28 Gluten-Free Dairy-Free Recipes for Sensitive Stomachs
If you have a sensitive stomach, you know how challenging it can be to find meals that won’t leave you feeling bloated or uncomfortable. I created this post to make your life easier. 28 Gluten-Free Dairy-Free Recipes for Sensitive Stomachs is packed with delicious options that cater to your dietary needs while keeping your gut happy.
This collection is perfect for anyone who struggles with gluten or dairy sensitivities. If you’re tired of bland meals and want to enjoy flavorful, comforting dishes that are easy on your digestive system, you’re in the right place. I understand how frustrating it can be to feel limited in your cooking choices, so I’ve gathered a variety of recipes that are not only tasty but also nourishing.
From creamy avocado pasta to spiced apple chia pudding, each recipe is designed to bring back the joy of eating without the worry. These meals are not just gluten-free and dairy-free; they are also made with fresh, wholesome ingredients that support your digestive health. You’ll find everything from hearty tacos to light salads, ensuring there’s something for every meal of the day.
Get ready to dive into a world of allergy-friendly dishes that satisfy your cravings and nourish your body. Whether you’re cooking for yourself or for your family, these recipes will help you create comforting meals that you can both enjoy. Let’s explore the delicious possibilities that keep your gut happy and healthy!
Key Takeaways
- Each recipe is specifically designed to be gluten-free and dairy-free, catering to those with sensitivities.
- Enjoy a variety of meal options, including savory dishes like sweet potato tacos and comforting desserts like coconut rice pudding.
- These recipes prioritize fresh ingredients, making them not only tasty but also beneficial for your gut health.
- Many dishes can be prepared quickly, perfect for busy weekdays or relaxed weekends.
- Cooking should be enjoyable, and these allergy-friendly meals prove that healthy eating doesn’t have to be bland.
1. Creamy Avocado Pasta
If you want a dish that’s both creamy and nourishing, creamy avocado pasta is the answer. This meal is not only gluten-free and dairy-free, but it also comes together in just 20 minutes! The combination of ripe avocados, garlic, and lemon juice creates a rich sauce that clings perfectly to your favorite gluten-free pasta. Enjoy this dish for a quick weeknight dinner or a comforting lunch that’s easy on the stomach.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Calories: Approximately 350 per serving
Nutrition Information:
- Calories: 350
- Protein: 6g
- Carbs: 45g
- Fat: 18g
- Fiber: 10g
Ingredients:
– 12 oz gluten-free pasta
– 2 ripe avocados
– 2 cloves garlic, minced
– 1 lemon, juiced
– Salt and pepper to taste
– Fresh basil for garnish
Instructions:
1. Cook the gluten-free pasta according to package instructions, then drain.
2. In a food processor, blend the avocados, garlic, and lemon juice until smooth.
3. Toss the avocado sauce with the cooked pasta.
4. Season with salt and pepper as desired.
5. Serve immediately, garnished with fresh basil.
FAQs:
1. Can I use frozen avocados?
A. Yes, thaw them before using.
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Craving a satisfying meal that’s gentle on your stomach? Sweet potato and black bean tacos are your go-to! These tacos are bursting with flavor and nutrition. The sweet potatoes are roasted until caramelized, bringing out their natural sweetness. Paired with hearty black beans, this meal is both filling and nutritious. Plus, it’s easy to make and perfect for any day of the week.
Recipe Overview:
- Servings: 4 Prep
- Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Calories: Approximately 300 per serving
Nutrition Information:
- Calories: 300
- Protein: 8g
- Carbs: 55g
- Fat: 5g
- Fiber: 12g
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 8 corn tortillas – 1 teaspoon cumin
– 1 tablespoon olive oil
– Avocado slices and cilantro for topping
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss diced sweet potatoes in olive oil and cumin, then roast for 25 minutes.
3. Warm the corn tortillas in a pan.
4. Fill each tortilla with roasted sweet potatoes and black beans.
5. Top with avocado slices and cilantro.
6. Serve warm.
FAQs:
1. Can I use other beans?
A. Absolutely! Pinto beans work great too.
Sweet Potato and Black Bean Tacos
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Looking for a comforting dessert that won’t upset your stomach? Coconut rice pudding is your answer! This dish is creamy, sweet, and perfect for any occasion. Made with just a few simple ingredients, it’s naturally gluten-free and dairy-free. The coconut milk adds a rich creaminess, while the rice provides a lovely texture. Enjoy this dessert warm or chilled for a delightful treat.
