Cut the gluten, keep the flavor
If you have celiac disease or another type of gluten sensitivity, you may think your days of eating tasty food are over. Gluten, a protein found in wheat, barley, and rye, turns up in all kinds of dishes.
Here are 15 recipes to prove you wrong—as well as some tips to help you buy gluten-free ingredients!
1. Prosciutto-Wrapped Basil Shrimp
The short list of fresh ingredients in this flavor-packed dish means few worries that gluten will make its way onto your plate. In general, prosciutto is not a problem. Still, you might want to double check with the manufacturer that the prosciutto brand you’re buying is gluten free.
Ingredients: Shrimp, prosciutto slices, fresh basil, lemon zest, red pepper flakes, olive oil, cooking spray
2. Cate’s Springtime Risotto Soup
Risotto makes a great gluten-free alternative to pasta. But this recipe also calls for chicken broth and shredded Parmesan cheese, which can be sneaky sources of gluten, so be sure to read the list of ingredients. Many shredded cheeses are coated in flour, so buying block cheese and shredding it yourself is usually safer.
Ingredients: Arborio rice or other short-grain rice, fat-free less-sodium chicken broth, asparagus, chopped spinach, onion, ground nutmeg, Parmesan cheese, lemon rind, olive oil
3. Garlicky Spinach Dip With Hearts of Palm
Bring this tangy dip to your next party and gluten-sensitive guests will thank you! If you use pre-shredded cheeses, choose brands that don’t contain gluten, or buy blocks of cheese and shred them yourself. The same goes for the tortillas—pick brands like Mission that are 100% corn.
Ingredients: Part-skim mozzarella cheese, Asiago cheese, fat-free sour cream, minced garlic, hearts of palm, chopped spinach, fat-free cream cheese, garlic-and-herbs spreadable cheese, corn tortillas
4. Chicken, White Bean, and Spinach Stew
This fiber- and protein-packed stew will keep your low-gluten diet on the right track. To make it gluten free, buy rotisserie chicken and chicken stock that are labeled as such. You can also ask at the deli counter and read the list of ingredients.
Ingredients: Cannellini beans, plum tomatoes, fat-free less-sodium chicken broth, baby spinach leaves, rotisserie chicken breast, onion, minced garlic, thyme, olive oil
5. Three-Apple Chicken Salad
Cut out the gluten but not the protein, fiber, and antioxidants with this chicken salad. Because some mayonnaises contain gluten, buy a brand like Best Foods, which does not. (Be sure to check the list of ingredients, just in case.)
Ingredients: Chicken breast, apples (Gala, Red Delicious, Granny Smith), celery, toasted pecans, light mayonnaise, reduced-fat sour cream, stone-ground mustard, dried tarragon
6. Mariska’s Joyful Heart Fudge Chip Muffins
Who says giving up gluten means no more baked goods? Bethenny Frankel created this recipe for guilt-free chocolate muffins for Mariska Hargitay—and it is gluten free to boot! Just make sure to use gluten-free brands, like Mott’s applesauce and Sunspire chocolate chips.
Ingredients: Oat flour, unsweetened cocoa, chocolate chips, applesauce, turbinado sugar, vanilla extract, almond extract, ground cinnamon, baking powder, baking soda, salt, canola oil, cooking spray
7. Yogurt-and-Spice Grilled Chicken Skewers
Make a quick meal, snack, or appetizer out of these skewers. And make them gluten free with brands of yogurt and honey mustard—such as Chobani and Ken’s Foods—that are guaranteed not to contain gluten. Some spices contain wheat flour or starch to make them easier to pour, so check the labels.
Ingredients: Skinless boneless chicken breasts, plain low-fat yogurt, paprika, onion powder, garlic powder, chili powder, cayenne pepper, honey mustard, reduced-fat sour cream, wooden skewers
8. Pumpkin-Pie Pudding
People with gluten sensitivities miss out on a lot of good desserts, but you don’t have to say no to this pudding! Use single-ingredient brands, like Libby’s pumpkin filling and Argo cornstarch, because they won’t have added gluten. And look on the list of ingredients for gluten in the form of wheat starch or flour in the pumpkin pie spice.
Ingredients: Canned pumpkin, pumpkin pie spice, large eggs, 2% milk, dark brown sugar, cornstarch
9. Arctic Lime Freeze
Have your refreshing dessert, and make it low calorie and gluten free too! This sorbet-like treat uses frozen juice concentrates, which are sans gluten, as well as gluten-free tofu, which includes brands like Mori-Nu.
Ingredients: Limeade concentrate, reduced-fat silken firm tofu, mint sprigs and grated lime rind (both optional)
10. Italian Garbanzo Salad
Keep this garbanzo salad around for a quick gluten-free bite—it’s even better after a day or two in the fridge! Watch out for gluten in the crumbled feta cheese, however. Check the ingredients even if the brand is labeled gluten free.
Ingredients: Chickpeas (garbanzo beans), feta, fennel bulb, tomato, red onion, basil, balsamic vinegar, garlic cloves, olive oil
11. Tofu Larb
Make this popular Thai salad without meat or gluten. This recipe calls for plain tofu, which is usually gluten free. Look for brands like Mori-Nu that specify they are gluten free.
Ingredients: Water-packed firm reduced-fat tofu, red onion, garlic cloves, serrano chiles, red cabbage leaves, basil, mint, lime juice, fish sauce, sugar, crushed red pepper, dark sesame oil, vegetable oil
12. Black-Bean Chili With Winter Squash
The sweetness of winter squash rounds out this smoky vegetarian chili. It can be made gluten free if you buy the right brands and read the labels. Look for Goya black beans (not black bean soup), Del Monte tomatoes, Swanson’s broth, La Victoria green chiles, and pure (not mixed) spices.
Ingredients: Black beans, diced tomatoes, less-sodium vegetable broth, mild green chiles, winter squash, onion, garlic cloves, yellow bell pepper, chili powder, chipotle chili powder, dried oregano, olive oil
13. Chunky Vegetarian Chili
You won’t miss the meat in this chunky bean chili. While beans are naturally gluten free, check the labels on the cans because some could have added gluten. The Goya brand in the blue cans is a good place to start. And look for chili powder from McCormick, which doesn’t contain wheat.
Ingredients: Black beans, kidney beans, pinto beans, stewed tomatoes, yellow bell pepper, green bell pepper, onion, garlic cloves, brown sugar, chili powder, cumin, oregano, vegetable oil
14. Gingery Lentil Soup
Put some snap in your ordinary lentil soup with ginger! Some of the canned goods in this recipe may contain gluten, so look for Goya lentils, Del Monte tomatoes, and Swanson’s chicken broth.
Ingredients: Brown lentils, diced tomatoes, fat-free less-sodium chicken broth, carrots, onion, fresh ginger, minced garlic, curry powder, olive oil
15. Lemony Fruit Dip
This dip pairs perfectly with pretty much any fruit. Use brands of cornstarch like Argo that are 100% cornstarch and, thus, gluten free.
Ingredients: Reduced-calorie whipped topping, cornstarch, sugar, egg, vanilla extract, lemon juice