Gluten-free diets have become increasingly popular in recent years, both for people with celiac disease or gluten sensitivity and those simply looking to avoid gluten for other reasons. When cooking for friends or family who are gluten-free, it can be challenging to find recipes and menu options that are both delicious and safe for them to eat.
What is gluten?
Gluten is a protein found in wheat, barley, and rye. It acts as a glue that helps foods maintain their shape and texture. For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to a variety of unpleasant gastrointestinal and other symptoms. A gluten-free diet is the only treatment for celiac disease and can greatly improve symptoms for those with gluten sensitivity.
Common sources of gluten
Since gluten is found in many staple grains, it can be present in a wide range of foods and products, including:
- Breads, baked goods, and pastas made with wheat, barley, or rye
- Beer and ales
- Cereals and granola
- Croutons, breadcrumbs, crackers, and pretzels
- Couscous
- Malt vinegar
- Oats (unless certified gluten-free)
- Sauces, gravies, and dressings thickened with wheat flour
- Seitan
- Soy sauce and teriyaki sauce
- Wheat flour or starch
It’s important to read ingredient labels carefully to look for hidden sources of gluten. Barley malt, wheat flour or starch, and other gluten-containing grains may be present even in foods that don’t taste overtly wheat-based.
Naturally gluten-free foods
While special gluten-free versions of bread, pasta, and other wheat-based foods are now widely available, there are also many nutritious naturally gluten-free options to build a meal around:
- Meat, poultry, fish, eggs, and dairy products
- Fruits and vegetables
- Rice, quinoa, corn, buckwheat, and certified gluten-free oats
- Beans, legumes, nuts, and seeds
- Fresh herbs and spices
Gluten-free meal ideas
With a combination of naturally gluten-free foods and specialty gluten-free products, you can prepare all sorts of delicious meals for your gluten-free friends or family members. Here are some gluten-free meal ideas to get you started:
Breakfast
- Scrambled eggs with spinach, peppers, and cheddar cheese wrapped in corn tortillas
- Greek yogurt topped with fresh fruit and gluten-free granola
- Ricotta cheese pancakes made with gluten-free flour served with maple syrup
- Breakfast sandwich with bacon, egg, and cheese on a gluten-free English muffin
- Steel cut oatmeal made with gluten-free oats, almond milk, and fresh berries
Lunch
- Turkey and avocado wrap made with a brown rice tortilla
- Loaded baked potato with chili, cheese, and spinach
- Tuna salad made with olive oil mayo on gluten-free bread
- Veggie burger (check label for gluten-free status) with sweet potato fries
- Hearty vegetable and bean soup with a side salad
Dinner
- Shrimp fajitas with bell peppers and onions served on corn tortillas
- Zucchini noodle pasta with chicken, sun dried tomatoes, and parmesan
- Cheese enchiladas made with corn tortillas and red enchilada sauce
- Roasted pork tenderloin with baked potato and roasted asparagus
- Grilled salmon with quinoa pilaf and stir fried veggies
Snacks
- Edamame hummus with fresh veggie sticks
- Trail mix made with nuts, seeds, and gluten-free cereal
- Apple slices with almond butter
- Popcorn drizzled with olive oil
- Smoothie made with Greek yogurt, milk or milk alternative, and fruit
Desserts
- Fresh fruit salad
- Dark chocolate bark made with nuts, seeds, and dried fruit
- Panna cotta topped with pureed mango
- Coconut milk chia seed pudding
- Gluten-free brownies or cookies
Tips for gluten-free cooking and baking
When preparing meals and baked goods for someone who is gluten-free, keep these tips in mind:
- Use dedicated cookware and prep areas – Cross-contamination is a concern, so use separate cutting boards, colanders, and cooking tools for gluten-free foods.
- Read all labels carefully – Check both ingredients lists and “may contain” statements for potential gluten sources.
- Stick to simple, whole ingredients – Fresh produce, lean proteins, nuts, seeds, and naturally gluten-free whole grains are always safe bets.
- Experiment with gluten-free flours – A blend of rice flour, tapioca starch, potato starch, etc. can substitute for wheat flour in baking.
- Add binders – Xanthan or guar gum can help improve the texture of gluten-free baked goods.
- Adjust leaveners and liquid – Gluten-free flours don’t absorb moisture the same way, so modify the wet ingredients and leaveners (baking soda, baking powder) accordingly.
With practice, you can learn to adapt your standard recipes to be gluten-free. Taking the extra care to avoid cross-contamination and read labels will ensure your gluten-free loved ones can enjoy delicious, safe meals.
