Whether you have a gluten allergy or want to choose a gluten free diet to live healthily, here is an easy guide that helps you to eliminate gluten from your diet.
If you have celiac disease, then flowing a gluten free diet is the only option to manage this lifelong, autoimmune disorder. Cutting out wheat, barley, rye and other grains from your diet can be challenging at first but adding some delicious gluten free recipes to your diet plan can prevent you from nutritional deficiencies.
If you have gluten sensitivity and looking for some gluten free recipes to satisfy your taste buds and nutritional needs, here I have mentioned a well-balanced gluten free diet that is filled with fiber, vitamins, minerals and other essential nutrients that are important for your health. You can follow a gluten free diet even if you don’t have any signs of gluten sensitivity celiac disease.
What is a Gluten Free Diet?
Gluten is a specific type of protein that is present in wheat, barely, malt, rye, triticale and spelt. Many people feel stomach pain, bloating, fatigue, diarrhea and other painful symptoms after eating foods that contain gluten. It is because when you eat gluten foods such as bread, pasta, desserts and other foods, an autoimmune response is triggered. This reaction causes intestinal damage and prevents the absorption of vital nutrients that leads to many disorders, including anemia, malnutrition and other digestive disorders. Following a gluten free diet is the only solution for people who have celiac disease to improve the quality of life.
Choosing a gluten free diet regardless of whether you have celiac disease or not is a healthy decision that will help you achieve and maintain a healthy weight. Because gluten foods such as pasta, bread, cookies are filled with calories, fat, sugar and offer less nutrition. Replacing these foods with a gluten free diet such as fruits, vegetables, legumes and lean meat can provide you with a lot of nutrition that is important for your overall wellbeing.
Gluten Free Foods that are allowed
- Lean meat
- Fruit juices
- Energy drinks
Gluten Containing Foods that are NOT allowed
- Chocolate bars
- Monosodium glutamate
Gluten Free Breakfast Options
When it comes to choosing a gluten free diet, one of the most difficult steps is to say goodbye to bread, muffins, donuts, hamburgers, buns, bagels, pizza and croissants. Though there are limited options available, don’t disappoint. There are many delicious gluten free breakfasts that you can enjoy when you are on a strict gluten free diet and start off your day.
Thankfully, there are many gluten alternatives available to choose from, such as gluten free bread, gluten free pizza, gluten free cookies, gluten free cake, gluten free buns, gluten free cereals and other gluten free products that are easily available at many healthy foods stores and supermarkets.
Try these gluten free breakfast ideas that will supercharge your mornings.
- Coconut Flour Pancakes
- Cloud Eggs
- Breakfast Tomatoes
- Jalapeño Popper Egg Cups
- Avocado Cloud Bread
- Ham & Cheese Breakfast Roll-Ups
- Low-Carb Breakfast Wraps
- Bunless Bacon, Egg & Cheese
- Keto Breakfast Cups
- Cauliflower Toast
- Ham & Cheese Egg Cups
- Bacon Egg and Cheese Roll-Ups
- Cream Cheese Pancakes
- Cauliflower Breakfast Pizza
- Brussels Sprouts Hash
- Omelet Stuffed Peppers
- Paleo Breakfast Stacks
- Bacon Weave Breakfast Tacos
- Maple Apple Oatmeal Muffins
- Oatmeal Chocolate Chip Cookie Pancakes
- Fluffy Gluten-Free Waffles
- Quinoa Breakfast Bowl
- Creamy Banana Buckwheat Porridge
Gluten Free Lunch Ideas
Choosing a non-gluten diet doesn’t mean you have no options to satisfy your midday nutritional needs. There are many scrumptious gluten free lunch recipes available that you can try to fulfill your nutritional needs.
- Savory Crepes with Garlic and Rosemary Roasted Veggies
- Polenta with Roasted Vegetables and Feta
- Potato salad with anchovy & quail’s eggs
- Skinny chicken Caesar salad
- Shrimp Avocado Salad
- Bean & Beef Slow-Cooked Chili
- Vegetable, Steak and Eggs
- Herbed Tuna and White Bean Salad
- Quinoa & Black Bean-Stuffed Peppers
- Chicken Poppy Seed Salad
- Chili Skillet
- Steak & New Potato Toss
- Ricotta-Stuffed Portobello Mushrooms
- Cool Beans Salad
- Tequila Lime Shrimp Zoodles
- Grilled Chicken Salad with Blueberry Vinaigrette
- Feta Shrimp Skillet
- Curried Chicken & Peach Salad
- Mediterranean Turkey Skillet
- Coconut-Ginger Chickpeas & Tomatoes
- Couscous Tabbouleh with Fresh Mint & Feta
Gluten Free Snacks
If you have gluten sensitivity and are thinking about how to curb afternoon, evening or midnight hunger pangs. Don’t worry, you can eat potato chips, nuts, popcorn, date bars, protein bars and corn-based snacks. You can make your own snacks to ward off your snack cravings.
Craving for something salty or savory? Try these filling and rich gluten free snack ideas.
