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Gluten free, dairy free, corn free dinner recipes that taste good… is it possible? Yes. Absolutely yes it’s possible and today I want to inspire you and show you that so much is possible. When managing food allergies, it’s easy to feel discouraged or overwhelmed and as someone who has a severe corn allergy (along with over 200 other food allergies and food intolerances) I promise, you CAN do this. You can have amazing food that’s nourishing and so incredibly delicious.

Corn Free and Truly Corn Free Aren’t the Same Thing

If I had a nickel for every time I saw a recipe developer online claim a recipe was corn free that actually contained corn derivatives, I’d have a lot of new LEGO sets. Unless you live with a severe corn allergy and truly understand how food is made, it’s almost impossible to understand just how much corn is in the modern day food system.

If something is listed as corn free, you can expect that “top level” corn as I like to call it isn’t involved. That includes:

Corn Starch
Cornmeal
Corn on the Cob
Canned Corn
Corn Flour
Corn Tortillas
Corn Syrup/High Fructose Corn Syrup

However, if something claims to be truly corn free (those are the types of recipes I create), there won’t be any type of corn derivative. Corn has more than 250 different names and uses in food, medicine, and agriculture. It’s things like xanthan gum, citric acid, and glycerin. Ingredients that don’t sound like corn, but are corn. Many people don’t know that most maple syrup contains a corn derivative via the defomamer (a processing aide that’s not listed on the ingredients label). Truly corn free recipes should also exclude banana, pineapple, avocado, chicken, and other ingredients that nearly impossible to source truly corn free (at least here in the United States).

Truly corn free recipes should start with simple ingredients. That’s because the more ingredients there are, the more likely it is that there are corn derivatives present. RAISE has a corn free product list to get you started if you’re not sure where to start. You’ll find in all of the recipes that I share today, the ingredients are straight forward and the results are so freaking delicious.

Gluten-Free Grains & Pseudograins to Enjoy That are Also Truly Corn Free

Remember, it’s important that you source truly corn free versions of these grains to ensure your recipes are safe for you. This is a non-exhaustive list, but a great starting point:

Amaranth
Arrowroot
Buckwheat
Cassava
Chickpea Flour
Milet
Potato Flour & Potato Starch
Quinoa
Rice
Sorghum
Tapioca Flour & Tapioca Starch
Teff
Tiger Nuts (tuber, NOT a tree nut)
White Bean Flour

Foods That Are Gluten Free, Dairy Free, and Truly Corn Free

When you’re looking to create a safe pantry, it’s best to start with basic ingredients. Here’s a (non-exhaustive) list of where you can start. Remember, you’ll need to source truly corn free versions of each of these ingredients. RAISE has a Corn Free Product Guide that’s also gluten free and dairy free if you need a starting point with good product leads.

When I say source a safe version, here’s a great example. There are several options for cassava flour on the market these days. However, Otto’s Naturals sells the only truly corn free version. Yet, you have to purchase the 15 pound hand packed bag for it to be the corn free version. If you’re new to managing a corn allergy, this is the kind of stuff you have to ask about and be on the lookout for. I’m sure that sounds overwhelming, however, RAISE has you covered, and, once you’ve got a good rhythm, everything gets much easier.

Beans (black beans, navy beans, pinto beans, refried beans, etc.)
Fresh Herbs & Dried Seasonings
Fresh Whole Fruits & Veg (from trusted farms, no wax, etc.)
Frozen Fruits & Veg (from trusted brands, no anti-caking agents, etc.)
Gluten Free and/or Grain Free Flours
Meat & Fish (from trusted sources such as North Star Bison)
Olive Oil & Tiger Nut Oil
Sweet Potato & Other Root Veg and Tubers
Unsweetened Nut, Seed, and Legume Butters (Peanut Butter, Almond Butter, Sunflower Seed Butter, Tiger Nut Butter, etc.)

Great Kitchen Tools to Have

Making good food at home nearly 100% of the time is necessary for most people with a corn allergy. With that in mind, here are some fantastic kitchen tools to have to make sure your efforts are taking more of your time than needed.

Slow Cooker or Multifunction Cooker (where Slow Cooker and Pressure Cooker are combined)
Good Set of Knives & Several Cutting Boards
High Powered Blender
Large Dutch Oven or Oven-Safe Pot
Loads of Measuring Spoons and Measuring Cups
Baking Trays/Cookie Sheets
Colander (you can use it for more than draining pasta)
Stand Mixer with at least one extra bowl and attachment set
Rice Cooker
Electric Tortilla Press
Deep Fryer with Oil Filtration (if you’re a fan of fried foods)
Tools for Making Good Pizza at Home (pizza pan, pizza stone, outdoor pizza oven, etc.)

