• Skip to main content
  • Skip to primary sidebar
Eating With Food Allergies
menu icon
go to homepage
  • Start here
  • Recipes
  • Nutrition
  • Substitutes
  • Subscribe
subscribe
search icon
Homepage link
  • Start here
  • Recipes
  • Nutrition
  • Substitutes
  • Subscribe
×

Home

Mashed Potatoes Without Milk {Instant Pot}

Aug 29, 2021 · 2 Comments

A bowl of mashed potatoes without milk topped with dairy free margarine

Mashed potatoes without milk are quick and easy to make in your Instant Pot! These no drain mashed potatoes are pressure cooked with broth which is then incorporated into the final dish. These mashed potatoes are free of the top 9 allergens including dairy!

A bowl of mashed potatoes without milk topped with dairy free margarine
Creamy mashed potatoes without milk are possible!

My kids love mashed potatoes, especially with dishes like these gluten free pork chops with vegetable gravy. And, of course, a Thanksgiving feast wouldn't be complete without them.

For many years, I made my go-to dairy free mashed potato recipe on the stovetop. And then I got an Instant Pot and discovered how quick and easy mashed potatoes can really be!

The best part is these Instant Pot mashed potatoes are no drain meaning the liquid they're cooked with is incorporated into the final dish. So simple!

[feast_advanced_jump_to]

Ingredients

The ingredients for dairy free mashed potatoes are pretty simple and only a couple of allergy friendly substitutes are needed.

Ingredients needed for mashed potatoes including potatoes, broth, dairy free margarine and milk, and an Instant Pot
You only need a couple of dairy free ingredients to make these mashed potatoes without milk.
  • Potatoes - Mashed potatoes are best with a starchier potato like Yukon gold or russets. I like Yukon gold because they have a nice, smooth texture and naturally buttery flavor.
  • Gluten free broth - I usually use Orrington Farms broth granules to make gluten free broth but you can use any type of broth you like. I typically use chicken flavored broth but vegetable would be fine, too. If you aren't avoiding wheat or gluten, no need to choose a gluten free broth variety.
  • Dairy free milk - I have tested this recipe with a variety of milk substitutes including oat, rice, and soy milk and all of these work well.
  • Dairy free margarine - My go-to dairy free margarine is Earth Balance Buttery Spread. If you're avoiding dairy and soy, there is also a dairy and soy variety available.
  • Salt and pepper

Instructions

Making these mashed potatoes without milk starts with peeling and cutting the potatoes into 1-2 inch chunks. You'll want about 2 ¼ pounds of potatoes which is about 6 medium potatoes.

Put the broth in the Instant Pot and place the trivet on the bottom of the pan.

Side by side photos showing cut potatoes and broth in the Instant pot.
Chop the potatoes into 1-2 inch cubes and put them in the pressure cooker pot.

Add the potatoes to the pot. Secure the lid and be sure the pressure valve is moved to the "sealing" position.

Set on the manual setting for 10 minutes. The pot will take about 5 minutes to come to pressure.

When the cooking time is done, allow the pressure to naturally release for 5 minutes. Then, release the remaining steam, remove the lid, and remove the trivet from the pot.

Side by side photos showing potatoes before and after cooking
The potatoes before and after cooking.

You don't need to drain the potatoes - the broth will add moisture and flavor!

Next, add the dairy free margarine and milk substitute and begin mashing. The potatoes should be very soft and mash easily.

Side by side photos showing dairy free milk and margarine being added to potatoes and potatoes being mashed.
Add the dairy free milk and margarine and mash!

At first, it might seem that there is too much liquid but the potatoes will soak it in and they will become thicker.

Mash just enough to get the lumps out - too much mashing can lead to gluey potatoes.

Finally, salt and pepper them to your taste and serve!

These mashed potatoes without milk are still creamy and delicious!

Substitutions and variations

Dairy free margarine - If you don't have dairy free margarine, you can omit it and replace it with extra milk to get to the right consistency. Another option is to try a flavored oil such as garlic infused avocado oil.

Dairy free milk - If you don't have dairy free milk, you can replace it with additional broth. We have done this a number of times when we're away from home for holidays. The potatoes still turn out great, they just have a slightly less creamy texture without the milk substitute.

We keep our mashed potatoes pretty simple at our house so seasoning is limited to salt and pepper. However, if you'd like to add a little something extra, try adding a clove or two of minced garlic. I love this but, my kids, not so much.

Equipment

As mentioned above, a pressure cooker is needed for this recipe. I own the 6-quart Instant Pot Duo and I love it!

Any pressure cooker should do the trick!

No pressure cooker? Try this stovetop mashed potato recipe!

Meal ideas

Here are some of our favorite entrees to serve with mashed potatoes:

Eggless meatloaf (make it in the Instant Pot with the potatoes!)

Gluten free pork chops with vegetable gravy

Swedish meatballs

Related recipes

  • Allergy Free Mashed Potatoes
  • Gluten Free Pork Chops with Vegetable Gravy
  • Allergy Free Gravy
  • Gluten Free Sweet Potato Casserole

📖 Recipe

A bowl of mashed potatoes without milk topped with dairy free margarine

Mashed Potatoes Without Milk (Instant Pot)

Kristi Winkels, RDN, LD
These mashed potatoes without milk are so simple to make in your Instant Pot! They come out fluffy and delicious and are free of the top 9 allergens (including dairy!)
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 30 mins
Course Side Dish
Servings 6 servings
Calories 150 kcal

Equipment

  • Pressure Cooker

Ingredients
  

  • 2 ¼ pounds Yukon gold potatoes peeled and chopped into 1-2 inch chunks
  • ½ cup gluten free chicken broth
  • ½ cup dairy free milk such as oat or rice
  • ¼ cup dairy free margarine
  • salt and pepper to taste

Instructions
 

  • Pour the chicken broth into the pressure cooker and place the trivet inside. Pour the potatoes on top of the trivet. Secure the lid and set the pressure valve to "sealing". Set to the manual setting for 10 minutes. When the timer goes off, allow the pressure to release naturally for 5 minutes, then turn the valve to release remaining pressure. Remove the lid and the trivet.
  • Add the dairy free margarine and milk to the pot and mash the potatoes using a potato masher. Mash just until lumps are gone and potatoes have thickened. Add additional milk if needed. Salt and pepper to taste. Serve immediately or keep warm in the pressure cooker until ready to serve.

