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Gluten and Dairy Free Rice Krispie Treats

Mar 18, 2023 ·

A stack of gluten and dairy free rice Krispie treats

A variation of a classic recipe, these gluten free dairy free Rice Krispie treats are quick and easy to make, require only three ingredients, and are always a crowd-pleaser! Plus, they’re free of the most common allergens so everyone can enjoy them.

dairy free rice krispie treats on a cutting board

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Note: I am an Amazon and Instacart affiliate and may share links to their service and products in this post. Please know that as an affiliate, I may receive a small commission on the products you purchase after clicking through my links. For more info, please see my disclosure policy here.

Why you’ll love these rice crispy treats

Rice Krispies treats are a dessert that everyone loves but, if you’re avoiding gluten, dairy, and soy, the traditional version of these treats is off the table. Luckily, you can easily make gluten and dairy free rice krispie treats without gluten and common allergens.

Here’s why you’ll love this rice krispie treats recipe:

  • It requires only a few simple ingredients that are easy to have on hand so you can make these treats whenever the craving arises.
  • It's easy to make! In fact, this recipe is so easy to follow that even my teenage boys can whip up a batch of these goodies!
  • Rice crispy treats have a sweet flavor and a crunchy texture that many people find irresistible (myself included). The combination of crispy cereal and gooey marshmallows is a winning one that appeals to all ages.
  • It's one of the most versatile gluten and dairy free desserts with many ways to customize it for any taste, preference, or occasion!

Ingredients

You’ll only need three ingredients to make these gluten and non dairy rice crispy treats:

  • Dairy free butter or coconut oil
  • Marshmallows (I prefer mini marshmallows but large work, too)
  • Gluten free crispy rice cereal

The list is short but, of course, there are some things to consider when you’re selecting the ingredients to be sure they are suitable for your specific diet. 

dairy free rice krispie treats ingredients: coconut oil or dairy free margarine, marshmallows, and gluten free crispy rice cereal.

Dairy free margarine or coconut oil

Making these dairy free rice krispie treats with coconut oil gives them a delicious flavor. I also love using coconut oil for this dairy free recipe because it’s easy to find at most stores and it has a long shelf life. That means it’s easy to have on hand when you want to make an impromptu treat!

If you can’t have coconut due to an allergy or don’t like the flavor, there are several vegan butter options available:

  • Earth Balance Buttery Spread - dairy free and dairy/soy free varieties are available.
  • Melt Organic - dairy and soy free. Contains coconut.
  • Country Crock Plant Butter - dairy free. Contains soy.

Find more dairy free substitutes on the dairy substitutes page.

Marshmallows

Most marshmallows are made of corn syrup, cornstarch, and gelatin and do not typically contain common allergens like dairy, wheat, or eggs. Of course, always check the label to be sure! 

The gelatin in marshmallows can be derived from fish, pork, beef, or other animal sources. For those following a vegan diet, be sure to look for vegan marshmallows without gelatin like Dandies (contains soy).

Homemade marshmallows are often made with egg whites so, if you happen to be buying gourmet marshmallows and have an egg allergy, be sure they are egg free.

Cereal

For gluten free rice krispie treats, you’ll need to choose gluten free rice crispy cereal. Here are some options:

Millville Crispy Rice

  • Ingredients: Rice, Sugar, Corn Syrup, Salt. Vitamins And Minerals: Ferric Orthophosphate (source Of Iron), Sodium Ascorbate (vitamin C), Niacinamide (vitamin B3), Zinc Oxide (source Of Zinc), Folic Acid, Riboflavin (vitamin B2), Pyridoxine Hydrochloride (vitamin B6), Vitamin A Palmitate, Thiamin Mononitrate (vitamin B1), Vitamin B12, Vitamin D3.
  • Free from: Gluten, wheat, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, sesame
  • Available at: Aldi - get my Aldi ingredient list on Instacart (Affiliate link)

Nature’s Path Crispy Rice 

  • Ingredients: Brown rice flour*, cane sugar*, sea salt, molasses*. *Organic. 
  • Free from: Gluten, wheat, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, sesame. Produced in a facility that uses peanuts, tree nuts, and soy.
  • Available at: Amazon (affiliate link)

Malt O Meal Crispy Rice

  • Ingredients: Rice, sugar, corn syrup, salt. Vitamins and minerals: ferric orthophosphate (source of iron), sodium ascorbate (vitamin C), niacinamide (vitamin B3), zinc oxide (a source of zinc), folic acid, riboflavin (vitamin B2), pyroxidine hydrochloride (vitamin B6), vitamin A palmitate, thiamine mononitrate (vitamin B1), vitamin B12, vitamin D3.
  • Free from: gluten, wheat, dairy, eggs, soy, peanuts, tree nuts, fish, shellfish, and sesame.
  • Available at: Walmart, find a store near you.

One Degree Organic Foods Sprouted Brown Rice Crisps Cereal

  • Ingredients: Organic sprouted whole grain brown rice, organic coconut sugar, unrefined salt, tocopherols (vitamin E).
  • Free from: gluten, wheat, dairy, eggs, soy, peanuts, tree nuts (contains coconut), fish, shellfish, and sesame. Produced in a facility that uses soy, tree nuts, and dairy. 
  • Available at: Amazon (affiliate link)

Are Rice Krispies gluten free?

No, Kellogg's Rice Krispies are not gluten free. They are made with rice, sugar, and malt flavor which is derived from barley, a grain containing gluten. 

For a while, Kellogg’s made a gluten free variety of Rice Krispies but they are no longer available in the U.S. Luckily, there are several gluten free crispy rice cereal options that work great to make gluten and dairy free Rice Krispie treats.

Are Rice Krispies egg free?

Yes, Kellogg’s Rice Krispies are egg free so, if you are only avoiding eggs, you can use Rice Krispies to make these bars. All of the gluten free crispy rice cereals listed above are also egg free.

Are Rice Krispies dairy free?

Yes, Kellogg's Rice Krispies are dairy free. If you do not need to follow a gluten free diet, you can use Rice Krispies and then choose a dairy free butter substitute listed above.

Directions

These bars really could not be simpler to make! It just takes five steps:

Melted coconut oil in a large bowl

In a large microwave-safe bowl, melt the dairy free margarine or coconut oil in the microwave for about 30 seconds or until melted.

Mini marshmallows tossed in melted coconut oil.

Add the marshmallows to the melted margarine/coconut oil, and stir to coat them.

marshmallows melted in a bowl

Microwave the marshmallows and margarine/coconut oil for 30 seconds until they start to puff up.

A mixture of melted coconut oil and marshmallows in a bowl.

Remove the bowl from the microwave and stir the mixture. If the marshmallows are still lumpy, return them to the microwave for another 15-30 seconds until mostly smooth (a few lumps are OK).

gluten free crispy rice being added to a bowl of melted marshmallows

Add the cereal to the bowl.

gluten free crispy rice mixed into a dairy free marshmallow mixture

Use a rubber spatula to fold the cereal into the marshmallow mixture until it is all coated.

Tip: Be sure to work quickly when mixing the cereal with the marshmallow mixture, as it will start to harden as it cools.

gluten and dairy free rice krispie and marshmallow mixture being formed into bars.

Pour the cereal mixture into the prepared pan and press it to the edges until it is evenly distributed.

Tip: The mixture does not need to be firmly packed, just formed into the pan will do.

a pan of gluten and dairy free rice krispie treats

Allow the bars to set for about 15 minutes. Then cut into squares and serve!

See below for variations including decorating tips.

Tip: This recipe makes a thick bar. If you prefer a thinner bar, use a 9x13-inch pan instead of an 8x8-inch. You can double this recipe and use a 9x13-inch pan to make large bars for a crowd!

Variations and FAQs

Try different cereals

Can’t find gluten free crispy rice cereal? You can make these bars with any kind of cereal that works for you!

When I have a hard time finding gluten free crispy rice, I use Rice Chex which is gluten free and free from the top 9 allergens. I have also used Cheerios. Here are some other ideas that are free from the top 9:

  • Chex: Rice, corn, chocolate, vanilla, apple cinnamon, cinnamon, blueberry
  • Cheerios: Original, frosted, cinnamon, chocolate, blueberry, multigrain
  • Lucky Charms
  • Mom’s Best Crispy Cocoa Rice Cereal (like Cocoa Krispies)

Can I use puffed rice cereal?

Yes, you can use puffed rice or other types of puffed gluten free grains like millet or amaranth to make a similar treat. Just know that puffed cereals are not crispy like Rice Krispies, therefore, the texture of the bars will be different.

Can I use brown rice cereal?

Yes, crispy brown rice cereal would work just fine. Plus, you’ll be getting a little more fiber as brown rice is a whole grain.

Variations for any occasion

This is a great dessert not only because it's simple to make but it's like a blank canvas for decorations and other variations for all occasions! Following are a few ideas to dress them up.

Add some color

Add food coloring of your choice to the dairy free margarine/coconut oil and marshmallow mixture, then add the cereal.

I have made orange bars for Halloween (cut out in pumpkin shapes!), green for Easter, and pink for Valentine's day.

Mix in sprinkles

I have mixed in safe sprinkles and candies depending on the occasion. You would just add this when you add the cereal so it all sticks together.

You can also just put these decorations on top. Just be sure to add them right after forming the bars in the pan so the decorations stick.

Form them into shapes

These bars firm up as the marshmallow mixture cools but, if you work quickly, you can form them into fun shapes for any occasion!

