and portion meatballs. All of the meatballs I make like this stick together just fine.

If you’re wanting to make bread, you’ll need to follow a specific GF EF bread recipe, as gluten and eggs are two critical ingredients that can’t be easily swapped together when following a conventional recipe. GF EF baked recipes absolutely need to be built from the ground up to be GF EF. This article with GF EF baking tips talks more about the science behind it all if you’d like to learn more.

For those who are able to consume something like JUST egg substitute, you’d have to use something like that in a carbonara if you want the same silky sooth and creamy mouthfeel. Outside of that, you’d need to make a dairy free creamy sauce, but also manage your expectations because it won’t be the same.

Why Gluten Free and Egg Free Baking Falls Flat: Tips by The Allergy Chef

Gluten Free, Dairy Free, Egg Free Ingredients to Stock Your Pantry

A lot of newly diagnosed individuals struggle with multiple food allergies because they have the mindset of needing to replace convenient items one for one. Honestly, the easiest way to feed a free-from household is to stock loads of simple ingredients and cook at home. Mind you, I’m telling you this with more than 20 years of experience.

It is incredibly exhausting to call companies regularly, read labels non-stop, and keep on top of recalls (it’s more common than you think, and not always blasted to customers). If you’re in the 30% group of people who can’t eat food made on shared equipment with what they’re allergic to, odds are, you’ll need to cook most of your food at home. Now, with that in mind, here’s a non-exhaustive list of items to keep on hand.

  • Almond Products (almond milk, blanched almond flour, natural almond flour, etc.)
  • Coconut Products (coconut milk, coconut cream, coconut flour, coconut oil, coconut aminos, etc.)
  • Gluten-Free Bread (it should freeze well and you should love it)
  • Gluten-Free Oats (if you can tolerate oats, about 25% of those with Celiac Disease can’t have oats)
  • Gluten Free Flours (you can purchase an AP flour blend, or buy individual gluten free flours to blend at home)
  • Rice Products (rice milk, rice flour, rice cakes, etc.)
  • Liquid Sweeteners (date syrup, honey, maple syrup, etc.)
  • Granulated Sweeteners (cane sugar, date sugar, coconut sugar, maple sugar, etc.)
  • Canned Goods (black beans, cannellini beans, pinto beans, tomato sauce, etc.)
  • Frozen Vegetables (green beans, broccoli, peas, carrots, corn, cauliflower, etc.)
  • Acids (lemon juice, apple cider vinegar, balsamic vinegar, lime juice, etc.)
  • Cooking Fats (olive oil, avocado oil, tiger nut oil, tallow, vegan butter, etc.)
  • Sea Salt and Black Pepper (these are very basic and the bare minimum to stock)
  • Seasonings Galore (by galore, I mean buy them all, also experiment with fresh herbs from time to time)
  • Umami Ingredients (mushroom powder, fish sauce, etc.)
  • Salad Dressing (these can make for a great dipping experience)
  • Condiments (ketchup, mustard, etc.)
  • Spreads & Butters (almond butter, peanut butter, etc.)
  • Non-Dairy Milk you Love (soy milk, nut milk, etc. can also be homemade)
  • Ground Meat (ground beef, ground bison, ground turkey, ground chicken, etc.)
  • Egg Free Mayo (there are several to choose from, including this top 14 allergy free option)
  • Fresh Veggies (onions, bell peppers, potato, sweet potatoes)
  • Easy Cooking Proteins (ground meats, chicken thighs, pork shoulder, etc.)

Gluten-Free Grains & Pseudograins I Stock for Baking (and Some Cooking)

This isn’t a complete list of all my flours since I also use some very uncommon options for recipe development. However, these are the types of flours you’ll want to stock if you’ll be baking from scratch. Could you use an AP flour? Yes. I personally can’t due to allergies, so I create custom blends all the time. The cool thing about this is that I can make amazing flavour profiles because I have full control over the flour.

  • Arrowroot
  • Brown Rice Flour, White Rice Flour, Sweet Rice Flour
  • Buckwheat Flour (yes, this is gluten free, despite the name)
  • Cassava Flour
  • Millet Flour
  • Oat Flour (GF, Purity Protocol)
  • Potato Starch
  • Sorghum Flour
  • Tapioca Starch
  • Tiger Nut Flour (tuber, not a tree nut)

Great Kitchen Tools & Appliances to Have

When you’re managing dietary restrictions, it’s so important that you have the right tools in your kitchen. Without them, cooking and baking will feel next to impossible, and you may start to resent your diagnosis, or get bored in the kitchen because your options are so limited.

