What can I eat gluten dairy and egg free?

Avoiding gluten, dairy and eggs can seem challenging, but there are still plenty of delicious foods you can eat! This article will provide you with tips, meal ideas and recipes to help you navigate a gluten, dairy and egg free diet.

Why Follow a Gluten, Dairy and Egg Free Diet?

There are several reasons someone may need to or choose to avoid gluten, dairy and eggs:

  • Celiac disease – Celiac disease is an autoimmune disorder where gluten damages the small intestine. The only treatment is a strict lifelong gluten-free diet.
  • Non-celiac gluten sensitivity – Some people experience gluten sensitivity with symptoms like diarrhea, bloating and headache without having celiac disease. Removing gluten from their diet improves symptoms.
  • Dairy allergy or intolerance – 2-3% of children under 3 are allergic to cow’s milk. Lactose intolerance makes it difficult to digest lactose, a sugar in dairy products.
  • Egg allergy – Egg allergy is one of the most common food allergies in children. Some people may be allergic to the proteins in egg whites while others react to proteins in the yolks.
  • Autoimmune protocol diets – Some follow an autoimmune protocol (AIP) diet which eliminates gluten, dairy and eggs along with other foods. This is sometimes used to help identify trigger foods.
  • Vegetarian or vegan diets – Those avoiding all animal products need to avoid eggs and dairy, but may include gluten.

No matter the reason for avoiding these foods, with some adaptations a tasty gluten, dairy and egg free diet is possible.

Gluten-Free Grains and Starches

While traditional gluten-containing grains like wheat, barley and rye need to be avoided, many gluten-free grains and starches can still be included:

  • Rice – Brown, white, basmati, jasmine and wild rice
  • Gluten-free oats – Ensure they are certified gluten-free
  • Quinoa
  • Buckwheat
  • Millet
  • Sorghum
  • Corn
  • Potato
  • Sweet potato
  • Tapioca
  • Arrowroot
  • Cassava
  • Teff
  • Amaranth
  • Nut flours – Almond, coconut, hazelnut

These gluten-free grains and starches provide carbohydrates and can be used to make gluten-free breads, pasta, cereals, baked goods and more. When purchasing processed grains, flours and starches, be sure to check the label to confirm they are gluten-free.

Protein Sources

Getting adequate protein is important when following a restricted diet. Here are excellent dairy and egg free protein sources:

  • Beans and lentils – Kidney, pinto, black, garbanzo, navy beans
  • Tofu and tempeh
  • Nuts and seeds – Almonds, walnuts, sunflower seeds
  • Nut butters – Almond, cashew, sunflower seed
  • Meat – Beef, pork, chicken, turkey, fish, seafood

Beans can be used to make veggie burgers, added to soups, salads and grain bowls. Tofu takes well to stir fries, scrambles and more. Nuts and seeds make great snacks and can be blended into sauces. For vegetarians, combining different plant-based proteins ensures you get all essential amino acids.

Dairy Substitutes

While you’ll need to avoid cow, sheep and goat’s milk dairy, many milk and cheese alternatives can allow you to still enjoy some of your favorite dishes:

  • Nut milks – Almond, cashew, coconut
  • Seed milks – Sunflower seed, hemp, flax
  • Soy milk
  • Coconut yogurt
  • Nut cheeses – Almond, cashew

Nut and seed milks work well on cereal, in smoothies and for baking and cooking. Coconut yogurt makes a great replacement for traditional yogurt. There are even dairy-free cheeses available made from nuts that can be grated or melted. Always go for unsweetened varieties and check labels for any hidden dairy ingredients.

Fruits and Vegetables

All fresh fruits and vegetables are naturally gluten, dairy and egg free. Loading up on produce is a great way to add more nutrients to your diet. Try these ideas:

  • Fruit salads or smoothies for breakfast
  • Big salads with chickpeas or beans for lunch
  • Snacking on carrots, celery, cucumbers with hummus
  • Roasting vegetables – broccoli, cauliflower, Brussels sprouts, sweet potato
  • Sautéed veggies over rice or quinoa
  • Spiralizing zucchini or squash into gluten free pasta

Going heavy on the produce helps ensure you get important vitamins, minerals and fiber. Frozen, canned and dried fruits and veggies are also great options when fresh isn’t available.

Seasonings and Condiments

Seasonings and condiments can help add lots of flavor to your gluten, dairy and egg free dishes:

  • Herbs and spices – Basil, oregano, cumin, curry powder, garlic
  • Mustard
  • Pesto
  • Tapenades
  • Salsa
  • Hot sauce
  • Oil and vinegars
  • Tamari or coconut aminos
  • Gluten-free soy sauce

Get creative with seasonings and marinades on meats, tofu and veggies. Make your own dressing with oil and vinegar. Use salsa or hummus as a veggie dip. Mustard and gluten-free tamari dress up sandwiches. Herbs, spices and condiments allow you to give boring dishes a flavor punch.