For Easter, I added pastel sprinkles (about ¼ cup) to the mixture and formed them into egg shapes (I used a ⅓ cup per "egg"). I have also made birds' nests and filled them with safe jelly beans (so cute and the kids love them!)

You can also use cookie cutters to cut them into fun shapes after they have been set.

dairy free rice krispie treats formed into nests and filled with jelly beans

Add chocolate drizzle

One of the simplest ways to make these bars just a little bit fancy is to drizzle some dairy free chocolate over them. 

To do this, melt about ⅓ cup of chocolate chips with ½ teaspoon oil in the microwave (or on the stovetop works, too). Put the mixture in a resealable sandwich bag, snip the corner off, and pipe the chocolate onto the pan of bars. The chocolate will harden as it cools.

A gluten and dairy free rice krispie treat drizzled with chocolate on a plate.

Make a cake

That's right, you can even make a birthday cake out of rice crispy bars! Just double the recipe and divide it into two round cake pans.

When formed, top one layer with dairy free frosting, then add the other layer. Top the whole thing with more frosting and decorate!

This is a birthday cake my mom made for my son one year. Best. Grandma. Ever!

A birthday cake topped with lit candles made out of gluten and dairy free rice krispie bars.

So, as you can see, with this allergy friendly treat, the opportunities are endless! Be creative, have fun, and enjoy! 🙂

📖 Recipe

gluten and dairy free rice krispie treats

Gluten and Dairy Free Rice Crispy Treats

Kristi Winkels, RDN, LD
You only need three ingredients to make these gluten and dairy free rice crispy treats! They're so quick and easy to make you can have a delicious allergy friendly dessert in no time!
Be the first to rate this recipe!
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Prep Time 5 mins
Set time 15 mins
Total Time 20 mins
Course Dessert
Cuisine American
Servings 9 bars
Calories 240 kcal

Ingredients
  

  • 1- 10 ounce bag of marshmallows
  • 3 tablespoons dairy free margarine or coconut oil
  • 6 cups gluten free crispy rice cereal or other safe alternative

Instructions
 

  • Put the dairy free margarine or coconut oil in a large microwave-safe bowl and heat for about 30 seconds until melted. Add the marshmallows to the melted margarine or coconut oil; toss to coat. Microwave on HIGH for 1 minute or until the marshmallows just start to expand. Remove from the microwave and stir the mixture. If most of the marshmallows aren't melted, return to the microwave for 30 seconds and stir again.
  • Add the cereal and fold it into the marshmallow mixture using a rubber spatula until the cereal is evenly coated with the marshmallow mixture.
  • Pour mixture into an 8 x 8-inch pan and press firmly to the edges using a rubber spatula. Allow the bars to set for about 15 minutes. Cut into 8 squares and serve.
  • Store in an airtight container for 2-3 days.

Notes

*Nutrition facts were calculated using coconut oil. 
Tips:
  • This recipe makes thick bars but if you would like a thinner bar, use a 9x13-inch pan instead of an 8x8-inch.
  • You can double this recipe and use a 9x13-inch pan to make thick bars for a crowd. 
  • If you want to add color to your bars, add food coloring of your choice to the marshmallow and margarine/coconut oil mixture and stir well before adding the cereal.
  • If you would like to add sprinkles, add them when you add the cereal OR sprinkle them on top of the bars before they set.
  • To decorate with chocolate drizzle:
    1. Melt about ⅓ cup chocolate chips with ½ teaspoon oil in the microwave (or on the stovetop works, too).
    2. Put the mixture in a resealable sandwich bag and snip the corner off with scissors.
    3. Pipe the chocolate onto the pan of bars. The chocolate will harden as it cools.

Nutrition

Serving: 1barCalories: 240kcalCarbohydrates: 46gProtein: 3gFat: 5gSaturated Fat: 4gSodium: 125mgPotassium: 32.7mgSugar: 21gIron: 5.3mg
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More dairy free desserts

  • Fruit Pizza (Gluten, Dairy, and Egg Free!)
  • Dairy Free Buttercream Frosting
  • Allergy Friendly No Bake Snack Bites
  • Corn Flake Wreaths

Gluten-Free Chili {Allergy Friendly}

Mar 5, 2023 · 6 Comments

A bowl of gluten free chili topped with dairy free cheese and jalapenos

This gluten-free chili is a delicious and healthy dish that is so easy to make on the stovetop, Instant Pot, or slow cooker. It's free from common allergens like wheat, dairy, and soy so it can be enjoyed by everyone.

A bowl of gluten free chili topped with dairy free cheese and jalapenos

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Gluten-free chili is one of my favorite dinners to make because it's quick and easy. Plus, it can be made ahead of time and left to simmer until it's time to eat (in fact, the longer it simmers, the better it is!)

Is chili gluten free?

The answer to this question depends on the ingredients used in the chili recipe. Chili can be made gluten-free by using gluten-free ingredients, such as:

  • Using gluten free chili beans or plain beans such as black beans or kidney beans, which are naturally gluten-free
  • Using gluten-free ground beef or turkey
  • Using gluten free chili seasoning and other spices, such as cumin and chili powder.
  • Using gluten-free broth or stock
  • Avoiding using flour or other thickeners that contain gluten, such as wheat flour or barley flour
  • It's important to read labels and check for gluten-containing ingredients, such as wheat, barley, and rye when purchasing ingredients or premade chili mixes. Additionally, if the chili is being served over rice or with cornbread, it's important to ensure that those items are also gluten-free. 

Overall, chili can be made gluten-free with the right ingredients and preparation.

Are chili beans gluten free? 

Chili beans are typically made with cooked pinto beans, tomato sauce, and a blend of seasonings such as chili powder, cumin, and garlic powder which are all naturally gluten free ingredients.

However, it is important to always check the labels of pre-made chili beans or chili seasoning mixes, as some brands may contain gluten or be processed in facilities that also process gluten-containing ingredients.

I have found that many chili beans aren't gluten free so, for this recipe, I use unseasoned kidney beans and black beans and add my own seasoning.

Ingredients

One of the best things about this easy chili recipe is that it doesn't require a lot of special ingredients to make it gluten free and free of common allergens. Always be sure to read labels and make sure the ingredients you're choosing are safe.

  • 1 pound 90% lean ground beef
  • 1 medium onion, chopped
  • 1 rib celery, chopped
  • 1 teaspoon minced garlic
  • 1-½ tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 (28 ounce) jar of classic marinara tomato sauce
  • 1 (10 ounce) can of mild diced tomatoes and green chilis (like Rotel)
  • 2 (15.5 ounce) cans of dark red kidney beans
  • 1 (15.5) ounce can of black beans
  • 1 cup gluten free beef broth (I make mine using these bouillon granules from Orrington Farms).
  • 2 cups water
  • 1 bay leaf
  • 2 tablespoons brown sugar

See the recipe card for quantities.

How to make it

ground beef, onions, and celery in a large pot

In a stock pot or dutch oven, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink.

Spices added to ground beef for gluten free chili

Drain the excess fat from the pot. Add the garlic, chili powder, cumin, and oregano stir. Cook for another minute.

Kidney beans and black beans being rinsed.

Pour the kidney beans and black beans into a fine mesh strainer and rinse.

Add the tomato sauce, tomatoes with green chilis, beans, water, and broth. Stir until combined.

Tip: To reduce tomato sauce waste, fill the tomato sauce jar with water, cover it, and shake it. Then pour it into the chili.

Gluten free chili with the bay leaf and brown sugar added.
gluten free chili in a pot

Add the bay leaf and brown sugar and stir.

Bring the mixture to a boil and then reduce the heat to low. Simmer for 30 minutes stirring occasionally. Serve hot with desired toppings.

Instant Pot Option

Your Instant Pot is a great tool for making chili quickly and easily. My favorite part about using the Instant Pot for chili is you can cook it and then keep it hot all in the same pan without having the stove on.

To make it in a pressure cooker, just use the saute setting to brown the meat, onion, and celery.

Once the meat is browned and the onion and celery are tender, add the garlic and seasonings and cook for another minute. Then, turn off the Instant Pot and add the other ingredients.

Next, set the manual setting for 15 minutes. When done, allow the pressure to release naturally for 10 minutes. Finally, release the remaining pressure, remove the cover, and serve!

Slow Cooker Option

A slow cooker is great for making chili when you want to prepare it ahead of time. 

To do this, you will still need to brown the hamburger in a pan on the stove, then add the onion and celery and cook until they are tender. Drain the excess fat from the pan. Then add the garlic and seasonings and cook for another minute and transfer the meat mixture to the slow cooker. 

Next, add the remaining ingredients to the slow cooker and stir well.  Cook on low for 6-8 hours or high for 3-4 hours.

Variations and Substitutions

Chili is a versatile dish that can be customized in many different ways. Here are some variations on traditional chili recipes:

  • Vary the spiciness. This is not a spicy recipe but the tomatoes and green chilis give it a little bit of a kick. If you absolutely can’t handle any heat, just use a can of petite-cut tomatoes instead. On the other hand, if you’d like it a little spicier, use a can of hotter tomatoes with green chilis or even add extra hot sauce.
  • Vegetarian chili: Add an extra can of beans or two to create a hearty and flavorful vegetarian chili. If not allergic, you may also add some soy crumbles or tofu for extra protein.
  • Turkey chili: Use ground turkey instead of beef for a lower saturated-fat chili. If you prefer the flavor of beef but want a lighter version, try adding a half-pound ground turkey and half-pound lean ground beef.

