Gluten Free Soy Free Meals Yhat Feed a Lot

This is a collection of delicious quick and easy healthy dairy free gluten free dinner recipes to eat on a gluten free dairy free diet!

The Thing With Dairy And Gluten

Gluten and dairy are delicious, I know, let's not pretend. Like…I dream of crawling into a giant pita bread with cheese in it and eating my way out almost every night. But dairy and gluten can cause a lot of trouble for many people all over the world and most of us don't even know it! Like myself, I never really had digestive issues after eating bread with cheese, so I thought: I'm good. Seems like I won the genetic lottery. Smart, beautiful, humble and can eat pizza without having to cut it out of her stomach.

Turns out, my sensitivity to gluten, dairy and about 20 other types of foods shows up in other symptoms. Like pains in my joints, my muscles, my head…So yeah, I did a test, that cost me a lot of real money, not crypto, some dignity and a broken vein. I'm in the process of eliminating the 20+ foods they found I shouldn't eat. And by eliminating I mean, eating everything that I already have in my fridge (which is mostly these foods) and not buying them anymore. I need to come up with new recipes and I will record the best ones here then probably share the meal plan, because I cannot keep anything for myself, but actual food.

I'm doing this elimination diet for 6-8 weeks and then will start reintroducing some healthier foods to see whether they really make me feel miserable or not. Because I'm surprised and very very sad I cannot eat avocado, cucumbers and cherries. I mean come on. And garlic. I am crying in the corner. Also eggs. I mean, genetic lottery come on…At least we know avocado on toast won't ruin my life from now on as it did for many Millenials.

Gluten Free Dairy Free Grocery List

I have a gluten and dairy-free grocery list, right here.

You can also use my one-week dairy- and gluten-free challenge from a while back. It comes with a smaller grocery list, that you can either subscribe for the pdf or just download the image below.

Gluten-Free Dairy-Free Grocery List

Okay, so healthy dinner recipes. I wanted to round up some gluten and dairy free dinner ideas, if you're dealing with something similar like me and need to reduce inflammation coming from food intolerances. These recipes won't exclude ALL of the things I'm sensitive to, because it's a lot – just foods that have dairy and gluten. I'm including the serving size, cooking time and calories. I hope you enjoy them.

Dairy Free Gluten Free Dinner Recipes

1. Salmon and Salad Bowls

If you love salmon, you'll love these salmon bowls with chickpea salad and hummus on the side. You can use the hyperlinked chickpea salad or choose one of the salad options below. These bowls are easy to meal prep and delicious. Recipe here.

Ready in: 30 minutes
Servings: 4
Calories: 460

2. 15-Minute Shrimp Stir Fry

Use tamari and not soy sauce to make these gluten-free. If you're avoiding soy too you can use coconut aminos. Feel free to serve this quick and easy delicious meal with rice or quinoa. Recipe here.

Ready in: 15 minutes
Servings: 2
Calories: 289

3. Mediterranean Chickpea Skillet

This Mediterranean diet recipe is great quick and tasty meatless dinner! The ingredients include chickpeas, bell peppers, tomatoes, garlic and basil. I can eat two of those right now – there a recipe and a fun guessing game for you! Recipe here.

Ready in: 15 minutes
Servings: 2
Calories: 446

4. Ground Beef & Quinoa Dinner Skillet

This healthy ground beef recipe is perfect for meal prep! It's super filling and great with some cashew sauce and a simple salad on the side. Recipe here.

Ready in: 30 minutes
Servings: 3
Calories: 478

5. Egg Roll In A Bowl With Chicken

This has been one of my go to recipes over the last 2 years! It's so easy to make, really cheap, healthy and tasty. Ingredients include: cabbage, garlic and chicken. Recipe here.

Ready in: 20 minutes
Servings: 2
Calories: 474

6. Cauliflower Fried Rice

You can keep this low carb recipe vegetarian, but feel free to add some chicken if you're hungrier and need more protein. Recipe here.

Ready in: 25 minutes
Servings: 2
Calories: 445

7. Shrimp And Calamari In Tomato Sauce

Really easy and so good! The ingredients include shrimp, calamari, garlic and tomatoes. You can serve this with some rice, gluten free pasta, cauliflower rice or zoodles. Recipe here.

Ready in: 20 minutes
Servings: 2
Calories: 453

8. Quinoa Fried Rice With Chicken

This is one of those meals that you'll want to make again and again and again! It's so easy and so good! Recipe here.

Ready in: 15 minutes
Servings: 3
Calories: 443

9. Spicy Cauliflower Rice With Ground Turkey

If you love spicy food, you'll love this delicious cauliflower rice recipe. It's become one of my favorite things to make with cauliflower! Sometimes I use turkey, sometimes chicken and whenever I want to make it meatless I add chickpeas or tofu. Highly recommend! Recipe here.