Recipe Overview:-
- Servings: 4
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Total Time: 35 minutes
- Calories: Approximately 250 per serving
Nutrition Information:
- Calories: 250
- Protein: 4g
- Carbs: 44g
- Fat: 9g
- Fiber: 2g
Ingredients:
– 1 cup Arborio rice
– 2 cups coconut milk
– 2 cups water
– 1/3 cup maple syrup
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a pot, combine rice, coconut milk, water, and salt. Bring to a boil.
2. Reduce the heat and simmer for about 25 minutes or until the rice is tender.
3. Stir in maple syrup and vanilla extract.
4. Serve warm or chilled, garnished with shredded coconut.
FAQs:
1. Can I make this ahead of time?
A. Yes, it keeps well in the fridge for a few days.
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If you’re looking for a light and healthy meal, zucchini noodles with marinara sauce are a great option. Zucchini noodles, also known as zoodles, are a fantastic gluten-free alternative to traditional pasta. This dish is easy to prepare and incredibly satisfying. Topped with a homemade marinara sauce, it’s a delicious way to enjoy your veggies without feeling heavy. Perfect for lunch or dinner!
Recipe Overview:
- Servings: 2
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Calories: Approximately 220 per serving
Nutrition Information:
- Calories: 220
- Protein: 5g
- Carbs: 25g
- Fat: 10g
- Fiber: 4g
Ingredients:
– 2 large zucchinis
– 1 can crushed tomatoes
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon oregano
– Salt and pepper to taste
Instructions:
1. Spiralize the zucchinis to make noodles.
2. In a pan, heat olive oil and sauté garlic until fragrant.
3. Add crushed tomatoes and oregano; simmer for 10 minutes.
4. Toss zoodles in the sauce until warmed through.
5. Serve immediately with fresh basil.
FAQs:
1. How do I make zoodles?
A. A spiralizer is an easy tool to create noodles from vegetables.
Zucchini Noodles with Marinara Sauce
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Start your day with a stack of banana oatmeal pancakes! These pancakes are fluffy and delicious, making them a perfect breakfast choice. Made with oats instead of flour, they are gluten-free and full of fiber. The natural sweetness from the bananas means you won’t need added sugars, making this a healthier option for breakfast. Enjoy them warm with your favorite toppings!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Calories: Approximately 200 per serving
Nutrition Information:
- Calories: 200
- Protein: 6g
- Carbs: 36g
- Fat: 5g
- Fiber: 5g
Ingredients:
– 2 ripe bananas
– 1 cup rolled oats
– 1 cup almond milk
– 1 teaspoon baking powder
– 1 teaspoon cinnamon
– Olive oil for cooking
Instructions:
1. In a blender, combine bananas, oats, almond milk, baking powder, and cinnamon. Blend until smooth.
2. Heat a non-stick skillet with olive oil over medium heat.
3. Pour batter onto the skillet to form pancakes. Cook until bubbles appear, then flip the pancake over.
4. Serve warm with pure maple syrup or fresh fruit.
FAQs:
1. Can I freeze these pancakes?
A. Yes, they freeze well and can be reheated easily.
Banana Oatmeal Pancakes
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Quinoa salad is a light and refreshing meal that’s perfect for lunch or as a side dish. This gluten-free and nutritious salad is packed with protein and fiber from quinoa and fresh veggies. The lemon vinaigrette adds a bright flavor, making each bite enjoyable. It’s quick to prepare and great for meal prep, as it tastes even better the next day!
Recipe Overview:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Calories: Approximately 180 per serving
Nutrition Information:
- Calories: 180
- Protein: 6g
- Carbs: 30g
- Fat: 5g
- Fiber: 5g
Ingredients:
– 1 cup quinoa
– 2 cups vegetable broth
– 1 bell pepper, diced
– 1 cucumber, diced
– 1/4 cup red onion, finely chopped
– Juice of 1 lemon – 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth, and bring to a boil.
2. Reduce the heat and let simmer for 15 minutes or until the liquid is absorbed.
3. Let the quinoa cool, then mix in diced vegetables.
4. Whisk together lemon juice and olive oil, then pour over the salad.
5. Toss to combine and season with salt and pepper.
FAQs:
1. Can I make this salad ahead of time?
A. Yes, it tastes great chilled the next day.
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Spaghetti squash is an excellent gluten-free option that can replace traditional pasta. This dish combines the delicate strands of squash with garlic and fresh herbs for a simple yet delicious meal. It’s light and nutritious, making it an excellent choice for dinner. Easy to prepare, it’s perfect for those cozy nights at home.
