20 Gluten and Dairy Free Recipes
Gluten-free and dairy-free recipes aren’t always that easy to come up with.
Gluten and dairy don’t work for some people, so many people choose to or need to go on a gluten-free or dairy-free diet (or both) for different reasons.
They may sound restrictive to some, but with the right recipes, you can actually create flavorful dishes without sacrificing your health and wellness goals.
So, I’m sharing some easy gluten-free and dairy-free recipes which you can include in your meal rotation.
These are some of my favorite gluten-free and dairy-free meals to cook and eat!
Lots of these can also work great for meal prep, or just regular weeknight meals.
Gluten-Free & Dairy-Free Breakfast Recipes
It’s not that difficult to make gluten-free and dairy-free recipes. You just have to use ingredients that are naturally gluten-free and dairy-free, or use gluten-free and dairy-free versions of the ones that usually aren’t (such as dairy-free milk, dairy-fee yogurt, gluten-free grain bread, etc.).
For dairy-free foods you’re safe with anything plant-based, and with gluten-free, you just need to figure out what ingredients to avoid.
Asparagus and Sun Dried Tomatoes with Eggs
305 calories
Ingredients
1 cup Asparagus spears, chopped - 27 calories
1 Tbsp Tomatoes, sun-dried - 17 calories
2 Egg, large - 144 calories
½ Avocado, small - 116.5 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Cut off hard ends of asparagus.
Step 3: Stir fry asparagus for ~5 minutes, until cooked through.
Step 4: Add sun dried tomatoes at the end.
Step 5: While veggies are cooking, spray a second pan with an oil spray.
Step 6: Crack eggs in pan, fry until desired consistency.
Step 7: Combine all ingredients in a bowl.
Chia Seeds with Coconut Milk and Almond Butter
470 calories
Ingredients
1 Tbsp Chia seeds - 60 calories
1 Tbsp Shelled hemp hearts - 60 calories
3 oz Coconut milk, reduced fat (oz) - 105 calories
1 Tbsp Almond butter - 101 calories
1 tsp Stevia - 0 calories
⅛ cup Pecans (cups) - 94 calories
1 cup Strawberries, fresh - 50 calories
Instructions
Step 1: Combine coconut milk, hemp hearts, and chia seeds in a container (e.g. mason jar) and soak in fridge overnight.
Step 2: In the morning, add almond butter, stevia, pecans, and strawberries (halved or quartered).
California Breakfast Casserole with Avocado
279 calories
Ingredients
2 Egg, large - 144 calories
½ Avocado, small - 116.5 calories
1 Garlic salt, dash - 0 calories
1 Pepper, dash - 0 calories
½ Bell pepper, red - 18.5 calories
Instructions
This recipe works best when making 2-3 servings
Step 1: Preheat oven to 400 degrees
Step 2: Chop bell peppers
Step 3: Spray casserole dish with an oil spray
Step 4: Add in bell peppers
Step 5: Whisk eggs in a bowl
Step 6: Pour eggs into casserole dish; add in spices and mix contents around
Step 7: Bake for 17-20 minutes or until eggs are cooked through
Step 8: While casserole is baking, chop avocado
Step 9: Add avocado on top of casserole; bake for another 2-3 minutes
Need more flavor? Top with additional spices and/ or hot sauce
Fried Eggs with Guac & Veggies
268 calories
Ingredients
2 Egg, large - 144 calories
½ Bell pepper, red - 18.5 calories
¼ cup Guacamole - 105 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Step 1: Spray a small non-stick pan with an oil spray.
Step 2: Dice bell pepper.
Step 3: Add pepper to one side of the pan, crack in eggs on the other side.
Step 4: Cover pan with lid & cook for ~4 minutes.
Step 5: Remove from pan once eggs are cooked to your desired consistency, top with seasonings.
Step 6: Have guac on the side
Oatmeal with Blueberries and 2 Tbsp Peanut Butter
408 calories
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
2 Tbsp Peanut butter (Tbsp) - 188 calories
1 cup Blueberries, fresh - 70 calories
1 Cinnamon, dash - 0 calories
Instructions
Step 1: Mix oatmeal with water & microwave to desired consistency
Step 2: Top with nut butter, blueberries, and cinnamon
Gluten-Free & Dairy-Free Lunch Recipes and Gluten-Free & Dairy-Free Dinner Recipes
Asian Inspired Chicken Bowl
324 calories
Ingredients
3 oz Chicken breast, boneless, skinless, raw - 95 calories
1 cup Mixed greens - 10 calories
½ cup Mandarin oranges, canned - 47 calories
⅛ cup Cashews (cups) - 98 calories
½ cup Cabbage, shredded - 11 calories
½ cup Carrots, shredded or julienned - 22.5 calories
1 Tbsp Cilantro - 0 calories
1 Tbsp Peanut sauce - 40 calories
Instructions
Step 1: Spray pan with an oil spray.