Sourcing Gluten Free and Truly Corn Free, Dairy Free Milk

You may think that any plant-based milk in the grocery store (coconut milk, almond milk, etc,) will be safe. However, when a corn allergy is in the mix, nothing is as it seems. If vanilla is in the ingredients, or some kind of additive, there’s a 99% chance that corn is involved.

There are a couple of brands, one of which is Malk, that has one of the cleanest options available. They’re worth getting in touch with, however, it’s very expensive. In my humble, truly corn free opinion, the the best vegan & truly corn free milk is going to be a homemade milk. You’ll be able to source safe raw materials and use your safe water to process them into an awesome dairy-free option you can rely on when milk is called for.

I personally use a NutraMilk to make dairy free, gluten free, truly corn free milk at home. For those who can tolerate oats (about 25% of people with Celiac Disease can’t), be sure you’re purchasing gluten free Purity Protocol organic oats. I’ve found both GF Harvest and Zego to be safe for those with a corn allergy.

Recipes for the Entire Family

If you’re feeding a mixed allergy household (or mixed food sensitivities) it’s great to have meals that everyone can enjoy, rather than being a short order cook. Here are four delicious recipes that kids and adults will love.

Creamy Eggplant & Rice (a great vegan recipe)
Nutrient Dense Italian Ragout (my whole family adores this recipe)
Honey Ginger Beef (or Bison)
Honey Thyme Corn Free “Corn Bread” Recipe (a fantastic side dish, and amazing with chili & stews)

Simple Recipes That are Gluten Free, Dairy Free, and Truly Corn Free

Not every corn free meal needs to be complicated. Here are simple recipes made with whole foods that will keep you fueled and happy.

Paleo Lamb (or Bison) Ragout (an amazing corn free dinner recipe)
Baby Smash Cake Recipe (an easy vegan recipe for those who need it)
Hearty Winter Vegetable Soup Recipe
Corn Free, Seed Free, Yeast Free Bread Recipe

Gluten Free, Dairy Free, Corn Free Main Course Recipes

These are amazing and delicious gluten free, dairy free, and truly corn free recipes that are great serving to your family or even at a group event/holiday gathering.

Mayo Free, Egg Free Pasta Salad Recipe (such a satisfying meal)
Corn Free Rabbit “Chicken” Pot Pie Recipe (One of my kids all time favorite gluten-free & corn free recipe)
Gluten Free, Corn Free Corn Dogs (aka Bison Dogs)
Dairy Free Creamy Tomato Pasta (a tasty way to enjoy tomatoes)

Corn Free, Vegan, Gluten-Free Recipes to Enjoy

If you’re looking for great meatless recipes made from real food (not a science experiment), these recipes are a great starting place.

Easy Recipes that Are Gluten Free, Dairy Free, and Truly Corn Free

Here are several recipes that are easy to make, and I know you’ll love them. If you need more easy meals, look into sheet pan meals, which is where all of your ingredients go on to your baking tray and into the oven. It’s a great hands-off cooking method.

Gluten Free Almond & Oat Granola Bars
Buckwheat Sheet Pan Bread Recipe (Faux Sandwich Bread)
Grain Free Strawberry Muffins
Grain Free, Corn Free Graham Crackers

Answering Your Gluten Free, Dairy Free, Corn Free Questions

Do you know of a vegan cheese that’s also truly corn free?

The only cheese I would be able to suggest as a lead would be the Zubi Dairy Free Queso. However, the brand may be going out of business. It wouldn’t hurt to get in touch with them to see if the product would be safe for you. In the meantime, I can also offer this recipe on RAISE that features a homemade blender cheese.

I have Celiac Disease and a corn allergy. Do you know of any safe tortilla chips?

You’ll need to start with grain free chips as a starting point. Other options will be made from wheat or corn. Siete Foods has a grain free chip that’s hit and miss for those with a corn allergy. Now that they’re making corn products, I personally wouldn’t eat them, but your level of sensitivity will determine if they’re safe. Late July may also be an option depending on your tolerance level.

You may also be able to find a safe rice and/or bean based tortilla chip. If you’re unable to find anything, here’s what I can tell you: making your own tortilla chips is on the easy side. Here’s a recipe to get you going.

Is almond milk corn free?

As I mentioned earlier in the article, most dairy free milk will contain corn derivatives. This is especially true of boxed almond milk. If you head over to the cooler area of your grocery store, see if they have clean/organic almond milk with minimal ingredients (almond, water, sea salt). Whilst these options are much more expensive, they’re also less likely to contain corn derivatives. You’ll still need to reach out to companies to confirm the product will be safe for you to try.