Ready in: 20 minutes
Servings: 2
Calories: 443

10. Lentil Coconut Curry Recipe

Another delicious gluten and dairy free plant based dinner! This coconut curry is made with lentils and is spicy, fresh and delicious! Recipe here.

Ready in: 35 minutes
Servings: 4
Calories: 310

11. Spinach Chickpea Patties

These chickpea cakes are so easy to make and really yummy! You need some canned chickpeas, garlic, an egg and you can make them with your food processor or no food processor at all! I love to serve them with some hummus and salad on the side. Recipe here.

Ready in: 20 minutes
Servings: 12 patties
Calories: 65 kcal per patty

12. Black Bean Quinoa Bowls

The ingredients for this delicious meal prep plant based dinner are simple and delicious: quinoa, black beans, garlic, avocado and more. Recipe here.

Ready in: 40 minutes
Servings: 3
Calories: 418

13. Mediterranean Chicken Bowls

The ingredients for these tasty meal prep bowls include chicken, parsley, chickpeas, hummus, tomatoes and cucumbers. Recipe here.

Ready in: 30 minutes
Servings: 3
Calories: 351

14. Ground Beef And Quinoa Recipe

This meal is a mix between fried rice and beef and broccoli (well, in my world!). Ingredients include: cooked quinoa, ground beef (turkey will also work), broccoli and garlic. Recipe here.

Ready in: 20 minutes
Servings: 3
Calories: 372

15. Vegetable Fried Millet

If you've never had or heard of millet before, this is a great recipe to get started. It's pretty similar to fried rice and you'll want to keep eating it. Recipe here.

Ready in: 20 minutes
Servings: 3
Calories: 422

16. Roasted Vegetable & Chickpea Bowls

Okay, I know these were labeled for lunch, but you can make them for dinner as well! They're perfect to share with the family as well. Simply prep the chickpeas, salad the sauce and the roasted vegetables and share! Recipe here.

Ready in: 30 minutes
Servings: 2
Calories: 478

Gluten Free Dairy Free Vegetable Side Dishes For Dinner

These are some simple gluten and dairy free side dishes that you can make and eat with the protein of your choice for dinner. They go well with chicken, salmon, the chickpea patties – pretty much whatever you like. They taste really good and are really easy to make.

17. Quinoa Tabbouleh

Use quinoa to make this fresh tabbouleh salad! Recipe here.

18. Cucumber Avocado Salad

Use your vegetable peeler to make cucumber ribbons and serve this salad before or with the main course. Recipe here.

19. Tomato, Avocado Arugula Salad

Simple, fresh and tasty super healthy salad recipe. Recipe here.

20. Tomato chickpea salad

This salad goes really well with some protein – fish, chicken or tofu. Recipe here.

21. Spicy Roasted Vegetables

This recipe is for spicy roasted cauliflower, sweet potatoes and a bell pepper. Really good in plant-based dishes and also with fish or chicken. Recipe here.

22. Mediterranean Garlic Roasted Vegetables

If yo've only got 10 minutes and don't feel like turning on the oven, make this in a pan or on the grill. Recipe here.

I hope you found this list of gluten free and dairy free healthy recipes useful, I hope you got some ideas and inspiration! Do let me know if you have any questions or suggestions. If you try some of the recipes, let me know how it went in the comments!

Prep Time 7 minutes

Cook Time 13 minutes

Total Time 20 minutes

Ingredients

For the spicy cauliflower rice

6oz/180g ground turkey
3 cups cauliflower rice (about 1 small head)
1 carrot, chopped
1/2 red bell pepper, chopped
½ tsp turmeric
2 tsp paprika
1 tsp cumin
1 tbsp pickled Jalapenos
½ tsp black pepper
1 tsp crushed red pepper flakes
½ tsp coriander
2 tbsp olive oil
4 cloves garlic, minced
salt
optional: freshly chopped herbs like cilantro or parsley

Instructions

Cook the turkey with some water (about ⅓ cup) in a pan at medium high, keep it covered and cook for 4-5 minutes.
Add in the spices: turmeric, crushed red pepper flakes, black pepper, coriander, cumin, 1 tsp of the paprika and one garlic clove. Stir uncovered for 2-3 minutes or until any extra water has evaporated.
Reduce heat to medium and stir in the carrot and bell pepper. Add the cauliflower rice, 1 tbsp olive oil, the other tsp paprika, some salt and stir. Then cover and cook for 3-4 minutes for the flavors to combine.
Take the lid off and stir in the other garlic cloves and other another tbsp olive oil. Stir like this for 2 more minutes and then serve!

Notes

You can find the original recipe here.

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 436 Total Fat: 31g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 22g Cholesterol: 95mg Sodium: 498mg Carbohydrates: 17g Fiber: 6g Sugar: 6g Protein: 27g