Recipe Overview:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Calories: Approximately 150 per serving
Nutrition Information:
- Calories: 150
- Protein: 3g
- Carbs: 30g
- Fat: 5g
- Fiber: 3g
Ingredients:
– 1 medium spaghetti squash
– 4 cloves garlic, minced
– 2 tablespoons olive oil
– 1 teaspoon dried oregano
– Fresh parsley for garnish
Instructions:
1. Preheat the oven to 400°F (200°C). Cut the squash in half and scoop out the seeds.
2. Drizzle with olive oil, garlic, and oregano, then place cut side down on a baking sheet.
3. Roast for about 30-40 minutes until tender.
4. Scrape the insides with a fork to create strands.
5. Toss with additional olive oil and garnish with parsley before serving.
FAQs:
1. Is spaghetti squash low in carbs?
A. Yes, it’s a great low-carb pasta alternative.
Spaghetti Squash with Garlic and Herbs
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Satisfy your sweet cravings with this guilt-free chocolate mousse! Made with avocado and cocoa, it’s rich and creamy without any dairy. This dessert is not only delicious but also easy on your stomach. Perfect for a special occasion or a cozy night in, it’s sure to impress anyone who tries it!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Calories: Approximately 150 per serving
Nutrition Information:
- Calories: 150
- Protein: 3g
- Carbs: 20g
- Fat: 8g
- Fiber: 5g
Ingredients:
– 2 ripe avocados
– 1/4 cup cocoa powder
– 1/4 cup maple syrup
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a blender, combine avocados, cocoa powder, maple syrup, vanilla, and salt. Blend until smooth.
2. Scoop into serving dishes and chill for at least 30 minutes.
3. Serve garnished with fresh berries or a sprinkle of cocoa powder.
FAQs:
1. Can I use dates instead of maple syrup?
A. Yes, blend them well to ensure they’re smooth.
Guilt-Free Chocolate Mousse
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Roasted vegetables are a delicious and healthy side dish that’s easy to prepare. This medley combines seasonal veggies roasted to perfection, allowing their natural flavors to shine. Whether served alongside your main dish or enjoyed on their own, these veggies provide a comforting addition to any meal.
Recipe Overview:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Calories: Approximately 120 per serving
Nutrition Information:
- Calories: 120
- Protein: 3g
- Carbs: 20g
- Fat: 4g
- Fiber: 5g
Ingredients:
– 1 zucchini, chopped
– 1 bell pepper, chopped
– 1 carrot, sliced
– 1 red onion, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss all vegetables with olive oil, salt, and pepper.
3. Spread in a single layer on a baking sheet.
4. Roast for 25-30 minutes until tender and slightly caramelized.
5. Serve warm as a side or on top of salads.
FAQs:
1. Can I use frozen vegetables?
A. Fresh is best for roasting, but you can use frozen if needed.
Roasted Vegetable Medley
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Kickstart your day with a bowl of spiced apple chia pudding! This dish is not only gut-friendly but also packed with flavor. Chia seeds absorb almond milk to create a thick pudding that’s perfect for breakfast or a satisfying snack. The combination of apples and spices makes it a delightful treat.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes Cook
- Time: 0 minutes
- Total Time: 10 minutes
- Calories: Approximately 200 per serving
Nutrition Information:
- Calories: 200
- Protein: 5g
- Carbs: 25g
- Fat: 10g
- Fiber: 10g
Ingredients:
– 1/2 cup chia seeds
– 2 cups almond milk
– 1 apple, diced
– 1 teaspoon cinnamon
– 2 tablespoons maple syrup
Instructions:
1. In a bowl, combine chia seeds, almond milk, diced apple, cinnamon, and maple syrup.
2. Mix well and let sit for at least 30 minutes to thicken.
3. Serve chilled, topped with walnuts or additional apple slices.
FAQs:
