50+ Gluten-Free Recipes - Iowa Girl Eats (2024)

50+ Gluten-Free Recipes including dinners, breakfasts, appetizers, and desserts. Your easy guide to eating gluten-free!

Well it’s been two months sincesharingI have Celiac Disease and am therefore living a gluten-free lifestyle,and the outpouring of support via comments and emails continues to this day. My newfound gluten-free community both online and in real life has been absolutely awesome and the exchange of ideas and encouragement is something I never expected to find. I haven’t really talked much more about it since then though, and wanted to give you an update on how things are going!

First aquick explanationbecause I didn’t really know what eating gluten-free meant until I had to do it myself –agluten-free diet is a onethat excludes the protein gluten, which is found in grains such as wheat, barley, and rye. Think foodslike traditional cakes, cookies, pasta, beer, bread, cereal, etc.

Now then, how are things going? Actually, OK! I don’t want to paint too rosy a picture – I mean would I ever choose this? Heck no! – but the truth is this transition hasn’t been the epic battle I thought it might beafter getting diagnosed with Celiac Disease in February. As I mentioned in my “coming out” post, my diet already consisted of many gluten-free foods and while I am theself-proclaimedqueen of pizza, pasta, and beer, I have found better than suitable replacements for all three thanks toGusto’s gluten-free pizza, Barilla gluten-free pasta, and Omission gluten-free beer (I almost pushed my friend out of our booth at BLT Burger in Las Vegas afterspying it on the menu I was so excited. There’s only so many vodka sodas with lime a girl can handle…literally!)

That being said, you don’t just cut out an entire food groupwithout any hardship,and while I’ve found not eating gluten at home to be fairly drama-free, I do find myself watching people eat gluten-filled foods with more than a twinge of jealousy. It’s not alwaysthat I’m craving the foods they’re eating, it’s more that I’m wistful for the days whenI could shove whatever I wanted into my pie-hole (mmm, pie – RIP) without having to think twice about it. Plus I will dearly miss summer craft beer festivals, and don’t evenmention the Iowa State Fair and my annualfoot-long corn dog!

While those days are gone, I think it’s important to focus on the positives including all the gluten-free foods ICAN eat. I mentioned in my last post that I’m currently taking an online Go Sugar Free Course(<– affiliate link.)I signed upbecause I found myself eating more sugar than usual after going GF, specifically candy, probably in an attempt to fill the hole that was left fromnixing gluten-filled foods. The course includesdaily emails filled with tasks, tips, etc. and one email last week included a massive grocery shopping list filled with foodsthat aresugar-free. The list is loooooong andfilled with pretty much everyfresh food you can think of, as well as beans, meats, cheeses and nuts. The thing that tickled me most though was how enormous the overlap was between sugar-free foods and gluten-free foods.

This list isa wonderful visual representation of foods that people living a gluten-free lifestyle CANenjoy, MINUSa few of the 100% whole grain foods. It does a much better job than I can ofcommunicating that eatinggluten-free does not mean feeling deprived or eating “weird” things. In case you’re curious, you can download the list for free here >>

So that’s where I’m at – thanks for reading this novel! Now back to the reason for thepost. Overthe past couple of weeks I’ve had no-less than 5 people write to ask what my favorite gluten-free recipes on the blog are. One person asked becausea friendwas recently diagnosed with Celiac Disease and they wanted to help, another was hosting a dinner party and half the people coming areeating gluten-free, the others were newly diagnosed themselves.Help!they said.You got it! I answered!

Whether you’re new to the gluten-free world or just curious, I’ve rounded up over 50 gluten-free recipes to make for dinner, breakfast, as an appetizer/side dish, and dessert. While many of my non-gluten-free recipes can be easily adapted, these recipes require ZERO modifications. They’re ready to go as is.Pleaseenjoy, my gluten and non-gluten eating friends alike!

Edited to add: make sure you are using gluten free versions of chicken and soy sauce, for instance. I like Pacific and San-J brands, respectively!

Please note that I am not encouraging anyone to eat strictly gluten-free unless it is medically necessary.I am not a doctor, just sharing about my experience with Celiac Disease!

GLUTEN-FREE DINNER RECIPES

Eating gluten-free does notmean feeling deprived in any way shape or form. Tryany of these filling, fast, and fresh gluten-free dinner recipes and I think you’ll agree!

Steak Salad with Crispy Shallots, Dried Cherries, Candied Pecans and Goat Cheese

Must-Try Kale Fried Rice

Chicken with Cherry-Wine Pan Sauce

Kale and Wild Rice Bowls with Honey-Balsamic Vinaigrette

GLUTEN-FREE BREAKFAST RECIPES

Breakfast is one of the easiestmeals of the day to eat gluten-free as morning staples like bacon, eggs, and hash brownstypically do not contain gluten. But, if you want to make your mornings a bit more exciting, try any of these gluten-free breakfast recipes.

Crock Pot Breakfast Casserole

Crunchy Quinoa Granola

Tropical Pineapple, Mango and Orange Smoothie

Kale and Bacon Quiche with Hash Brown Crust

Make-Ahead Fruit and Yogurt Breakfast Parfaits

Lemon-Blackberry Breakfast Cookies

GLUTEN-FREE APPETIZER AND SIDE DISH RECIPES

Deciding whatside dish or appetizer to bring to a party is hard enough without having to worry that everyone in attendance can eat what you’re making. All of these appetizer and side-dish recipesare tasty AND gluten-free!