Step 2: Slice chicken into small pieces.
Step 3: Cook chicken pieces on medium heat for about 7 minutes, flipping slices over mid way through, until cooked through.
Step 4: Chop up cilantro.
Step 5: Combine all ingredients in a bowl.
No chicken? Use beef, tofu, or soybeans.
Peanut sauce: I like the Whole Food’s 365 brand, or Trader Joe’s peanut vinaigrette (in their refrigerated section). But any peanut sauce you find is fine. If you prefer to make your own, here’s a recipe: minimalistbaker.com/5-ingredient-peanut-sauce/
“Dirty” Cauli Rice
407 calories
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
¼ cup Celery stalks, chopped in half - 4 calories
¼ Bell pepper, red - 9.25 calories
¼ Onion, yellow - 13.75 calories
4 oz Ground beef, 90% lean, raw - 185 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Garlic salt, dash - 0 calories
1 Paprika, dash - 0 calories
1 Cumin, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Step 1: Dice celery, peppers, and onion.
Step 2: Add oil to pan.
Step 3: Stir fry veggies on medium heat, ~4 minutes.
Step 4: Add in beef for another 4-5 minutes, stirring until no longer pink.
Step 5: Add cauli rice for another 5 minutes, sritting, until you see some browning.
Step 6: Top with seasonings.
No beef? Use ground turkey, tofu, or beans.
(Ground) Beef & Broccoli
323 calories
Ingredients
2 cups Broccoli, frozen - 62 calories
3 oz Ground beef, 85% lean, raw - 213 calories
1 Tbsp Sesame seeds (Tbsp) - 18 calories
2 Tbsp Soy Ginger sauce - 30 calories
1 tsp Garlic, minced (tsp) - 0 calories
Instructions
Step 1: Spray a pan with an oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes.
Step 2: Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes.
Step 3: Add in sauce.
Step 4: Top with sesame seeds when ready to eat.
Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey, tofu, or beans/lentils. Fresh or frozen broccoli can be used here – whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
Adobo Chicken with Rice
500 calories
Ingredients
2 cups Green beans - 78 calories
½ cup Rice, cooked - 110 calories
¼ Jalapeño, slice - 0.25 calories
6 oz Chicken breast, boneless, skinless, raw - 190 calories
⅓ Tbsp Garlic, minced (Tbsp) - 0 calories
2 Tbsp Soy sauce (Tbsp) - 0 calories
1 Tbsp White vinegar - 3 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Step 1: Mix in a bowl: garlic, soy sauce, vinegar, oil, and salt & pepper.
Step 2: Marinate chicken in the fridge for at least 1 hour.
Step 3: Spray a baking sheet with an oil spray.
Step 4: Bake chicken for 30 minutes at 400 degrees. Top with jalapeno slices.
Step 5: Add in green beans (& pour marinade from the chicken over the green beans) for the last 15 minutes.
Step 6: Cook rice as instructed on package.
Step 7: Combine all ingredients in a bowl.
Chicken Stir Fry with Sweet Potato
503 calories
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Bell pepper, green - 27 calories
1 Onion, yellow - 55 calories
1 Potato, sweet, medium, 5 inches - 112 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Red pepper flakes, dash - 0 calories
1 Garlic salt, dash - 0 calories
Instructions
Step 1: Add oil to a pan. Cube chicken. Slice veggies.
Step 2: Cook chicken and veggies for ~12 minutes on low heat, until cooked through. Season.
Step 3: Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.
Gluten-Free & Dairy-Free Snacks
1 Apple & 1 Tbsp PB
171 calories
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter (Tbsp) - 94 calories
Instructions
Step 1: Slice apple and dip in peanut butter.
Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
1 Cup Baby Carrots & Guac
150 calories
Ingredients
1 cup Carrots, baby - 45 calories
¼ cup Guacamole - 105 calories
Instructions
Step 1: Dip carrots in guac.
Note: You can use a single-serving packet instead of 1/4 cup guac instead, if you prefer!
1 Orange + 1/8 Cup Nuts
162 calories
Ingredients
1 Orange, medium - 62 calories
⅛ cup Nuts - 100 calories
Instructions
Step 1: Roasted & salted nuts are fine. No nuts? Use seeds.
Ants on a Log
326 calories
Ingredients
½ cup Celery stalks, chopped in half - 8 calories
2 Tbsp Peanut butter (Tbsp) - 188 calories
¼ cup Raisins - 130 calories
Instructions
Step 1: Top celery with peanut butter and raisins.