1. Can I use other milk alternatives?
A. Yes, coconut milk works well too.
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Say goodbye to takeout! Cauliflower fried rice is a fantastic lower-carb option that’s gluten-free and filled with colorful vegetables. This dish is both satisfying and easy to make, making it perfect for any weeknight dinner. You can whip it up in just 25 minutes and enjoy a tasty meal that’s good for you.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Calories: Approximately 180 per serving
Nutrition Information:
- Calories: 180
- Protein: 5g
- Carbs: 10g
- Fat: 8g
- Fiber: 5g
Ingredients:
– 1 head of cauliflower, riced
– 1 cup mixed vegetables (peas, carrots, bell peppers)
– 2 tablespoons tamari or gluten-free soy sauce
– 2 cloves garlic, minced
– 1 tablespoon sesame oil
– Green onions for garnish
Instructions:
1. Rice the cauliflower using a food processor or box grater.
2. In a large skillet, heat sesame oil over medium heat.
3. Add garlic and sauté until fragrant.
4. Add mixed vegetables, cooking until tender.
5. Stir in riced cauliflower and tamari; cook until heated through.
6. Garnish with green onions before serving.
FAQs:
1. Can I use frozen riced cauliflower?
A. Yes, it works just as well!
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If you need a hearty and protein-packed lunch, this chickpea salad sandwich is perfect! It’s easy to make and combines mashed chickpeas with crunchy veggies for a satisfying meal. This filling is great between slices of gluten-free bread or served atop a salad for a lighter option. You’ll love how simple and delicious it is!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Calories: Approximately 250 per serving
Nutrition Information:
- Calories: 250
- Protein: 12g
- Carbs: 35g
- Fat: 7g
- Fiber: 10g
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/4 cup celery, diced
– 1/4 cup red onion, diced
– 2 tablespoons vegan mayo
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– Gluten-free bread for serving
Instructions:
1. In a bowl, mash chickpeas with a fork.
2. Mix in celery, onion, vegan mayo, mustard, salt, and pepper.
3. Serve on gluten-free bread or lettuce wraps for a lighter option.
4. Enjoy as a sandwich or on top of a salad.
FAQs:
1. Can I add other vegetables?
A. Yes, diced pickles or bell peppers would be delicious.
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Grilled chicken marinated in lemon and herbs is always a hit. This dish is flavorful and high in protein, making it an excellent choice for dinner. It’s easy to prepare and pairs well with a green salad or roasted vegetables. Enjoy a satisfying meal without any digestive worries!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Calories: Approximately 200 per serving
Nutrition Information:
- Calories: 200
- Protein: 30g
- Carbs: 1g
- Fat: 10g
Ingredients:
– 4 boneless chicken breasts
– Juice of 2 lemons
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon dried oregano
– Salt and pepper to taste
Instructions:
1. In a bowl, combine lemon juice, olive oil, garlic, oregano, salt, and pepper.
2. Marinate chicken in the mixture for at least 30 minutes.
3. Preheat grill to medium-high heat.
4. Grill chicken for 6-7 minutes per side until cooked through.
5. Let rest before slicing and serving.
FAQs:
1. Can I bake the chicken instead?
A. Yes, bake at 375°F (190°C) for 25-30 minutes.
Fun fact: Lemon Herb Grilled Chicken clocks in around 200 calories per serving and packs 30g of protein. It’s gluten-free and dairy-free, making a quick, satisfying meal that your sensitive stomach will love.
Lemon Herb Grilled Chicken
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Warm up with a comforting bowl of coconut curry lentil soup. This dish combines hearty lentils with the creamy goodness of coconut milk and a hint of spice from curry. It’s not only gluten-free and dairy-free, but it’s also nourishing and perfect for cozy days at home. Enjoy a bowl full of warmth and flavor!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Calories: Approximately 300 per serving
Nutrition Information:
- Calories: 300
- Protein: 12g
- Carbs: 40g
- Fat: 10g
- Fiber: 15g
Ingredients:
– 1 cup red lentils
– 1 can of coconut milk
– 4 cups vegetable broth
– 2 tablespoons curry powder
– 1 onion, chopped
– 2 cloves garlic, minced
Instructions:
1. In a pot, sauté the onion and garlic until translucent.
2. Add lentils, vegetable broth, and curry powder, and bring to a boil.
3. Reduce the heat and simmer for 20 minutes until the lentils are tender.
4. Stir in coconut milk and simmer for another 5 minutes.
5. Serve hot with fresh cilantro.
FAQs:
1. Can I freeze this soup?
A. Yes, it freezes well and can be reheated.
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15. Nut Butter & Banana Smoothie
A nut butter and banana smoothie is a delicious way to kickstart your day. It’s creamy, satisfying, and perfect for a quick snack. The combination of bananas and nut butter gives you healthy fats and natural sweetness. Enjoy this smoothie for breakfast or as a midday pick-me-up!
