31 Gluten-Free Dairy-Free Egg-Free Dinner Recipes | Allergy Awesomeness (2024)

Making dinner is hard enough every single day, but then throw in the limitations of not using gluten, dairy or eggs? It can feel downright impossible. I’ve been there. I’ve been tearing up at the grocery store wandering aimlessly. Let me save you from that feeling! I’ve compiled 31 gluten free dairy free egg free dinner that are tried and true. These are dinners I make myself, for my family, that we love! Arm yourself with a variety of new recipes–slow cooker, stove top, one pan meals, salads and more! You’ll have a collection of recipes to simply rotate every month! All of these recipe are also nut free too making these very allergy-friendly recipes too!

31 Gluten-Free Dairy-Free Egg-Free Dinner Recipes | Allergy Awesomeness (1)

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Why We Need Gluten Free Dairy Free Egg Free Dinners

My son was diagnosed with a wheat allergy, dairy allergy and egg allergy, so we had to adjust real quick (plus peanut and tree nut food allergies!). We had to go from cooking one way to immediately switching gears as most of our recipes I had grown up on did not work with these new food restrictions. It’s taken time to find recipes that aren’t a flop, so let me save you that time. I’ve done the experimenting for you. I love food, and am a foodie–so these recipes had to pass the test of being tasty for the entire family. Whether it’s food allergies, food sensitivities, Celiac disease or any other medical condition that’s causing you to eat this way, we’ve got you covered with delicious recipes!

Frequently Asked Questions

Before we get to the list of gluten free dairy free egg free meal, let me give you some overall advice and answer some questions to make sure you’ll be successful once you click on each great recipe.

Does this mean I have to be vegan?

No. I often joke that we’re accidently vegan because we have the milk and egg allergies, but yet we still do meat. With my growing family, and especially boys, they still love meat. So, I find that my baking (which doesn’t need meat) is vegan, but that our dinners still often have chicken, fish, pork and beef. Only one of my recipes included below are a vegan recipe, so you’ll see plenty of ways to still incorporate meat into your diet, while avoiding these allergens. If you’re wanting more meatless recipes, you can always sub in beans or lentils as the main protein to turn it into a vegan option.

What plant-based milk do you recommend?

This really can be just a preference, and there isn’t necessarily a wrong or right way and any dairy-free option should work in my recipes. If you’re new to this, buy them all and see which you like best. My son prefers to drink soy milk. I like to bake and usually cook with rice milk because it has the least after taste. We have nut allergies, so we don’t do nut milks like almond milk or cashew milk (plus I find they have a very strong taste that often alters the overall taste). I will use coconut milk–the full fat kind in the can, not the carton–in place of heavy cream in recipes–so stock your pantry accordingly. You’ll see which one I call for in each individual recipe, but I think you’d be pretty safe to exchange them as your needs be.

What dairy-free cheese do you recommend?

I’m going to shoot straight with you. In all my years I have yet to find a dairy-free cheese that we like. So, you’ll notice none of my recipes use them. They’re expensive and just not worth it. If it’s a sauce that needs a cheesy flavor, I use nutritional yeast to give a cheesy flavor.

Tips for gluten-free diets

Gluten-free baking is a beast of its own, but dinner recipes don’t often use much gluten. And if they call for something, there are many gluten-free grains nowadays. There are tons of pasta swaps in many shapes. We prefer ones like Jovial and Barilla. And, if you need gluten-free tortillas, there’s always corn tortillas or Mission Gluten Free Tortillas.

What gluten-free bread can I use as a side dish?

Many times you want a nice carb-y side dish to eat with your main course. You can buy store-bought bread. We like BFree White Dinner Rolls or Little Northern Bakehouse Wide Slices for making garlic toast.

If you’re wanting a cornbread I have two options for you: pumpkin cornbread (my favorite) and top-8-free cornbread.

I have a delicious homemade gluten free dairy free egg free bread.

And, if you’re wanting gluten free dairy free egg free breadsticks I have one of those too.

And if you have nut allergies like we do, none of my recipes use almond flour either.

Egg Replacer Options

Thankfully, the dinner recipes that I’ve picked for you don’t need any egg replacers. Those are typically used for baking. All of the 200+ recipes on my site are gluten free dairy free egg free, so you can make anything–dinner, cookies, or even chocolate cake and they’ll still all work for your dietary restrictions. Check out my recipe index to see my recipes grouped together, or simply scroll my homepage.

What about breakfast?

Yes, this is a dinner post, but breakfast can be even more difficult since wheat, dairy and eggs are staples for breakfast foods. Don’t worry I have a list of over 100+ gluten free dairy free egg free breakfast ideas that are both store bought and homemade, so bookmark that for later!