Notes

Nutrition facts for a ¾ cup serving: Calories: 150, Total fat: 7.6 grams, saturated fat: 2 grams, trans fats: 0 grams, cholesterol: 0 mg, sodium: 252 mg, total carbohydrate: 19 grams, fiber: 1.6 grams, total sugars: 0.8 grams, added sugar: 0.1 grams, protein: 2.3 grams.

Nutrition

Calories: 150kcal
Keyword dairy free, egg free, fish free, gluten free, Instant Pot, peanut free, sesame free, shellfish free, soy free, tree nut 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!

5 Tips for Packing Road Trip Food

Jul 25, 2021 · Leave a Comment

A car on a hilly road

Planning a road trip? Then you’ll need a road trip food list that includes healthy and satisfying meals and snacks!

A cooler with cold cuts, fruit, and vegetables in it.
[feast_advanced_jump_to]

Road trips are such a fun way to see new sights and spend quality time with the family! But for my family, traveling is complicated a bit by my kids' food allergies.

We can’t just drop into any restaurant or convenience store and count on finding allergy friendly foods to eat. And, even if there are restaurants that can accommodate our allergies, it often feels more stressful to dine out than to prepare something ourselves.

With some up front planning, meal time stress on the road can be reduced greatly!

Here are my best tips for eating well on road trips:

Tip 1: Create a meal plan

When I'm planning a trip, I write down meal ideas for each day we'll be traveling. Usually we eat the same things for breakfast and lunch while dinner is a different meal everyday.

Consider your equipment

When making your plan, you'll want to consider what cooking tools you'll have available on your trip. Will you have a microwave? Refrigerator? Full kitchen?

I love bringing my Instant Pot on road trips because it's perfect for one pot meals. I can sauté and pressure cook all in one pot. Plus, it’s easy to pack, cook with, and clean up. I have even taken it camping!

Location

In addition to what equipment you can use, you’ll also want to think about where you’ll be at mealtime.

We usually had breakfast before leaving our hotel or cabin for the day so that was easy. Lunch was often on the road or hiking trail so meals had to be packable. And for dinner, we planned to be back at the cabin so we could cook a meal.

Here is what our allergy friendly meal plan during a recent road trip looked like:

Day 1

  • Breakfast at home
  • Lunch: Sandwiches, fruit, and vegetables
  • Dinner: Dine out (we knew we would be in a larger city that would have some options we’re comfortable with)

Day 2

  • Breakfast: oatmeal packets, no-bake energy bites, fruit (clementines, bananas)
  • Lunch: Sandwiches, fruit, vegetables, chips
  • Dinner: Instant Pot pasta

Day 3

  • Breakfast: Waffles (we made a full batch and used leftovers for sandwiches), fruit
  • Lunch: Beef jerky and meat sticks, no bake energy bites, fruit, vegetables, chips
  • Dinner: Taco bowls with taco meat and black beans, chips, lettuce, black olives, salsa

Day 4

  • Breakfast: Allergy friendly, nut free protein bar, fruit
  • Lunch: Sandwiches, fruit, vegetables, chips
  • Dinner: Chicken breasts, baby red potatoes, and carrots in the Instant Pot

Tip 2: Pack road trip foods strategically

Cooking tools

Whether we’re camping or staying in a hotel or cabin, I have a plastic tote that is designated for cooking tools. Items I might pack in the tote include:

  • Instant Pot
  • Mini waffle maker
  • Batter mixing bowl with cover
  • Large spoon
  • Knife
  • Cutting board
  • Measuring spoons
  • Cooking oil
  • Salt and pepper
  • Can opener
  • Dish scrubber and towel
  • Dish soap
  • Plastic utensils
  • Paper plates and bowls
  • A few zip lock bags in various sizes
  • A couple of plastic containers for leftovers
  • And a few shelf stable foods like:
    • Oatmeal packets
    • Potatoes
    • Small can of black olives (for the taco bowls)
    • Small jar of salsa (also for taco bowls)

If we know we won’t have access to electricity, we bring our small camp stove and supplies to light a fire. In this case, these hobo dinner foil pack meals would definitely be on our menu as would these banana boats for dessert!

Cold foods

When it comes to packing a cooler for a road trip, the main goal is, of course, is to make sure everything stays cold to prevent food-borne illness. 

If a food or beverage can be frozen ahead of time, that helps keep the food cool as well as the entire cooler. I do this with the meats that I’ll be using for our dinners.

For example, for the menu above, I prepared some of the meat ahead of time by following these steps:

  1. I browned a pound of ground beef and a pound of ground turkey together with a chopped onion
  2. I set aside half of the meat mixture to cool and added beans and taco seasoning to the other half.
  3. When both were cool, I put them in quart or gallon-sized zip lock bags and put them in the freezer. This way, it stays cooler longer and helps keep the cooler...cooler! 🙂
  4. I packed these in another gallon-sized zip lock to prevent water from the cooler from getting into the meat.

I also like to put things like lunch meat, veggies, and fruits in containers so they’re easy to pull out and create a little buffet on a picnic table or tailgate.

Side by side photos of a veggie tray and a container of washed red grapes.
A premade veggie tray and container of grapes are both great road trip food options!

We like to use a separate smaller cooler for beverages to reduce clutter in the main cooler and prevent it from being opened as often.

Shelf-stable foods

I have a large canvas bag with lots of pockets that I load up with shelf-stable snacks, plastic utensils, some plates, paper towels, etc.

Allergy friendly foods that we often put in this bag include:

  • Applesauce cups or pouches
  • Sunflower butter cups
  • Rice cakes or safe crackers
  • Cereal
  • Trail mix
  • Granola bars/protein bars
  • No bake energy bites
  • Chips
  • Popcorn

We usually keep this bag in the backseat with the kids so snacks are easy to access, although, this might not be the best plan with smaller kids!

Tip 3: Bring a water bottle

Staying hydrated is just as important as being well-fed, especially if you’ll be doing activities outdoors like hiking. Having a water bottle for each traveler reduces the number of beverages you have to buy which helps reduce waste and saves you money.

Even though I’m not a huge fan of flavoring water all day long, my kids sometimes like adding an individual lemonade packet or another flavoring to their water bottle for a little variety. These are easy to pack and mix!

