Gluten And Dairy-Free Recipes: Your Home-Made Delectable Treats

There is much buzz about gluten-free and dairy-free diets, which tout their benefits for overall health.

But are these diets for everyone? 

The short answer is no. 

Most healthy individuals can enjoy gluten and dairy meals without harming their health.

Only people with certain health conditions, such as celiac disease or lactose intolerance, for instance, should abstain from gluten and dairy. 

Here, we will discuss gluten and dairy-free recipes for homemade delectable treats.

Moreover, we will discover whether cutting dairy and gluten from your diet is good for you. 

So buckle up for the top recipes and the plainly stated effects of such diets on your health.

What Are Some Good Gluten And Dairy Free Recipes?

We have collected versatile, easy gluten and dairy-free dinner recipes for family and friends. 

First, we will cover the top lunch ideas, then dinner and breakfast options, and finish with enticing desserts.

Check out the best gluten and dairy-free recipes for picky eaters who want a satisfying lunch. 

Lunch Idea #1: Quinoa and Black Beans

Ingredients: 

• 1 medium finely chopped onion
• 2 tablespoons canola oil
• 2 cups vegetable stock
• 1 cup frozen corn
• 1 medium sweet red pepper, finely chopped
• 1 celery rib, finely chopped
• 2 teaspoons chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup rinsed quinoa
• 1/3 cup plus 2 tablespoons minced fresh cilantro, divided

How to prepare the meal:

1. Heat oil over medium-high heat in a large skillet. Toss red pepper, onion, celery, and seasonings; cook and stir for 5-7 minutes or until vegetables get tender.
2. Add in stock and corn and bring to a boil.
3. Then, stir in the quinoa and reduce the heat. Cover and simmer the meal for 10-15 minutes or until the liquid is absorbed.
4. Add beans and 1/3 cup cilantro; heat through and stir occasionally.
5. Sprinkle the dish with the remaining cilantro.

Nutritional value: 1¼ cups:

Lunch Idea #2: One Pot Low FODMAP Chicken And Rice

Ingredients:

• 4 skinless boneless chicken breasts, about 1 1/2 pounds
• 1 teaspoon turmeric powder
• 1 cup white rice, uncooked
• 1 3/4 teaspoon ground cumin, divided
• 1 3/4 teaspoon paprika, divided
• 1 tablespoon neutral-flavored cooking oil
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 red & green bell pepper, each, chopped and deseeded
• 1 large tomato, chopped
• 1 tablespoon ginger, chopped, fresh
• 2 cups Low FODMAP Vegetable Stock. Mix 2 teaspoons of the stock powder with 2 cups of hot water.
• 2 cups spinach

How to prepare the meal:

1. Place the chicken breasts between two pieces of plastic cling wrap and pound them down.
2. Sprinkle each side of the chicken with pepper, salt, 1 teaspoon of cumin, and 1 teaspoon of paprika.
3. Cook the chicken breasts in a large skillet on each side for 5-7 minutes.
4. Remove the chicken from the skillet and set aside. You don’t have to thoroughly cook the chicken yet, as you’ll return it to the heat shortly.
5. In the same skillet, add the chopped ginger, bell peppers, and tomato and sauté for a few minutes to soften. Add the remaining cumin, paprika, and turmeric powder to the skillet. Mix the spices into the vegetables to coat.
6. Stir in the uncooked rice and mix it with veggies and spices.
7. Pour the stock into the skillet and cover the rice. Carefully add the chicken and simmer over medium-low heat until the liquid is almost absorbed.
8. Stir the spinach into the pot. Garnish with freshly chopped cilantro and serve. 

