Best Easy Gluten Free Meals And Allergy Free Recipes For You

Best Easy Gluten Free Meals And Allergy Free Recipes For You

If you’re new to the whole world of allergy free recipes, it’s okay. Because these are the best easy gluten free meals I’ve been using for years, and they work. The results are consisntent, they taste good, and many of them can be frozen ahead, for days when either your brainpower or your energy levels are running low.

Many of these easy gluten free meals are my own invention, remaking things I used to eat before we began the gluten free lifestyle. For years now, we’ve been gluten free, dairy free, corn free, no nightshades, and extremely limited in sugar, among other things.

The result? For my family, far fewer health issues. For you, This collection of recipes. Enjoy, and happy eating!!

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Quick Look

Easy Gluten Free Meals

I love making easy gluten free meals. Because lets face it. Life is busy. As a wife, mother of 2 kids under 10, Church member, friend, blogger, tech assistant where needed, there’s not a lot of time for planning and cooking complex meals.

And fortunately, over the years, I’ve come across, or made up a decent selection of these allergy free recipes and am happy to share my favorites with you, but first,

Meal Planning with Food Allergies

Meal planning with food allergies can be tough. Especially when you’re dealing with more than one. The ingredients matter even more than they did before. But don’t worry. Check out my free Meal Planning Workbook, and think about how the food mood connection works in your house. It might surprise you.

Gluten Free Recipes Dinner

If you haven’t gotten started with meal planning yet, and you’re scrambling for last-minute gluten free recipes for dinner, try a few of these recipes from Healing Home. She’s got some awesome healthy recipes, many of which are already gluten-free, or else easily adapted to the GF Lifestyle.

I always keep hamburgers in the freezer, so that’s an easy fallback when I forgot to thaw something, so hamburgers and pickles to the rescue every couple of weeks.

Well, I needed a side recently to go with the hamburgers, and I was craving corn. Haven’t eaten it in years. But I had a giant zucchini, and I decided to experiment. This Grilled Zucchini satisfied that craving nicely.


Easy “Grilled” Zucchini

Grilled Zucchini that's an easy and healthy addition to your lunch. In the Toaster Oven or on the George Foreman Grill, it takes almost no effort, and tastes delicious! Gluten Free, Corn-Free, and very allergy friendly!
Prep Time 3 minutes
Cook Time 10 minutes


  • 1 Medium Zucchini
  • 1 pinch Salt/Pepper
  • 1 Spray of cooking oil coconut, grapeseed, or sunflower oil, preferably


  • Slice Zucchini Lengthwise and lay on George Foreman or small baking pan
  • Spray with Cooking oil, and season to taste, I use salt/pepper, you can add garlic, or onion powder, etc.
  • In the Toaster oven, Bake at 400 for about 8 minutes, flip, spray and season again, and cook another 8 minutes or so.
  • On a George Foreman or similar, spray and season both sides, and it should be done in the first 8-10 minutes.
  • Enjoy! That Middle slice may just remind you of corn on the cob, if you did it right. the texture with the seeds, the buttery oil, and a healthy dose of salt and pepper! YUM!!

Naturally Gluten Free Meals

Nothing is more annoying to me than a proud ‘gluten free’ label on a bag of produce, or something along those lines, where there wasn’t gluten to begin with, so why should this label even be here?

Because there are many options when it comes to naturally gluten free meals, that we don’t even think of. There are salads (if you choose the right dressing and GF croutons), soups (depending on your thickener), Grilled meats, veggies, potatoes, beans and rice, even pasta salad if you use brown rice pasta.

Here are 31 crock pot freezer recipes that are all naturally gluten free meals (and dairy free too!