Do you use crazy ingredients?

I live in a small town in Idaho, so I don’t have access to an Aldi, Trader Joe’s or Whole Foods. Most of the ingredients I get are from Walmart. And, a few I have to get from my local Natural Grocer. I try to not do crazy, specialty ingredients and instead stick to simple ingredients because those are easier to find and are usually less expensive. Every once in awhile, you will have to get some dairy-free sour cream (like Tofutti or Good Karma) or dairy-free cream cheese (like Daiya, Tofutti or Violife). But, again–if I can find them in Idaho–I hope you won’t have a problem either. I also try to ALWAYS link to any different type ingredients in the recipe cards to Amazon, in case you’d rather shop online, or even to see what they look like to help you spot them at the grocery store.

Is there a gluten free dairy free egg free meal plan?

Good news! I do. If you’re not wanting to personally go through each recipe and figure out what ingredients are needed and plan out your grocery list, then let me save you the hassle! I have two e-cookbooks, both seasonal to help you enjoy each part of the year. I have a winter e-cookbook that has four weeks worth of dinners, and weekly grocery shopping lists. This has soups, comforting pastas and skillets to keep you warm. I also have a summer e-cookbook that has four weeks worth of dinners and weekly grocery shopping lists. This e-cookbook has lighter meals, like salads, pasta salads, grilling and lighter dinners to not heat up your kitchen.

And, if you prefer a printed cookbook that is free of gluten, dairy, eggs, soy, peanuts, tree nuts, fish and shellfish (so top-8-free), I have a published cookbook through Page Street Publishing. It’s called “An Allergy Mom’s Lifesaving Instant Pot Cookbook” and it has a 4.5 out of 5 stars with over 295 reviews on Amazon.

Gluten-Free Dairy-Free Egg-Free Dinner List:

Slow Cooker Pork Tacos

Frito Taco Salad

Bacon, Pea and Lemon Pasta Salad

Italian Pork Sliders

Creamy Green Chile Chicken

Baked Chicken Taquitos

Bacon Ramen Noodles

Chicken Cacciatore

Skillet Jambalaya

Salsa Chicken Sheet Pan

Lemon Chicken Pasta

Pineapple Chipotle Pork Tacos

Unfried Chicken

Homemade Ragu

Moo Goo Gai Pan

Chicken Teriyaki Stir Fry

Black Pepper Chicken

Tomato Basil Soup

Creamy Tuscan Chicken

Sloppy Joe Casserole

Sausage and Peppers Pasta

San Francisco Pork Chops

Lo Mein (meatless!)

Loaded Potato Soup

Green Chile Enchilada Soup

Chicken Salad Sandwiches

Crack Chicken Noodle Soup

I hope all of these tasty recipes help you get a delicious variety of gluten free dairy free egg free dinners that you would be proud to serve, even to those without food restrictions.

Be sure to pin this list, so you don’t lose it. While you’re there, check out my other dietary specific Pinterest boards!

31 Gluten-Free Dairy-Free Egg-Free Dinner Recipes | Allergy Awesomeness (33)

31 Gluten-Free Dairy-Free Egg-Free Dinner Recipes | Allergy Awesomeness (34)

Megan Lavin

Hi! I’m Megan, a mom to four kids, two with multiple food allergies & one with EOE. I’m a published cookbook author that constantly tweaks recipes to make them allergy friendly–it’s an addiction. I share every recipe & tip with you, to help you eat like you did before food allergies & dietary restrictions. You can still be awesome, even with food allergies!

31 Gluten-Free Dairy-Free Egg-Free Dinner Recipes | Allergy Awesomeness (2024)


How do you eat gluten, dairy, and egg free? ›

Beans, legumes, tofu, most types of tempeh, most plant-based protein powders, and some plant-based protein bars are free of dairy and gluten. Many meat and dairy substitutes, such as plant-based burgers (Amy's, Dr.

What can I eat that is dairy and egg free? ›

All fresh, frozen, tinned or dried plain fruit, vegetables and pulses – cooked without butter or milk or egg. Potatoes with milk free margarine or milk substitute. Other foods Soups without milk or egg.

What can I eat that's gluten-free and dairy free? ›

You can eat any foods that do not contain gluten and dairy. These include all fruits and vegetables, meat, chicken, fish, legumes, corn, quinoa, rice, legumes, and nuts.