Tools, in my humble opinion, are one of the key factors to your success, right alongside your elbow grease. I’ve listed these in order of priority if you’re new to cooking at home.

  • Pots, Pans, Baking Sheets (have several, in several sizes)
  • Instant Pot or Multifunction Cooker (if you already have a slow cooker, that’s fine, but if you don’t, save the money and just buy a multifunction cooker that does both slow cooking and pressure cooking.)
  • Rice Cooker
  • Stand Mixer (will save you so much time and energy, make sure you buy an extra bowl or two and attachments so you can make several things at once)
  • Very Large Dutch Oven (think 9 QT for batch cooking)
  • Food Processor
  • Air Fryer (I have the Breville and love it, absolutely hated the GoWise I had before)
  • Deep Fryer (only get one if you legit love frying foods, if not, it’s a waste of money)
  • Ice Cream Machine with Compressor (compressor is critical if you plan on making free-from ice cream at home)

You can find all of the products I’ve tested and love in my Amazon Shop.

You Don’t Need Dairy-Free Cheese

If you’re new to managing a dairy allergy, the first big thing I want to tell you is to not buy dairy-free cheese. For kids who are new to the diagnosis, or were born allergic to milk, it’s OK to get them DF cheese because they don’t know any different. However, if you’re an adult and new to all of this, just keep on walking by when you see it in the grocery store.

Each dairy-free option will taste different, but here’s what you really need to know: they all generally have a taste (and smell) that a lot of people don’t like. Now, the nut based dairy free cheeses are better in terms of taste, texture, and even the quality of ingredients (less additives).

Yet, the nature of the product dictates that it’s going to be a bit out there because we’re trying to replicate with cheese with nothing related to cheese. It’s a fine line to walk, and many people who jump into dairy free cheese too soon often regret it, then they just crave cheese even more.

Instead, focus on recipes that will deliver a creamy mouthfeel and texture without any form of dairy free cheese. This will be much more satisfying in the long run. Once you’ve gone 6 – 12 months without milk based cheese, then try a dairy-free option.

Free Resources for the Newly Diagnosed

Newly Diagnosed eCourse for Food Allergy, Food Intolerance, and Restricted Diets The Manual: Learn Everything You Need to Know About Food Allergies, Celiac Disease, Food Intolerance, and Special Diets, by The Allergy Chef
Food Allergy Help 101: Hidden Allergens Food Allergy Help 101: Celiac Disease

Easy Recipes for the Entire Family

In some mixed-allergy households, the easiest way to keep the person with food allergies safe is to have the whole family follow a diet that everyone can eat together (or as close to as possible). With that in mind, here are some awesome recipes that people with and without food allergies adore.

Easy Purple Cabbage and Rice Recipe by The Allergy Chef (Vegan, Top 9 Allergy Free, Low Histamine) Gluten & Dairy Free Pineapple Pork Balls Recipe by The Allergy Chef (Top 9 Allergy Free)
Gluten Free, Dairy Free, Egg Free Maple Peanut Chicken Recipe by The Allergy Chef Gluten & Dairy Free Kid Friendly Broccoli Mac n Cheese Recipe by The Allergy Chef (Gluten Free, Vegan, Top 9 Allergy Free)
Gluten Free, Dairy Free Pepperoni Pizza Dip Recipe by The Allergy Chef (Top9 Allergy Free) Gluten Free, Dairy Free, Top 9 Allergy Free Queso by The Allergy Chef

Tomato Free Dinner Recipes That are Gluten Free, Dairy Free, Egg Free

Gluten Free, Dairy Free, Egg Free Pork, Pea, and Mustard Ragu by The Allergy Chef (Top 9 Allergy Free) Gluten Free Dairy Free Creamy Chicken Noodle Soup Flavoured Rice Recipe by The Allergy Chef
Gluten Free, Dairy Free, Vegan Savory Crumble by The Allergy Chef Diary Free Creamy Avocado Pasta Recipe by The Allergy Chef (Gluten Free, Vegan, Top 9 Allergy Free)

