What foods are gluten dairy and egg-free?

Eating a gluten, dairy and egg-free diet can be challenging, but there are still plenty of delicious foods you can enjoy. Finding suitable replacements for common foods containing gluten, lactose and eggs requires some extra planning and preparation. Fortunately, as food allergies and intolerances become more widely recognized, the selection of specialty products available continues to grow.

Why Follow a Gluten, Dairy and Egg-Free Diet

There are a few common reasons someone may need to avoid gluten, dairy and eggs:

  • Celiac disease – An autoimmune disorder triggered by eating gluten found in wheat, barley and rye.
  • Non-celiac gluten sensitivity – Gluten causes symptoms like diarrhea, abdominal pain and fatigue.
  • Dairy allergy – An immune reaction to the proteins in milk.
  • Lactose intolerance – An inability to digest the sugar (lactose) in dairy products.
  • Egg allergy – An immune response triggered by eggs.

Following a strict gluten-free, dairy-free and egg-free diet is the only treatment for those with celiac disease or severe allergies. For others with milder intolerances or sensitivities, avoiding problem foods may help reduce symptoms and discomfort.

Gluten-Free Foods

Any foods made without wheat, barley, rye or oats (which can be cross-contaminated) are gluten-free. Some examples include:

  • Fruits and vegetables
  • Fresh meats, fish and poultry
  • Rice and gluten-free grains like quinoa, buckwheat, corn and millet
  • Legumes, nuts and seeds
  • Milk and dairy substitutes
  • Gluten-free flours like rice, corn and almond

There are also many specialty gluten-free versions of popular foods like bread, pasta, crackers, cookies and cereal. When buying packaged foods, checking the label for a “gluten-free” seal can help identify suitable options.

Tips for Following a Gluten-Free Diet

  • Check labels closely for any wheat/gluten-based ingredients like malt vinegar, soy sauce and modified food starch.
  • Watch out for cross-contamination from shared equipment and facilities.
  • Choose certified gluten-free oats, which are not typically contaminated.
  • Cook more meals at home using naturally gluten-free whole foods.

Dairy-Free Foods

Any food made without milk or products derived from milk, like cheese, yogurt, butter and cream, is considered dairy-free. Some examples include:

  • Fruits, vegetables, meats, fish, eggs
  • Beans, nuts, seeds
  • Grains like rice, quinoa, buckwheat and oats
  • Dairy-free milk: almond, coconut, cashew, oat, soy
  • Dairy-free cheese and yogurt
  • Non-dairy ice cream and butter

Tips for Following a Dairy-Free Diet

  • Check labels for milk proteins like whey, casein, milk solids and powder.
  • Opt for non-dairy versions of cream, cheese, yogurt and ice cream.
  • Choose dairy-free milk like almond, coconut or oat milk.
  • Ask at restaurants if unsure about ingredients containing dairy.

Egg-Free Foods

Any food made without eggs or egg products is considered egg-free. Some examples include:

  • Fruits, vegetables, meats
  • Beans, nuts, seeds
  • Grains like rice, oats, quinoa, corn
  • Nut and soy-based dairy products
  • Egg replacers for baking

Tips for Following an Egg-Free Diet

  • Check labels for any egg-derived ingredients like albumin, globulin, lecithin.
  • Opt for egg substitutes when baking cookies, cakes, etc.
  • Seek out egg-free bread, pasta, crackers, mayo and baked goods.
  • Ask at restaurants how foods are prepared that may contain eggs.

Meal Ideas

With some adaptions, you can still enjoy many classic meals free of gluten, dairy and eggs:

Meal Ingredients
Breakfast Gluten-free oats with dairy-free milk, fruit, nuts
Lunch Rice noodles with peanut sauce, chicken, vegetables
Dinner Quinoa salad with beans, tomatoes, cucumber, olive oil dressing
Dessert Sorbet, fruit crisps, dark chocolate

With some versatile staples like gluten-free grains, dairy-free milk, vegetables, fruit, nuts and quality protein sources, you can assemble delicious meals.

