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Eggless Coffee Cake {Gluten Free + Allergy Friendly}

Apr 18, 2021 · 7 Comments

Eggless coffee cake

This eggless coffee cake is moist and delicious with layers of cinnamon and brown sugar throughout. Your brunch guests won’t even know that it’s free of eggs, dairy, wheat, gluten, soy, and nuts!

Eggless coffee cake
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When I told my kids I was making coffee cake they were a little disappointed. "Coffee...in cake? Yuck!" They said.

Then I explained that coffee cake doesn't have coffee in it but that it is a perfect accompaniment to a hot cup of coffee.

Not being coffee drinkers, they still didn't really buy into the idea of coffee cake. It wasn't until the cake was done baking and the aroma of cinnamon filled the house, that they started to show some serious interest!

Both of my kids are allergic to eggs, so I needed to find out how to make an eggless coffee cake. And because one of my kids is allergic to dairy, wheat, barley, and peanuts, I needed to make the cake free of those allergens. And then I figured I might as well make it free of top 9 allergens so even more people could enjoy it! 🙂

How do you make a cake rise without eggs?

Baking without common allergens can be a challenge. Baked goods rise because of a combination of ingredients.

Gluten creates a structure that allows air pockets to form and the cake to rise. Eggs also help the dough to rise, provide moisture, and work as binders to hold it all together. And dairy products provide a rich flavor.

So, how does a cake rise without eggs?

I use a variety of allergy friendly ingredients including a blend of gluten free flours to extra leavening ingredients and acidic lemon juice. All of this combined help the cake to rise.

Like many gluten and eggless cakes, it isn’t the highest of high-rise cakes but it is still airy and delicious without eggs!

Allergy friendly ingredients

Gluten free flour - I have been using Bob's Red Mill gluten free all-purpose flour blend. This seems to work well in most recipes including this one. You can try different gluten free flour blends but because they vary so much, the end result might vary.

Dairy free milk alternative - This provides moisture for the cake. I use oat milk because I like the thicker, creamier consistency than other types of milk substitutes. I think this would work with any of the milk substitutes though.

Dairy free margarine - This cake has a layer of brown sugar and cinnamon that is mixed with margarine. I used Earth Balance Buttery Spread for this. However, you can use any margarine or even butter if you aren't avoiding dairy.

Eggless coffee cake

Are eggless cakes healthier?

You might think of eggs as unhealthy because of the cholesterol in them. Sure, eggs do have cholesterol and saturated fat, however, including them wouldn't really amount to much in one serving.

Cake is not really known for its healthiness and removing eggs doesn't change that. With that said, desserts are meant to be enjoyed and when enjoyed in moderation, this coffee cake fits in a healthy diet!

More recipes you might like

  • Eggless Chocolate Zucchini Muffins
  • Wheat Free Banana Bread
  • Wheat Free Pumpkin Muffins
  • Gluten and Dairy Free Apple Crisp

📖 Recipe

Eggless coffee cake

Eggless Coffee Cake

Kristi Winkels, RDN, LD
This eggless coffee cake is moist, delicious, and free of the most common allergens including eggs, dairy, gluten, soy, and nuts.
5 from 4 votes
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Prep Time 15 mins
Cook Time 30 mins
Cooling time 15 mins
Total Time 1 hr
Course Breakfast, Dessert
Servings 16
Calories 238 kcal

Ingredients
  

  • ½ cup canola oil
  • ½ cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1 cup dairy free milk substitute I use oat, rice, or soy
  • 1 tablespoon lemon juice
  • ¾ cup granulated sugar
  • 3 cups all purpose gluten free flour I use Bob’s Red Mill all-purpose baking flour
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ⅔ cups brown sugar firmly packed
  • 2 teaspoons cinnamon
  • ¼ cup dairy free margarine I use Earth Balance