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Nutritional value per serving (recipe serves 4):

Lunch Idea #3: Tomato & Arugula Balsamic Pasta Salad

Ingredients: 

• 1 pound gluten-free penne (450g)
• 1 1/2 tablespoons sea salt
• 1 cup cherry tomatoes, cut in half (150g)
• 2 cups arugula/rocket (40g)
• 1/3 cup + 1 tablespoon olive oil, divided (95ml)
• 2 tablespoons balsamic vinegar
• 1/4 cup fresh chopped basil
• 3/4 teaspoon freshly ground black pepper

How to prepare the meal:

1. Fill a large pot of water, bring it to a boil, and then carefully add in the pasta.
2. Cook the pasta in boiling water according to instructions. It should take about 10 minutes.
3. Stir occasionally. Gluten-free pasta likes to clump, so you need to keep it moving to prevent it from sticking together.
4. Add the 1/3 cup olive oil, basil, balsamic vinegar, and pepper in a small mixing bowl. Combine.
5. Then, add the cherry tomatoes and toss the tomatoes in the oil mixture. Place the bowl in the fridge.
6. When the pasta is ready, rinse it under cold water to cool it down and keep it from cooking.
7. Add the pasta to a large bowl and pour the oil/tomato mixture over the top. Then add the arugula, salt & pepper as needed.
8. Serve cold or at room temperature, and enjoy!

Nutritional value per serving (recipe serves 6):

Read more: How to Build a Healthy Dinner Plate, According to Experts

Is Cutting Out Dairy And Gluten Good For You?

Cutting dairy and gluten when you’re healthy might not be a good idea. 

No evidence indicates that a gluten-free diet will improve health or prevent disease if you don’t have celiac disease. 

You may miss out on essential nutrients if you eliminate all gluten and dairy from your diet.

For instance, the gluten in whole grains can help regulate blood sugar and lower cholesterol levels. Some gluten-containing foods are also rich in vitamins and minerals, such as vitamin B, iron, and magnesium (4).

Dairy is a calcium and protein source that positively impacts bone health and muscle strength (5).

Cutting dairy and gluten from the diet is necessary for people with:

• Celiac disease
• Allergy to wheat
• Gluten sensitivity
• Lactose intolerance
• Inflammatory conditions

Therefore, if you don’t have any of these conditions, you can enjoy gluten and dairy in moderate amounts. 

If you’re unsure whether these things are significant, talk to your doctor, who can provide the clarity you need.

What Can You Eat If You’re Gluten And Dairy-Free?

Despite these general restrictions, there are many foods you can keep in your diet. 

Gluten and dairy free meal plans often involve the following food products:

• Fish
• Fruits
• Rice
• Corn
• Meat
• Chicken
• Veggies
• Potatoes
• Legumes
• Nuts and seeds
• Plant-based oils and spices

This list of foods for the gluten—and dairy-free diet allows you to enjoy a wide range of dishes, including many kinds of desserts.

Likewise, you will find many specific options at modern restaurants and cafes.

People who want to learn how to go dairy and gluten free should start by creating a list of the foods they can and cannot eat.

This food clarity will help them compile the best recipes without confusion. 

What Are Easy Gluten And Dairy-Free Dinner Recipes?

We will unlock dinner, breakfast, and dessert ideas for those who want fantastic gluten and dairy-free meal options.

Try these 3 gluten-free dairy free recipes dinner-focused at home and enjoy the masterpiece you made.

Dinner Idea #1: Quinoa Stew With Squash, Prunes & Pomegranate

Ingredients:

• 2 tbsp olive oil
• 1 garlic clove chopped
• 1 large onion thinly sliced
• 1 tbsp finely chopped ginger
• 1 small butternut squash, cubed
• 1 tsp ras-el-hanout or spice mix
• 200g quinoa
• 5 roughly chopped prunes
• 600ml vegetable stock
• juice 1 lemon
• seeds from 1 pomegranate
• small handful mint
• green leaves

How to prepare the dish:

1. Heat the oven to 200C/180C (375 F).
2. Place the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast until soft.
3. Heat the remaining oil in a big saucepan. Add the garlic, onion, and ginger, season and cook for 10 minutes.
4. Add the spice and quinoa, and cook for another couple of minutes.
5. Then, toss the prunes, squeeze the lemon juice, and add the stock. Bring to a boil, then cover and simmer for 25 minutes.
6. When everything is tender, add the squash to the stew. Spoon into bowls and scatter with pomegranate seeds and mint to serve.