These are just a few variations - feel free to experiment and find your own unique twist on this classic dish.

Dairy free chili

In addition to wheat and barley, my son is allergic to dairy so we always make our chili dairy free. 

Some chili recipes may include dairy ingredients, such as milk or cream, as a way to balance out the heat and add richness to the dish. And, of course, chili toppings like sour cream and cheese also contain dairy.

This recipe is dairy free as well as free from the top 9 most common allergens. When we’re feeding a crowd, we might have dairy cheese and sour cream available for toppings but we keep it away from other toppings to prevent cross-contact.

You can also use dairy free cheese and sour cream as toppings but this chili is delicious without it!

Serving suggestions

Chili is a versatile dish that can be served in many different ways. Here are some ways you can enjoy gluten free chili. 

In a bowl with toppings

This is a classic way to serve chili and allows everyone to customize their own bowl. Here are some of our favorite chili toppings:

  • Shredded cheese (if you have a dairy allergy, try dairy free cheese)
  • Sour cream (there also dairy free options)
  • Jalapenos
  • Sliced avocado
  • Diced onions
  • Chopped cilantro
  • Chopped green olives (this one might seem a little strange but I love it!)
  • Tortilla chips or corn chips

Serve over rice

Serving chili over a bed of cooked rice is a great way to stretch the chili and make it more filling. Rice is gluten free as long as you aren’t adding any seasoning packets that contain gluten. Choose brown rice for a bit more fiber.

With cornbread

The sweetness of the cornbread pairs well with the spiciness of the chili. This recipe is gluten free and free from the top 9 allergens.

A piece of gluten free cornbread on a plate with a bowl of chili topped with dairy free cheese on the side

On a baked potato

Serve chili over a baked potato and top with cheese, sour cream, and chives. This is a hearty and filling meal. It’s also a great way to repurpose leftover chili!

With a side salad

Chili really can be a standalone dish without adding sides. But for some extra veggies, try serving it with a side salad for a balanced meal. A simple green salad with a vinaigrette dressing pairs well with the flavors of chili.

These are just a few suggestions, but the possibilities are endless. Have fun experimenting and finding your favorite way to serve chili!

Don’t forget the dessert

If you're looking for a dessert to serve with chili, here are a few ideas:

Cornbread: This gluten free cornbread is a classic side dish for chili, and it also makes a great dessert. You can serve it warm with a drizzle of honey or maple syrup.

Apple crisp: A warm gluten free apple crisp topped with a scoop of dairy free vanilla ice cream is a comforting and delicious dessert that pairs well with the spicy flavors of chili.

Chocolate chip cookies: These gluten free, top 9 free chewy chocolate chip cookies are always a crowd-pleaser, and they're a great option for a dessert to serve with chili. 

Any of these desserts will provide a sweet complement to the savory flavors of chili.  Want more options? Check out these other allergy friendly, gluten free recipes.

📖 Recipe

A bowl of gluten free chili topped with dairy free cheese and jalapenos

Gluten-Free Chili {Allergy Friendly}

Kristi Winkels, RDN, LD
This easy gluten-free chili is a hearty dish that can feed a crowd!
5 from 2 votes
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Main Course
Cuisine American, Mexican
Servings 8 servings (1 ⅓ cup)
Calories 273 kcal

Ingredients
  

  • 1 pound lean ground beef
  • 1 medium onion chopped
  • 1 stalk of celery chopped
  • 1 teaspoon minced garlic
  • 1 ½ tablespoons chili powder
  • 1 teaspoon oregano
  • 1 teaspoon ground cumin
  • 1 10-ounce can mild diced tomatoes and green chilis (like Rotel)
  • 1 28-ounce jar classic marinara/tomato sauce
  • 2 cups water Fill the jar of pasta sauce with water
  • 1 cup beef broth I use Orrington Farms bouillon granules
  • 2 15-ounce cans dark red kidney beans
  • 1 15-ounce can black beans
  • 1 bay leaf
  • 2 tablespoons brown sugar

Instructions
 

  • In a stockpot, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute.
  • Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar. Stir well.
  • Bring the mixture to a boil and then reduce the heat. Simmer uncovered for 30 minutes.
  • Serve with desired toppings.

Instant Pot Instructions

  • Using the saute setting, cook the ground beef, onion, and celery until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute. Turn off the pot.
  • Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar. Stir well.
  • Put the cover on making sure the pressure valve is set to sealing. Set the manual setting to 15 minutes. Allow the pressure to release naturally for 10 minutes. Release the remaining pressure, remove the cover, and serve with desired toppings.

Slow cooker instructions

  • In a stockpot, cook the ground beef, onion, and celery over medium heat until the meat is no longer pink. Drain the excess fat. Add the garlic, chili powder, cumin, and oregano; cook while stirring for another minute. Transfer to the slow cooker.
  • Rinse the beans in a fine mesh strainer and add them to the pot. Add the tomatoes with chilis, tomato sauce, water, broth, bay leaf, and brown sugar to the slow cooker. Stir well.
  • Cook on low for 6-8 hours or high for 3-4 hours. Serve with desired toppings.

Notes

Refrigerate leftovers for up to 4 days or freeze in a freezer-safe container for up to 3 months.

Nutrition

Serving: 1.333cupsCalories: 273kcalCarbohydrates: 33gProtein: 21gFat: 6gSaturated Fat: 2gTrans Fat: 0.2gCholesterol: 36mgSodium: 713mgPotassium: 852mgFiber: 11gSugar: 6gCalcium: 96.4mgIron: 4.1mg
Keyword crockpot, dairy free, egg free, fish free, gluten free, Instant Pot, pressure cooker, sesame free, shellfish free, slow cooker, soy free, wheat free
Tried this recipe?Please share how it was!

Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

Allergy Free Foods

Feb 7, 2023 ·

If you have food allergies, allergy free foods are essential for an enjoyable and balanced diet. In this guide, you’ll learn all about foods that are free of common allergens including substitutes for cooking and baking, recipes, and allergy friendly food brands.

A mom and daughter cooking

When my oldest son was diagnosed with multiple food allergies, my number one question was: What allergy free staples should I have in my pantry? 

This guide will get you started with filling your shopping cart and stocking your kitchen with safe foods!

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What does allergy free mean?

This term is usually used when referring to foods that are free from the most common allergens. These are also known as the "top 9" in the U.S. and include dairy, eggs, wheat, soy, peanuts, tree nuts, fish, shellfish, and sesame. 

allergy free foods are free from the top 9 allergens (dairy, egg, soy, wheat, peanuts, tree nuts, fish, shellfish, sesame)
Allergy free often refers to foods free from the top 9 allergens.

The terms “allergy free” and “allergy friendly” can be a bit of a bugaboo for people with a food allergy outside the most common allergens. And rightfully so! After all, there are no hypoallergenic foods - a person can be allergic to virtually any food. 

Even so, calling foods free from the top 9 “allergy free” does ring true for the majority of people with food allergies.

It is important to know that the terms "allergy free" and "allergy friendly" are not regulated terms like the term gluten free. Gluten free foods must be tested to prove that they are gluten free. This is not the case for products marketed as "allergy free".

Always check ingredient lists yourself to be sure the food is free from your allergens!

My goal for this website has always been to provide recipes, substitutes, and products that are free of the top 8 major food allergies (and more recently the top 9 when sesame was added).

I often use the terms allergy free, allergy friendly, and “safe” to indicate they’re free of these allergens.

Substitutes for common allergens

Do you have a favorite recipe that is now off the menu because of food allergies? 

It’s true, it can be difficult (some might say impossible) to make a frittata without real eggs. But the good news is, there is probably a way to make most of your favorite recipes without the allergen(s) you’re avoiding using alternative food products.

Having substitutes for your specific allergens allows you to get creative and make some new favorites. 

I have put together a collection of substitute ideas for many of the most common allergens.  Check them out below:

  • Dairy Substitutes
  • Milk Substitutes
  • Soy Substitutes
  • Egg Substitutes
  • Peanut and Tree Nut Free Foods
  • Wheat Substitutes

Allergy friendly recipes

Not comfortable experimenting in the kitchen? Lucky for you, I am! I created this website to share my cooking and baking successes. Check out my collection of allergy friendly recipes below.

  • Allergy Friendly Appetizers
  • Bread recipes
  • Cookie and Bar Recipes
  • Allergy Friendly Dessert Recipes
  • Main Dishes
  • Salads and Sides
  • Snacks
  • Soups and Stews

Allergy friendly brands

While many companies make products that are free from the top 9 allergens and gluten free, my favorite brands are those that make allergy free products exclusively. 

These brands are transparent about manufacturing practices and understand the challenges of living with food allergies. Often, the people behind the brand have lived with food allergies themselves.

This is a list of some of these allergy free food brands. I have researched each of these companies and have only included them if they are free from the top 9 allergens.

A few of the companies do make products with coconut which is considered a tree nut by the FDA but is not as common of an allergen as other tree nuts. That is noted in the listing.

Even though I have done my research, I encourage you to do the same. Read ingredient lists every time.

If you are dealing with a severe allergy where cross-contact is a concern, contact the company yourself to be sure you’re comfortable with the product you’re buying.

If you have a favorite that isn’t listed, please share them in the comments!