This is one of my favorite soups:

butternut squash soup

Butternut Squash Italian Soup

A hearty and healthy soup that tastes good! This is an easy fall soup that can be put together with whatever meats and veggies you have on hand, other than the butternut squash, meaning you could make it differently each week all season, if you wanted to.
Prep Time 30 minutes
Total Time 1 hour 30 minutes
Course Main Course, Soup
Cuisine Italian
Servings 10


  • 1 Butternut Squash Medium/Large
  • 4 cups Broth of choice I used Chicken Broth
  • Salt, Pepper, Italian Seasoning
  • 1 Yellow Squash
  • 1 Zucchini
  • 3 Carrots
  • 1 lb Ground Turkey or Italian Sausage, or your choice of meat
  • 2 cups Coconut Milk or milk of choice


1 The Squash

  • Preheat oven to 400 degrees
  • Line a small pan with foil, wash the Butternut Squash, and make a couple of slits in the bottom of the squash, for venting!
  • Bake (Roast) 60-90 minutes, to desired tenderness. (Move to step 2 while you wait)
  • Cool, peel, de-seed, and dice the squash

2 The Veggies

  • While the Butternut Squash is roasting in the oven, Dice your chosen veggies. I used Yellow Squash, Zucchini, and Carrots. I would consider Leeks or Onions a good addition, but feel free to mix it up a bit!
  • Sautee the vegetables with a little Coconut, Grapeseed, or Olive Oil, add the protein of choice, cook through

3 Putting it all Together

  • Add your Broth, Seasonings, and Butternut Squash Cubes to a Soup Pot, Simmer a few minutes, then using a Potato Masher or Immersion Blender (Stick Blender) puree most of the cubes, or all of them if you prefer.
  • Add your sauteed veggies, meat, and Coconut Milk, simmer on low for 15-30 minutes, to blend the flavors.
  • Serve and Enjoy! This Soup freezes well, for an easy dinner on those nights you need a little help (or during sickness, maternity leave, etc)


This Soup freezes well, for an easy dinner on those nights you need a little help (or during sickness, maternity leave, etc)
Keyword easy, fall

Quick and Easy Gluten Free Meals

Some of my favorite quick and easy gluten free meals are things like sausage or chicken on crackers, with apples and carrots and goat cheese slices. Finger foods that aren’t complicated.

Another favorite would be a fruit bowl. My youngest loves to share this with me. I take about a cup of almond milk, and mix in a serving of chia seeds and my vanilla protein powder. Dice up a banana, an apple, and add some frozen berries. If I’m lucky, there was kiwi on sale, and I’ll add that. A handful of sunflower seeds, pecans or pistachios, and you’re all set. This is one of those super easy gluten free meals that works at any time, dinner or breakfast, that you can make ahead by a couple of days if need be, and just keep it in the fridge. Though I’d add the nuts/seeds when it’s time to eat, personally.

Tuna salad or salmon salad makes a great choice, too. Sir Kensington mayo tastes pretty good, and is allergy-friendly. Served on crackers or a bed of spinach, or even stirred into some pasta and goat cheese, it is easy, and allergy-friendly for sure!

Allergy Free Recipes

Branching out further from strictly easy gluten free meals to a more all-encompassing collection of allergy free recipes, these are some of the best recipes I’ve come across, or come up with, that eliminate corn, nightshades and dairy at least.

Recipes for Multiple Food Allergies

If you’re like us, you’re looking for recipes for multiple food allergies. This Shepherd’s Pie could be just the ticket. and it’s super flexible. Whichever veggies you like, or have on hand. Your favorite meat. And mashed millet and cauliflower is good for most people. Add your favorite cheese (We use goat or sheep cheese) or cheese alternative, and go for it.

shepherds pie

Shepherd’s Pie

Can't have Potatoes but missing your Shepherd's Pie? This Millet/Cauli alternative is pretty tasty! The texture matches with lumpy mashed potatoes, which has always been my preference, becuase then you know it didn't come from a box 🙂
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Main Course
Cuisine American
Servings 6


Millet and Cauliflower Mash

  • 1 lb Chopped Cauliflower-Fresh or Frozen
  • 2 cups Millet
  • 4.50 cups Water or Bone Broth
  • 1 pinch Salt/Pepper/Garlic
  • 0.50 cup Coconut Milk or your favorite milk alternative
  • 0.50 stick Butter Kerrigold is usually less reactive, if you need it


  • 2 cups Zucchini/Yellow Squash-Sliced
  • 1 cup Carrots-Sliced
  • 1 cup Green Beans
  • 0.25 cup Chopped Leeks or Onions