Gluten + Dairy + Egg Free Breakfasts for Dinner

Gluten Free, Dairy Free, Allergy Friendly Apple Crumble by The Allergy Chef Gluten Free Spinach Muffins (Egg Free, Dairy Free, Soy Free, Vegan) by The Allergy Chef
Dang! That's Delicious Vegan Chickpea Breakfast Casserole by The Allergy Chef (Top 9 Allergy Free) Egg Free, Gluten Free, Vegan Pancakes Recipe by The Allergy Chef

Vegan + Dairy + Egg + Gluten-Free Dinner Recipes

Gluten Free, Egg Free, Vegan Potato Salad Recipe by The Allergy Chef Dutch Oven 3 Bean Chili Recipe by The Allergy Chef (Gluten Free, Vegan, Top 9 Allergy Free)
Gluten Free, Dairy Free, Egg Free Eggplant Baked Pasta and Vegetables by The Allergy Chef (Top 9 Allergy Free) Creamy Eggplant & Rice Recipe by The Allergy Chef (Gluten Free, Vegan, Top 9 Allergy Free)

Hearty Soups & Stews to Serve for Dinner

Gluten Free, Dairy Free, Allergy Friendly Lasagna Soup Recipe by The Allergy Chef Amazing Legume Free Chili Recipe by The Allergy Chef (Gluten Free, Top 9 Allergy Free)
Top 9 Allergy Free Venison Stew by The Allergy Chef Pressure Cooker Chicken Curry Soup Recipe by The Allergy Chef (Dairy Free, Top 9 Allergy Free)

Egg + Gluten + Dairy-Free Dinner Recipes Ready in 30 Minutes or Less

Tomato, Bacon, and Avocado Creamy Pasta Recipe by The Allergy Chef (Gluten Free, Top 9 Allergy Free) Easy Gluten Free Quinoa and Bacon Recipe by The Allergy Chef (Top 9 Allergy Free)
Honey Almond Meat Sauce by The Allergy Chef (Dairy Free, Egg Free, Gluten Free) Gluten Free Turkey and Parmesan Smash Burger Recipe by The Allergy Chef (Top 9 Allergy Free)
Soy & Sesame Free Pork Stir Fry Recipe by The Allergy Chef (Gluten Free, Top 9 Allergy Free) Gluten Free Dairy Free Easy Salmon Cakes Recipe by The Allergy Chef

Freezer Friendly Gluten, Dairy, and Egg Free Recipes

An easy way to fight burnout and make the free-from life more sustainable is to lean into batch cooking and freezing. This allows you to make meals in bulk, pop them in the freezer, then pull them out as needed. You can add your freezer meals to your weekly/monthly meal plan to make sure you’re not cooking and cleaning 24/7. Honestly, in all my years of managing a free-from household, if there’s nothing else you ever do for yourself, I can tell you, it needs to be batch cooking.

You will run yourself into the ground if you aren’t being proactive on how to save time and energy. Having raised four kids (each with different dietary needs), the freezer was my literal lifeline. You can also stock snacks, desserts, breakfasts, lunches, and everything else that freezes well. The key to having freezer success is to start with the right recipes and to have the right containers for your needs.

Everything can be frozen, but not everything will thaw well. Some foods, like mashed potatoes, are ruined by the freezing and thawing process. Knowing that, here are several recipes that my kids love having in the freezer to pull from.

Gluten + Egg + Dairy-Free Recipes That Freeze Well

Candied Honey Pork by The Allergy Chef (Gluten Free, Top 9 Allergy Free) Gluten Free, Dairy Free, Egg Free Pizza Pot Pie Recipe by The Allergy Chef (Top 9 Allergy Free)
Nutrient Dense Italian Ragu Recipe by The Allergy Chef (Gluten Free, Top 9 Allergy Free) Gluten Free, Dairy Free, Egg Free Lemon Pepper Meatballs Recipe by The Allergy Chef

Sheet Pan Meals That are Gluten Free, Dairy Free, and Egg Free

This small collection of recipes really focuses on easy prep and hands off cooking. It’s to save you precious energy because I’m sure you’ve got a lot going on and you just need a quick dinner win.

Gluten Free, Top 9 Allergy Free Beef and Broccoli Meatballs Sheet Pan Dinner by The Allergy Chef Easy Gluten Free, Grain Free Bacon & Potatoes Sheet Pan Dinner Recipe by The Allergy Chef
Easy Gluten Free Pork Fajitas Sheet Pan Dinner Recipe by The Allergy Chef Italian Pork and Sausage Sheet Pan Dinner by The Allergy Chef (Top 9 Allergy Free)

Allergy-Friendly Recipes to Share at Special Occasions

If you have friends or family members coming over for a special gathering, here are four fantastic recipes you could serve. I’ve been told by many RAISE Members that when they serve these, their guests don’t even realize it’s all free-from.