A good option for almond milk is to make it at home. It’s very easy to make in your blender with safe almonds and safe water.

Do you know of a corn free sloppy joes recipe?

Why yes I do. You can find it right here on RAISE. Honestly, sloppy joes is an easy recipe to make truly corn free. The key is having the right raw materials and a truly corn free meat such as North Star bison.

Is vanilla extract truly corn free? I’ve seen mixed information online.

No, most vanilla extract is not corn free. Here’s why. First, there’s the drying of the beans. Most of the world’s supply of vanilla beans are sprayed with a drying agent when picked. Said agent is usually corn derived, thus, contaminating the entire supply chain. From there, each brand uses a different alcohol. Those can also be corn derived.

The only brand of truly corn free vanilla that I know of is Singing Dog, and I only purchase the beans or vanilla extract. Some other products contain ingredients that can be an issue.

Are fresh vegetables truly corn free?

No, not always. Many vegetables are coated in wax, which is usually corn derived. The produce manager at your grocery store should be able to tell you which items are coated and which aren’t. Additionally, you know the water that’s sprayed on vegetables in stores and warehouses? That can also contain corn derivatives. These days, with biodegradable being all the rage, you have to also make sure the fresh vegetables weren’t shipped/packed in something biodegradable.

The soaker pad that comes with many fresh berries can contain corn. During corn season, it’s very possible that your vegetables have been stored next to (touching) fresh corn on the cob. Avocado (which some consider a vegetable) is usually sprayed with a corn derived ripening gas. And finally, during the growing process, a lot of fresh vegetables are exposed to corn derivatives.

With all of that in mind, the safest fresh vegetables will be found at a farmer’s market or in your own backyard.

Is there a gluten free, corn free soy sauce option?

The closest you’ll get is coconut aminos. I personally can’t vouch for any particular brand where corn is concerned, so you’ll have to call each one and ask all of your corn free questions.

Is there a dairy free, corn free sour cream option?

No, as of the time of this writing, none of the dairy free sour cream on the market is also truly corn free. You could try to make your own version at home, but make sure you manage your expectations. Some items are harder to make at home than others, and sour cream is one of them.

Do you know of a gluten-free bread I can purchase that’s also corn free?

The only brand I know that might fit the bill is Bread SRSLY. However, it’s sourdough, so you have to like the taste. Make sure you call them about ingredient sourcing. The only product they make that fits the bill is their gum free bread roll and gum free product line.

Is almond flour corn free? I know it’s gluten free.

You’ll need to work hard to find a brand that uses truly corn free almonds to process them into the flour. Check out the brand Mandelin. They’re very transparent and a great corn free lead.

Is chicken stock corn free?

Yes and no. Yes, it can be on the surface and free from top level corn. There are a lot of great clean/organic/Paleo type companies that sell stocks and broths that appear to be free from corn.

No, chicken stock and chicken broth are not corn free as the chicken used to create the products will contain corn. Not everyone with a corn allergy can eat the meat of animals fed corn. Nor can they eat the meat of animals processed/butchered where corn and corn derivatives were involved. Chicken is highly contaminated with corn when we look at those elements.

Is lemon juice corn free?

Yes and no. On the surface, pure lemon juice should be corn free. However, there are lots of ways corn can be involved. First, there’s the packaging. Boxed juices can have liners that contain corn derivatives, so be sure you choose a glass option.

Second, there’s the wax. Most lemons are waxed, and that usually contains a corn derivative. When said lemon is juiced, you have the potential for corn derivatives to make it into the final juice. Third, some brands may use flavour enhancers that don’t always have to be listed on the label.

A great way to ensure your lemon juice is truly corn free is to make it yourself. I searched wide and far to find a farmer that didn’t use wax on the citrus. I then purchased about 50 pounds of lemons. In a weekend, I zested them all then juiced them all. The zest was frozen in corn free freezer bags and the juice was frozen in glass jars. I also made some lemon juice ice cubes so I had small amounts available as needed.

Do you know of a gluten free corn free pasta?

For those who are following a gluten-free diet but also need truly corn free, pasta is hard to come by. Most brands either contain corn or are made on shared equipment with corn. The brands I would have you contact are Lundberg (brown rice pasta), Tinkyada (brown rice pasta) and Cybele’s (veg based pasta). There’s also a newer brand called Veggie Craft that may have something that works for you.

20 Gluten Free, Dairy Free, and Truly Corn Free Recipes