We often bring a gallon jug of water that we’ve frozen ahead of time which not only helps keep things cool but also becomes a very refreshing beverage as it melts! 🙂

Tip 4: Convenience store picks

When you’re on a road trip, you’re probably stopping at convenience stores frequently. It can be really tempting to grab a bag of chips, candy, and soda each time you stop. But, at the end of the day, all of that sugar and salt can make you feel pretty crummy. 

Sure, some of those treats have their place but there are some healthy options at convenience stores, too. Some of my favorite allergy friendly options include:

  • Nuts and seeds - these provide protein, fiber, and healthy fats and are very satisfying. If you have allergies to nuts obviously you wouldn’t choose nuts but also be sure the seed options don’t have any cross-contact with nuts.
  • Seed butters - Sunflower butter, watermelon seed butter, pumpkin seed butter - there are so many options these days! You can also make a jar of this nut free chocolate spread for a sweeter option.
  • Fruit - Some convenience stores might only have bananas, oranges, and apples (if they have fruit at all) but I’m seeing more of them with fresh fruit cups. Dried fruit is also an option (again, be sure there’s no cross-contact with nuts) as well as fruit cups like applesauce.
  • Vegetables - These are a little more difficult to find but some of the bigger convenience stores sometimes have mini bags of carrots or cups of fresh-cut vegetables.
  • Meat sticks/jerky - While this would be considered more processed meat which means it’s salty, it does provide protein which can leave you feeling more satisfied than a bag of chips or animal crackers.
  • Whole-grain crackers (gluten free if needed) - Look for items that have 2 or more grams of fiber per serving. Again, this is helpful for feeling full and satisfied.

Tip 5: Take notes for the next trip

A lined journal with a road trip meal plan and colored pencils on it.

One thing I always appreciate after a trip is having some notes written about what worked well, and what I wished I had done differently.  

I try to journal a little every day of our trip about what we did, and what we saw, and I might add a couple of notes about what/where we ate.

It doesn’t always happen but sometimes I will type up my meal and snack plan along with a list of groceries and cooking utensils and save it in a vacation folder. After the road trip, I can update it based on what worked well and what I would do differently.

Then, when I start planning for the next trip, I already have a meal plan, snack list, and list of kitchen tools I need to pack. This makes the next trip so much easier to plan for!

Road trip food list 

Breakfast Ideas

  • Oatmeal packets
  • Overnight oats
  • No-bake energy bites
  • Granola bars
  • Protein bars
  • Waffles
  • Cereal
  • Trail mix
  • Fruit: apples, oranges, clementines, bananas, grapes, pre-cut melon, berries, applesauce cups/pouches, fruit cups, dried fruit
  • Protein shakes (we like these from Orgain and they also have a kids version. Use code KRISTI30 for 30% off your first order)

Lunch Ideas

  • Sandwiches with deli meats on “safe” bread, a bun, tortilla, or waffle
  • Seed butter (like Sunbutter) on a rice cake or apple slices
  • Fresh cut veggies with individual hummus cups or homemade hummus
  • Homemade "lunchables" with cubes of deli meat, gluten free crackers, fruit, and veggie sticks.
  • Pasta salad
  • Preassembled salad jars
  • Chicken salad (made with vegan mayo if needed)

Dinner Ideas

These dinner ideas are for limited kitchen equipment. If you have a full kitchen available, there are many more!

  • Taco bowls (corn chips, taco meat with black beans, shredded lettuce, salsa, black olives, cheese (if safe)
  • Instant Pot pasta
  • Hobo dinners or other foil pack meal
  • Precooked rotisserie chicken with instant potatoes or rice and a frozen vegetable
  • Grilled burgers with foil pack potatoes and carrots
  • Chicken breasts or thighs grilled and served with rice from a pouch and veggies

Snack ideas

  • Applesauce cups or pouches
  • Sunflower butter cups
  • Rice cakes or safe crackers
  • Cereal (we really enjoyed chocolate Cheerios on our last trip!)
  • Cereal bars
  • Trail mix
  • Granola bars
  • Protein bars
  • No bake energy bites
  • Nuts* or seeds
  • Tuna or salmon pouches*
  • Chips
  • Popcorn
  • Banana Bread Muffins
  • Oatmeal applesauce cookies

*A top 9 allergen

Related recipes

  • Oatmeal Applesauce Cookies {Top 9 Allergen Free!}
  • Nut Free Trail Mix {Allergy Friendly and Gluten Free}
  • Allergy Friendly No Bake Snack Bites
  • Nut Free Granola Bars

Proats (Protein Overnight Oats)

Jul 11, 2021 · 2 Comments

Protein overnight oats topped with berries

Looking for an easy, convenient, and nutritious breakfast? Try these protein overnight oats (aka proats)! A nutritious and delicious breakfast could not be easier than this!

A jar of protein overnight oats with berries on top
[feast_advanced_jump_to]

Why I love protein overnight oats (proats)

One of the biggest objections I hear about eating breakfast is time. No time to prepare it and no time to eat it before heading out the door.

I love proats because they're the perfect breakfast for the time-crunched! They're made the night before and all you have to do in the morning is grab it from the refrigerator.

Not only that but it’s got all of the nutrition bases covered.

  • Carbohydrates from whole grain oats
  • Protein from sunflower butter and protein powder
  • Healthy fats from sunflower butter and flaxseed meal
  • Calcium and vitamin D from fortified dairy-free milk
  • If you add fruit, you add more fiber, vitamins, and minerals!

People with food allergies and intolerances have a wide variety of foods they’re avoiding but this base recipe can be easily adapted for your diet and is free of the top 9 allergens.

Ingredients for protein overnight oats in a bowl

Proats ingredients

To make this quick breakfast, you’ll need the following ingredients:

Old-fashioned oats - If you’re avoiding gluten, you’ll want to make sure to use gluten free oats that do not have cross-contact issues with wheat.

Dairy free milk substitute - I have used both oat milk and soy milk for this recipe and both work well. One advantage of milk substitutes from legumes (soy, pea) is they have about the same amount of protein as cow’s milk. Most dairy substitutes are fortified with calcium and vitamin D but I recommend making sure whatever you choose has those nutrients included.

Dairy free protein powder - I used Orgain naturally unsweetened protein powder which is a plant-based protein powder with minimal flavor. I prefer unsweetened protein powders but you can use a flavored one if that’s what you have as well. If you’re making overnight oats for a baby or a smaller child, you can omit the protein powder or use a smaller amount.