- Spiced sweet potato wedges
- Apple crisps
- Spicy chickpeas
- Dried fruit energy nuggets
- Chinese-spiced seed mix
- Halloumi & bacon rolls
- Sweet & spicy nuts
- Parmesan, poppy seed & caraway twists
- Skewered melon & prosciutto
- Griddled asparagus with flaked almonds & butter
- Glamorgan cheese sausage rolls
- Smoked Almond Snack Bars
- Peanut Butter Fruit Dip
- Crispy Roasted Chickpeas
- Vegan White Bean Artichoke Dip
- Pepperoni Chips
- Vanilla Cashew Clusters
- Creamy Avocado Dip
- Courgette & halloumi skewers
- Cinnamon Caramel Apple Energy Balls
- Banana Nut Bread Granola Bars
Gluten Free Desserts
You can satisfy your sweet tooth while following a gluten free diet. But how? Thankfully, there are hundreds of delicious wheat free desserts recipes available that are easy to make.
- Almond Vanilla Scones
- Gluten-Free Blueberry Muffins
- Peach and raspberry parfait
- Berries and coconut cream
- Peanut Butter Cup Pancakes
- Gluten-Free Date Bars
- No-Bake Gluten-Free and Vegan Protein Bars
- Blueberry Bars
- Mango gratin
- Chocolate pots
- Rice pudding
- Caramelized pineapple with coconut sorbet
- Buttermilk pudding
- Poached pears
- Coconut rice custard
- Gilled peach sundaes
- Chocolate cinnamon pudding with raspberries
- Lemony almond macaroons
- Mango and coconut ring
- Vanilla pudding with sautéed pears
Gluten Free Soups
Soup is the best meal to satisfy your taste buds and keep you feeling full for long. You can still enjoy delicious and hearty soups on a gluten free diet to fill your stomach and satisfy your soul. Check out these creamy, rich and healthy gluten free soup ideas to pique your palate.
- Broccoli and kale green soup
- Spinach and Lentil Soup
- Thai Chicken and Coconut Soup
- Sweet Potato and Zucchini Soup
- Ham and White Bean Soup
- Slow Cooker Chicken and Rice Soup
- Slow Cooker Spicy Buffalo Chicken Soup
- Loaded Broccoli, Cheese, and Bacon Soup
- Roasted Butternut Squash and Shallot Soup
- Creamy Roasted Tomato Soup
- Turkey Sausage, Kale, and Pumpkin Soup
- Carrot and Sweet Potato Soup with Cranberry Relish
- Lemongrass Coconut Soup
Gluten Free Dinner Ideas
If you can’t eat grains and wheat, it doesn’t mean you can’t have a nutritious, delicious meal. You don’t need to sacrifice the taste when sticking to a gluten free. There are plenty of scrumptious gluten free dinner recipes available to fulfill your nutritional needs and satisfy your taste buds.
Check out these gluten free dinner ideas:
- Honey Balsamic Glazed Chicken with Arugula Salad
- Enchiladas with Pumpkin Seed Salsa
- Crispy Chicken Thighs with Escarole and Parmesan Salad
- Scrambled Egg Tacos
- Spanish meatball & butter bean stew
- Honey & orange roast sea bass with lentils
- Creamy tarragon chicken bake
- Spiced roast beef with red wine gravy
- Charred salmon with fennel & olive salad
- Rosemary chicken with tomato sauce
- Trout with almonds & red peppers
- Steak and Cauliflower with Caper Relish
- Grilled Sesame Chicken and Chili Lime Slaw
- Beans and Greens with Lemon-Parmesan Polenta
Some Helpful Gluten Free Diet Tips
Read Labels Carefully
People with celiac disease are strictly advised to read the label to ensure the product is free of wheat, barely, malt, gluten, oats and rye. Reading ingredients list and allergen labeling will help you choose the right products that you can safely use on a gluten free diet.
Choose Gluten Free Grains and Cereals
Thankfully, there are gluten free cereals and grains available that you can enjoy on a gluten free diet plan. For instance, quinoa, buckwheat, corn, millet are a few gluten free grains that can be easily included to you diet. Similarly, corn and rice cereals are gluten free substitutes that you can eat instead of spaghetti, pasta, macaroni and other gluten containing foods.
Avoid the Crunchy Coating
The crispy, crunchy, flavourful coating on most breaded items such as fish sticks, chicken nuggets, fried chicken is usually made from wheat flour. So, avoid them to prevent abdominal pain, bloating and diarrhea.
Avoid Sauces and Ketchup
Gluten hides in a very common foods even sauces, ketchup, mustard and condiments contain gluten. It is used as a thickening agent in pasta sauce, tomato sauce, BBQ sauce and other sauces that can affect your gastrointestinal system.
Gluten Free Meals are very Healthy
Along with rice, potatoes, and corn, there are a lot of scrumptious foods and beverages that you can safely ad to your gluten free diet. Fish, eggs, meat, fruits, vegetables, dairy products and other gluten free products are highly nutritious and can improve your overall health.
Over to You
Whether you are recently diagnosed or struggling with eating wheat free, following a well-balanced gluten free diet will help you get all the vital nutrients required to stay healthy. Cutting back on a lot of processed foods will automatically help you shed some extra pounds. Hopefully, these easy tips and gluten free diet plan will make your life a little easier.