88 Acres

  • Free from: The top 9 plus mustard, sulfites, and corn
  • Products available: Dark chocolate, banana bread, and chocolate chip blondie protein bars.  The company also makes seed bars, Seed’nola, and a variety of seed butters.
  • Where to buy: Shop online or on Amazon.

Amanda’s Own Confections

  • Free from: the top 9 plus mustard, sulfites, and lupin. Most products are also corn-free.
  • Products available: A variety of chocolate bars with themed wrappers, chocolates in various shapes (Easter bunnies, hearts, Santa, etc), sunflower butter cups, cookie dough, chocolate spread, chocolate clusters, barks, and more.
  • Where to buy: Shop online or on Amazon.

Better Bites

  • Free from: the top 9 plus mustard and legumes
  • Products available: cookie dough bites, cupcakes, and cake
  • Where to buy: find a store, shop online, or on Amazon.

Blake’s Seed Based

  • Free from: the top 9 allergens
  • Products available: a variety of seed-based bars and sunflower seeds
  • Where to buy: shop online or on Amazon

Cybelle’s Free to Eat

  • Free from: the top 9 allergens
  • Products available: A variety of cookies and pasta
  • Where to buy: Shop online or on Amazon.

Daiya

  • Free from: the top 8 allergens (contains coconut).
  • Products available: a variety of cheese substitutes, pizzas and flatbreads, Cheezecake, Mac and Cheeze, dairy free dressings.
  • Where to buy: Find a store or on Amazon.

Enjoy Life Foods

  • Free from: the top 9 plus casein, lupin, mustard, sulfites, and mollusks.
  • Products available: Baking chocolate (dark morsels, mini morsels, mega chunks, mini white morsels), chocolate bars (rice milk, rice milk crunch, dark chocolate, and mini bars). Also a variety of cookies, bars, protein bites, and other allergy free snacks.
  • Where to buy: Find a store, shop online, or on Amazon.

Free2B

  • Free from: the top 9 plus mustard
  • Products available: Sun Cups (dark chocolate, chocolate, dark chocolate mint) and dark chocolate melts for baking.
  • Where to buy: Find a store, shop online, or on Amazon.

FreeYumm

  • Free from: the top 9 plus sulfites
  • Products available: snack bars, cookies, crackers, and cracker bites
  • Where to buy: Find a store, shop online, or shop on Amazon.

Gerbs

  • Free from: The top 9 allergens plus legumes, mustard, and lupine.
  • Products available: Dark chocolate chips (mini, traditional, and jumbo sizes), dark chocolate-covered nibs, dutch cocoa powder, natural cocoa powder, cacao nibs. They also carry a variety of seeds, dried fruit, and baking ingredients.
  • Where to buy: Shop online or at the shop on Amazon.

Home Free

  • Free from: the top 9 allergens
  • Products available: a variety of cookies including individually packaged minis
  • Where to buy: Find a store or shop on Amazon.

Hungry Harry's

  • Free from: the top 9 allergens plus mollusks, mustard, lupin, celery, and sulfites.
  • Products available: a variety of baking mixes
  • Where to buy: Find a store or shop on Amazon.

Kate's Safe & Sweet

  • Free from: The top 9 plus celery, mustard, sulfites, lupin, mollusks, and casein.
  • Products available: all-purpose flour blend, baking mixes that do not require any major allergens to make them, frosting mixes, sprinkles, food coloring, and cake toppers.
  • Where to buy: Shop online.

Made Good Foods

  • Free from: the top 9 allergens
  • Products available: a variety of granola bars and bites
  • Where to buy: Find a store, shop online, or on Amazon.

No Whey Foods

  • Free from: the top 9 allergens
  • Products available: allergy friendly versions of popular candies like M&M’s, Twix, and Snickers. Also truffles, various chocolate bar varieties, morsels, chocolate-covered pretzels, and many seasonal items like chocolate bunnies for Easter and No No’s (M&Ms) candy cane tubes for Christmas.
  • Where to buy: Shop online or on Amazon.

Partake Foods

  • Free from: the top 9 allergens
  • Products available: a variety of cookies and baking mixes
  • Where to buy: Shop online or on Amazon

Pascha

  • Free from: the top 9 allergens
  • Products available: a variety of chocolates including chocolate bars, baking chips, baking chunks, and cocoa powder.
  • Where to buy: Shop online or on Amazon.

Safe + Fair Food Company

  • Free from: the top 9 allergens
  • Products available: A variety of granola, popcorn, chips, and protein powder.
  • Where to buy: Shop online or on Amazon.

Safely Delicious

  • Free from: the top 9 allergens
  • Products available: a variety of sweet and savory snack bites
  • Where to buy: Shop online.

Sunbutter

  • Free from: the top 8 allergens
  • Products available: several varieties of sunflower butter
  • Where to buy: shop online/find a store or on Amazon.

Superseedz

  • Free from: the top 8 allergens
  • Products available: A variety of pumpkin seeds
  • Where to buy: shop online or on Amazon.

That’s It

  • Free from: the top 9 allergens plus celery, mustard, and sulfites. (Contains coconut).
  • Products available: fruit bars, energy bars, truffles, trail mix packs
  • Where to buy: Shop online or on Amazon.

U-LUV Foods

  • Free from: the top 8 allergens
  • Products available: A variety of cookies
  • Where to buy: Shop online.

VGood

  • Free from: the top 9 allergens
  • Products available: peaNOT butter chickpea spread in smooth, crunchy, and chocolate
  • Where to buy: Shop on Amazon.

Yum Earth

  • Free from: the top 9 allergens, artificial dyes
  • Products available: A variety of candy and baking kits.
  • Where to buy: Shop online or on Amazon.

Zego Foods

  • Products available: Seed + Fruit Protein Bars, muesli, trail mix, fruit bars, oats, and protein powder.
  • Free from: the top 9 allergens
  • Where to buy: Shop at ZegoFoods.com or Amazon.

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Dairy Free Chicken Pot Pie {Allergy Friendly}

Jan 22, 2023 · Leave a Comment

chicken pot pies

A hearty, creamy chicken stew is topped with pie crust rounds to create single servings of gluten and dairy free chicken pot pie. It's a spin on the traditional dish but is gluten free, non dairy, and free from other common allergens so everyone can enjoy it!

chicken pot pies

In the cold winter months, I love soups and stews. Beef stew, chicken wild rice soup, and chicken and dumplings are some of my favorite dairy free comfort foods.

This easy dairy free chicken pot pie recipe is definitely included on that list! Chicken and vegetables are mixed in a non-dairy creamy broth and topped with a gluten free pie crust topper to create the same taste and texture of chicken pot pie but with less effort!

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Why you’ll love this recipe

  • You can make this easy chicken pot pie without dairy in less than an hour.
  • It’s easy to freeze in individual portions.
  • This is a chicken pot pie recipe without cream of chicken soup and with less pie crust so it’s a lighter version of the traditional dish.
  • This dairy free gluten free chicken pot pie is also free from other common allergens like soy and eggs.
  • It’s a hot, filling, comforting dish! 🤗

Does chicken pot pie have dairy?

It’s a safe bet that traditional chicken pot pie recipes contain dairy. Many versions contain canned cream of chicken soup while others may be made with heavy cream or milk. And there is usually some butter involved, too!

Making chicken pot pie dairy free is easy with the right dairy free substitutes!

Ingredients

These are the ingredients you'll need for the dairy free chicken pot pie filling (which is like a stew) and for the pie crust toppers.

For the stew filling

Ingredients needed to make gluten free dairy free chicken pot pie stew filling
  • Extra virgin olive oil
  • Boneless skinless chicken breasts
  • Yellow or white onion
  • Carrots
  • Celery
  • Garlic - fresh or minced garlic from a jar
  • Gluten-free all-purpose flour - I use Bob’s Red Mill 1-to-1 baking flour.
  • Rubbed sage
  • Thyme leaves
  • Black pepper
  • Salt
  • Gluten-free chicken stock - Iike to make my own stock but sometimes use chicken broth granules like these from Orrington Farms.
  • Dairy free milk - I like oat milk but have also used soy and rice milk.
  • Frozen mixed vegetables

For the pie crust toppers

Ingredients needed to make gluten free dairy free chicken pot pie toppers
  • All purpose gluten-free flour (like Bob’s Red Mill 1-to-1 baking flour).
  • Sugar
  • Salt
  • Dairy free margarine - I usually use Earth Balance. If you need dairy and soy free, Earth Balance also makes a dairy free, soy free option.
  • Shortening - I use Spectrum Naturals which is made from palm oil (soy free).
  • Water
  • Vinegar

Equipment

Making this gluten free dairy free chicken pot pie recipe doesn’t require any special equipment. If you have a cutting board, a knife to chop vegetables, measuring spoons and cups, and a spoon to stir, you have everything you need!

Making the pie crust rounds is a bit easier with the following equipment:

  • Rolling pin
  • Pastry blender (optional - I use a fork instead)
  • Round cookie cutter - I have this one that makes a 3.5-inch circle. If you don’t have a cookie cutter, you can use a wide-brimmed jar or mug and cut around it.

How to make it

For the pie crust rounds

You can make the pie crust rounds while the chicken is cooking or when the stew is done and simmering.

A fork blending dairy free margarine and shortening into a gluten free flour mixture.

Combine the flour, sugar, and salt in a small bowl.  Add the shortening and margarine and cut into the flour mixture using a pastry dough blender or a fork.