If you want to give Orgain a try, go to their website and use the code KRISTI30 for 30% off your first order!

Sunflower butter - This adds additional protein as well as healthy fats to your breakfast. If you're not allergic to tree nuts or peanuts, you can swap almond butter or peanut butter for sunflower butter. Another top 9 allergen-free option is pumpkin seed butter which has similar nutrients.

Ground flaxseed - This is a great addition for added fiber and healthy fats, however, you can omit it if you’d like. If omitted, your overnight oats may be slightly less thick but still just as tasty!

Cinnamon - This is another ingredient that can be omitted if you don’t like it but I love the flavor of the cinnamon in these overnight oats!

Maple syrup - This is totally optional! I sometimes just skip it and add some mashed banana for natural sweetness. I also find that adding fruit on top adds enough sweetness without maple syrup. If you don’t have maple syrup or prefer another sweetener, feel free to swap in what you like (brown sugar, white sugar, honey, etc).

Fruit/toppings - I like to top my overnight oats with frozen berries. As they thaw, they add a little moisture to the mix which leads to a nice consistency. I like to add fresh berries if I have them on hand. You can add any kind of fruit you like! I will also sometimes put some unsalted sunflower seeds on top for crunch.

Overnight oats with raspberries on top

How to make proats

The process of making these overnight oats is pretty simple!

  1. Put all of the ingredients in a bowl.
  2. Stir until mixed well.
Two photos of overnight oats ingredients being combined

3. Pour into a container (I like a half-pint mason jar which will leave some room on top for added fruit and other toppings)

4. Refrigerate for at least 2 hours or overnight. If you let them sit for 2 hours, the oats will still have some chewiness which I happen to like. If you like less “bite” in your oats, then let them sit for at least 4 hours.

Two photos of overnight oats being transferred to a mason jar

5. Top with fruit, seeds, gluten-free granola - whatever you like!

6. Enjoy!

Recipe Tips and FAQs

Are overnight oats a good source of protein?

These overnight oats get a protein boost from plant-based protein powder and sunflower butter. Depending on the milk substitute you use, it will also add to the protein total. 

For this recipe, I used oat milk which doesn’t have as much protein as pea protein milk but, with the protein powder and sunflower butter, this recipe provides about 20 grams of protein per serving. This will vary depending on the type of protein powder you use, too. This is definitely a good amount of protein for breakfast for most adults.

Protein overnight oats

Is it bad to eat overnight oats every morning?

Not at all! If you like them there’s nothing wrong with enjoying them every morning! I always tell people I’d rather have you eat the same thing every morning than eat nothing at all. These overnight oats will get your day started on the right track, nutritionally speaking.

Can I add chia seeds to these overnight oats?

Yes, you can add chia seeds in place of the ground flaxseed. The consistency might be a bit thicker but you can add a little more milk to the desired consistency. Chia seeds are an excellent source of fiber providing about 5 grams of fiber in 1 tablespoon. 

Can I eat overnight oats hot?

Yes, you can! I was not sure about eating cold oatmeal initially so I heated them up and they were good that way, too. I did find that I needed to add some more liquid to make them the right consistency for my taste.

More breakfast recipes

  • Easy Dairy Free Waffles {Gluten, Egg and Soy Free}
  • Gluten Free Sausage {Allergy Friendly}
  • Silly Monkey Smoothie
  • Allergy Friendly No Bake Snack Bites

📖 Recipe

A jar of protein overnight oats with berries on top

Proats (Protein Overnight Oats)

Kristi Winkels, RDN, LD
These proats are the perfect breakfast for the time-crunched. Make them the night before and grab them from the refrigerator on your way out the door. This easy breakfast is free of the top 9 allergens.
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 5 mins
Refrigerator time 4 hrs
Total Time 4 hrs 5 mins
Course Breakfast
Servings 1 serving
Calories 360 kcal

Ingredients
  

  • ¼ cup old-fashioned oats gluten free if needed
  • ½ cup dairy free milk substitute I used oat milk
  • 2 tablespoons dairy free protein powder I used Orgain natural unsweetened
  • 1 tablespoon sunflower butter
  • 1 tablespoon ground flax seed
  • 1 teaspoon maple syrup optional
  • ½ teaspoon cinnamon optional

Instructions
 

  • Combine all of the ingredients in a bowl, mixing well. Transfer to a container such as a half-pint mason jar. Cover and refrigerate for 4 hours or overnight.
  • Eat cold right from the refrigerator topped with fruit, sunflower seeds, or gluten free granola. You may also heat them in the microwave for about one minute (you may need to add a bit more milk or water to your desired consistency).

Notes

Nutrition facts for one recipe:
Total calories: 360, total fat: 15.5 grams, saturated fat: 1 gram, cholesterol: 0 mg, sodium: 148 mg, total carbohyrates: 40 grams, fiber: 9.2 grams, sugars: 6 grams, added sugars: 4 grams, protein: 20 grams
*Nutrition analysis was done with generic brand oat milk and sunflower butter. Totals may vary depending on the brands used.

Nutrition

Calories: 360kcal
Keyword dairy free, egg free, gluten free, peanut free, soy free, tree nut 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 Protein Powder

Jul 4, 2021 · 6 Comments

Scoops of vanilla and chocolate allergy free protein powder

Allergy free protein powder is an excellent way to add protein to meals and snacks but without the top 9 allergens. In this post, you'll learn why protein powder can be useful, how much to use, allergy free brands, and recipes to try.

[feast_advanced_jump_to]

What is protein and why is it important?

Protein is made up of amino acids which help build and repair tissues, build muscle mass, and many other functions in the body. In short, protein keeps us going strong!

Getting enough daily protein may not be a challenge if you’re including a 2 to 3-ounce portion of meat, poultry, or fish, at one or two meals per day. 

But protein is important to have throughout the day, even in smaller amounts. Protein helps slow down the digestion of the rest of the meal making you feel more satisfied for longer after the meal. In other words, protein helps the meal stick with you longer.

Scoops of allergy free protein powder in vanilla and chocolate flavors

How much protein do I need?

The amount of protein you need depends on your age, activity level, and a number of other factors. 

The Dietary Reference Intake for protein in the United States is  0.8 grams of protein per kilogram of body weight. For someone weighing 150 lbs, that would be about 55 grams of protein.