What's for dinner gluten-free? ›

Gluten Free Dinner Recipes
  • Gluten-Free Glazed Meatloaf.
  • Gluten-Free Hearty Chicken Pot Pie.
  • Gluten-Free Chicken and Dumplings.
  • Orange-Glazed Roast Turkey with Gluten-Free Cranberry-Orange Stuffing.
  • Baked Autumn Vegetables.
  • Grilled Chipotle Turkey Breast.
  • Cauliflower Mashed "Potatoes"
  • Gluten-Free Broccoli and Squash Medley.

What happens to your body when you go gluten and dairy free? ›

The common reasons are better digestion and faster weight loss. It may also lead to a significant improvement in their energy and mood. You need to be careful about the hidden dairy and gluten content in various products that you may consume on a daily basis. Keep reading to know how to go dairy and gluten free.

What to eat when allergic to dairy and eggs? ›

Allowed foods
  • All cereals and grains, such as oatmeal and rice.
  • All fresh, frozen, or dried fruits and vegetables.
  • Baked, broiled, or roasted meats, fish, and chicken.
  • Beans, lentils, and soups without egg noodles or eggs.
  • Butter, vegetable oil, and eggless (or vegan) mayonnaise and salad dressings.

What is it called when you don't eat dairy or eggs? ›

About one percent of the U.S. population follows a vegan (pronounced “VEE-gun”) diet. This excludes all meat, eggs, and dairy products, and usually any other food produced by animals, such as honey.

What is a dairy and egg free diet called? ›

Some people may also follow a dairy-free diet for ethical reasons. SUMMARY. Vegan diets ban all animal-derived products, such as dairy, eggs, meat, and fish. Dairy-free diets exclude dairy but may allow other animal foods.

What do you call a person who eats eggs but not dairy products? ›

Ovo vegetarianism /ˈoʊvoʊ/ is a type of vegetarianism which allows for the consumption of eggs but not dairy products, in contrast with lacto vegetarianism. Those who practice ovo vegetarianism are called ovo-vegetarians.

What is gluten belly? ›

What is a gluten belly? Gluten belly, also known as wheat belly, is a common phrase that refers to stomach swelling after eating gluten as a result of bloating. Along with bloating, one may also develop symptoms such as stomach pain, flatulence, or irregular bowel movements.

What is the best diet for gluten and dairy intolerance? ›

The best way to ensure that your diet is gluten and dairy-free is to eat whole foods. Fruits, vegetables, meats, and grains like quinoa, rice, and buckwheat are all naturally gluten and dairy-free.

How to detox from gluten and dairy? ›

You can flush gluten out of your system quickly by:
  1. Drinking more water;
  2. Eating alkaline foods;
  3. Consuming fiber-rich foods;
  4. Exercising after eating;
  5. Taking digestive enzymes;
  6. Consuming many anti-inflammatory foods, such as apples, broccoli, mushrooms, and spinach.
May 9, 2023

Are potatoes gluten-free? ›

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 do gluten-free people eat instead of bread? ›

Most corn, brown rice and quinoa are whole grains that can be used as substitutes for grains that contain gluten. There are also many packaged gluten free baking mixes, so try some to find your favorite. Many of these other grains can be effectively used as substitutes for bread.

What is the best food for gluten-free guests? ›

Simple Gluten-free Menu Ideas Made with this week's sale items
  • Steamed Mussels in Tomato Broth. Or.
  • Flank Steak with Peach, Plum and Nectarine Salsa. with.
  • Balsamic and Parmesan Roasted Cauliflower. Brown or White Rice. Or.
  • Roasted Red Potatoes. Try some fresh cut fruit for dessert! [slideshow]

What is the Gfcfsf diet? ›

The gluten-free, casein-free, soy-free (GFCFSF) diet removes all sources of gluten, casein, and soy from the diet. The word “diet” is really a misnomer because this is a lifestyle change. It is a way of seeing food as nourishment for the body and brain.

What to eat for breakfast when you can t have gluten or dairy? ›

Gluten Free Dairy Free Vegan Breakfast
  • Blueberry Chia Seed Pudding.
  • Chocolate Banana Chia Pudding.
  • Pumpkin Walnut Chia Pudding.
  • Overnight Pumpkin Oats.
  • Blueberry Almond Smoothie.
  • Overnight Paleo Oatmeal.
  • Grain-Free Peanut Butter Cinnamon Granola.
  • Breakfast Quinoa.
Oct 12, 2023

How do you live a gluten and dairy free life? ›

Navigating a Gluten-Free and Dairy-Free Lifestyle: 6 Essential...
  1. Learn why you want to go gluten-free and dairy-free. ...
  2. Plan ahead and stock your kitchen with whole foods. ...
  3. Read labels. ...
  4. Experiment with gluten and dairy-free alternatives: ...
  5. Keep a symptom journal. ...
  6. Don't be afraid to ask for help.


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