Recipe Overview:
- Servings: 2
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Calories: Approximately 300 per serving
Nutrition Information:
- Calories: 300
- Protein: 8g
- Carbs: 40g
- Fat: 15g
- Fiber: 5g
Ingredients:
– 2 ripe bananas
– 2 tablespoons almond or peanut butter
– 1 cup almond milk
– 1 tablespoon flaxseed meal
– A handful of ice
Instructions:
1. In a blender, combine bananas, nut butter, almond milk, flaxseed meal, and ice.
2. Blend until smooth and creamy.
3. Pour into glasses and enjoy!
FAQs:
1. Can I use other nut butter?
A. Yes, cashew butter works beautifully, too.
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Lemon ginger detox tea is the perfect drink for soothing your stomach. This warm beverage combines zesty lemon with spicy ginger, making it not only refreshing but also packed with health benefits. It’s great for relaxing your digestive system and boosting your immune health. Enjoy a cup any time of day!
Recipe Overview:
- Servings: 2
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Calories: Approximately 10 per serving
Nutrition Information:
- Calories: 10
- Protein: 0g
- Carbs: 3g
- Fat: 0g
Ingredients:
– 2 cups water
– 1-inch piece of fresh ginger, sliced
– Juice of 1 lemon
– Honey or maple syrup to taste
Instructions:
1. In a pot, bring water to a boil.
2. Add sliced ginger and let simmer for 10 minutes.
3. Remove from heat and stir in lemon juice.
4. Sweeten with honey or maple syrup if desired.
5. Serve warm and enjoy!
FAQs:
1. Can I use powdered ginger?
A. Yes, but fresh ginger is recommended for the best flavor.
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Baked apples are a comforting dessert that warms the heart and stomach. This simple recipe yields a sweet treat that is both gluten-free and dairy-free. Baked with cinnamon and a touch of maple syrup, these apples become tender and flavorful. Perfect for a cozy evening or as a sweet ending to any meal!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Calories: Approximately 150 per serving
Nutrition Information:
- Calories: 150
- Protein: 0g
- Carbs: 40g
- Fat: 0g
- Fiber: 5g
Ingredients:
– 4 apples, cored
– 1/4 cup maple syrup
– 1 teaspoon cinnamon
– 1/4 cup raisins (optional)
Instructions:
1. Preheat the oven to 350°F (175°C).
2. Core apples and place them in a baking dish.
3. Drizzle with maple syrup and sprinkle with cinnamon and raisins.
4. Bake for 20-25 minutes or until apples are tender.
5. Serve warm, optionally with dairy-free ice cream.
FAQs:
1. Can I use other sweeteners?
A. Yes, honey or coconut sugar can work too.
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This chickpea and spinach stew is a hearty dish full of flavor and nutrients. It’s perfect for chilly evenings and is easy on the digestive system. Packed with spices, chickpeas, and spinach, this stew provides warmth and comfort in every spoonful. Enjoy it with a slice of gluten-free bread for a complete meal!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Calories: Approximately 220 per serving
Nutrition Information:
- Calories: 220
- Protein: 10g
- Carbs: 30g
- Fat: 6g
- Fiber: 10g
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 cups fresh spinach
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 teaspoon paprika
– 2 cups vegetable broth
Instructions:
1. In a pot, sauté the onion and garlic until fragrant.
2. Add chickpeas, spinach, cumin, paprika, and vegetable broth.
3. Bring to a simmer and cook for 20 minutes.
4. Adjust seasoning to taste and serve warm.
FAQs:
1. Can I add other vegetables?
A. Yes, carrots and bell peppers work well.
Chickpea and Spinach Stew
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365 by Whole Foods Market, Organic Low Sodium Vegetable Broth, 32 Fl Oz
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Garlic-roasted Brussels sprouts are a delicious and nutritious side dish that pairs well with a variety of main courses. These crispy sprouts, infused with garlic, are gluten-free and dairy-free, making them a healthy choice. Simple to prepare, they make an excellent addition to any meal!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Calories: Approximately 120 per serving
Nutrition Information:
- Calories: 120
- Protein: 4g
- Carbs: 20g
- Fat: 5g
- Fiber: 6g
Ingredients:
– 1 lb Brussels sprouts, halved
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss Brussels sprouts with olive oil, garlic, salt, and pepper.