For kids, protein needs vary based on age. 

  • 1-3 years old: 13 grams
  • 4-8 years old: 19 grams 
  • 9-13 years old: 34 grams
  • Girls 14-18 years old: 46 grams
  • Boys 14-18 years old: 52 grams

For reference, a 3-ounce piece of meat, poultry, or fish has about 20 grams of protein.

If you'd like individualized recommendations for yourself or your child, I can help in my nutrition coaching program!

Benefits of protein powder

Many of the common food allergens are good sources of protein so it can sometimes seem difficult to find good alternatives.

Cow’s milk, for example, provides 8 grams of protein per cup. But many popular milk substitutes such as oat, almond, and coconut milk have only about 1 gram per 1 cup serving.

Adding protein powder to these milk substitutes can give a protein boost!

Protein powder is also very versatile! You can mix it into many different foods to add that extra protein. Oatmeal, dairy-free pudding, and yogurt, pancakes and waffles, muffins, granola bars, no-bake snack bites are just a few places where you can add protein powder.

Should I give my child protein powder?

Child eating dairy yogurt with allergy free protein power added

Protein powder can help to add protein to meals where protein options are limited.

Breakfast is a meal that many people struggle to get in some protein, especially when managing multiple food allergies. Adding a little bit of protein powder to oatmeal or a smoothie can give your child a protein boost. 

With that said, I wouldn’t recommend adding protein powder all day long to your child’s food. If there is already a protein source in the meal (meat, poultry, fish, legumes, nuts/seeds, eggs, dairy products), then protein powder may not be necessary.

Which protein powder is best for me?

When I choose a protein powder, I consider the following things:

  1. Is it safe? Of course, this is always an important question when you’re managing food allergies. Always check ingredients carefully every time you buy any food, including protein powder. You might also want to contact the manufacturer to ask about production practices to ensure there is no risk of cross-contact with other allergens. 

Protein powder options that are free of the top 9 allergens include:

  • Rice protein
  • Pea protein
  • Hemp protein
  • Pumpkin seed protein
  • Sunflower seed protein
  1. What are the ingredients? Protein powders often have “extras” added to them including vitamins, minerals, and sweeteners. I look for powders that have minimal ingredients. This is also an important consideration if you’re choosing the protein powder for children as their vitamin and mineral needs are less than that of an adult.
  1. What does it taste like? When you’re buying, you won’t know what it tastes like so it comes down to trial and error. When shopping for protein powders, look for small sample-sized packets so you can try a little before committing to a large canister.

I like to buy unsweetened protein powder. This way, it has fewer ingredients and it’s more versatile. I can use an unsweetened protein powder in a sweet or savory dish without throwing off the flavor.

Allergy friendly protein powder brands

As I mentioned earlier, there are more and more plant-based protein powders ideal for those with dairy or egg allergies.

Unfortunately, many of these plant-based protein powders have advisory statements (“Manufactured in the same facility as tree nuts” for example). 

These are a few brands that don’t have advisory statements and are free of the top 9 allergens.

Nutribiotic Rice Protein powder

This one is unflavored and the only ingredient is brown rice protein. It also has no advisory statements so it’s a great option for those avoiding any of the top 9 allergens and it's also gluten free.

It has been my go-to protein powder for a while because my son would actually eat it without complaints! It’s easy to add to foods without ruining the flavor.

For 2 tablespoons of this powder, you’ll get 12 grams of protein and 60 calories.

Orgain natural unsweetened plant-based protein powder

Made with Orgain’s organic protein blend which includes pea protein, brown rice protein, and chia seeds, this option isn’t good for those with legume allergies but it is free of the top 9 allergens and is gluten free.

Please note: Orgain protein powders are made in facilities that process peanuts and dairy. I asked Orgain about their practices to prevent cross-contact and received this response:

Safety and quality is of utmost importance at Orgain. Our facilities follow a stringent Allergen Control Plan and Good Manufacturing Practices (GMP) to minimize the risk of cross contamination. These procedures include: scheduling products with allergens at the end of the production cycle, segregation of all allergen ingredients from non-allergen ingredients, and scrupulous sanitation practices followed by inspection and testing to ensure no allergenic material is left on the equipment that could contaminate the next batch.

Please review our Help Center articles regarding allergens and our manufacturing practices.

Orgain, March 2021

Varieties include chocolate, vanilla, and natural unsweetened. I prefer the natural unsweetened because, again, it’s versatile. My son can detect it when mixed into foods but it’s not a turnoff for him and that’s good enough for me!

Ingredients include pea protein, brown rice protein, chia seeds, and Orgain’s organic creamer base (acacia gum, high oleic sunflower oil, rice dextrin, rice bran extract, and rosemary extract), natural flavors acacia gum, guar gum, and xanthan gum. So it has more ingredients than the Nutribiotic brand but is still pretty clean.

Two scoops (¼ cup) of this protein powder provide 140 calories, 21 grams of protein as well as 4.5 grams of fat (0.5 grams saturated fat), and 7 grams of carbohydrates including 4 grams of fiber. It also has 35 milligrams of calcium and 6 milligrams of iron.

Shop Orgain

Go to Orgain.com (affiliate link) and use the promo code Kristi30 for 30% off your first order!

Hemp Yeah!

Like Nutribiotic, Hemp Yeah! protein powders contain just one or two ingredients depending on the variety you choose. It is hemp-based so it's free of the top 9 allergens and certified gluten free.

I haven't had a chance to sample this one but the Max Protein variety contains just two ingredients (hemp protein and oregano extract) and one serving (¼ cup) contains 140 calories, 20 grams of protein, and 3 grams of fiber.

OWYN (Only What You Need)

This company makes ready-to-drink shakes as well as protein powder. There isn't an unflavored/unsweetened variety; flavors include vanilla or chocolate.

The protein is sourced from pea protein, pumpkin protein, and chia seeds and the powders also contain OWYN's superfoods and greens blend (broccoli, kale, and spinach). It is flavored with cane sugar, monk fruit extract, and natural flavors.

These protein powders are certified gluten free and free of the top 8 allergens. One serving (2 scoops) provides 140 calories and 20 grams of fiber.

Shop OWYN

Go to liveowyn.com and use the promo code KristiWHealth for 20% off your order.

Recipes that use protein powder

I have several recipes that incorporate protein powder for a protein boost. Also, be sure to check out my nut-free protein bar post for convenient snacks when you're on the go!