Honey, Fig, and Bacon Pizza by The Allergy Chef (Gluten Free, Dairy Free, Allergy Friendly) Gluten Free, Dairy Free, Refined Sugar Free Fried Orange Chicken Recipe by The Allergy Chef
Amazing Creamy Pasta - Gluten Free, Dairy Free - by The Allergy Chef Gluten Free, Dairy Free, Top 9 Allergy Free Ribs by The Allergy Chef

Egg, Gluten, and Dairy-Free Desserts

Since we’re talking about dinner, it only makes sense to talk about dessert as well, right? If you’re new to the diagnosis and think you’ll never be able to find delicious gluten + dairy + egg free options, boy oh boy am I about to change your view on things.

Gluten Free, Dairy Free, Soy Free Black Cacao Cake Recipe (Hostess Copycat) by The Allergy Chef (Vegan, Top 9 Allergy Free) Gluten Free, Dairy Free, Low Histamine Vanilla Cake Recipe by The Allergy Chef (Egg Free, Vegan, Top 9 Allergy Free)
Chocolate Cherry Crumble Recipe by The Allergy Chef (Gluten Free, Dairy Free, Vegan, Top 9 Allergy Free) Amazing Chocolate Chip Cookies by The Allergy Chef (Gluten Free, Vegan, Dairy Free, Milk Free, Top 9 Allergy Free)

Advanced Recipe Search

This article only scratches the surface of what’s possible with gluten free, dairy free, egg free meals. I’d love for you to check out the Advanced Recipe Search ton RAISE. It has more than 100 filters for food allergies and special diets that you can mix and match to find the results that meet the needs of your household.

​This tool blows away what I could ever put in a cookbook because you’re able to quickly filter for the needs of everyone, select a meal type (breakfast, lunch, etc.) and see perfect matches right away. No need to read through a lot of extra stuff, just straight to the digital gold.

What’s even better is that RAISE Members have full recipe access, but also meal planning tools, and a tool to automatically generate their grocery shopping list. It’s a streamlined system designed to make your life so much easier.

Take the Advanced Recipe Search for a spin.

Related Articles

100 Gluten Free Dairy Free Allergy Friendly Side Dishes by The Allergy Chef (Egg Free) Gluten Free and Allergy Friendly Vegan Potato Recipes by The Allergy Chef
Gluten Free, Dairy Free, Allergy Friendly Chicken Recipes by The Allergy Chef Top 9 and Top 14 Allergy Free Dinner Recipes and Ideas by The Allergy Chef

Answering Your Gluten Free, Dairy Free, and Egg Free Questions

Is full fat coconut milk the best plant-based milk to cook with?

Often times, no, full fat coconut milk won’t be the best plant-based milk to choose when you’re cooking, and even baking. Now, does that mean you shouldn’t try? Of course not. What you should do is find a recipe developer that uses full fat coconut milk regularly in their recipes. That will allow you to get some hands on experience and see how it really functions in cooking and baking.

For recipes that create a rich texture and creamy mouthfeel, full fat coconut milk is a great option. Recipes that focus on Asian cooking also feature full fat coconut milk. In terms of which is the absolute Gospel truth best milk to cook with: there isn’t one.

All plant-based milk is a 1:1 substitution in terms of volume in cooking and baking. The reason full fat coconut milk is a bit of an outlier is the fat content. As long as you keep that in mind when you’re cooking and baking, you should be fine. Also know that soy milk bakes up a little different because of the protein content.

Is chicken broth egg free?

Yes, chicken broth is egg free. A good comparison to this: beef is dairy free. Chicken broth is made from chicken meat and the carcass/bones along with vegetables and water. It’s rare that someone who is allergic to eggs would need to avoid all parts of the chicken, but not impossible.

If you’re also gluten/wheat free and milk/dairy free, you’ll need to investigate the broth for those allergens as well. You may have better luck purchasing “bone broth” rather than “chicken broth”. Many companies that specialize in bone broth don’t make a huge range of products and shared equipment with major allergens will be less likely.

What’s the best gluten free soy sauce?

