14 Beginner-Friendly Gluten and Dairy-Free Recipe ideas

Trying to cook gluten and dairy-free? Yeah, that’s rough sometimes. I’ve stood in my kitchen more times than I can count, staring at the pantry like it’s gonna give me answers.

The labels confuse me, the recipes are either too bland or too complicated—and don’t even get me started on finding meals that actually taste like something you’d want again. So I spent a good few nights digging, scrolling, testing stuff that wouldn’t upset my stomach or trigger anything worse.

The list below? It’s for people like us. Beginners, busy folks, or honestly just anyone tired of plain chicken and rice. And the best part—these meals won’t leave you wondering if you just ate a bowl of cardboard.

Coconut Curry Shrimp Soup

Bright flavors grab you here. It’s a hug-in-a-bowl when you want something zingy, and it’s been trusted safe for celiac disease and lactose intolerance because coconut milk steps in for cream and no gluten sneaks in.

• Shrimp

• Canned coconut milk

• Green curry paste

• Fresh ginger

• Sweet bell peppers

• Scallions

• Snap peas

• Zucchini (or zoodles)

• Lime

• Cilantro

• Olive oil
  Image Credit & Full Recipe Instructions: foodbymars.com

Healthy Orange Chicken with Broccoli Rice

The citrus punch wakes you up. You’ll grab this on busy evenings when tangy comfort is needed, and it’s deemed safe for celiac disease and lactose intolerance since soy’s swapped for coconut aminos and dairy has been shown the door.

• Boneless chicken breasts

• Fresh orange juice & zest

• Honey (optional)

• Coconut aminos

• Garlic

• Arrowroot starch

• Baking soda

• Olive oil

• Riced broccoli
  Image Credit & Full Recipe Instructions: foodbymars.com

20-Minute Egg Roll Skillet

You get a quick stir-fry fiesta on your plate. It works wonders when time’s tight, and it remains safe for celiac disease and lactose intolerance because soy sauce was replaced and dairy didn’t make the cut.

• Ground pork (or turkey/chicken)

• Cauliflower rice

• Coleslaw mix (cabbage & carrots)

• Scallions

• Garlic (or powder)

• Ground ginger

• Coconut aminos

• Fish sauce (optional)

• Toasted sesame oil
  Image Credit & Full Recipe Instructions: foodbymars.com

Shrimp Fajita Rice Bowls

Sizzling shrimp and veggies meet rice in this bowl. When you crave build-your-own dinners, pick this one, and it’s safe for celiac disease and lactose intolerance since gluten and dairy are simply absent.

• Large shrimp (peeled & deveined)

• Cooked rice

• Black beans

• Bell pepper

• Onion

• Fajita seasoning

• Avocado oil

• Avocado, cilantro & lime
  Image Credit & Full Recipe Instructions: milkfreemom.com

Air Fryer “Bang Bang” Salmon

Sweet-spicy glaze covers tender fish. You’ll choose it for easy gourmet vibes, and it’s been marked safe for celiac disease and lactose intolerance because mayo and sauce are dairy-free and no gluten lurks.

• Salmon fillets

• Avocado-oil or egg-free mayonnaise

• Sweet chili sauce

• Rice vinegar

• Salt & pepper

• Green onion
  Image Credit & Full Recipe Instructions: milkfreemom.com

One-Pan Sausage and Rice Skillet

Everything lands in one pan. Perfect for no-fuss dinners when you wanna skip extra dishes, and it’s fine for celiac disease and lactose intolerance since sausage and stock are gluten-free and dairy is not invited.

• Cooked Italian chicken sausage (sliced)

• Olive oil

• Onion

• Green bell peppers

• Long-grain white rice

• Fire-roasted tomatoes

• Chicken stock

• Italian seasoning

• Garlic & onion powder

• Salt & pepper
  Image Credit & Full Recipe Instructions: milkfreemom.com

Black Bean & Sweet Potato Chili with Quinoa

Hearty, fiber-rich comfort in a bowl. You’ll lean on this when chillier nights hit, and it’s considered safe for celiac disease and lactose intolerance because it’s all plant-based with zero gluten or dairy.