  • Allergy Friendly No Bake Snack Bites
  • Proats (Protein Overnight Oats)
  • Easy Dairy Free Waffles {Gluten, Egg and Soy Free}

Easy Dairy Free Waffles {Gluten, Egg and Soy Free}

Jun 5, 2021 · 1 Comment

Dairy free waffles with maple syrup

These dairy free waffles are free of the most common allergens including dairy, eggs, and gluten. Enjoy them hot off the waffle iron or freeze the leftovers for a quick breakfast that beats a toaster waffle any day!

A waffle topped with berries

[feast_advanced_jump_to]

When you have multiple food allergies, it can be hard to find breakfast foods that are are satisfying and safe all at the same time.

Waffles are a great breakfast option because they're so versatile. We usually top them with pure maple syrup but there are lots of ways to enjoy a good waffle!

For example, spreading sunflower butter or another safe nut/seed butter on top adds protein to your breakfast (or any other meal/snack!)

Waffles can also be used in place of bread to make sandwiches!

Why this recipe works

These dairy free waffles are really easy to make and they’re free of the most common allergens including eggs, soy, dairy, and gluten.

And guess what? They’re still crispy on the outside, soft on the inside, and so delicious you can eat them without any toppings!

I used to just make waffles with this pancake recipe and they were fine. But I decided they really could be better. So I started to research what gives a waffle that crispy-on-the-outside texture. And the answer was fat! Adding a bit more fat made these waffles the texture I was looking for.

What goes into this recipe

Waffle ingredients including gluten free flour, protein powder, baking powder, salt, sugar, egg replacer, milk substitute, oil, and vanilla.

Ingredient notes

  • Flour - I use an all-purpose gluten free flour from Bob's Red Mill. You can use whatever flour works for you (even wheat flour if you can have it). Please note that the consistency of the batter might vary depending on the flour blend you use. If the batter is too thick to pour, you can add additional milk to thin it a bit.
  • Egg replacer - To make egg free waffles, I use Bob's Red Mill Egg Replacer. If you have Ener-G Foods egg replacer you can use that as well, just use 1 ½ teaspoons instead of 1 tablespoon. No need to avoid eggs? You can use one egg instead.
  • Dairy free milk - Many waffle recipes have cow's milk or buttermilk and sometimes even butter included. To make dairy free waffles, you just need a milk substitute of some kind. I have tested this recipe with both soy milk and oat milk and both work well.

Waffle iron options

I'm a sucker for kitchen appliances so I have a couple of waffle iron options in my kitchen. We often make these waffles in a Belgian waffle maker. This makes the process pretty fast because one Belgian waffle takes up a lot more batter than a standard waffle. The large waffle is cut into four and frozen in those smaller pieces.

I also really like my Dash waffle maker!

A mini waffle maker with a waffle on it.

Yes, it's little - it makes 4-inch round waffles. Using this waffle iron makes the waffle-making process a little longer. So, why do I do it? Two reasons:

  • The waffle maker is super easy to clean (maybe makes up for the time lost in making a bunch of little waffles?)
  • They're the perfect size for sandwiches!

How to make this recipe

Start by adding all of the dry ingredients including the flour, sugar, baking powder, egg replacer, and salt to a mixing bowl. Mix them together with a whisk.

Two images showing the dry ingredients being added to a mixing bowl and mixed.

Next, add the wet ingredients including the milk, oil, and vanilla.

Two images showing wet ingredients added to a mixing bowl and mixed with a whisk.

Next, preheat your waffle iron and spray with safe cooking spray. Cook the waffles according to the manufacturer's instructions for your waffle iron. My waffles took about 5 minutes each using a Belgian waffle iron.

Two photos showing a waffle iron being sprayed with cooking spray and a fully cooked waffle.

Recipe tips and FAQ's

Can I add protein powder? Yes, I sometimes do to give the waffles a protein boost. I add ¼ cup to the dry ingredients. I usually have to add an additional ½ cup milk to get the batter to the right consistency.

What consistency should the batter be? The batter will be pourable but pretty thick. If you use a thinner milk substitute like rice milk, start with about 1 ½ cups, mix, and then add the remaining amount depending on the consistency. It should be the consistency of a thick milkshake.

Topping ideas - If you just want to have a waffle the traditional way, you can't beat pure maple syrup! My grandpas both made their own each year so I wouldn't dream of using any cheap imitation.

I like to top my waffles with berries, too. I always have frozen berries on hand but will sometimes use fresh ones if they're available. If we really want to get fancy, we might top it with a little dairy free whipped topping.

Two dairy free waffles topped with coconut whipped cream and maple syrup.

Waffle breakfast sandwiches

A good bread that is free of the most common allergens can be hard to come by. We've found a few brands that are OK but they are usually pretty dry and crumbly.

Guess what? Waffles work well as a bread substitute for sandwiches! This recipe is on the slightly sweeter side because it has some sugar added. If you aren't a fan of mixing sweet and savory, omit the sugar and add a little salt and pepper or other herbs and spices. Here are a few sandwich ideas:

  • Sunflower butter and jelly
  • Sunflower butter and banana (trust me - it's delicious!)
  • Ham and dairy free cheese (kind of like a grilled cheese)
  • Sausage, dairy free cheese, and veggies like spinach and tomato slices
  • Turkey or chicken, lettuce, veggies of your choice, and a slice of avocado
  • Hummus topped with veggies

More breakfast recipes

  • Oat Milk Pancakes {Allergy Friendly!}
  • Wheat Free Pumpkin Muffins
  • Wheat Free Banana Bread
  • Eggless Chocolate Zucchini Muffins

📖 Recipe

Dairy free waffles with maple syrup

Dairy Free Waffles {Top 9 Allergen Free!}

Kristi Winkels, RDN, LD
These dairy free waffles are also gluten free and free of the top 9 allergens. Enjoy them topped with maple syrup or use them as bread for a breakfast sandwich. Yum!
5 from 2 votes
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 5 mins
Total Time 17 mins
Course Breakfast
Servings 12 4 inch waffles
Calories 223 kcal

Ingredients
  

  • 2 cups gluten free all purpose flour blend (like Bob's Red Mill All Purpose Gluten Free Flour)
  • 2 tablespoons granulated sugar
  • 1 tablespoon baking powder
  • 1 tablespoon Bob's Red Mill Egg Replacer
  • 1 teaspoon salt
  • 2 cups dairy free milk substitute* such as soy or oat milk
  • ½ cup canola oil
  • 1 teaspoon vanilla

Instructions
 

  • In a mixing bowl, combine the flour, sugar, baking powder, salt, and egg replacer. Add the milk, oil, and vanilla and mix well.
  • Preheat waffle iron and coat with cooking spray. Pour enough batter to fill the wells and cook according to manufacturer instructions. Serve warm and/or store leftovers in an airtight container and freeze them for future use. 
    Makes 4 Belgian waffles or 12 (4-inch) waffles.
    *If using rice milk, start with 1-½ cups milk and gradually add the remaining to the right consistency. 

