What can I eat if I am gluten and dairy-free?

When following a gluten and dairy free lifestyle, your food options are still abundant. Focus on whole, naturally safe foods like: Fresh fruits and vegetables Lean meats, poultry, and wild-caught fish Gluten-free grains like rice, quinoa, and certified GF oats Legumes, nuts, seeds Plant-based milks (almond, coconut, oat) Healthy fats (olive oil, avocado) Many gluten and dairy free recipes use these ingredients to create everything from comfort food to party snacks. The key is to avoid processed foods unless they’re clearly labeled gluten-free and dairy-free.

What to cook for someone who is gluten-free and dairy-free?

Cooking for someone who avoids gluten and dairy is easier than it sounds. Try these simple meal ideas: Stir-fry with chicken or tofu, vegetables, and tamari sauce Baked salmon with roasted sweet potatoes and steamed broccoli Gluten-free pasta with a tomato-based sauce and ground turkey Stuffed bell peppers with quinoa, black beans, and veggies Use pantry staples like coconut milk, nutritional yeast, or almond flour to give your dishes flavor and texture without allergens. These are all popular ingredients in gluten and dairy free recipes .

What party food is gluten and dairy-free?

There’s no shortage of party foods you can safely serve or bring along. Crowd-pleasing ideas include: Buffalo cauliflower bites with vegan ranch Guacamole and GF tortilla chips Fruit skewers with coconut yogurt dip Turkey meatballs with tamari glaze Deviled eggs and veggie platters With a little prep and smart swaps, you can make gluten and dairy free recipes that guests won’t even realize are allergy-friendly.

What to eat with gluten and dairy intolerance?

If you're intolerant to both gluten and dairy, stick to meals that include: Clean proteins (chicken, beef, eggs, legumes) Non-dairy alternatives (almond yogurt, oat milk) Gluten-free carbs (sweet potatoes, brown rice, millet) Healthy snacks (nuts, fresh fruit, roasted chickpeas) Gluten and dairy free recipes cater to these needs and are designed to support digestion, reduce inflammation, and still taste amazing. You won’t feel like you’re missing out.

Gluten and Dairy Free Recipes: The Best 30-Minute Meals

Description

Gluten and dairy free recipes ready in 30 mins—easy, healthy, and family-approved meals for every occasion.

Ingredients

Scale

1 cup cooked chicken breast, sliced
1/2 cup sunflower seed butter
2 tbsp tamari
1 tbsp maple syrup
1 tsp lime juice
1/2 tsp garlic powder
4 oz rice noodles
Fresh cilantro, for garnish

Instructions

Cook noodles according to package directions.
In a bowl, whisk sunflower seed butter, tamari, maple syrup, lime juice, and garlic powder.
Toss noodles with chicken and sauce.
Garnish with cilantro and serve warm.

Notes

You can swap sunflower seed butter for almond butter if tolerated.
For a low-carb option, use spiralized zucchini instead of rice noodles.
This dish is naturally gluten-free, dairy-free, and Paleo-friendly.
Store leftovers in an airtight container for up to 3 days.
Great for meal prep—make the sauce ahead and assemble fresh.

Prep Time: 10 minutes
Cook Time: 15 minutes