  • 0.50 lb cooked chicken or turkey, or beef, or sausage
  • 0.50 cup Goat or Sheep Cheese (or cheese alternative if you’re COMPLETELY dairy free


Mashed Millet and Cauliflower

  • Rinse the millet well: I like to use a reusable coffee filter.
  • Combine the Millet, Cauliflower, Broth, and seasonings, boil for 20 minutes or so, until most of the liquid is absorbed.
  • Add Coconut Milk, and butter if you like. Use a stick blender, and mash the cauliflower and millet together.


  • Wash and chop your desired vegetables – I used Carrots, Leeks, Zucchini, and Yellow Squash this time. I also like green beans or snap peas, asparagus, etc, depending on what’s available.
  • Heat a small amount of oil in a skillet over medium-high or high heat for a few seconds, then add the carrots and leeks, stirring frequently. after 2-3 minutes, add the remaining vegetables, and continue to stir until tender-crisp. They don’t have to be completely done since they will go in the oven shortly.
  • *NOTE, I did add a few cloves of fresh garlic with the carrots, Oh that smells good!


  • Either make sure your leftover meat of choice is thawed, shredded etc, or else cook fresh meat now.
  • I like to use leftover Rotisserie chicken, or if I boiled a bunch of chicken for another meal, that works perfectly.
  • Sometimes I use ground beef or turkey, or a Turkey Italian sausage for a different flavor.
  • Also, Grate any cheese you are planning to use. I am using a Perricone Romano Sheep Cheese.

Assembly and Baking

  • Now it’s time to layer everything into the pan.
  • Decide if you’re making one big pan or 2-3 smaller pans. Smaller pans can be used for either freezing some for future use or separating ingredients for particular people.
  • An optional sprinkle of garlic or Italian seasoning can go on last.
  • Since everything is precooked, baking is mostly melting the cheese and browning the top. (or reheating if you put it in the fridge overnight)
  • 350 for 20-25 minutes works well, though adjustments may need to be made for altitude, etc.


Put any leftover Millet and Cauliflower Mash in the fridge, so it’s ready to make “potato” cakes tomorrow for breakfast.
Keyword Corn free, Dairy free, easy, Gluten free, Nightshade free

We used to love cornbread out of a blue box. But can’t have corn anymore. My friend had taught me how to make a most delicious cornbread pudding, but that was out. so I spent time recreating that recipe using rice and yellow squash. It comes out really good. And I just figured out how to make ‘corn’ dogs with it too. Oh happy day! The kids were thrilled.

ricebread pudding

RiceBread Pudding

Missing Cornbread or Cornbread Pudding? Try this GF, Dairy Free Corn-Free recipe, that will fill that void! Or, if you're craving corndogs, pour the batter into muffin cups and add all natural hot dogs cut into quarters. Yum!
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Breads, Side Dish
Cuisine American
Servings 12


  • 1.50 cups Cooked Rice Brown or White, or Quinoa
  • 2 cup Grated Yellow Squash or Zucchini
  • 4 Eggs whole, for yoke color, or use 8 whites, for lower fat
  • 1 cup Coconut milk
  • 1 stick Butter, melted
  • 1/3 cup Coconut Sugar or 2-3 Tbsp Stevia
  • 2 1/2 tsp Baking Powder
  • 1 Tsp Salt
  • 1 cup Millet Flour or other GF blend
  • 3/4 cup Rice Flour coarsely ground
  • Honey
  • Butter Optional


  • Preheat your oven to 350 degrees F.
  • Put your 1.5 cups of cooked rice in a large bowl (thawed leftovers from last week, or freshly cooked and cooled).
  • Grate your Yellow Squash or Zucchini if you want more color, directly into the bowl. You want at least a cup, possibly 2.
  • Add your 4 Eggs (8 Egg Whites if you’re going for lower fat, but note that you’ll lose some of the yellow color if you do!)
  • Pour in about a cup of Coconut Milk (I use the sweetened carton, after all, corn is sweet) and the coconut sugar
  • In a separate bowl, combine your flours, baking powder and salt. (I use a clean coffee grinder to make my own flours)
  • Add dry ingredients to the rest, Stir until well combined.
  • Pour batter into a lightly greased 9×13 baking pan, Bake approximately 40-50 minutes until top is lightly browned. Be careful not to overcook, it is supposed to be Ricebread pudding, so it should be a little moist.
  • Drizzle honey over the top right away, and add butter to each slice as you serve it… at least I do.