Notes

*To boost protein, add ¼ cup of your favorite protein powder to the dry ingredients (read this post for some of my favorite allergy friendly options). Add an additional ½ cup milk substitute. The batter will be thick but pourable.

Nutrition

Serving: 14 inch waffleCalories: 223kcalCarbohydrates: 25gProtein: 3gFat: 11gSaturated Fat: 1gSodium: 408mgFiber: 3gSugar: 6g
Keyword dairy free, egg free, gluten free, peanut free, sesame free, soy free, tree nut 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!

Cross-Contact and How to Prevent It

May 24, 2021 · Leave a Comment

A platter of food with cross-contact

Cross contact is an important risk to be aware of when you have food allergies or Celiac disease. In this guide, we’ll dive into what cross-contact is, where it can happen, and how to prevent it so you stay healthy and safe.

[feast_advanced_jump_to]

What is Cross-Contact?

I see the terms cross-contamination and cross-contact used interchangeably a lot. While they both generally mean the same thing, there is an important distinction between the two.

First, let’s talk about cross-contamination. This happens when you transfer bacteria from one food to another. It can happen at any time during food production and can cause food-borne illness (aka food poisoning).

To prevent this, you must keep foods that are raw or not washed away from prepared, ready-to-eat foods.

For example, if you put a piece of raw meat on a cutting board and then use the same cutting board to chop up raw veggies for your salad, you have introduced potentially harmful bacteria to your salad. This is cross-contamination.

Now, when you cook that meat to a certain temperature the bacteria would be killed and it would be safe to eat. 

So, what is cross-contact? This happens when foods come into contact with each other and their proteins mix. When this happens, each food contains a little bit of protein from the other.

Even the tiniest amount of a food allergen can cause a reaction. Cooking the food doesn't remove the allergen.

This is the key difference between cross-contamination and cross-contact.

In the food allergy world, we use the term cross-contact when referring to allergens because, again, cooking foods with allergens does not remove the allergens. 

When you have food allergies, it doesn’t really matter what you call it as long as whoever is preparing the food understands that important point.

A platter of food with cross-contact
Cross-contact happens when a safe food touches an allergen.

Tips for preventing cross-contact while preparing food

Wash all utensils with soap and water before and after handling food allergen(s).  This includes pots, pans, knives, stirring spoons, cutting boards, etc. Many people may think it is good enough to just "wipe off" utensils.  Unfortunately, this is a very common mistake.  If you're trying to explain it to someone and they're not getting it, use the raw meat analogy.

Wash all surfaces where foods containing food allergen(s) were prepared with soap and water. This one goes right along with the utensils. Again, treat the allergen(s) the way you would raw foods to avoid cross-contamination.

Wash hands often. You really can't go wrong with good handwashing habits!

A dish being washed with soap and water to prevent cross contact

Be mindful of shared containers

Shared containers of food are one example of where cross-contact happens at home. This is especially challenging for people avoiding gluten/wheat. 

Think about how you normally would make a peanut butter (or sunflower butter) and jelly sandwich. You get out your bread, then you take your knife to the jar of peanut butter, spread it on the bread, and then dip the knife into the jelly jar, then spread it on the sandwich. 

Oops....that jelly is now the victim of cross-contact which puts you at risk if you're following a strict wheat/gluten free diet.

If you’re a family that has one person who is allergic to a food but the rest of you eat it, you will want to have strategies in place to avoid this.

A jar of peanut butter and jelly with separate utensils to prevent cross-contact.
Using a clean utensil for each shared container can help prevent cross-contact.

One thing I do is only use spoons in jars instead of knives. Yes, you can use a spoon to spread things on bread but using a spoon is a reminder to me that I’m taking what I need and not dipping it back into the jar. If I must get more, I need to get another spoon.

Another shared container that might be contaminated with wheat is sugar containers when baking with wheat flour.

Many people measure out flour first and then use the same measuring cups to measure out sugar. This introduces wheat into the sugar and anything you bake with it (using gluten free flour or not) will potentially contain wheat.

These are just a few examples of cross-contact in shared containers. Take some time to think about your allergens and kitchen processes where cross-contact might occur. Then create systems to prevent it.

Cross-contact when dining out

Dining out is one of the most challenging parts of eating with food allergies because we don’t have control over what is going on in the kitchen.

To prevent cross-contact at restaurants, be sure to communicate with restaurant staff about your food allergies.

My son who is allergic to wheat, barley, dairy, eggs, and peanuts loves a certain Mexican restaurant where almost everything is safe for him. The only thing he can’t have there are flour tortillas, cheese, and sour cream. It’s a place where he can get a healthy, well-balanced meal and he really enjoys it!

But just because most of the ingredients are safe doesn’t mean he can always get a safe meal there. As workers put together each order, shredded cheese creeps into other containers making those safe ingredients unsafe.

So what can you do? 

Communicate clearly about your allergens. This can be hard but the more you do it, the easier it will be. Many restaurant staff members really care and want to make sure you have a safe meal.

Ask workers if they can change their gloves. Don't worry if it feels high maintenance. Your safety is important and you're worth the trouble!

Ask if there are certain ingredients available from a fresh container that hasn’t been contaminated. Sometimes restaurants will have portioned out ingredients for takeout orders or for people with food allergies. You’ll never know if you don’t ask! And asking might help plant the seed that doing that would be helpful for future diners with allergies.

Go to the dining out with food allergies post for more tips.

Cross-contact during gatherings

Whether it’s a family gathering, a company party, or gathering with friends there is one thing that is almost certain: there will be food!

Now, there are lots of things to consider when it comes to gatherings. We’ll just focus on preventing cross-contact during a buffet-style meal.