3. Spread on a baking sheet in a single layer.
4. Roast for 25 minutes until crispy.
5. Serve warm as a side dish.
FAQs:
1. Can I use frozen Brussels sprouts?
A. Fresh is best for this recipe.
Garlic Roasted Brussels Sprouts
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Amazon$17.9920. Almond Flour Cookies
Almond flour cookies are a sweet and nutty treat that’s both gluten-free and dairy-free. This easy recipe requires just a few ingredients and can be made in no time! These cookies are perfect for satisfying your sweet cravings without any digestive discomfort. Bake a batch and enjoy them fresh from the oven!
Recipe Overview:
- Servings: 12
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Total Time: 22 minutes
- Calories: Approximately 100 per cookie
Nutrition Information:
- Calories: 100
- Protein: 3g
- Carbs: 10g
- Fat: 6g
Ingredients:
– 2 cups almond flour
– 1/4 cup maple syrup
– 1/4 cup coconut oil, melted
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– Pinch of salt
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, combine almond flour, maple syrup, melted coconut oil, vanilla, baking soda, and salt.
3. Mix until a dough forms.
4. Scoop rounded tablespoons onto a baking sheet.
5. Bake for 10-12 minutes until golden.
6. Let cool before serving.
FAQs:
1. Can I use a different sweetener?
A. Yes, honey or agave syrup can be used.
Almond Flour Cookies
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Amazon$17.9721. Tomato Basil Soup
Tomato basil soup is a comforting classic that’s easy to enjoy without gluten or dairy. This creamy soup, made with fresh tomatoes and fragrant basil, is perfect for a light lunch or as a starter. Pair it with gluten-free bread for a wholesome meal that’s gentle on your stomach.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Calories: Approximately 180 per serving
Nutrition Information:
- Calories: 180
- Protein: 5g
- Carbs: 25g
- Fat: 7g
- Fiber: 4g
Ingredients:
– 4 cups fresh tomatoes, chopped
– 1 onion, chopped
– 4 cups vegetable broth
– 1/4 cup fresh basil, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a pot, sauté the onion in olive oil until soft.
2. Add tomatoes and cook for 10 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce the heat and simmer for 15 minutes.
5. Blend until smooth, stir in basil, and season with salt and pepper.
6. Serve warm.
FAQs:
1. Can I use canned tomatoes?
A. Yes, canned tomatoes are a convenient alternative.
Tomato Basil Soup
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22. Eggplant Parmesan
Enjoy the classic flavors of eggplant parmesan without gluten and dairy! This version uses almond flour for the breading and a delicious homemade marinara sauce. It’s a hearty and satisfying main dish that’s perfect for family dinners or meal prep for the week.
Recipe Overview:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Calories: Approximately 250 per serving
Nutrition Information:
- Calories: 250
- Protein: 7g
- Carbs: 30g
- Fat: 12g
- Fiber: 6g
Ingredients:
– 1 large eggplant, sliced
– 1 cup almond flour
– 2 cups marinara sauce
– 1 tablespoon Italian seasoning
– Olive oil for frying
Instructions:
1. Preheat oven to 375°F (190°C).
2. Dip eggplant slices in almond flour, coating evenly.
3. In a skillet, heat olive oil and fry the eggplant until golden.
4. In a baking dish, layer eggplant with marinara sauce and Italian seasoning.
5. Bake for 25 minutes until bubbly.
6. Serve warm with fresh basil.
FAQs:
1. Can I use breadcrumbs?
A. Yes, but ensure they are gluten-free.
Gluten-Free meals can still feel cozy and comforting. This Eggplant Parmesan proves a Dairy-Free version can be hearty and satisfying. Pro tip: bread the eggplant with almond flour and simmer a homemade marinara to keep calories around 250 per serving.