Instructions
 

  • Preheat the oven to 350° F. Grease the bottom of a 9x13 cake pan with margarine and dust with gluten free flour to coat it.
  • Combine the oil, applesauce, vanilla, milk, lemon juice, and sugar in a mixing bowl and mix well. Place a fine-meshed strainer over the mixing bowl and pour in the flour, baking powder, baking soda, and salt. Lightly tap the strainer until the dry ingredients have been sifted into the mixing bowl. Mix the dry ingredients into the wet ingredients. Beat for 30 seconds at medium speed.
  • In a separate bowl, melt the margarine and add the brown sugar and cinnamon. Mix well.
  • Pour half of the batter into the prepared pan and spread evenly (batter will be thick). Next, sprinkle half of the brown sugar and margarine mixture over the batter. Use a spoon to spread evenly over the batter. Add the remaining batter, spreading evenly, and top with the remaining brown sugar mixture.
  • Bake in a preheated oven for 25-30 minutes or until a toothpick inserted into the center of the cake comes out clean. Allow to cool for 10-15 minutes and then cut into squares.
  • Makes 16 pieces.

Notes

Nutrition facts for 1 piece: Calories: 238, total fat: 10 grams, saturated fat: 1 grams, trans fat: 0 grams, cholesterol: 0 mg, sodium: 172 mg, Total carbohydrates: 36 grams, dietary fiber: 2 grams, total sugars: 20 grams (includes 18 grams added sugars), protein: 2 grams, vitamin D: 0.1 mcg, calcium: 66 mg, iron: 1 mg, potassium: 124 mg.

Nutrition

Calories: 238kcal
Keyword dairy free, egg free, gluten free, peanut free, soy free, tree nut free, wheat free
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Love this recipe?

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Gluten Free Fiber (And Why You Need It!)

Apr 11, 2021 · 2 Comments

Gluten free fiber sources

If you're avoiding gluten due to a wheat allergy, Celiac disease, or gluten intolerance, finding gluten free fiber sources is an important part of having a balanced diet. Fiber not only makes you feel satisfied with meals but also promotes a healthy digestive system!

What is fiber?

Fiber is a type of carbohydrate found in plant foods that can’t be digested or absorbed by the body. There are two types of fiber: soluble and insoluble. 

A variety of foods containing gluten free fiber.

Insoluble fiber

Have you ever heard that fiber “keeps you regular”? Well, that's thanks to insoluble fiber! Insoluble fiber stays intact as it travels through the gastrointestinal tract, pulls water in, and adds bulk to the stool allowing it to move through the GI tract quicker. This promotes regular bowel movements and can help prevent diverticular disease (small pouches forming in the large intestine that can become infected).

Insoluble fiber also helps you feel satisfied after a meal and plays a role in regulating blood sugar.

Soluble fiber

Soluble fiber acts kind of like a sponge in the GI tract, soaking up water as it moves through. It helps lower cholesterol by attaching to the particles and carrying them out of the body in the stool. 

Like insoluble fiber, soluble fiber adds bulk to the stool which helps prevent constipation but it also can absorb excess water making it helpful in preventing diarrhea. 

Finally, soluble fiber also helps you feel fuller after a meal and, because it isn’t well absorbed, it has less of an effect on blood sugar rising which helps regulate blood sugar.

Gluten free fiber sources

Foods containing fiber usually have both insoluble and soluble fiber in varying amounts. Good sources of dietary fiber include fruits, vegetables, nuts, seeds, legumes, and whole grains. 

Fruits and vegetables 

A variety of fruits and vegetables that are good sources of gluten free fiber.

Fruits and vegetables are important sources of fiber even though they don’t all have a large amount per serving. That’s just one of the reasons why it’s important to have several servings of fruit and vegetables every day!

Including at least a fruit or vegetable at each meal helps meet that goal but don’t forget that snacks are a great time to eat these nutrient-packed foods, too!

Another idea is to try roasting a large batch of vegetables such as broccoli, carrots, cauliflower, and Brussel sprouts and keeping them in the refrigerator to eat throughout the week.

Or have a platter of veggies prepped and ready to go for an easy snack and perfect side to your lunchtime sandwich.

Keep frozen fruits on hand to add to smoothies or to put on yogurt (dairy free if you’re avoiding dairy). 

Add dried fruit to your bowl of oatmeal or mix into a trail mix with whole grain cereal and pumpkin seeds for a nutritious snack.