Nutritional value per serving (recipe serves 4):

Dinner Idea #2: Tuna, Asparagus, & White Bean Salad

Ingredients:

• 2 x cans cannellini beans in water, drained
• 2 x cans tuna steaks in water, drained
• 1 red onion, very finely chopped
• 2 tbsp tarragon finely chopped
• 1 large bunch asparagus
• 1 tbsp red wine vinegar
• 2 tbsp capers
• 1 tbsp olive oil

How to prepare the dish:

1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender.
2. Drain well, cool under running water, and cut into finger-length pieces.
3. Mix the tuna, onion, beans, capers, and asparagus in a large serving bowl.
4. Combine the oil, vinegar, and tarragon, then pour over the salad. Chill until ready to serve.

Nutritional value per serving (recipe serves 4):

Dinner Idea #3: Vegan Paella

Ingredients: 

• 2 tbsp rapeseed oil
• 2 pinches of saffron
• 1 tbsp tomato purée
• 2 tsp smoked paprika
• 2 tbsp soft thyme leaves
• 200g brown basmati rice
• 1 lemon cut into wedges
• 320g frozen broad beans
• 3 garlic cloves finely grated
• 15g flat-leaf parsley chopped
• 2 onions (320g) finely chopped
• 2 tsp vegetable bouillon powder
• 320g courgettes halved and sliced
• 2 red peppers deseeded and diced

How to prepare the dish:

1. Tip the saffron, tomato purée, and bouillon powder into a large heatproof bowl, pour over 1 liter of boiling water, and set aside.
2. Heat the oil in a large pan over medium heat. Fry the onion for 5 mins, stirring often until the onions soften.
3. Add the peppers, thyme, and garlic, and cook for a few minutes more. Toss in the rice and paprika, and continue to cook, stirring occasionally.
4. Pour in the saffron stock, then cover and simmer for 10 more minutes.
5. Uncover and stir, then toss the frozen beans and courgettes.
6. Return to a simmer, then cover and cook until the rice is tender and has absorbed the stock.
7. Leave to stand for 5 minutes, then stir in the parsley. Squeeze lemon wedges over paella and serve.

Nutritional value per serving (recipe serves 4):

What Are Some Quick Gluten And Dairy-Free Breakfast Ideas?

Start your morning with these gluten and dairy-free breakfast meals and make the most out of the rest of your day.

Breakfast Idea #1: Easy Egg Tacos

Ingredients:

• 4 eggs
• Hot sauce
• Torn cilantro leaves
• ½ tablespoon cumin
• ½ tablespoon olive oil
• ¼ teaspoon kosher salt
• ½ tablespoon chili powder
• ½ tablespoon garlic powder
• Pico de gallo or salsa fresca
• 1 handful thinly sliced red onion
• 4 taco-sized flour tortillas or corn tortillas

Preparation process:

1. In a medium bowl, whisk together the 4 eggs.
2. Stir in chili powder, cumin, garlic powder, and kosher salt, and whisk until combined.
3. Heat the olive oil in the skillet. Add the eggs and cook over medium-low heat, cooking the eggs for about 3-4 minutes.
4. As you gently cook the eggs, they’ll form together into a meat-like texture.
5. Don’t mix them around too much as the goal is to keep the eggs in larger pieces.
6. Warm the tortillas by hovering them over an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened.
7. Top with salsa fresca, thin sliced red onions, torn cilantro leaves, and hot sauce.

Nutritional value per serving (recipe serves 2):

Breakfast Idea #2: Mango Salad with Lime

Ingredients:

• ½ cucumber
• 1 tablespoon olive oil
• 2 ripe mangos (2 cups)
• 1 diced red bell pepper
• ¼ teaspoon kosher salt
• ¼ cup chopped fresh mint
• Fresh ground black pepper
• 2 tablespoons chopped cilantro
• 1/4 red onion (¼ cup thinly sliced)
• ½ tablespoon honey or maple syrup
• 3 tablespoons lime juice (1 large or 2 small)

Preparation process:

1. Chop the mangos and dice the bell pepper.
2. Then chop the cucumber and thinly slice the red onion.
3. Chop the mint and cilantro. Place all the chopped ingredients in a medium bowl.
4. Mix the lime juice, honey, and olive oil in a small bowl.
5. Add the mango and vegetables to the bowl, then add the kosher salt and combine.
6. Lasts up to 3 days refrigerated.