Gluten free flour and dairy free margarine mixed together forming coarse crumbs

Once the mixture looks like coarse crumbs, add the water and vinegar and mix them into the crumble mixture.

gluten and dairy free pie crust in a ball

Once all of the liquid has been mixed in evenly, form the dough into a ball.

gluten and dairy free pie crust being rolled with a rolling pin

Put some flour on a cutting board and use a rolling pin to roll the dough to ¼ inch thickness. 

Gluten free dairy free pie crust rounds on a cookie sheet

With a round cookie cutter or using a bowl or large cup as a guide, cut 6 (3 to 4-inch) circles out of the dough.

Tip

The first time you roll out the dough, aim to get 4 rounds. Then roll out a second time to get the 5th round. To get the 6th, form the scraps into a ball and press them into your round cookie cutter. This way you are left with no scraps!

Place the dough circles on a baking sheet and sprinkle with salt. Pierce the rounds with a fork to prevent bubbles from forming while baking.

Bake them at 425 degrees Fahrenheit for 8-10 minutes or until the edges are firm. Remove from the cookie sheet and set aside.

For the stew filling

olive oil heating in a stock pot

Add 1 tablespoon of extra virgin olive oil to a large stock pot and heat over medium-high heat.

Chicken breasts in a stock pot

Sprinkle salt and pepper over the chicken and place in the pot. Cook for 3-4 minutes or until the chicken is nice and brown.

Cooking chicken breasts in a large stock pot

Flip the chicken and cook for another 3-4 minutes until browned. When both sides are browned, add enough water to cover the bottom of the pan, cover, and cook for 5 minutes or until the chicken is no longer pink inside.

Transfer it to a plate and let it rest for 5 minutes before cutting it into bite-sized pieces. If there is any liquid left in the pot, pour it into a glass (you can use it in the stew!)

Diced carrots, celery, and onions cooking in a stockpot

Next, add another tablespoon of oil to the pot and heat over medium heat. Cook the onion, celery, and carrots for 3-4 minutes or until the onion is translucent and the carrots and celery are tender. Add the garlic and cook for another minute.

Carrots, celery, and onion mixture coated in gluten free flour

Pour the flour and herb mixture into the pot and stir for a minute making sure to coat all the vegetables.

Chicken broth and dairy free milk being poured over vegetables coated in gluten free flour

Stir in the broth and dairy free milk. Scrape the bottom of the pot to loosen any bits of vegetables that are stuck to it. Cook and stir until the mixture is thickened.

Gluten and dairy free chicken pot pie stew filling

Add the chicken and mixed vegetables and stir to incorporate. Bring to a boil and then reduce the heat and simmer for 10 minutes before serving.

Serve topped with a pie crust round.

chicken pot pies

Tips and Variations

For the pie crust rounds

You can simplify this recipe by buying pre-made pie crust dough at your specialty store.

Wholly gluten free pie crusts are free of the top 9 allergens and can be found at specialty stores. They come in a pie shape already so, for this recipe, you would just roll it out flat and cut your rounds out using a cookie cutter.

Another option is to buy an allergy friendly pie crust mix. With this option, you will have enough mix to make this recipe at least two times (depending on how many rounds you like with your bowl of filling).

Lactose free chicken pot pie

If you avoid dairy due to lactose intolerance but aren’t allergic to dairy, you can substitute low-lactose dairy products for the dairy-free substitutes in this recipe.

Dairy butter can be swapped for dairy-free margarine and lactose-free milk in place of the dairy-free milk substitute.

However, if you are allergic to dairy or are preparing this dish for someone with a dairy allergy, it’s important to know that low lactose does not mean dairy free! Low-lactose dairy products still contain cow's milk proteins that cause allergic reactions for those with dairy allergies.

Milk substitutes

If you do not have an almond allergy or allergy to other tree nuts, you can use almond milk as the non dairy milk substitute. 

I also have used soy milk which works well, too. You can use any unsweetened, unflavored milk substitute with the exception of coconut milk which will throw off the flavor of the dish.  

Use leftover chicken (or turkey!)

You can save yourself some time and use leftover chicken or rotisserie chicken to make this recipe. Just add about 3 cups of chicken chopped into bite-sized pieces. 

And, if you have leftover turkey, make dairy free turkey pot pie the same way!

Make dairy free chicken pot pie soup

While I love the heartiness of a stew, I tend to choose soups over stews. If you’re the same, you can easily make this stewy dairy free pot pie recipe into soup!

I sometimes add extra water or broth to my serving to make it soupier. If you want to make the whole recipe into soup, add 1-2 cups additional chicken broth to the stew to get it to your desired soup consistency.

Storage

You can store leftover chicken pot pie in the refrigerator for 3-4 days. Store the pie crust rounds in an airtight container or ziplock back separate from the stew for the best texture.

This dish freezes well, too. Just put it in a freezer-safe container and freeze it for up to 3 months. I recommend freezing the pie crust rounds separately in a ziplock bag or small container. 

I like to freeze this in smaller containers with 1-2 servings. These homemade frozen entrees are super helpful when you need a quick allergy-friendly meal for one (or two)!

When you’re ready to eat it, thaw it in the refrigerator for 12-24 hours before heating up and serving. 

chicken pot pies

📖 Recipe

chicken pot pies

Dairy Free Chicken Pot Pies

Kristi Winkels, RDN, LD
A hearty chicken stew is topped with pie crust rounds to create individual servings of gluten free dairy free chicken pot pie that is also free from common allergens like soy and eggs.
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 30 mins
For pie crust rounds 10 mins
Total Time 40 mins
Course Main Course
Cuisine American
Servings 6 servings
Calories 337 kcal

Equipment

  • Pastry blender optional
  • Rolling Pin
  • 3.5 inch round cookie cutter

Ingredients
  

For pie crust rounds

  • ¾ cup all-purpose gluten-free flour
  • ½ tablespoon sugar
  • ¼ teaspoon salt
  • 2 tablespoons dairy free margarine (cold) such as Earth Balance Buttery Spread
  • 1 ½ tablespoons palm shortening such as Spectrum
  • 3 tablespoons cold water
  • ½ teaspoon vinegar

For the stew

  • 1 tablespoon extra virgin olive oil
  • 1 ½ pounds boneless, skinless chicken breasts
  • 1 cup chopped carrots about 2 large carrots
  • 1 cup chopped celery about 2 stalks
  • 1 cup chopped onion about 1 medium
  • 1 clove minced garlic
  • ¼ cup all-purpose gluten free flour
  • 1 teaspoon rubbed sage
  • ½ teaspoon thyme leaves
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • 2 cups gluten free chicken broth I use Orrington Farms granules
  • 1 cup dairy free milk substitute such as rice milk
  • 2 cups frozen mixed vegetables thawed

Instructions
 

For the pie crust toppers

  • Preheat the oven to 425° Farhenheit.
  • In a mixing bowl, combine the flour, sugar, and salt. Add the margarine, and shortening and use a fork or pastry blender to mix until the mixture forms coarse crumbs. Add the water and vinegar and mix until the dough forms a ball. If the dough is still crumbly, add one teaspoon of water at a time until it sticks together but is not sticky.
  • Roll the dough out on a floured surface to ¼ inch thickness. Cut 6 (3 to 4-inch) circles out of the dough with a round cookie cutter or using a bowl or large cup as a guide (see tips below). Place the dough circles on a baking sheet. Pierce the rounds with a fork and sprinkle them with salt. Bake at 425 degrees F for 8-10 minutes or until the edges are firm. When cooled, remove from the cookie sheet and set aside.

For the stew

  • Add 1 tablespoon of extra virgin olive oil to a large stock pot and heat over medium-high heat. Sprinkle salt and pepper over the chicken and place in the pot. Cook for 3-4 minutes or until the chicken is browned. Flip the chicken and cook for another 3-4 minutes until the other side is browned. Add enough water to cover the bottom of the pan; cover and cook another 5-8 minutes or until the chicken is no longer pink inside. Remove from the pan and allow to cool for 5 minutes until cutting into bite-sized pieces. Pour any remaining liquid in the pan into a glass measuring cup (you can use it in the stew - see notes below).
  • Heat another tablespoon of olive oil in the pot over medium heat. Add the carrots, celery, and onion and saute until tender, about 5 minutes. Add the garlic and cook for one more minute. Sprinkle the flour, sage, thyme, salt, and pepper over the vegetables and stir until all of the vegetables are coated the flour starts to brown, about 1 minute. Stir in the broth and milk substitute, making sure to scrape the bottom of the pan to loosen any bits. Cook over medium heat until the mixture is thickened. Add the chicken and vegetables to the mixture and stir. Simmer for 15 minutes.
  • Serve immediately topped with a pie crust round. Recipe makes six 1 ⅓ cup servings.

Notes

1 serving is 1 ⅓ cups plus 1 pie crust round.
  • If there is leftover liquid from the chicken, you can use it as some of the chicken broth. Just pour it into a glass measuring cup and then add enough broth to make 2 cups total.
  • For the pie crust rounds: The first time you roll out the dough, aim to get 4 rounds. Then roll out a second time to get the 5th round. To get the 6th, form the scraps into a ball and press them into your round cookie cutter.
  • Store in an airtight container for 3-4 days in the refrigerator or freeze for up to 3 months. 
 

Nutrition

Serving: 1.33cupsCalories: 337kcalCarbohydrates: 30gProtein: 31gFat: 11gSaturated Fat: 3gCholesterol: 83mgSodium: 391mgFiber: 5gSugar: 8g
Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
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Love this recipe?

Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

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Broccoli Crunch Salad {Vegan + Gluten Free}

Dec 11, 2022 · Leave a Comment

Broccoli crunch salad on a plate

Salad isn’t usually the star of holiday menus but this broccoli crunch salad brings some pizazz to the table. Fresh broccoli florets are tossed with crunchy apples, pomegranate seeds, and sunflower seeds and tossed in a homemade dairy and egg free poppy seed dressing. It’s colorful, crunchy, easy to make and so delicious you’ll want seconds!

Broccoli crunch salad on a plate

I usually make this mixed green salad with cranberry vinaigrette to go with our Thanksgiving menu.

This year, I decided to try something different that still incorporates dried cranberries along with other seasonal ingredients. It's bright, colorful, and crunchy, and complements a holiday meal perfectly!

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Why you’ll love this crunchy broccoli salad

There are so many reasons to love this healthy broccoli crunch salad but here are just a few:

  • Broccoli is accessible throughout the year so, whether you want a summer picnic side dish or a Christmas salad side dish, it’s a great choice!
  • It goes great with a heavier meal (like Thanksgiving) because it’s light and has a touch of sweetness to balance the savory flavors of the rest of the meal.
  • It tastes the best after sitting for a few hours - the perfect “fix and forget” side dish. 
  • You can prepare it in less than 20 minutes (plus chilling time).
  • It’s gluten free, dairy free, nut free, and vegan but still delicious.

Ingredients

Broccoli crunch salad ingredients

For the salad

  • Broccoli florets
  • Granny smith apples - you can use any type of apple you have but I like the tartness and crunchiness of a granny smith.
  • Green onions
  • Pomegranate seeds
  • Sunflower seeds, roasted and unsalted - If you are allergic to peanuts or tree nuts, be sure to use an allergy friendly brand like Gerbs.
  • Dried cranberries - Gerbs makes a lower added sugar option that is also free from cross-contact with peanuts, tree nuts, and other common allergens.

For the dressing

Ingredients need to make vegan poppy seed dressing
  • Vegan mayonnaise - I like Hellmans because it's easy to find at most grocery stores.
  • Apple cider vinegar
  • Granulated sugar
  • Dijon mustard
  • Onion powder
  • Poppy seeds

Instructions

This dish is quick and easy to make. The longest step is waiting for it to chill so the flavors can marinate. Here’s how you make it:

Ingredients for broccoli crunch salad in a large bowl.

Combine the broccoli, apples, green onions, pomegranate seeds, sunflower seeds, and dried cranberries in a large bowl.

Vegan poppy seed dressing ingredients in a glass measuring cup.

Add the salad dressing ingredients to a glass bowl or measuring cup.

A glass measuring cup with vegan poppy seed dressing and a whisk.

Use a spoon or mini whisk to mix the ingredients until the mixture is smooth.

Pouring vegan poppy seed dressing over the broccoli crunch salad ingredients in a large bowl.

Pour the salad dressing over the broccoli mixture and toss, making sure to coat all of the broccoli with dressing. Put it in the refrigerator to chill for at least an hour.

Broccoli crunch salad

Tip: The smaller ingredients like the sunflower seeds, dried cranberries, and pomegranate seeds tend to fall to the bottom of the bowl. Use a spoon or rubber spatula to distribute the mixture evenly before serving.

Recipe tips and substitutions

This broccoli crunch salad can be adapted to fit your preferences. Like almost all of the recipes on this website, this recipe is free from the top 9 allergens. But if you don’t have to avoid all of those allergens, you might choose to use other ingredients. Here are a few suggestions:

Use regular mayonnaise or Greek yogurt for the dressing

Vegan mayo is egg free which works great for our family because my sons are allergic to eggs. If you don’t need to avoid eggs, go ahead and use regular mayonnaise. Or, if you can have dairy, you can use Greek yogurt as well.

Use nuts instead of sunflower seeds

My son is allergic to peanuts and we avoid most tree nuts so sunflower seeds add a nuttiness without the allergens. 

One downside of using sunflower seeds is that they are small and can fall to the bottom of the salad. The solution for this is to stir the salad to bring the smaller pieces up to the top of the salad before serving.

Pepitas (shelled pumpkin seeds) would be another great allergy friendly alternative. Just be sure to choose a brand that has safe manufacturing practices to avoid cross-contact with nuts like Gerbs.

If you can have nuts, go ahead and add your favorite. I have used slivered almonds which were delicious in this salad. I also think pecans would be a great choice.

Substitute other dried fruit for the cranberries

I love the tanginess of dried cranberries in this salad but you can certainly substitute another kind of dried fruit such as dried cherries, raisins, or golden raisins.

If you want to reduce the carbohydrate content of the salad, you can omit the dried fruit altogether. The salad will still be delicious!

Use red onion instead of green onions

I chose to use green onions in this salad because I like their subtle onion flavor. If you want more onion flavor and an extra pop of color, you can use red onions as many crunch broccoli salad recipes use. 

Add bacon

I originally made this dish to go on our Thanksgiving dinner menu. While I have seen a lot of crunchy broccoli salad recipes that contain bacon, it didn’t sound good with an already heavy dinner. Plus, I didn’t want to fuss with making the bacon. 🙂 But if you like bacon and don’t mind fussing, go for it!

Broccoli tips

This salad does require a bit of chopping before you can mix it all together. To save some time and effort, you can buy broccoli that is already cut.

If a few bottoms of the stems have gotten brown, just cut them off. You might also have to cut the pieces a little bit smaller to make them bite-sized.

If you end up buying it whole and chopping it into florets yourself, don’t be afraid to chop up the broccoli stems into bite-sized pieces and add them to the salad, too.

I actually love the stems! If you don’t want to put them in the salad, set them aside to munch on later! 🙂

What goes with broccoli crunch salad?

I made this dish to go with our Thanksgiving dinner which includes all of the traditional dishes including mashed potatoes, gravy, stuffing, and sweet potato casserole. 

Many people believe there is hardly room for a salad with Thanksgiving dinner but I just have to have one! The texture and flavors of this dish balance out the meal perfectly.

Of course, this salad would go great with a number of entrees - not just turkey!

If you are a meal prepper for your weekday lunches and dinners, this is a good salad option because it tastes better as it marinates. Have it as a side to your sandwich for lunch or any entree that you have for dinner.

Check out my meal planning tips for more ideas on how to put together a balanced, nutritious meal.

Storage tips

Store the leftover salad in an airtight container for 3-4 days. The dressing does thin out a bit over time and can drain to the bottom of the bowl. Just give it a good stir before serving.

📖 Recipe

Broccoli crunch salad on a plate

Broccoli Crunch Salad

Kristi Winkels, RDN, LD
This broccoli crunch salad is sweet, tangy, and crunchy and is vegan, gluten free, and free from the top 9 allergens.
Be the first to rate this recipe!
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Print Recipe Pin Recipe
Prep Time 20 mins
Chilling time 1 hr
Course Salad
Servings 8 servings
Calories 186 kcal

Ingredients
  

For the salad

  • 8 cups broccoli chopped into bite-size pieces
  • 1 cup chopped granny smith apples about 1 large apple
  • ⅓ cup chopped green onions
  • Seeds from one pomegranate about 1 cup
  • ⅓ cup sunflower seeds
  • ⅓ cup dried cranberries

For the dressing

  • ⅓ cup vegan mayonnaise such as Hellman’s
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons granulated sugar
  • 1 teaspoon dijon mustard
  • ¼ teaspoon onion powder
  • 1 teaspoon poppy seeds

Instructions
 

  • Combine the broccoli, apples, green onions, pomegranate seeds, sunflower seeds, and dried cranberries in a large bowl.
  • Add the salad dressing ingredients to a small bowl or glass measuring cup and whisk together with a spoon or mini whisk until the mixture is smooth.
  • Pour the salad dressing over the broccoli mixture and toss, making sure all of the broccoli is coated with dressing. Refrigerate for at least an hour before serving.

Notes

Tip: Use a spoon or rubber spatula to bring the smaller ingredients like sunflower seeds and pomegranate seeds to the top of the salad before serving.

Nutrition

Serving: 1cupCalories: 186kcalCarbohydrates: 26gProtein: 4gFat: 8.5gSaturated Fat: 1gSodium: 110mgFiber: 6gSugar: 17g
Keyword dairy free, egg free, fish free, gluten free, milk free, peanut free, sesame free, shellfish free, Side dish, soy free, tree nut free, vegan, wheat free
Tried this recipe?Please share how it was!

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Vegan Twice Baked Potatoes

Oct 30, 2022 · 2 Comments

vegan twice baked potatoes on a plate

If you’re looking for a potato side dish that’s a step above a baked potato, then you’ll love these vegan twice baked potatoes! They’re creamy and delicious without dairy and other common allergens like wheat and soy.

Vegan twice baked potatoes on a plate
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What are twice baked potatoes?

Twice baked potatoes are a step above a plain baked potato! You make them in two steps: first, you bake whole potatoes until they're soft inside. Then, you cut them in half, scoop out the potato flesh, and mash them with butter, milk, and cheese.

This vegan twice baked potatoes recipe is made with plant based ingredients making them dairy free but still creamy and delicious!

Why we love them

  • Vegan recipes like this one are also great for those managing dairy allergies.
  • They're free from the top 9 allergens.
  • They're a great side for holidays and gatherings because you can make them ahead of time and refrigerate or even freeze them until you're ready to serve.
  • They’re so creamy and delicious that you won’t even miss the dairy!