Fiber in fruit:

  • Avocado, one half, 9 grams
  • Raspberries, 1 cup, 8 grams 
  • Dried prunes (10), 6 grams
  • Blueberries, 1 cup, 4 grams
  • Pear, medium, 4 grams
  • Apple with skin, medium, 3.7 grams
  • Banana, medium, 3 grams
  • Orange, medium, 3 grams
  • Dried mango, 1 ounce, 3 grams
  • Dried peaches, ¼ cup, 3 grams
  • Pineapple, 1 cup, 2.5 grams
  • Raisins, 2 ounces, 2 grams

Fiber in vegetables:

  • Acorn squash, 1 cup, 9 grams
  • Artichoke, medium, 6.2 grams
  • Brussels sprouts, 1 cup, 6 grams
  • Baked potato with skin, medium, 5 grams
  • Sweet potato, medium, 5 grams
  • Green peas, ½ cup, 4 grams
  • Canned pumpkin, ½ cup, 3 grams
  • Spaghetti squash, 1 cup, 3 grams
  • Kale, 1 cup, 3 grams
  • Cooked broccoli or cauliflower, ½ cup, 2.5 grams
  • Green beans, ½ cup, 2 grams
  • Zucchini, 1 cup, 2 grams

Legumes (also known as pulses)

Beans, peas, and lentils are fiber-rich foods that also provide plant-based protein and phytonutrients.

Because legumes are starchy, they are often used in many gluten free products. Flour, pasta, and snack foods are just ways legumes have been incorporated into foods. 

Unfortunately, legumes sometimes have a reputation of causing excessive gas. If you are prone to this, try rinsing the beans before consuming them.

Lentils, garbanzo beans, and mung beans are among the easier-to-digest legumes so they are good ones to try. Also, having a smaller portion can help. As you will see in the list below, even a small portion of legumes packs a hefty fiber punch!

Try adding legumes to soups and casserole dishes. Make bean dip like hummus to have with whole grain gluten free crackers or veggie sticks. And try adding black beans to taco meats and other Mexican fare. You can also find a lot of gluten free pasta options that are made with legumes!

Fiber in legumes

  • Navy beans, ½ cup, 9.5 grams
  • Lentils, ½ cup, 8 grams
  • Kidney beans, ½ cup, 8 grams
  • Black beans, ½ cup, 7.5 grams
  • Mung beans, ½ cup, 7.5 grams
  • Pinto beans, ½ cup, 7.5 grams
  • Lima beans, ½ cup 7 grams
  • Edamame (soy), 1 cup, 6 grams
  • Garbanzo beans, ½  cup, 6 grams

Nuts and seeds

If you’re not allergic to peanuts and tree nuts, they are another option for boosting your fiber intake. If you do have a nut allergy, there might be some seeds that are safe for you that are also excellent sources of fiber.

Nuts and seeds that are sources of gluten free fiber.
Pumpkin seeds are one example of a gluten free fiber source.

Fiber in nuts, and seeds

  • Almonds, 1 ounce, 4 grams
  • Pistachios, 1 ounce, 3 grams
  • Peanuts, walnuts, or Brazil nuts, 1 ounce, 2 grams
  • Cashews, 1 ounce, 1 gram
  • Chia seeds, 2 tablespoons, 10 grams
  • Flax seeds, 2 tablespoons, 8 grams
  • Sesame seeds, ¼ cup, 4 grams
  • Sunflower or pumpkin seeds, ¼ cup, 3 grams
  • Sunflower butter, 2 tablespoons, 2 grams

Whole grains

A whole grain includes three parts: the endosperm, bran, and germ.

The anatomy of a whole grain that includes three parts: the bran, the germ, and the endosperm.

The bran is several layers on the outside of the grain. It contains fiber, B vitamins, fiber, and antioxidants. 

The germ is the embryo of the seed where a new plant can sprout from and it also contains some fiber, B vitamins, protein, and healthy fats.  

The endosperm is the largest part of the grain and is what remains when a grain is processed or “refined”. It contains starchy carbohydrates, some vitamins and minerals, and some protein. 

When a grain isn’t a whole grain, the germ and the bran have been removed and the endosperm remains. Sometimes grains are then “enriched” with vitamins and minerals that were lost in the process.