Eggplant Parmesan
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23. Miso Soup with Tofu
Miso soup with tofu is a soothing dish rich in probiotics, promoting healthy digestion. This Japanese classic is light yet flavorful, making it an excellent choice as a starter or a light meal. Packed with nutrients, it’s perfect for a sensitive stomach while still being incredibly satisfying.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Calories: Approximately 100 per serving
Nutrition Information:
- Calories: 100
- Protein: 7g
- Carbs: 10g
- Fat: 4g
Ingredients:
– 4 cups vegetable broth
– 1/4 cup miso paste
– 1 block of firm tofu, diced
– 1 cup seaweed
– 2 green onions, sliced
Instructions:
1. In a pot, bring vegetable broth to a simmer.
2. Whisk in miso paste until dissolved.
3. Add tofu and seaweed, cooking for another 5 minutes.
4. Serve hot, garnished with green onions.
FAQs:
1. Is there a substitute for miso?
A. You can use tahini or nut butters in a pinch.
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This crunchy cabbage and carrot slaw is fresh, colorful, and perfect as a side dish or a topping for tacos. It’s gluten-free and dairy-free, making it an excellent option for sensitive stomachs. Tossed in a light vinaigrette, this slaw is not only healthy but also easy to prepare.
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Calories: Approximately 60 per serving
Nutrition Information:
- Calories: 60
- Protein: 2g
- Carbs: 12g
- Fat: 2g
- Fiber: 4g
Ingredients:
– 2 cups shredded cabbage
– 1 cup grated carrots
– 1/4 cup apple cider vinegar
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a bowl, combine shredded cabbage and grated carrots.
2. In a separate bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
3. Pour the dressing over the cabbage mixture and toss to combine.
4. Serve chilled or at room temperature.
FAQs:
1. Can I make this ahead of time?
A. Yes, it keeps well in the fridge for a few days.
Fun fact: This gluten-free, dairy-free cabbage and carrot slaw packs about 60 calories and 4g fiber per serving. It’s crunchy, fresh, and easy to toss with a light vinaigrette, making it a simple, tummy-friendly topping for tacos or as a side.
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This Thai coconut soup is a fragrant delight that is both gluten-free and dairy-free. Bursting with flavor from coconut milk, lemongrass, and fresh vegetables, it’s comforting for your tummy while satisfying your taste buds. This soup is perfect for any occasion and is sure to impress your guests!
Recipe Overview:
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Calories: Approximately 250 per serving
Nutrition Information:
- Calories: 250
- Protein: 7g
- Carbs: 30g
- Fat: 12g
- Fiber: 5g
Ingredients:
– 1 can of coconut milk
– 4 cups vegetable broth
– 2 stalks lemongrass, bruised
– 1 cup mixed vegetables (bell peppers, mushrooms)
– 1 tablespoon tamari
– Fresh cilantro for garnish
Instructions:
1. In a pot, combine coconut milk, vegetable broth, and lemongrass, bringing it to a boil.
2. Add mixed vegetables and tamari, simmering for 15 minutes.
3. Remove lemongrass before serving and garnish with fresh cilantro.
FAQs:
1. Can I use other vegetables?
A. Yes, get creative with your favorites!
Thai Coconut Soup
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Grilled vegetable skewers are a fantastic way to enjoy seasonal veggies while keeping things simple and gluten-free. These colorful skewers are flavorful and full of nutrients, making them perfect as a side dish or a light meal. They’re easy to customize based on your favorite vegetables!
Recipe Overview:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Calories: Approximately 150 per serving
Nutrition Information:
- Calories: 150
- Protein: 3g
- Carbs: 20g
- Fat: 6g
- Fiber: 4g
Ingredients:
– 1 zucchini, sliced
– 1 bell pepper, cut into squares
– 1 red onion, cut into chunks
– 1 cup cherry tomatoes
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Thread vegetables onto skewers, alternating colors.
3. Brush with olive oil and season with salt and pepper.
4. Grill for about 10-15 minutes until tender, turning occasionally.
5. Serve warm as a side or over salads.
FAQs:
1. Can I use frozen vegetables?
A. Fresh veggies work best for grilling.
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Homemade berry chia jam is a fantastic way to enjoy the sweetness of berries without gluten or dairy. This quick and easy recipe utilizes chia seeds to create a delicious spread that pairs beautifully with toast, pancakes, or yogurt. It’s a great way to use fresh or frozen berries, adding a burst of flavor to your breakfast!