Gluten, Dairy and Egg-Free Snacks

Having satisfying snacks on hand can help ease hunger between meals. Some tasty options include:

  • Fruit with nut or seed butter
  • Veggies with hummus or guacamole
  • Popcorn
  • Applesauce
  • Olives
  • Potato chips
  • Dark chocolate
  • Trail mix
  • Pretzels
  • Nut bars

Gluten, Dairy and Egg-Free Baking

While traditional baking relies heavily on ingredients like wheat flour, butter and eggs, there are plenty of substitutes available:


  • Rice
  • Oat
  • Quinoa
  • Buckwheat
  • Coconut
  • Almond


  • Flax eggs (1 tbsp flax + 3 tbsp water)
  • Applesauce
  • Banana
  • Aquafaba (chickpea juice)

Butter Replacements

  • Coconut oil
  • Vegetable oil
  • Applesauce
  • Mashed banana

You can make delicious baked goods using these substitutions. Try muffins, breads, cookies and cakes based on your dietary needs.

Gluten, Dairy and Egg-Free Convenience Foods

Many major brands now offer specialty products catering to gluten-free, dairy-free and egg-free diets. Some examples include:

  • Canyon Bakehouse – Bread, bagels, buns
  • Kinnikinnick – Donuts, waffles, muffins
  • Udi’s – Pizza, burritos, muffins
  • So Delicious – Ice cream, yogurt, creamer
  • Daiya – Cheeses, pizza, desserts
  • Beyond Meat – Burgers, sausages

Check your local grocery store or health food market for an expanding array of prepared foods and mixes to make mealtime easier.

Eating Out Gluten, Dairy and Egg-Free

With extra care reading menus and some modifications, dining out without gluten, dairy or eggs is definitely possible. Some tips include:

  • Review menus online and call ahead to ask about preparations
  • Stick to naturally gluten and dairy-free foods like grilled meats and fish with vegetables
  • Ask for sauces, dressings and marinades on the side
  • Specify that you have a food allergy and ask about risk of cross-contamination
  • Check that eggs can be left out of fried rice, noodles and other mixed dishes

Many cuisines like Mexican, Thai, Vietnamese and Italian offer lots of rice, corn, meat and veggie dishes that can easily be modified.

Traveling Gluten, Dairy and Egg-Free

You don’t have to miss out on vacations and trips just because you avoid gluten, dairy and eggs. Here are some tips for hassle-free travels:

  • Pack snacks, treats and some gluten-free basics like bread, oats or crackers
  • Scope out restaurants at your destination that offer allergy-friendly meals
  • Look for accommodations with kitchens so you can prepare some of your own food
  • Notify airlines of your dietary needs when booking flights for any special meals
  • Learn key phrases for checking ingredients or allergies in the local language
  • Explain your situation politely to wait staff and chefs at restaurants

With planning and proactivity, you can still enjoy new cuisine and experiences without worry.

Common Questions

What vitamins and nutrients are hard to get on a gluten, dairy and egg-free diet?

This diet cuts out major sources of vitamin D, B12 and calcium from dairy, as well as protein, iron and certain minerals from gluten grains. Taking supplements can help fill common nutrient gaps.

Is this diet safe for children and pregnant women?

This would only be recommended under the supervision of a doctor for those with diagnosed celiac disease, severe allergies or intolerances. Otherwise, it may lead to nutritional deficiencies.

Can I still drink beer and other alcohol?

Unfortunately regular beer contains gluten. But many distilled liquors, wine, gluten-free beer and ciders can fit into the diet.

Do I have to buy lots of expensive specialty products?

While specialty gluten, dairy and egg-free products can make things easier, you can also modify many everyday foods. Focus on incorporating more naturally free foods.

Is this diet healthy long-term?

For those with celiac disease and multiple allergies, this diet is medically necessary. Others may end up too restricted. Consulting a dietitian can ensure you meet nutrient needs.

The Bottom Line

Following a gluten, dairy and egg-free diet presents challenges, but with the right substitutions and commitment, you can find new favorite foods and recipes. Listen to your body, read labels closely and seek support from friends, family and health professionals.

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