Gluten, Dairy and Egg Free Meal Ideas

Here are some meal ideas to give you inspiration on how to bring gluten, dairy and egg free dishes together:


  • Smoothie with nut milk, banana, berries
  • Oatmeal made with certified gluten-free oats, almond milk, sliced fruit and nuts
  • Rice cake with almond butter and banana
  • Poached pear with coconut yogurt and sliced almonds
  • Tofu veggie scramble with potatoes, spinach, peppers and onion


  • Salad with chicken, chickpeas, tomato, cucumber, avocado and oil & vinegar dressing
  • Mexican rice bowl with cilantro lime rice, black beans, corn, salsa, avocado
  • Quinoa tabbouleh salad with quinoa, tomato, cucumber, parsley
  • Lentil soup with carrots, celery, onion
  • Zucchini noodles with pesto, sunflower seeds and grilled tempeh


  • Stir fry with rice noodles, ginger soy sauce, tofu, broccoli, peppers, snap peas
  • Fajitas with sautéed peppers, onion, chicken or beef with corn tortillas
  • Baked salmon over roasted cauliflower rice with sautéed spinach
  • Portobello mushroom burger on gluten-free bun with roasted sweet potato fries
  • Chili over rice or baked potato using ground turkey, beans, tomato, spices


  • Apple slices with almond butter
  • Rice cakes with sunflower seed butter
  • Kale chips
  • Popcorn
  • Trail mix with nuts, seeds, banana chips, dried fruit
  • Carrots and cucumber slices
  • Smoothie with almond milk, nut butter and banana

Gluten, Dairy and Egg Free Recipes

These recipes help highlight delicious ways to adapt your favorite dishes to be free of gluten, dairy and eggs:

Breakfast Banana Pancakes


  • 1 cup gluten-free flour blend
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 1 cup almond milk
  • 1 tsp vanilla extract
  • 2 tbsp maple syrup
  • 1 banana, mashed
  • Coconut oil for cooking


  1. In a large bowl, whisk together the flour blend, baking powder, cinnamon and salt.
  2. In a small bowl, mix the almond milk, vanilla and maple syrup. Add the wet ingredients to the dry and stir just until combined. Gently fold in the mashed banana.
  3. Heat a skillet over medium heat and add about 1/2 tbsp coconut oil. Pour about 1/4 cup batter per pancake. Cook for 2-3 minutes per side until golden brown.
  4. Serve warm with your favorite gluten and dairy free toppings like fruit compote, maple syrup or nut butter.

Southwest Quinoa and Bean Salad


  • 1 cup quinoa
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 avocado, diced
  • 1 bell pepper, diced
  • 1/4 cup chopped cilantro
  • 2 tbsp olive oil
  • Juice of 1 lime
  • 1 tsp cumin
  • Salt and pepper to taste


  1. Cook quinoa according to package directions. Allow to cool slightly.
  2. In a large bowl combine quinoa, black beans, corn, avocado, bell pepper and cilantro.
  3. Whisk together olive oil, lime juice, cumin, salt and pepper. Pour over quinoa mixture and toss to coat evenly.
  4. Taste and adjust seasonings as needed. Serve chilled or at room temperature.

Easy Tofu Fried Rice


  • 1 block extra firm tofu, diced small
  • 2 cups cooled brown rice
  • 1 cup frozen mixed veggies
  • 2 eggs, beaten (or use egg replacer for vegan)
  • 2 garlic cloves, minced
  • 1 tbsp minced ginger
  • 2 tbsp gluten free soy sauce
  • 1 tbsp sesame oil
  • Salt and pepper to taste


  1. Press excess liquid from tofu by wrapping in paper towels or clean dish cloth and applying pressure.
  2. Heat a large skillet over medium high heat. Add tofu and cook 5 minutes, stirring occasionally. Remove tofu from pan and set aside.
  3. Add eggs to hot skillet and cook, stirring frequently until scrambled and fully set. Remove eggs from pan and set aside.
  4. Add a bit more oil to pan along with garlic and ginger. Cook 1 minute. Add rice, mixed veggies and soy sauce. Cook 5 minutes, stirring frequently.
  5. Add tofu and egg back to pan and combine with rice and veggie mixture. Drizzle with sesame oil and season with salt and pepper.

Tips for Following a Gluten, Dairy and Egg Free Diet

Here are some helpful tips to make avoiding gluten, dairy and eggs easier:

  • Read all food labels carefully – Many packaged foods contain hidden sources of gluten, dairy or eggs. Check labels each time before purchasing.
  • Watch out for cross contamination – Be cautious when eating at restaurants, potlucks or buying bulk bin items which may come into contact with gluten, dairy or eggs.
  • Find specialty products – Look for gluten-free substitutes for your favorite bakery treats like bread, bagels and cookies. Natural food stores will have lots of specialty options.
  • Supplement if needed – You may need supplements of certain nutrients like calcium or vitamin D if avoiding dairy products.
  • Join support groups – Find gluten-free, dairy-free or food allergy groups for recipe ideas, product recommendations and dining out strategies.
  • See a dietitian – Get personalized advice from a registered dietitian nutritionist to ensure your diet is meeting all your nutritional needs.

Following a gluten, dairy and egg free diet does take some extra effort but there are still many delicious foods you can enjoy. With proper planning and the right substitutions, you can craft satisfying meals and live a happy, healthy life.


Avoiding gluten, dairy and eggs may seem difficult, but with the right substitutions and planning it is possible to follow this type of restricted diet while still enjoying varied and nutritious meals. The key is to focus on all the foods you can eat rather than what needs to be avoided.

There are many grains, starches, proteins, fruits and vegetables that fit into a gluten, dairy and egg free diet. With creativity in the kitchen and care when shopping and dining out, you can craft delicious breakfasts, lunches, dinners and snacks. Support groups and specialty products can provide additional help and options.

While challenging at times, eliminating gluten, dairy and eggs is manageable by being prepared, reading labels diligently, finding suitable substitutes and focusing your diet on nutritious whole foods. With the proper knowledge and substitutions, you can enjoy tasty food and good health even with dietary restrictions.

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