Gluten-Free Shopping Guide
Stocking your pantry with gluten-free staples can make planning meals much easier. Here are some gluten-free items to look for on your next grocery trip:
| Category | Gluten-Free Options |
|---|---|
| Grains/Flours | Rice, corn, quinoa, buckwheat, certified gluten-free oats, almond flour, coconut flour, gluten-free all-purpose flour blend |
| Breads & Baked Goods | Gluten-free bread, tortillas, waffles, muffins, bagels, pizza crust |
| Pasta | Gluten-free pasta made from rice, quinoa, corn, chickpeas, lentils, etc. |
| Cereal | Gluten-free oat, rice, quinoa, and nut-based cereals |
| Snacks | Popcorn, potato chips, tortilla chips, nuts, seeds, dried fruit, gluten-free pretzels |
| Condiments | Ketchup, mustard, mayo, salad dressings, salsa, soy sauce alternatives like tamari and coconut aminos |
| Dairy/Eggs | Milk, cheese, yogurt, butter, eggs |
| Meat & Seafood | All fresh unprocessed meat and fish |
| Fruits & Vegetables | All fresh, frozen, and canned produce |
When in doubt, check product labels carefully for any hidden gluten sources. Many large grocery chains now have designated gluten-free sections which can make shopping easier.
Dining Out Gluten-Free
It’s totally possible to enjoy restaurant meals while maintaining a gluten-free diet. Here are some tips for dining out gluten-free:
- Research the menu online in advance and call ahead if needed to confirm gluten-free options.
- Tell your server as soon as you are seated that you require a gluten-free meal.
- Know which cuisines tend to be more gluten-free friendly, like Mexican, Thai, Indian, etc.
- Stick to naturally gluten-free whole foods like meat, fish, vegetables, rice, potatoes.
- Ask about how dishes are prepared and request sauces and dressings on the side.
- Ask to substitute side dishes like fries instead of breaded items or pasta.
- Clarify that you want your meal prepared in a clean cooking area and served on clean plates.
- Be aware of cross-contamination from shared fryers, utensils, surfaces, etc.
- Politely send back any dish that you suspect may contain gluten due to cross-contamination.
With extra care and communication, you can enjoy safe and delicious meals out at restaurants. Many eateries now offer extensive gluten-free menus and training for food prep and cross-contamination.
Ingredients to Avoid
When shopping and cooking for a gluten-free diet, there are certain ingredients that should always be avoided:
- Wheat – wheat berries, durum, farro, graham, kamut, semolina, spelt
- Barley
- Rye
- Triticale – a wheat-rye hybrid grain
- Malt – malt syrup, malt extract, malt flavoring
- Brewer’s yeast
- Wheat bran, wheat germ, wheat starch
- Semolina
- Couscous
- Some oats – unless certified gluten-free (oats can be cross-contaminated)
- Food starch or modified food starch (unless labeled gluten-free)
- Hydrolyzed vegetable protein (HVP)
- Soy sauce and teriyaki sauce
- Communion wafers
Carefully reading the ingredient lists on packaged foods and asking about ingredients when dining out can help identify foods containing these hidden sources of gluten.
Helpful Resources
Following a gluten-free diet, especially for those newly diagnosed with celiac disease, can feel challenging and restrictive. But with the right resources and support, it can become second nature. Here are some helpful resources for living gluten-free:
- Celiac Disease Foundation – celiac.org
- Gluten Intolerance Group – gluten.org
- National Celiac Association – nationalceliac.org
- Gluten-Free Watchdog – glutenfreewatchdog.org
- Find Me Gluten Free app – filters restaurants by gluten-free safety ratings
- GlutenFree Passport – glutenfreepassport.com
- Online support groups like celiac.com and glutenfreesupport.com
- Gluten-free blogs with recipes – glutenfreeonashoestring.com, minneloaf.com, thefullhelping.com
With the explosion in popularity of gluten-free diets and increased awareness in the food industry, living gluten-free today is much more feasible than in decades past. By learning to navigate food labels, sticking to whole foods, and leveraging helpful resources, you can succeed in creating safe and delicious gluten-free meals.
Summary
When cooking for someone who is gluten-free, focus on naturally gluten-free whole foods like vegetables, fruits, lean proteins, dairy, nuts and seeds. Use gluten-free grains like rice, quinoa, corn and certified gluten-free oats as the basis for meals rather than wheat. Carefully read all food labels to avoid hidden sources of gluten like malt ingredients or soy sauce. Stock your kitchen with gluten-free staples and employ extra caution to avoid cross-contamination when preparing and cooking meals. With some adjustments, creativity and care, you can craft enticing gluten-free dishes that don’t require sacrifice or compromise.