Recipe Overview:
- Servings: 8
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Calories: Approximately 50 per serving
Nutrition Information:
- Calories: 50
- Protein: 1g
- Carbs: 10g
- Fat: 2g
- Fiber: 2g
Ingredients:
– 2 cups berries (strawberries, blueberries, or raspberries)
– 2 tablespoons maple syrup
– 2 tablespoons chia seeds
– Juice of 1 lemon
Instructions:
1. In a saucepan, combine berries and maple syrup over medium heat until berries release juice.
2. Mash the berries slightly with a fork.
3. Stir in chia seeds and lemon juice, cooking for another 5 minutes.
4. Remove from heat and let cool to thicken.
5. Store in a jar in the fridge for up to two weeks.
FAQs:
1. Can I use frozen berries?
A. Yes, frozen berries work well for this recipe.
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These decadent coconut flour brownies are a delightful dessert that is both gluten-free and dairy-free. Rich and fudgy, they’re made with wholesome ingredients, providing a treat that won’t upset your sensitive stomach. These brownies are perfect for satisfying your sweet tooth while keeping things simple!
Recipe Overview:
- Servings: 9
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Calories: Approximately 200 per serving
Nutrition Information:
- Calories: 200
- Protein: 4g
- Carbs: 25g
- Fat: 10g
- Fiber: 3g
Ingredients:
– 1/2 cup coconut flour
– 1/2 cup cocoa powder
– 1/2 cup maple syrup
– 1/4 cup coconut oil, melted
– 3 eggs
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, mix melted coconut oil, maple syrup, and eggs until smooth.
3. Add coconut flour, cocoa powder, vanilla, and salt, stirring until combined.
4. Pour into a greased baking pan and bake for 25 minutes.
5. Let cool before cutting into squares.
FAQs:
1. Can I use honey instead of maple syrup?
A. Yes, but the flavor will vary slightly.
Coconut Flour Brownies
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Finding comfort foods that support digestive health doesn’t have to be a challenge. With these 28 gluten-free and dairy-free recipes, you now have a plethora of delicious options that are gentle on your stomach. From savory to sweet, these dishes allow you to enjoy flavorful meals without worry.
Embrace the goodness of allergy-friendly dishes that cater to your needs and taste buds, making each meal a joyous occasion!
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Frequently Asked Questions
What are some easy gluten-free, dairy-free recipes for sensitive stomachs?
If you’re looking for simple and delicious options, there are plenty of gluten-free, dairy-free recipes that cater to sensitive stomachs. Consider options like quinoa salads, vegetable stir-fries, and zucchini noodles paired with homemade sauces. These dishes not only avoid common allergens but are also packed with nutrients that promote a healthy gut.
Don’t forget to explore ingredients like coconut milk and almond flour to enhance the flavor and texture of your meals.
How can I ensure my gluten-free meals are also dairy-free?
To create meals that are both gluten-free and dairy-free, start by carefully reading labels. Many processed foods can contain hidden sources of gluten and dairy. Opt for whole, unprocessed foods, such as fruits, vegetables, grains (like quinoa or rice), and lean proteins.
When cooking, experiment with substitutes such as nut milks instead of dairy milk and gluten-free flours for baking. This way, you can enjoy your comfort foods without worrying about allergens.
Are gluten-free, dairy-free recipes suitable for everyone?
Absolutely! While gluten-free, dairy-free recipes are particularly beneficial for those with food sensitivities or allergies, they can be enjoyed by anyone looking to maintain a healthy gut. These dishes are often lower in inflammatory ingredients, making them excellent options for general well-being.
Plus, they can introduce you to a variety of flavors and ingredients that you might not typically use!
What are some tips for gluten-free cooking at home?
Cooking gluten-free at home doesn’t have to be daunting! Start by stocking your pantry with gluten-free grains, such as rice and quinoa, as well as gluten-free pasta. Use fresh herbs and spices for flavor, and consider trying out dairy-free alternatives like coconut yogurt or cashew cheese.
When trying new recipes, always test small batches to see how your stomach reacts, and don’t hesitate to experiment with textures and flavors until you find what you love!
Can gluten-free, dairy-free recipes help with digestive health?
Yes, many gluten-free dairy-free recipes are designed with digestive health in mind. By eliminating common irritants like gluten and dairy, you’re less likely to experience bloating and discomfort. Focus on incorporating fiber-rich foods, such as fruits, vegetables, and legumes, which support a healthy digestive system.
Additionally, recipes featuring fermented foods, such as kimchi or sauerkraut, can help promote gut health by introducing beneficial probiotics into your diet.
Related Topics
gluten free
dairy free
sensitive stomach
healthy gut
comfort food
easy recipes
allergy friendly
meal prep
family meals
quick cooking
digestive health
plant-based