Ingredients

ingredients needed to make vegan twice baked potatoes
  • Medium to large baking potatoes (I like to use russet potatoes)
  • Olive oil
  • Dairy free/ plant based margarine - I use Earth Balance or Melt vegan butter. If you avoid soy, both of these brands have soy free options.
  • Vegetable broth - I make my own or use gluten free bouillon granules
  • Dairy free milk - I use unsweetened oat milk usually but any milk substitute will work.
  • Dairy free cheese - I use Daiya cheddar shreds most often but have also used So Delicious brand vegan cheese which is also very good.
  • Salt
  • Pepper

Instructions

steps 1 through 4 for making vegan twice baked potatoes
  • Step 1: Preheat the oven to 425° F. Wash the potatoes and pierce them with a knife several times. 
  • Step 2: Place them on a baking sheet or foil and rub them with a little olive oil. This gives the potato skin a crispy texture but you can make this oil free if you prefer. Bake the potatoes for about an hour or until they are soft.
  • Step 3: Remove the baked potatoes from the oven and allow them to cool slightly. 
  • Step 4: When they’re cool enough to handle, slice them in half, lengthwise.
  • Step 5: Scoop out the insides of the potatoes and put them in a mixing bowl. Be sure to leave about ⅛ - ¼ inches around the shell so they are sturdy enough to hold the mashed potato filling. Place the potato shells in a baking dish.
  • Step 6: Make the cheese sauce by mixing the vegetable broth, dairy free milk, dairy free margarine, and vegan cheese in a glass measuring cup. I like to warm up the mixture in the microwave for a minute before adding it to the potatoes. When warming it up, you will notice that the cheese does not completely melt, which is fine. It will melt while baking.
  • Step 7: Mash the potatoes using a masher or mixer. If using a mixer, do not over-mix or the potatoes will become gummy. Gradually add the liquid mixture to the potatoes until they are a creamy consistency.

    Note: You might not use all of the liquid mixture - it will depend on the size of the potatoes that you use. Add the liquid cheese mixture gradually to ensure you get the desired consistency. If you find that you don't need all of the liquid, spoon out the remaining cheese shreds and add it to the potato mixture.
  • Step 8: Scoop the mashed potatoes into the potato shells. I like to fill them generously so they are heaping. After they're filled, sprinkle the remaining cheese on top and bake them for another 15-20 minutes until the potatoes are heated through.

    Note: Because I heap the mashed potatoes into the shells, I usually end up with two extra potato shells. You can throw them out or sprinkle some cheese on them and bake them, too (so yummy!)
  • Step 9: If you'd like, you can garnish with chopped chives or green onions. Otherwise, serve and enjoy!

Recipe tips and FAQs

Can I make vegan twice baked potatoes ahead of time?

Yes! These potatoes are a Christmas Eve tradition at our house and I always make them in the morning and refrigerate them until later. Just assemble them, put them in a baking dish, cover them, and refrigerate until you’re ready to prepare your meal.

You can put them right into a preheated oven from the refrigerator or pull them out of the fridge 30-60 minutes before you want to bake them to bring them to room temperature. If you bake them right from the refrigerator, the baking time is closer to 30 minutes.

Can I freeze twice baked potatoes?

Yes, these potatoes freeze well! Once you have stuffed them, you can freeze or refrigerate them in an airtight container. When you're ready to bake them, just put them in the oven directly from the freezer and bake until they are heated through. 

As I mentioned above, refrigerated potatoes take about 20-30 minutes to heat, and frozen take closer to 45 minutes. Once heated through, you can add some cheese on top and bake for a few more minutes.

Vegan twice baked potatoes in a baking dish.

Serving suggestions

Our Christmas eve dinner always includes these dairy free twice baked potatoes alongside slow-cooked roast beef with au jus and glazed carrots. It's a simple meal that I can mostly prepare ahead of time.

If you're following a vegan diet, these potatoes would be a delicious side to vegan meatloaf.

If you're a meat eater, this eggless meatloaf, these turkey meatballs, or these Swedish meatballs would be delicious protein options to have with these potatoes!

Enjoy!

📖 Recipe

vegan twice baked potatoes on a plate

Vegan Twice Baked Potatoes

Kristi Winkels, RDN, LD
Vegan twice baked potatoes are baked first, then the flesh of the potatoes is scooped out and mashed with dairy free margarine, milk, cheese and vegetable broth. They're free from the most common allergens including dairy, eggs, wheat/gluten, and soy.
5 from 1 vote
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Prep Time 15 mins
Cook Time 1 hr 20 mins
Course Side Dish
Cuisine American
Servings 6 potato halves
Calories 290 kcal

Ingredients
  

  • 4 medium-large russet baking potatoes
  • 2 tablespoons olive oil
  • ¼ cup dairy free milk such as oat milk
  • ¼ cup vegetable broth
  • 3 tablespoons dairy free margarine like Earth Balance or Melt
  • ¾ cup dairy free cheddar cheese divided (like Daiya or So Delicious)
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Instructions
 

  • Preheat the oven to 425°. Wash and dry the potatoes and pierce them several times with a knife. Set them on a baking sheet or foil and rub each with olive oil. Place in the preheated oven and bake potatoes for 1 hour or until soft and the skin is golden brown.
  • Remove the potatoes from the oven and allow them to cool. When they are cool enough to handle, cut them in half lengthwise. Scoop out the inside of the potato leaving ⅛-¼ inch on the edges of the potato skin. Place the flesh of the potatoes in a mixing bowl and place the potato shells in a 9x13-inch baking dish.
  • Combine the milk, broth, margarine, and ½ cup cheese in a glass measuring cup or bowl and microwave on high for a minute until the margarine is melted. Using a potato masher or electric mixer, mash the potatoes while gradually adding the milk mixture. (If using a mixer be sure not to overmix as the potatoes will become gummy.) Add salt and pepper to taste.
  • Scoop mashed potato filling into the potato shells and top each with the remaining cheese. Note: I fill the potato shells so they are heaping full and have two potato shells left over.
  • Return the potatoes to the oven and bake for 15 minutes or until heated through. Garnish with chopped chives or green onions if desired.

Notes

  • Each serving is half of the baked potato that is stuffed with mashed potato filling. 
  • You will start with 4 potatoes and cut them in half. If you stuff them generously with mashed potato filling, you will have two potato shells left over without filling. You can discard them or bake them with some sprinkled cheese as an extra treat. 

Nutrition

Serving: 1twice baked potatoCalories: 290kcalCarbohydrates: 42gProtein: 5gFat: 12gSaturated Fat: 4gSodium: 419mgPotassium: 970mgFiber: 4gSugar: 2gCalcium: 119mgIron: 2mg
Keyword dairy free, egg free, fish free, gluten free, peanut free, sesame free, shellfish free, soy free, tree nut free, wheat free
Tried this recipe?Please share how it was!

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  • Dairy and Gluten Free Cheesy Potatoes {Allergy Friendly!}
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  • Allergy Free Mashed Potatoes

Gluten Free Tomato Soup {Dairy Free}

Oct 1, 2022 · Leave a Comment

A cup of gluten free tomato soup with crackers on the side

Canned tomato soup often contains gluten and common allergens like milk and soy. Making homemade gluten free tomato soup is easy and even more delicious than canned soup! This recipe includes instructions for using a pressure cooker or stovetop.

A cup of gluten free tomato soup with crackers on the side
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Why you will love this tomato soup

Unfortunately, most canned tomato soups contain gluten and many have other common allergens like dairy and soy. But, fortunately, making gluten free homemade tomato soup is easy and and the result is delicious!

You'll love this tomato soup recipe because:

  • It’s gluten free, dairy free, and free from the top 9 allergens.
  • It’s easy to make. I especially love making it in my Instant Pot because it is done in no time. Also, an immersion blender makes it even easier. With that said, if you only have the stovetop and a traditional blender you can still make this soup!
  • It’s smooth and creamy, even without heavy cream (or any dairy at all!)
  • It’s nutritious! Tomatoes are a great source of vitamin C and vitamin A. Both of these vitamins play a role in tissue repair and help to keep your immune system healthy. Vitamin C also helps your body absorb iron so pairing this soup with an iron-enriched grain such as bread, crackers, or pasta gives your body an iron boost.

Ingredients

Ingredients for gluten free tomato soup
  • Fresh tomatoes - larger ones are easier to scoop the seeds out of so I prefer those but any variety will work.
  • Tomato paste - I use 3 tablespoons of tomato paste in this recipe which is about ½ of a 6-ounce can. I freeze the leftover tomato paste in a small container and use it for my next batch of soup or another recipe calling for tomato paste. You can also buy tubes of tomato paste and use what you need.
  • Gluten free vegetable or chicken broth - To make this tomato soup gluten free, it's very important to make sure the soup base does not contain wheat. I keep homemade chicken stock in the freezer to have on hand for recipes like this one because you can’t beat the flavor. If I don’t have it on hand, I use Orrington Farms low sodium chicken base. For vegan tomato soup, choose vegetable broth.
  • Onions
  • Carrots
  • Celery
  • Garlic - I use minced garlic from a jar because it’s so convenient. If you like a stronger garlic flavor, you might prefer freshly minced garlic.
  • Dried basil
  • Balsamic vinegar
  • Brown sugar 
  • Extra virgin olive oil
  • Fresh basil (for a garnish, if desired)
  • Salt
  • Pepper

See the recipe card for quantities.