I’ve also been known to serve it with Chipotle Salt or Green Chile Sugar from The Spice and Tea Exchange!
Keyword Corn free, Dairy free, Gluten free

Allergy Friendly Snacks and Desserts

My kids are always asking for a milkshake. Morning, noon, bedtime… And you know what? I give it to them. Because I make it differently than you might expect.

Using frozen bananas, protein powder, and maybe a scoop of sunbutter, it’s nutritious and satisfying, and they think they’re getting dessert, but I know better.

*My collection of Gluten-free cookies recipes will be up shortly. Most of them are healthy, taste great, and don’t have regular sugar.

I will tell you this though, my kids usually have to share their snacks at church, and it’s things like plain rice cakes, rice chex, snap pea crisps, not what you’d expect the ‘normal kids’ to be begging for. So give them a try. You might be surprised.

Rice cakes with sunbutter or soft goat cheese on top are popular around here, as well.

Allergy Free Breakfast Recipes

If you’re looking for allergy free breakfast recipes, here are a few of our staples. We buy bread from Sami’s Bakery (they ship all over the US), and while it’s not officially GF, due to shared equipment, we can tolerate trace amounts, so their millet bread and bagels are very popular around here. And the millet dinner rolls are amazing (and actually have 10g protein, so I don’t mind if that’s all the little one will eat at dinner sometimes)!

Mash a banana, add an egg (or some applesauce) and about 1/3 cup of gf flour, and you’ve got a nice pancake batter.

My newest favorite is this waffle mix. I’d found a George Forman with several plates, including waffle plates at the thrift store, then I stumbled across the perfect waffle mix for us, and it’s been great!

Then, of course, there’s always french toast:


Pumpkin French Toast

A simple fall twist on a family favorite. Adding pumpkin to your french toast batter turns a standard breakfast into a tasty treat, with very little extra effort. And you'll want to make extra, so you you can warm some up for dessert!
Prep Time 5 minutes
Total Time 25 minutes
Course Breakfast
Cuisine American
Servings 8



  • 4 Eggs* large
  • ¾ cup Coconut Milk or Milk of Choice
  • 1 cup Pumpkin Puree
  • 1 tsp Vanilla
  • 1 tsp Allspice, Cinnamon,
  • Loaf of Bread Gluten Free or otherwise


  • Butter
  • Sunbutter, Almond Butter, etc,
  • Maple Syrup
  • Ice Cream?


  • Gather your ingredients, any little helpers, and your appetite!
  • Combine the first 5 ingredients and mix thoroughly. If it seems too thick, add a bit more milk,
  • Preheat your griddle on medium-high heat, spray with coconut oil or butter if desired.
  • Dip your bread in the batter, (good point to verify if it’s too thick to coat the bread well)
  • Place on the Griddle. Cook a couple of minutes, then carefully flip with a spatula.
  • When both sides are golden-brown, you’re good to go.
  • I tend to do a whole loaf, because it freezes well, just pop it in the toaster!
  • Top with Sunbutter (or Nutbutter of choice) and Maple Syrup
  • Or Goat Cheese
  • Or Ice Cream for Dessert 🙂


*If you have to go egg free, I’ve heard good things about tapioca starch whisked in with the milk. I haven’t had to do this personally, though I do use tapioca starch frequently.
Keyword easy, fall, quick

What Allergy Friendly Recipes Do You Love

Tell me, what are your favorite allergy friendly recipes? Or what are you craving that you haven’t figured out yet? Maybe I can help. I like to experiment, and come up with solid and easy gluten free meals, especially the kind that also avoid other top allergens. So try me. If I can help, I will!

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