Well…. Here’s the thing. I called every manufacturer of gluten free soy sauce and they all use shared equipment with wheat last I checked. So, I called all the makers of coconut aminos and was only able to find one brand: Kevala. They use wheat free equipment last I checked. Are they the best? I’m not sure because I don’t cook with that type of product.

I’ve heard lots of great things about San-J gluten free soy sauce & Bragg’s liquid aminos, and have personally used both in the past for recipes here and there. If you’re not able to have that brand, consider using fish sauce. It’s not quite the same, but it will bring a deep, rich, umami flavour to your recipe.

Is red curry paste gluten free?

Not always, in fact, I was just reading the other day how someone often buys yellow and red curry paste from a particular brand and when they read the label this last time, wheat was one of the ingredients.

It’s a great reminder to always read that label, even if it’s for a product we’ve purchased in the past. The brand Thai Kitchen, a well trusted brand when it comes to GF, sells a red curry paste that could work for you.

Are rotisserie chickens gluten, milk, and egg free?

In theory, yes, they will be. However, you’ll need to learn how to read labels well and know what types of questions to ask when shopping for rotisserie chickens. If the ingredients are simple (chicken, salt, pepper, onion), you’ll probably be in the clear. However, if you see ingredients such as spices, natural flavors, or any type of additives, you’ll want to investigate before purchasing.

If you’re unable to find a rotisserie chicken that’s safe for your household, the great news is that making oven roasted chicken at home is super duper easy. You’ll need a large roasting pan, oil, and seasonings. Rub oil all over your chicken, then add the salt and seasonings all over (including inside the cavity).

That’s all you need for a basic chicken. I roast mine at 425f/218c for 40 minutes, flip it over and roast for another 40 minutes. If you want to jazz things up, large dice red onion, potato, tomato, and zucchini. Add that to the bottom of the roasting pan. It will all cook at the same time and the roasting juices will make the veg delicious.

It’s a super easy meal to make because it’s about 10 minutes of prep and then it’s in the oven.

Is brown sugar the same thing as cane sugar?

Technically yes, but in recipes, no. Sugar cane is the main plant that produces white sugar, light brown sugar, dark brown sugar, turbinado sugar, and molasses. If a recipe calls for “cane sugar” the developer is usually referring to white cane sugar, which isn’t the same thing as brown sugar.

Brown sugar has more molasses content (hence the colour), whereas white cane sugar has had the molasses stripped away. The good news is that in recipes, all granulated sweeteners (grain sweetener, not liquid sweetener) can be swapped 1:1. So if the recipe calls for cane sugar, you can use white cane sugar or brown cane sugar, but the taste will change if you use something the developer didn’t.

Also know that other granulated sugars include coconut sugar, date sugar, and maple sugar. You could swap these in 1:1 in the recipe as well. It will function properly, but remember, the taste will shift some.

What’s the best egg replacer to buy?

That’s going to depend on the recipe you’re following. Eggs do three main things: lift, moisten, and bind. There isn’t a single egg replacer on the market that does all three. I can’t suggest which would be the best to buy without knowing more about the recipe, however, in most cases, you won’t need to purchase a “fancy” commercial egg replacer.

For moistening, oil is my go-to swap, for binding, I like a solid flax meal/water combination, and for lift I use extra leavening agent + acid (such as ACV or Lemon). If you read the ingredient label of the replacer, you can get an idea of what it will do, and depending on what the recipe needs, that should guide you on what choice to make. Hopefully that gives you an idea of how to purchase a replacer.

Do I need to have xanthan gum for my baked goods?

Nope, unless it’s for commercial use, you absolutely don’t *need* xanthan gum in your baked goods. The best part about the recipes I share (if you ask me) is that they’re free from gums, binders, additives, and ingredients a lot of people shy away from. What I’m able to show is that as long as you have a solid gluten free flour blend as your base and pair it with functional ingredients, you can have mega delicious baked goods that will blow people away.

What’s the best way to have a dairy free cheesy flavor without using nutritional yeast (I’m allergic)?

The best way to pull in the cheesy flavor would be to purchase a dairy free cheese. Many brands that are dairy free are also yeast free, so you have quite a few options to choose from.

Outside of that, you’d be able to pull in the creamy mouthfeel of cheese, but you wouldn’t have the flavour.

Do you have recipes for allergy friendly healthy meals?

So, that’s going to depend on your definition of healthy. The term “healthy” isn’t a regulated term, though, we’ve seen new guidelines in 2025. Everyone will define that term differently, but I personally like to think of healthy meals as refined sugar free, and nutrient forward.