No nuts? Use any other seed butter
Baked Apples
217 calories
Ingredients
1 Apple, small - 77 calories
⅛ cup Oatmeal, dry oats (uncooked) - 37.5 calories
3 tsp Brown sugar - 51 calories
1 tsp Vanilla - 0 calories
½ Tbsp Butter (Tbsp) - 51.5 calories (use dairy-free butter)
½ tsp Cinnamon - 0 calories
Instructions
Step 1: Preheat oven to 375 degrees F.
Step 2: Slice apple in half and scoop out the center, just where the seeds are, with a knife (be careful) or spoon.
Step 3: Melt butter in the microwave ~20 seconds, or until it liquifies.
Step 4: In a small bowl combine butter, sugar, vanilla, cinnamon, and oats. Stir until mixed evenly.
Step 5: Fill apple centers with mixture.
Step 6: Bake apples for 20 minutes, or until soft and fragrant.
No dairy? Use coconut oil.
Gluten-Free & Dairy-Free Desserts
Apple “Cookies” with Peanut Butter
359 calories
Ingredients
1 Apple, small - 77 calories
3 Tbsp Peanut butter (Tbsp) - 282 calories
1 Cinnamon, dash - 0 calories
Instructions
Step 1: Slice apple as depicted in picture
Step 2: Spread peanut butter on each slice
Step 3: Top with cinnamon
Step 4: No nuts? Use a seed butter e.g. sunflower seed butter
Baked Pears
312 calories
Ingredients
1 Pear - 103 calories
3 Tbsp Pecans (Tbsp) - 141 calories
4 tsp Maple Syrup (tsp) - 68 calories
1 tsp Cinnamon - 0 calories
½ tsp Vanilla - 0 calories
1 Salt, dash - 0 calories
Instructions
Step 1: Preheat oven to 350 degrees F.
Step 2: Slice pear in half. Core out the seeds, using a knife or teaspoon. Cut a small sliver off the bottom of the pears, so that the pears don’t tip over when baking.
Step 3: Place pears in an oven-safe container and bake for 15 minutes.
Step 4: While the pears are baking, mash pecans in a plastic bag with a hard object like an ice cream scoop. Mix together the pecans, maple syrup, cinnamon, vanilla, and salt.
Step 5: Take pears out of the oven, pour mixture over pear halves and bake for another 15 minutes.
Honey Almond Mug Cake
364 calories
Ingredients
4 Tbsp Almond flour/Almond meal - 160 calories
½ Egg, large - 36 calories
3 tsp Butter (tsp) - 108 calories (use dairy-free butter)
¼ tsp Baking powder - 0 calories
3 tsp Honey - 60 calories
Instructions
Step 1: Combine all ingredients in a bowl, whisk together
Step 2: Spray a mug with an oil spray – I used a coconut oil spray for a slightly better taste
Step 3: Add in mixture to the mug
Step 4: Microwave for 30 second intervals until no longer watery
Step 5: No nuts? Use whole wheat flour or coconut flour
Lower Sugar Cobbler
305 calories
Ingredients
½ cup Strawberries, fresh - 25 calories
½ cup Blueberries, fresh - 35 calories
3 tsp Sugar - 48 calories
¼ tsp Vanilla - 0 calories
1 Cinnamon, dash - 0 calories
⅓ cup Oatmeal, dry oats (uncooked) - 100.5 calories
⅛ cup Walnuts - 96 calories
Instructions
Step 1: Crush walnuts by putting them in a plastic bag & mashing them with the butt end of a tool, e.g. knife (be careful)
Step 2: Combine all ingredients in a bowl
Step 3: Spray a small oven-safe container (or 2) with an oil spray, add in mixture
Step 4: Bake for 35 minutes at 350 degrees
Notes: No walnuts? Use any other nut. No nuts? Use seeds, or go without nuts/ seeds. Frozen berries work fine here! No need to defrost.
Sour Patch Kids Grapes
FRUIT
200 calories
Ingredients
1 cup Grapes, green - 104 calories
6 tsp Sugar - 96 calories
2 Tbsp Lime, juice - 0 calories
Instructions
Step 1: Wash & dry your grapes, then remove each grape from the stem
Step 2: Mix in the lime juice with your grapes, stir so they’re covered
Step 3: Either dip each grape in the sugar, or if you’re lazy like me pour the sugar over your grapes & mix so they’re all coated. If you choose this second option, just make sure you drain away any extra lime juice first
Step 4: Freeze for at least 3 hours on wax paper, and enjoy!
Note: 6 tsp = 2 Tbsp sugar. Use granulated sugar (i.e. not powdered)
