Gluten-Free Dairy-Free Food List and Recipe Ideas
So, you’ve decided to cut out gluten and dairy from your diet…or maybe your body has decided for you. Oftentimes, gluten and dairy can trigger allergies and inflammation, leading some people to find that they feel better when they skip dairy and gluten.
But if you're cutting out both, what do you eat? Salad greens and chicken? It can seem a little daunting to find gluten-free, dairy-free foods. Fortunately, we've got you covered with a gluten-free, dairy-free food list and some simple meal ideas!
Why Go Gluten-Free and Dairy-Free?
So why would someone want to follow a gluten-free, dairy-free diet? The main reasons for eschewing both gluten and dairy are allergies and intolerances. Some folks might not have a full-blown dairy or gluten allergy or issue like Celiac disease, but they may feel better, and their digestion is better when they cut out these foods. Non-celiac gluten sensitivity and lactose intolerance may call for a gluten-free diet without milk products.
Of course, before you omit any specific food groups from your diet, you should always consult with your physician or medical professional to make sure you're on the right track. Food can be powerful medicine, so if you feel better eating gluten-free dairy-free foods (and your doc gives you the go-ahead), then by all means, go for it.
Some people find that a gluten-free, dairy-free diet yields the following benefits:
- Better digestion, including less bloating and constipation.
- Improved energy due to lower inflammation in the body.
- Weight loss from avoiding calorie-dense and carb-heavy foods.
- Better skin health from eliminating common inflammation triggers.
- Improved mental clarity and mood, with a greater sense of well-being.
While results can vary, depending on your body's needs, if you find that the gluten-free, dairy-free lifestyle is for you, you might be wondering—what can I eat?
It’s a challenge to find satisfying, convenient meal options, especially when you’re cutting out specific types of foods like dairy and gluten. Whether you're battling food allergies or just experimenting with the health benefits of gluten-free foods and dairy alternatives, it's hard to find all the options you used to enjoy. Fortunately, we’ve got you covered with a practical guide to gluten-free and dairy-free foods (and we’ll share a secret to help you still enjoy many of your favorite meals)!
Gluten-Free Dairy-Free Staples
Ready to set up your pantry for success? It's important to start with some basics and some gluten-free, dairy-free versions of your favorites. Sticking with any kind of new eating plan means avoiding deprivation and finding new ways to enjoy the things you love.
Grains and Alternatives:
- It's Skinny Pasta
- Gluten-free grains like quinoa and millet
- Flour alternatives like almond and coconut flour
- Prepackaged options like gluten-free bread and tortillas (always check labels)
Protein Sources:
- Animal proteins such as chicken, turkey, beef, pork, and eggs (watch for marinades and additives)
- Plant-based proteins, including tofu, lentils, beans, chickpeas, and gluten-free tempeh
- Dairy-free milk alternatives: almond, coconut, oat, or soy milk and dairy-free cheeses (check labels for certified gluten-free products)
Vegetables and Fruits:
- All fresh produce, including fruits, vegetables, leafy greens, root veggies, and potatoes
- Frozen and canned fruits and vegetables (check labels for sauces and additives)
Healthy Fats:
- Healthy oils like olive, avocado, and coconut oil
- Nuts, including almonds and walnuts
- Seeds such as chia, hemp, and flaxseeds
Dairy-Free Condiments:
- Nutritional yeast to use as a cheese alternative
- Tamari, a gluten-free soy sauce
- Gluten-free and dairy-free sauces, dressings, and marinades (check labels)
- Dairy-free substitutes for yogurt, cream cheese, and butter
Fortunately, packaged products are labeled with allergens, including dairy and gluten. If you read the labels carefully, you can skip any products that may contain the ingredients you’re avoiding.
For people who are particularly sensitive or allergic to dairy and gluten, it’s also important to avoid products that may risk cross-contamination (which will also be disclosed on the label). Always follow the guidelines of your doctor or medical professional, of course.
You should be particularly careful if you go out to restaurants. Even though gluten-friendly or dairy-free foods may not contain the offending ingredient, the kitchen may still be subject to cross-contamination if it isn't dairy and gluten-free. Until you get the lay of the land, it may be easiest to eat meals from home, where you can fully control the cooking process.