Black Bean and Sweet Corn Guacamole Dip

Mom’s Classic Potato Salad

Best-Ever Southwestern Black Bean Dip

Lighter Bacon Cheeseburger Dip

Roasted Brussels Sprouts with Bacon, Shallots, and Garlic

Creamy Parmesan Garlic Quinoa

Honey-Balsamic BBQ Meatballs

Best-Ever French Onion Dip

Greek Dip Platter

Lighter Buffalo Chicken Dip

GLUTEN-FREE DESSERT RECIPES

No, you do not need glutento makea yummy dessert!Try any of these sweet and satisfying recipes worry, and gluten-free.

Snickers Chex Mix

Crispy Chocolate-Peanut Butter Cups

Strawberry No-Bake Treat Bars

Banana Soft-Serve

The Best Fruit Dip. Ever.

Boozy Berry Cups

Puppy Chow

Ultimate Apple Snicker Nachos

50+ Gluten-Free Recipes - Iowa Girl Eats (2024)

FAQs

What happens when you eat gluten after not eating it for a while? ›

Symptoms of glutening are often digestive (abdominal pain, diarrhea, and constipation). However, gluten exposure can also cause headaches, anxiety, brain fog, skin rashes, or problems with a variety of body systems. These symptoms can last for days or weeks.

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What ingredients should you avoid when eating gluten-free? ›

Avoid einkorn, emmer, spelt, kamut, wheat starch, wheat bran, wheat germ, cracked wheat, and hydrolyzed wheat protein. Stay away from emulsifiers, dextrin, mono- and di-glycerides, seasonings, and caramel colors because they can contain gluten. Check the labels of all foods.

Learn More Now ›

Can celiacs have bacon? ›

Many brands of bacon are gluten-free, but for added certainty, look for the gluten-free label when purchasing. Additionally, be wary of bacon served in breakfast buffets – sometimes they may have slices of bread placed underneath them to soak up the grease.

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What foods should you avoid if you are gluten intolerant? ›

In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.

How long does it take your gut to heal after going gluten-free? ›

After you stop eating foods with gluten, your symptoms will likely get better in a few days. Your small intestine should heal completely in 3 to 6 months. Your villi will be back and working again. If you are older, it may take up to 2 years for your body to heal.

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How do you reintroduce gluten after not eating it for years? ›

We recommend consuming something small at first, like a few crackers. Wait a couple days to see how you feel. Monitor yourself carefully and don't introduce anything else new or different during that time. If you have no symptoms, try increasing the amount of gluten that you eat in one serving and then observe again.

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How do you stay full on a gluten-free diet? ›

"Fill up your plate with naturally wholesome gluten-free foods, such as vegetables, fruits, beans, nuts, seeds, fish and lean meat," says Begun. "These are what dietitians recommend make up the majority of your diet whether you're gluten-free or not." And if you love your grains, you can still eat them.

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What are 6 ingredients that a gluten diet should not consume? ›

Gluten-containing ingredients to avoid: malt, malt flavor, malt extract, malt vinegar, brewer's yeast, and ingredients with the words “wheat,” “barley,” or “rye” in the name or in parentheses after the name. Examples of ingredients to avoid: dextrin (wheat), wheat starch, malt extract (barley).

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Why can't celiacs eat eggs? ›

Yes, eggs are naturally gluten-free.

However, eggs are often at a high risk for cross-contact due to the ways they are prepared.

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Are Heinz baked beans gluten-free? ›

Baked beans: Heinz baked beans is gluten free and has been for years. Just the original though, not the ones with sausages or other flavours.

Does porridge contain gluten? ›

Oats do not contain gluten, but many people with coeliac disease avoid eating them because they can become contaminated with other cereals that contain gluten.

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What are the first signs of being gluten intolerant? ›

What are the symptoms of gluten intolerance?

Abdominal pain.
Anemia.
Anxiety.
Bloating or gas.
Brain fog, or trouble concentrating.
Depression.
Diarrhea or constipation.
Fatigue.

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Jun 30, 2021

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Does ketchup have gluten in it? ›

Ketchup doesn't contain wheat, barley, or rye. As such, it's a naturally gluten-free product. However, some brands may use wheat-derived vinegar or produce their ketchup in a facility that manufactures other gluten-containing foods, which may contaminate it.

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Are potatoes bad for gluten intolerance? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

What happens if a celiac starts eating gluten again? ›

If you have celiac disease, eating gluten triggers an immune response to the gluten protein in your small intestine. Over time, this reaction damages your small intestine's lining and prevents it from absorbing nutrients, a condition called malabsorption.

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What does a gluten flare up feel like? ›

Abdominal pain, bloating, constipation, diarrhea, and gas are common reactions to gluten in people with celiac disease. Although it's not common, vomiting can occur, especially if you've ingested a large amount of gluten (think: a slice of pizza or a doughnut, as opposed to a few crumbs).

Is it okay to eat gluten once in awhile? ›

A person with gluten intolerance should eliminate gluten from their diet. However, consuming gluten occasionally is unlikely to cause severe health problems, unless a person has celiac disease.