Equipment

Pressure cooker or stovetop

You can use either a pressure cooker or stovetop to make this soup. I like using my 6-quart Instant Pot Duo because it is faster and I can just throw everything in the pot and forget about it.

If you don't have an Instant Pot, you can make this soup on the stovetop in a large stock pot like this one. I have tested it both ways and, while I think the texture is better when making it with the Instant Pot, it still tastes great either way.

Immersion blender

After the soup cooks in the Instant Pot, it gets pureed to a smooth consistency. An immersion blender works best for this job!

Don't have an immersion blender? You can use a regular blender and puree the soup in small batches. See the recipe tips and FAQs section for tips on how to do this. 

How to make gluten free tomato soup

Instant Pot method

Steps 1 through 4 for making gluten free tomato soup in the instant pot
  • Step 1: Prepare the tomatoes by cutting around the core at the top of each tomato and removing it. Next, cut it in half crosswise and scoop out the seeds with a spoon (or your fingers work well, too). Set the prepared tomatoes aside in a bowl.
  • Step 2: Using the saute function, heat the olive oil in the Instant Pot. Add the carrots, onions, celery, and a pinch of salt. Saute it until the onion is translucent and the carrots and celery are softened (5-10 minutes). Add the garlic and cook for another minute.
  • Step 3: Stir in the tomato paste until the vegetables are coated and cook for one minute. Turn the Instant Pot off.
  • Step 4: Add the broth, tomatoes, and basil to the pot and stir to combine. 
Steps 5-8 for making gluten free tomato soup
  • Step 5: Put the lid on and turn the pressure valve to "sealing". Cook using the manual setting for 10 minutes. 
  • Step 6: When the timer goes off, do a quick pressure release, remove the cover, and add the sugar and vinegar to the pot. Stir to combine.
  • Step 7: Puree the soup with an immersion blender in the pot until smooth. If you don’t have an immersion blender,  you can puree the soup in a blender. See tips on how to do this safely below. 
  • Step 8: Add salt and pepper to taste and serve. I like to garnish it with fresh basil if I have it on hand but it’s still delicious without it!

Stovetop Method

Steps 1 through 4 for making gluten free tomato soup
  • Step 1: Prepare the tomatoes by cutting around the core at the top of each tomato and removing it. Next, cut it in half crosswise and scoop out the seeds with a spoon (or your fingers work well, too). Set the prepared tomatoes aside in a bowl.
  • Step 2: Add the olive oil to the stock pot and heat over medium-high heat. Add the carrots, onions, celery, and a pinch of salt. Saute it until the onion is translucent and the carrots and celery are softened (5-10 minutes). Add the garlic and cook for another minute.
  • Step 3: Stir in the tomato paste until the vegetables are coated and cook for one minute. 
  • Step 4: Add the broth, tomatoes, and basil to the pot and stir to combine. 
Steps 5-8 for making gluten free tomato soup
  • Step 5: Bring the mixture to a boil over medium heat and then reduce the heat to low. Simmer, covered, for 30-40 minutes or until the vegetables are soft.
  • Step 6: Remove the pot from the heat and add the sugar and vinegar. Stir to combine.
  • Step 7: Puree the soup with an immersion blender in the pot until smooth. If you don’t have an immersion blender,  you can puree the soup in a blender. See tips on how to do this safely below. 
  • Step 8: Add salt and pepper to taste and serve. Garnish with fresh basil if desired.

Recipe tips and FAQs

Tips for using a blender to puree the soup

When I first started making this soup, I didn't have an immersion blender. To puree the soup, I transferred it in batches into my blender. Even though it works just fine, it is a bit more messy and time-consuming.

If you're going to use a blender (or food processor), here are some tips:

  • Do not fill your blender more than ½ full.
  • Remove the inner plastic cover from the blender lid and cover it with a towel. This allows the steam to escape from the blender while blending. I learned this tip the hard way. Trust me, you don't make that mistake again after hot liquid explodes from your blender!
  • After blending each batch, put all of it into one big bowl or pot and mix it well before transferring it to containers. This helps to evenly distribute the ingredients.

Storage and freezing tips

This tomato soup can be stored in an airtight container in the refrigerator for 3-4 days. 

Because it makes a large batch, I like to freeze it in pint-sized canning jars, filled ¾ full to prevent the glass from cracking. This way, it’s easy to pop the top off and put it right in the microwave. It’s just about as convenient as a can of soup!

Jars of allergy friendly tomato soup.

Preparing the tomatoes

To prepare the tomatoes, start by cutting around the core at the top and removing it.

Next, cut it in half crosswise and scoop the seeds with a spoon (or your fingers work well, too).

That's all you do! No need to remove the skin or chop them up into small pieces. The cooking process will make them soft and easy to puree at the end.

allergy friendly tomato soup

What to serve with tomato soup

A grilled cheese sandwich

What goes best with creamy tomato soup? A grilled cheese sandwich, of course! Our gluten free, dairy free grilled cheese sandwiches consist of these ingredients:

  • Food for Life Brown Rice Bread - This bread is gluten/wheat, egg, dairy, soy, peanut, and tree nut free. It also does not contain yeast which means it isn't a light, airy bread but it works well toasted and for grilled sandwiches.
  • Food for Life's gluten free tortillas are another option to use instead of bread. Make a wrap or quesadilla.
  • Dairy Free Margarine - I spread this generously on both pieces of bread. If you can't find dairy free margarine at the store, you can also brush the bread with another type of cooking oil such as extra virgin olive oil.
  • Dairy free cheese - We use slices or shreds - whatever we have on hand.
  • Ham or turkey - If you want a bit more protein.

More allergy friendly, gluten free recipes

I love soups and stews, especially in the fall and winter months. These are some of my favorite gluten free soup recipes that are also allergy friendly.

  • Chicken tortilla soup
  • Gluten free chicken noodle soup
  • Chicken wild rice soup
  • Cream of mushroom soup
  • Chicken and dumpling stew

📖 Recipe

A cup of gluten free tomato soup with crackers on the side

Gluten Free Tomato Soup {Allergy Friendly}

Kristi Winkels, RDN, LD
This gluten free tomato soup is a delicious alternative to the canned varieties and is free of dairy, wheat/gluten, soy, eggs, peanuts, tree nuts, fish, and shellfish.
5 from 2 votes
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Prep Time 20 mins
Cook Time 20 mins
Cook time for stove top method 30 mins
Course Soup
Cuisine American
Servings 10 cups
Calories 84 kcal

Equipment

  • Instant Pot/pressure cooker (recommended but optional)
  • An immersion blender (recommended but optional)

Ingredients
  

  • 2 tablespoons extra virgin olive oil or other oil such as canola or grapeseed
  • 2 medium onions, chopped
  • 4 medium carrots, peeled and chopped
  • 3 ribs celery, chopped
  • 1-2 cloves garlic, minced
  • 3 tablespoons tomato paste
  • 6 cups gluten free, low sodium vegetable or chicken broth
  • 6 large tomatoes cut in half, seeds removed
  • 1 tablespoon dried basil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons brown sugar
  • Fresh basil, chopped (optional)
  • Salt and pepper to taste

Instructions
 

For Instant Pot

  • Add the oil to the Instant Pot/pressure cooker and press the "saute" button. Add the onion, carrots, celery, and a pinch of salt; saute until onion is translucent and vegetables are tender (5-10 minutes). Add the garlic and cook another 1 minute. Add the tomato paste, stir to coat the vegetables, and cook for 1 minute. Press the "cancel" button to turn off the saute function.
  • Add the broth, tomatoes, and basil to the pot and stir to combine. Put the lid on and turn the pressure valve to "sealing". Cook using the manual setting set it to 10 minutes. When the timer goes off, do a quick pressure release, remove the cover, and add the sugar and vinegar to the pot. Stir to combine.
  • Puree the soup with an immersion blender in the pot until smooth. Alternatively, you can puree in a blender but take care not to overfill and remove the jar lid center cap and cover with a kitchen towel to prevent the liquid from exploding. Add salt and pepper to taste.
  • Serve immediately topped with chopped fresh basil (optional). Or transfer soup into freezer-safe containers (I use pint-sized jars and fill about ¾ full) and freeze for up to 2-3 months.

For Stovetop

  • Add the oil to a stockpot and heat over medium-high heat. Add the onion, carrots, celery, and a pinch of salt; saute until onion is translucent and vegetables are tender (5-10 minutes). Add the garlic and cook another 1 minute. Add the tomato paste, stir to coat the vegetables, and cook for 1 minute.
  • Add the broth, tomatoes, and basil to the pot and stir to combine. Cook over medium heat until the soup begins to boil, reduce heat to low. and simmer for 30-40 minutes or until the vegetables are softened. Add the sugar and vinegar to the pot. Stir to combine.
  • Puree the soup with an immersion blender until smooth. Alternatively, you can puree in a blender but take care not to overfill and remove the jar lid center cap and cover with a kitchen towel to prevent the liquid from exploding. Add salt and pepper to taste.
  • Serve immediately topped with fresh chopped basil (optional) or transfer soup into freezer-safe containers (I use pint-sized jars and fill about ¾ full) and freeze for up to 2-3 months.

Nutrition

Serving: 1cupCalories: 84kcalCarbohydrates: 13gProtein: 2gFat: 3gSaturated Fat: 0.5gSodium: 116mgFiber: 3gSugar: 9g
Keyword dairy free, egg free, gluten free, soy free, wheat free
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Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

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