Gluten-Free Dairy-Free Meals, Snack Ideas, and Prepackaged Foods
What happens when you're on the go and just need to grab something quick and filling that fits both the gluten-free and dairy-free bill? There are some snacks that you may always want to keep on hand, especially if you need a little mid-afternoon boost or an evening nosh.
Simple Dairy-Free and Gluten-Free Snack Ideas
- Most hummus is naturally gluten-free, so pair it with some veggies for a crunchy snack.
- Rice cakes are gluten-free—top one with a smear of nut butter and sliced bananas.
- Dairy-free yogurt is a great option, especially when you jazz it up with fruit or granola.
- Dried veggie chips and dried or dehydrated fruit are nice healthy snacks.
- Almonds or walnuts mixed with some dairy-free dark chocolate pieces will satisfy a sweet tooth.
Quick Dairy and Gluten-Free Meal Ideas
What about those times when you're in a rush, but salad and raw veggies just won't cut it? Sometimes, you need something that's a little more filling, and that's where It's Skinny Pasta comes in to save the day.
It’s Skinny products come in a huge variety of shapes:
It’s Skinny Pasta is gluten- and dairy-free, making it a perfect option for quickly satisfying cravings. How quickly? To use It's Skinny, you simply open the pack, drain the liquid, and add the noodles to other ingredients at the end of cooking. In 3-4 minutes, your delicious pasta has heated through and is ready to enjoy.
There's no need to haul out the rice cooker or wait for salted water to boil. Instead, you heat up It's Skinny, and it's ready to give you all that delicious pasta satisfaction.
How did we do it? How did we make gluten-free, dairy-free noodles delicious? It's all thanks to an ingredient known as konjac root. Konjac root is found in shirataki pasta products like It's Skinny. The pasta is made from this little gluten-free root vegetable and it's the perfect swap for guilt-free happy eating!
Where can you use It's Skinny? Anywhere you'd use traditional pasta. Add some marinara or a yummy meat sauce, or top a noodle bowl with chicken and vegetables.
It’s Skinny is excellent in soups—chicken noodle, vegetable beef, and more. The noodles take on the surrounding flavors, blending in perfectly. The texture is spot-on. It’s Skinny is a great option whenever you need gluten-free dairy-free pasta.
What’s more? It’s Skinny has ZERO net carbs and only nine calories per pack. That means, even if you’re following other eating plans like keto, paleo, or plant-based, It’s Skinny is the perfect fit. It will fill you up but never leave you feeling sluggish or “carb-overloaded.”
If you're looking for gluten-free, dairy-free "fast food," it doesn't get much quicker or easier than It's Skinny. It's the perfect option for lunch, dinner, or even breakfast. You'll feel satisfied and never deprived, so order some today.
Tips for Combining Gluten-Free and Dairy-Free Diets
When you're combining two eating styles like, gluten-free and dairy-free, it can be hard to know how to navigate. Fortunately, food labels are quite comprehensive and will alert you to allergens like dairy and gluten.
Become familiar with the different codes, such as GF for gluten-free, and read the allergen information (usually at the end of the ingredient list). Some sauces, dressings, and seasonings contain hidden gluten and dairy. It's important that you know where and how to look for them!
Prep meals ahead to help you stay on track. You can use It’s Skinny Pasta as a base for all your favorite dishes. Cook protein and sauce in big batches, heat them, and add your It's Skinny when you're ready to enjoy. In just minutes, you'll have a delicious meal that tastes fresh and fantastic.
Learn about naturally gluten-free and dairy-free foods like sushi (just avoid soy sauce as many brands contain gluten). If you’re out to eat, a dairy-free salad with olive oil and lemon is a good option that you can find nearly anywhere.
There are many excellent dairy swaps on the market today. Cashew cream, coconut milk, and nutritional yeast add creamy, cheesy flavors with no dairy needed. Nutritional yeast is a great dairy-free way to top (It’s Skinny) pasta dishes—parmesan cravings conquered!
Use dairy-free sour cream and cream cheese to make sauces and to top your noodle bowls and other meal options. The dairy swaps available today may surprise you! You can even find dairy-free, gluten-free ice "cream"—very few foods are completely off the menu. With some creativity, it's easy to follow a gluten-free dairy-free diet.
Consider It’s Skinny your new ally in the pursuit of deliciousness. You’ll love the flexibility and endless possibilities of It’s Skinny products.