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Nutritional value per serving (recipe serves 4):

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Are There Any Gluten And Dairy-Free Desserts?

If you’re in search of gluten free, dairy free recipes desserts-focused, here are some great options for you. 

These recipes entail a gluten free pancake recipe and a delicious smoothie for your invigoration.

Dessert #1: Banana Oatmeal Pancakes

Ingredients:

• 2 large eggs
• ½ teaspoon kosher salt
• 1 tablespoon vanilla extract
• 1 tablespoon baking powder
• ½ cup dairy-free milk of choice
• 2 cups Old Fashioned rolled oats
• ¼ cup plain or vanilla Greek yogurt
• 2 tablespoons salted butter, melted
• 2 tablespoons brown sugar (or maple syrup)
• ¾ cup mashed very ripe bananas (about 2 medium)

Preparation process:

1. Place the oats, eggs, Greek yogurt, milk, melted butter, brown sugar, vanilla, baking powder, and kosher salt in a blender.
2. Blend on high until a smooth batter forms.
3. Mash the bananas, then stir them into the blender and blend.
4. Grease a skillet with butter and heat it over low heat. If needed, add a few more tablespoons of milk to the batter. Pour the batter into small circles.
5. Cook the pancakes until the bubbles pop on the top, flip them, and cook until golden on the other side.
6. Add another tablespoon of milk to the remaining batter and stir so it is pourable.
7. Cook the remaining batter. Place the cooked pancakes under an inverted bowl to keep them warm.
8. Serve immediately with maple syrup.

Nutritional value per serving (recipe serves 1):

Read more: Best Keto Dessert Recipes: Low-Carb Delights You Will Love!

Dessert #2: Smoothie Bowl

Ingredients:

• 1 banana
• ½ cup Greek yogurt
• 1 ½ cups frozen mixed berries 
• ½ cup orange juice, plus more as needed
• Optional: 1 scoop protein powder or 1 tablespoon chia seeds
• Toppings: fresh berries, nuts, fruits, granola, honey or maple syrup.

Preparation process:

1. Place the banana, frozen fruit, Greek yogurt, and orange juice in a blender.
2. Blend until thick and smooth, adding more orange juice as necessary.
3. Pour into the bowl and quickly top with the toppings.
4. Enjoy immediately.

Nutritional value per serving (recipe serves 1):

Frequently Asked Questions

• Can you eat eggs if you are gluten and dairy-free?

Yes, eating eggs is okay if you are on a gluten and dairy-free diet. These ingredients make perfect additions to a versatile breakfast, lunch, dinner, or dessert. Feel free to add them wherever you find them appropriate. 

• Is chocolate gluten-free?

High-quality chocolate is gluten-free, but, some store-bought chocolate products might contain gluten. Therefore, you should read the nutrition facts carefully before purchasing chocolate.

• What popular snacks are gluten free?

Popular gluten-free snacks include nuts and seeds, popcorn, trail mix, veggies, carrots and hummus, sweet potato fries, soy products, yogurt with fruits, celery with nut butter, berries, hard-boiled eggs, and chickpea snacks.

• Is popcorn gluten free and dairy free?

Yes, most popcorn is gluten-free and dairy-free which makes it a safe snack for people with celiac disease or lactose intolerance. 

The Bottom Line

You have discovered gluten-free and dairy-free recipes, including homemade delectable treats for breakfast, lunch, dinner, and dessert. 

You also learned that gluten- and dairy-free diets are not for everyone.

If you have no sensitivity to gluten or intolerance to lactose, there is no need to switch to such diets purposefully. Yet, eating gluten-free and dairy-free meals occassionaly will not harm you.