A person dishing up various foods at a buffet style gathering.
Utensils touching other foods while dishing up is one common cause of cross-contact at a buffet.

In this type of meal, each person goes through the line and dishes up their own food. The risk of cross-contact can be high, even when being very aware.

For example, when serving some type of meat on a bun such as pulled pork or a sloppy joe, it is very difficult not to touch the bun with the tongs or spoon. That utensil then goes back into the meat causing cross-contact.

You can do some things to reduce the risk whether you’re hosting or attending a buffet-style gathering:

  1. Allow those with food allergies to dish up first. When we get together with my family, my kids always go through the line first. We encourage them to take a generous portion so they don’t have to go back through the line after everyone else has dished up.
  2. Set aside some of the dishes that might come into contact with allergens (such as meat that will go on a bun). Keep that separate from other foods.
  3. Set up the serving area to keep “safe” foods separate from foods that contain allergens. For example, if someone has a shellfish allergy, move the shrimp cocktail to a separate table or area on the buffet line. If you are having tacos and someone has a dairy allergy, move the cheese and sour cream to a separate area.
  4. Have separate utensils for everything!
  5. Teach little ones to use utensils or ask for help in dishing up rather than using their fingers.

Even with all of the strategies in place, cross-contact happens. The important thing is that you don’t take the risk of eating the food that has come into contact with your allergen(s). 

For this reason, try to have a backup plan. Pack a meal in case there isn’t safe food available. This isn’t ideal but it’s better than watching everyone else eat while you’re starving!

For more about label reading and cross-contact, visit the common food allergies page.

Nut Free Trail Mix {Allergy Friendly and Gluten Free}

May 18, 2021 · Leave a Comment

Nut free trail mix

Nut-free trail mix can be difficult to find ready-made so why not make your own? Not only does making your own mix allow you to customize to your specific allergens and taste but you’ll save money, too!

Nut free trail mix

Trail mix gets its name because it’s made for on-the-go snacking. You don’t have to be hiking to love this portable snack!

Many trail mixes that you buy at the store contain common allergens such as tree nuts, peanuts, dairy, and gluten.

Here are some tips for creating your own allergy friendly, gluten free, nut free trail mix.

Start with a whole grain

When I make a trail mix, I love to incorporate some type of cereal. Whole grain cereals like Corn Chex, Rice Chex, or Cheerios are good options for a gluten free trail mix.

The carbohydrates in the cereal are filling and provide quick energy. Plus, cereal is an inexpensive ingredient that kids tend to love.

Another whole grain option is popcorn. Popcorn is naturally gluten free and is a good source of fiber. Try sprinkling different seasonings on it like cinnamon, chili powder, or Italian seasoning to add a flavor punch to your trail mix.

Power up with protein  

Protein makes a snack more filling and satisfying. Most trail mixes include tree nuts and peanuts but those are obviously not options for everyone!

Pumpkin seeds are a great addition to a trail mix because they not only provide protein and fiber but also have vitamin E and other antioxidants as well as magnesium. 

Another nut-free protein option is sunflower seeds. The downside is their small size makes them more difficult to eat one by one but they’re great by the handful!

Add something sweet

Most trail mixes mix a little something savory (like nuts) with something a little sweet. 


Dried fruit adds sweetness without all of the sugar of chocolate candy that is often in prepared trail mixes. There are so many different dried fruits to choose from but I love dried cranberries, cherries, blueberries, and banana chips. Try to find dried fruit that doesn’t have a lot of added sugar for the healthiest trail mix.

I also like to add a few chocolate chips to my kids’ trail mix. We love the Enjoy Life Foods Mega chunks (big chunks of chocolate - what’s not to like?!) We also like Nestle’s allergen free white chocolate morsels just to mix it up once in a while.

Mix it up

I usually make single-serving bags/containers of trail mix rather than making it in bulk.

Often when making in bulk, smaller ingredients (like sunflower seeds) fall to the bottom making it difficult to get an even distribution of ingredients.

If you want to make several servings of trail mix at a time, consider creating an assembly line of your ingredients and filling individual baggies.

This process doesn’t have to be too complicated or precise. 

Here are approximate amounts that seems to work well in a trail mix:

  • ¼ cup whole grain gluten free cereal (like Cheerios)
  • 2 tablespoons no sugar added dried fruit (like raisins and banana chips)
  • 2 tablespoons sunflower or pumpkin seeds
  • ½ tablespoon chocolate chips (like Enjoy Life)
Nut Free Trail Mix

The nutrition content is going to vary a bit but, in general, this mix will provide approximately:

  • 220 calories
  • 13 grams of fat
  • 3 grams saturated fat
  • 55 milligrams sodium
  • 28 grams carbohydrates
  • 3.5 grams fiber
  • 9 grams sugars (1 gram added sugars)
  • 5 grams protein

Have fun with different flavor combinations and enjoy! 🙂

More snack ideas

  • Allergy Friendly No Bake Snack Bites
  • Dairy Free Microwave Popcorn
  • Nut Free Granola Bars
  • Allergy Free Snacks That Kids (And Adults) Love
  • « Go to Previous Page
  • Go to page 1
  • Go to page 2
  • Go to page 3
  • Go to page 4
  • Go to page 5
  • Go to page 6
  • Interim pages omitted …
  • Go to page 20
  • Go to Next Page »

Primary Sidebar

Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

More about me →

Latest posts

  • Vegan Twice Baked Potatoes
  • Gluten Free Tomato Soup {Dairy Free}
  • Oat Milk Hot Chocolate {Dairy Free}
  • Easy Oat Milk Chocolate Pudding {Dairy and Gluten Free}

Fall favorites

  • Gluten Free Pumpkin Cookies
  • Allergy Friendly Pumpkin Bars
  • Gluten and Dairy Free Apple Crisp
  • Wheat Free Pumpkin Muffins

Popular

  • Dairy Free Buttercream Frosting
  • Nut Free Chocolate Spread
  • Easy Eggless Meatloaf {Instant Pot or Oven}
  • Allergy Free Protein Powder

Footer

^ back to top

About

  • About Kristi
  • Privacy Policy
  • Ad Disclosure
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Get in Touch

  • Contact
  • Work with me

As an Amazon Associate, I earn from qualifying purchases.

Copyright © 2022 Eating With Food Allergies

Cookies aren't just for eating
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie SettingsAccept
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT