10 Perfect Meal Plans for those with Celiac Disease

Celiac disease is a chronic autoimmune disorder that causes negative side effects in people who eat gluten, which is found in foods like barley, wheat, rye, and small amounts of oats.

Celiac disease is not curable, but people can manage symptoms by observing a gluten-free diet. Luckily, there are plenty of tasty, gluten-free recipes out there to enjoy.

Ready to start cooking? Here are some gluten-free recipes that celiac patients can try…

1. Zucchini with Chickpea and Mushroom Stuffing

Zucchini is a perfect meal for someone with celiac disease, as it is free from gluten. Even better, this meal provides sufficient nutrients that are critical to the body’s functioning. Best of all? It is easy to prepare.

What You’ll Need

  • 4 pieces of zucchini
  • 1 tablespoon of cooking oil
  • 1 onion, chopped
  • 2 cloves of crushed garlic
  • Sea salt
  • Black pepper
  • 5.5 ounce of rinsed and drained chickpeas
  • 1/2 lemon, juiced
  • Ground cumin
  • 2 tablespoons freshly parsley
  • 8 ounce of sliced button mushrooms

How to Prepare

  1. Preheat oven to 350F.
  2. Chop onion and saute in a frying pan for five minutes.
  3. Add garlic and saute 2 for two minutes.
  4. Add chopped mushrooms and stir for five minutes.
  5. Spoon mix into zucchini shells and place on greased baking dish.
  6. Bake in the preheated oven for 30 to 40 minutes, or until zucchini becomes tender.

2. Beefy Spanish Rice

Beefy Spanish rice can be served as a main meal with turnip greens, cornbread, or black-eyed peas. The meal contains a variety of nutrients, plus it’s gluten-free!

What You’ll Need

  • 2 tablespoon cooking oil
  • 1 cup of white rice
  • 1 pound beef
  • 1 cup canned corn
  • Salt, pepper and garlic powder to taste
  • 1 can tomato sauce
  • 1 cup of clean water
  • ½ cup chopped onion
  • ½ cup chopped green pepper
  • ½ cup ketchup

How to Prepare

  1. Heat oil in a saucepan over medium heat.
  2. Add rice, onion, and pepper and saute for five minutes or until the onion becomes tender.
  3. Add chopped beef and saute until browned.
  4. Filter out excess oil.
  5. Add tomato sauce, corn, ketchup, and water.
  6. Lower heat, cover the pan, and simmer for 20 minutes while occasionally stirring
  7. Season with pepper, salt, and garlic.

3. Delicious Gluten-Free Pancakes

Fluffy pancakes that mimic the taste of wheat-flour pancakes? Yes, please. No gluten? Check. Full of necessary nutrients? Check. Tasteful and easy to make? Check and check.

What You’ll Need

  • 1 cup of rice flour
  • 3 tablespoon of tapioca flour
  • ½ tablespoon of baking powder
  • 4 tablespoon of powder milk
  • 1 packet of sugar
  • 2 eggs
  • 2 cup of water
  • 3 tablespoon of margarine oil
  • ½ teaspoon of salt
  • ½ teaspoon of xanthan gum
  • 1/3 cup of potato starch

How to Prepare

  1. In a clean bowl, add and mix tapioca flour, powder milk, rice flour, sugar, baking powder, salt, potato starch, and xanthan gum.
  2. Add egg, water, and oil and stir until well-blended. Don’t over mix.
  3. Heat a large pan over high heat.
  4. Scoop batter onto the pan and cook until bubbles form in each pancake.
  5. Flip and cook until the bottom becomes golden brown.
  6. Serve immediately with your favorite toppings.

4. Gluten-Free Cheese and Herb Pizza Crust

Think you can’t enjoy pizza with celiac disease? Think again. Here is a variation of a pizza crust with no gluten.

What You’ll Need

  • ¾ cup of gluten-free baking flour
  • ¼ cup of garbanzo bean flour
  • ¼ cup of grated cheese
  • ¼ cup of tapioca starch
  • 1 teaspoon of xanthan gum
  • ½ teaspoon of salt
  • 1 ½ teaspoon of baking powder
  • 1 teaspoon of white sugar
  • 1 cup of warm water
  • 1 egg
  • ½ teaspoon of minced garlic
  • 1 ½ teaspoon of olive oil
  • 25 ounce of active dry yeast
  • ½ teaspoon of apple vinegar

How to Prepare

Note: To enhance texture, ensure you bake the crust 10 minutes before topping.

  1. Preheat oven to 450F.
  2. Grease a pizza pan with cooking spray.
  3. In a bowl, mix all-purpose baking flour, cornstarch, garbanzo bean flour, baking powder, tapioca starch, Italian seasoning, salt, parmesan cheese, xanthan gum, and oregano. Set aside.
  4. Dissolve 1 teaspoon sugar in warm water and sprinkle yeast over the top. Set aside until it turns foamy.
  5. In a separate bowl, beat the egg. Add olive oil, 1 teaspoon sugar, garlic, and vinegar, and stir until it forms a smooth mixture.
  6. Mix yeast mixture with egg mixture. Stir the flour mixture until smooth.
  7. Press dough onto the pan, making sure the outer edges are much thicker than the center.
  8. Cook dough in preheated oven until it becomes slightly firm, or for about 10 to 12 minutes.
  9. Top pizza with your favorite toppings and keep baking until the crust turns golden brown or for about 20 to 30 minutes.

5. Yummy Roll-Up Appetizers

Looking for a yummy appetizer recipe for gluten-free guests? Look no further. This simple dish will surely entertain all your guests at your next dinner party.

What You’ll Need

  • 5 slices of cooked ham
  • 8 ounce of softened cream cheese
  • 5 dill pickle spears

How to Prepare

  1. Place ham slices on serving dish and spread with cream cheese.
  2. Place a pickle spear on one end of each piece of ham.
  3. Roll the slices around the spear.
  4. Support the end with toothpicks and serve.

6. Hummus

Hummus is made from pureed garbanzo beans and pairs well with fresh vegetables and pita bread. Most hummus does not contain gluten, so it’s a safe snack for celiac patients. Throw in the fact that you can pair it with fresh vegetables, and you have a delicious and nutritious snack.

What You’ll Need

  • 2 cups of dry, canned garbanzo beans
  • 1 teaspoon salt
  • 1 tablespoon of olive oil
  • 1 teaspoon of fresh minced parsley
  • 2 cloves of garlic
  • ¼ cup of lemon juice
  • 1/3 cup of tahini

How to Prepare

  1. Using a blender or food processor, blend garbanzo bean, lemon juice, garlic, salt, and tahini until smooth.
  2. Transfer mixture into a serving bowl.
  3. Add olive oil onto the garbanzo bean mixture, followed by paprika and parsley. Serve with vegetables and pita bread.

7. Green Beans with Cherry Tomatoes

Green beans with cherry tomatoes are best served as a side dish. Not only does this dish provide a realm of nutrients and vitamins, but it’s also tasty and gluten-free! Plus, you can pair it with just about any main dish.

What You’ll Need

  • 2 cups of smashed cherry tomatoes
  • 1 ½ teaspoon of minced basil
  • ¼ teaspoon pepper
  • ½ cup of clean water
  • ¼ cup of butter
  • 1 tablespoon white sugar
  • ¾ teaspoon of garlic
  • 1 ½ pound of trimmed green beans

How to Prepare

  1. Boil green beans for about 10 to 12 minutes. Drain and set aside.
  2. Place butter in skillet and melt over medium heat.
  3. Add and stir sugar, basil, garlic, and pepper.
  4. Add tomatoes and cook until they soften.
  5. Pour tomato mixture over green beans and gently toss. Serve.

8. Mexican Quinoa

Mexican quinoa is a healthy alternative to Mexican rice. It’s also a great protein supplement, especially for gluten-free people. Ready to learn how to prepare your next favorite Mexican side?

What You’ll Need

  • 1 tablespoon olive oil
  • 1 small chopped onion
  • 2 cloves of minced garlic
  • 1 cup of rinsed quinoa
  • ¼ cup of chopped fresh cilantro
  • 2 cups of low-sodium, gluten-free chicken soup
  • 10 ounces of tomato with green pepper
  • 1 envelope of gluten-free taco seasoning mix

How to Prepare

  1. Place oil in skillet and heat over medium heat.
  2. Stir in quinoa and onion for about 5 minutes.
  3. Add pepper and garlic to quinoa mixture and cook until garlic softens.
  4. Mix diced tomatoes with green peppers, chicken soup, and taco seasoning. Add to quinoa.
  5. Boil mixture over low heat and simmer until all liquid has drained, around 15 to 20 minutes.
  6. Top with cilantro and serve.

9. Roasted Garlic

Roasting garlic is easy and effortless. It is excellent when served with hummus or pasta sauce, and, it’s gluten-free.

What You’ll Need

  • 1 full garlic head
  • 2 tablespoon of olive oil

How to Prepare

  1. Preheat oven to 250F.
  2. Peel garlic cloves and place each in a baking dish.
  3. Sprinkle olive oil and bake until each clove becomes tender, around 15 minutes.

10. Gluten-Free Irish Soda Bread

Everyone loves a good Irish soda bread, especially around St. Patrick’s Day. Even better, this recipe is gluten-free and safe for celiac patients. Instead of wheat flour, this recipe requires rice and tapioca flour.

What You’ll Need

  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 egg
  • 1½ cups of rice flour
  • ½ cup of tapioca flour
  • 1 cup of buttermilk
  • ½ cup of sugar

How to Prepare

  1. Preheat oven to 350F.
  2. Grease a baking pan with cooking spray.
  3. Mix rice flour, baking powder, salt, and tapioca flour in a bowl.
  4. In a different bowl, whisk together buttermilk and egg.
  5. In the dry mixture, make a well at the center and add the wet mixture.
  6. Stir until all dry ingredients are moistened. Pour into the baking pan and bake for about 65 minutes or until a toothpick inserted at the center comes out clean. Serve.


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