• Black beans (canned, rinsed)

• Sweet potato (cubed)

• Quinoa

• Vegetable broth

• Tomato paste

• Onion & garlic

• Chili powder, cumin, oregano

• Olive oil

• Salt & pepper
  Image Credit & Full Recipe Instructions: milkfreemom.com

Easy Shrimp Alfredo Pasta

Creamy sauce coats bright veggies and shrimp. It’s your go-to if pasta cravings hit, and it’s safe for celiac disease and lactose intolerance because pasta’s gluten-free and the sauce skips dairy.

• Medium shrimp (peeled & deveined)

• Gluten-free penne pasta

• Broccoli florets

• Dairy-free Alfredo sauce

• Parsley & red pepper flakes
  Image Credit & Full Recipe Instructions: milkfreemom.com

1-Pot Minestrone Soup

Loaded with garden veggies and beans. When you need a one-dish wonder, this soup’s ready, and it’s safe for celiac disease and lactose intolerance because it uses gluten-free pasta and no cream was ever added.

• Onion & garlic

• Carrots, green beans, zucchini

• Canned diced tomatoes

• Vegetable broth

• White beans or chickpeas

• Gluten-free pasta

• Dried basil & oregano

• Nutritional yeast

• Chili flakes

• Spinach or kale
  Image Credit & Full Recipe Instructions: minimalistbaker.com

Pea Pesto Pasta with Sun-Dried Tomatoes

Vivid green sauce coats every strand. Pick it when you crave fresh herbs, and it’s safe for celiac disease and lactose intolerance since pasta’s gluten-free and cheese is vegan.

• Gluten-free pasta

• Basil leaves & parsley

• Green peas

• Garlic

• Pine nuts

• Lemon juice

• Olive oil

• Vegan parmesan (or nutritional yeast)

• Sun-dried tomatoes

• Arugula
  Image Credit & Full Recipe Instructions: minimalistbaker.com

Quick Chana Masala

Spicy chickpea curry happens fast. You’ll crave it for simple curry nights, and it’s safe for celiac disease and lactose intolerance because it’s tomato-and-legume based without gluten or dairy.

• Canned chickpeas

• Onion, garlic & ginger

• Cilantro & green chili

• Crushed tomatoes

• Coriander, cumin, turmeric

• Chili powder & garam masala

• Coconut sugar (optional)

• Lemon juice

• Oil
  Image Credit & Full Recipe Instructions: minimalistbaker.com

Sunflower Seed Butter “Pad Thai”

A nutty twist on takeaway. It’s perfect for fast stir-fries when noodles are banned, and it’s safe for celiac disease and lactose intolerance since sauce is seed-based and no dairy sneaks in.

• Zucchini or kelp noodles

• Carrots & cabbage (shredded)

• Scallions & cilantro

• Cooked chicken (optional)

• Sunflower seed butter

• Lime juice

• Ginger & garlic

• Coconut aminos

• Sesame oil

• Salt & water
  Image Credit & Full Recipe Instructions: foodbymars.com

Chicken Lettuce Wraps

Crunchy leaves cradle savory filling. You’ll reach for these when you need a light meal, and it’s safe for celiac disease and lactose intolerance because soy’s swapped and dairy stayed home.

• Ground chicken

• Mushrooms (diced)

• Garlic & ginger

• Green onions

• Coconut aminos or tamari

• Rice vinegar

• Dijon mustard

• Salt & pepper

• Butter lettuce or romaine
  Image Credit & Full Recipe Instructions: onelovelylife.com

Butter Bean, Chorizo & Spinach Baked Eggs

Savory sausage, beans, and eggs unite. It’s the weekend brunch hero or casual dinner star, and it’s safe for celiac disease and lactose intolerance since it carries no gluten grains or dairy.

• Spanish chorizo (sliced)

• Canned butter beans

• Fresh spinach

• Eggs

• Red onion & garlic

• Chili flakes

• Olive oil

• Fresh cilantro
  Image Credit & Full Recipe Instructions: bbcgoodfood.com

What You Should and Shouldn’t Do When Eating for Celiac Disease and Lactose Intolerance

Look, I’m not gonna pretend it’s always easy. Sometimes your gut just needs things to be a certain way, and it’s frustrating.

But the truth is, once you’ve got a few solid meals you trust and actually enjoy, everything shifts. You cook more. You feel better. And slowly, this whole food thing starts to feel like freedom instead of rules. So yeah—try one tonight. Or tomorrow. No pressure.