With that in mind, most of the dinner recipes on RAISE will meet that criteria. I’d invite you to start with the Advanced Recipe Search. Input all of your needs, then for meal type, select dinner, and go from there. You’ll see nutrient dense top 8 free meals, a few fun foods mixed in, and lots of options in between.

What are some ideas for quick healthy dinners that are gluten free and top 9 allergy free?

For quick healthy dinners, I like to think of a simple formula that’s never let me down: protein + produce + carbohydrates/starch + fat. Here are several examples of how to use that formula:

  • Taco seasoned ground turkey + tomatoes + lettuce + homemade tortillas + guacamole.
  • Seasoned ground pork + carrots + mushrooms + cooked pasta + cooked in tiger nut oil (tuber, not a tree nut).
  • Organic ground chicken + diced onion + diced peppers + cooked cabbage + oven roasted potatoes cooked in duck fat.

Each of these meals can be made with a little prep and short cook times. Plus, several components are also freezer friendly, making future meals a bit easier. You can make a list of options for each section of the formula and leave it on your fridge, that way you just pick something from each column that works, and you’ve got quick healthy dinners.

Will I need to follow a gluten-free diet if I have a wheat allergy?

Technically, no, you won’t need to follow a gluten free diet with a wheat allergy. However, you will have to work pretty hard to find brands that sell rye and barley based goods that aren’t cross-contaminated with wheat.

The silver lining in the gluten free products, with the exception of wheat starch, is that you’ll be able to finds lots of wheat free products easily. Plus, since wheat is a major allergen, companies will be able to quickly tell you if wheat is on the line or in the facility.

​But! Don’t let this stop you from either making delicious rye and barley baked goods at home, or putting in the work to find the perfect bakery for you. When I was in San Francisco years ago, there was one teeny tiny bakery that specialized in wheat free, gluten containing baked goods, so I know they’re out there.

Do you have dinner recipes free from legumes, but also nut-free and soy-free?

I sure do! For those who need to avoid legumes, nuts, soy, and more, I’d suggest heading over to the Advanced Recipe Search on RAISE. You can plug in all of your needs (legume free is under food families), and then select dinner as your meal type. The Advanced Recipe Search has more than 100 filters you can mix and match for allergies and special diets. I happen to know you’ll have hundreds of safe and delicious recipes to choose from.

How can I lower the amount of sodium in a recipe and still have it taste good?

For anyone needing to follow a low sodium diet, on top of needing to eliminate major allergens, there are a few tips I can suggest.

First, you’ll need to know what your sodium limits are. For example, there’s a huge difference between a recipe that calls for a teaspoon of salt versus one that calls for four teaspoons of salt. Remember, you’re not eating the entire recipe in one day, so, would a single portion of the recipe fall within your limits? The only way to know is to do the math, so get used to doing that so you can quickly tell if you should leave a recipe as-is, or change it.

Next, learn when to salt food. For example, if you’ve ever eaten meat and it’s bland, especially after you’ve chewed it for a few moments, it usually means that the meat was salted at the end of cooking rather than throughout. Let’s say your limit is a teaspoon of salt per day. I’d take half a teaspoon of salt and use that to season cooking meat at the start of cooking, and half way through cooking. This also assumes that you’re eating all the meat in one day, but I digress.

Once my meat is seasoned, I’d use 1/4 of my remaining teaspoon to season the rest of the dish at the end of cooking. With my final 1/4 teaspoon of salt, I’d use that on a different meal in the day.

Another method to help foods taste good: finishing salt. To do this, you’d very minimally salt as you cook. Then, weigh out on a digital kitchen scale the amount of salt you can have in one day. Use that to sprinkle salt on your food as you eat it. You literally have a little bowl of salt next to you, sprinkle a pinch all over the food, take several bites, and repeat. I can tell you from personal experience that this method works really well (this also works with sugar). The salt grains are hitting you fresh on top, so they taste more intense and essentially trick the brain into thinking you’re getting more salt than what’s actually there.

Finally, season aggressively everywhere else. Your concern of food not tasting good is a valid one. To combat this, you’re going to make every meal a flavour bomb. There will still be an underlying blandness that you’ll never really escape, only adapt to over time. However, if you can keep your taste buds interested with all kinds of spices like sumac and garlic and onion and peppers and ginger and all the other spices, it makes food much more tasty.

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