In addition to providing fiber, whole grains are a source of carbohydrates in the diet which provides energy. 

I often meet people who aren’t eating many grains once they begin following a gluten free diet because so many of the grains we eat are from wheat. But there are many gluten free whole grains that provide gluten free fiber!

A variety of gluten free whole grains including amaranth, millet, sorghum, brown rice, buckwheat, and corn.

Fiber in whole grains

The following gluten free whole grains are found in different forms including the grain itself, flour, pasta, cereals, tortillas, and bread. 

  • Amaranth, 1 cup cooked, 5 grams
  • Buckwheat, 1 cup cooked, 5 grams
  • Popcorn, 3 cups, 4 grams
  • Millet, 1 cup cooked, 2 grams
  • Oats, 1 cup cooked, 4 grams
  • Quinoa, 1 cup cooked, 5 grams
  • Brown rice, 1 cup cooked, 4 grams
  • Sorghum, 1 cup cooked, 5 grams
  • Teff, ¾ cup cooked, 4 grams
  • Wild rice, 1 cup cooked, 3 grams
  • Easy Gluten Free Cornbread
  • Quinoa and Rice With Sweet Potatoes
  • Nut Free Granola Bars
  • Proats (Protein Overnight Oats)

Need help?

Are you struggling to eat a balanced gluten free diet? You're not alone! Many of my clients struggle to get adequate fiber and this can lead to low energy, problems with digestion, and more.

Read more about my services and schedule a discovery call!

Gluten Free Turkey Meatballs {Allergy Friendly!}

Mar 26, 2021 · 6 Comments

A bowl of gluten free turkey meatballs

These gluten free turkey meatballs are so quick and easy to make using a pressure cooker that you’ll want them in your regular dinner rotation. Plus they’re dairy, egg, soy, and gluten free!

Gluten free turkey meatballs in a bowl.
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I don’t know about you but, for me, weeknight dinners are smooshed between work and evening activities. There’s not a lot of time to make anything too elaborate.  These meatballs are surprisingly quick to put together and they cook quickly in my trusty Instant Pot.

Egg and gluten free meatballs without other common allergens can be difficult to find. Ingredients like eggs and wheat help to hold meatballs together. But with some allergy friendly ingredients, these meatballs keep their shape and are still delicious!

How to make gluten free meatballs that don’t fall apart

Meatballs usually have eggs and wheat breadcrumbs to act as binders that hold the meat together. The secret to making meatballs that don’t fall apart AND allergy friendly is to find other types of binders. For this recipe, I use gluten free breadcrumbs which work well to hold them together without needing any additional binder (like an egg). 

I used the Good & Gather brand gluten free breadcrumbs from Target. Another brand that is very similar is Michelle Farms. If you can’t find gluten free breadcrumbs, you can use gluten free oats instead.

Why turkey meatballs?

You can use many different kinds of ground meats for meatballs. I choose ground turkey a lot in my cooking because it’s lower in saturated fat than beef and pork. Saturated fat isn’t much of a concern in terms of allergies but it’s good for an overall healthy diet. 

If you’re not too sure about using turkey or just really love the flavor of beef, try using 1 pound of lean ground beef and 1 pound of ground turkey. This way, you’ll get the flavor of the beef but still, keep the saturated fat lower. 

How to shape the meatballs

Meatballs will cook more evenly if they are the same size.  I use an ice cream scoop that holds 3 tablespoons to form them. These end up being about 2-ounce meatballs after cooking which are a pretty good size. 

When you’re forming the meatballs, you don’t need to pack the scoop tightly with the turkey mixture. If the meatball is packed too tightly and dense, your meatballs might get a more chewy texture.

Pack the meat tightly enough to stick together and you’ll be good to go!

Gluten free ingredient notes

As with any kind of allergy friendly cooking and baking, the ingredients used in this recipe are dependent on what allergens you are avoiding. 

Worcestershire sauce

This recipe is free of soy, eggs, dairy, wheat/gluten, peanuts, tree nuts, sesame, and shellfish. It does contain Worcestershire sauce which usually does contain fish (anchovies).

For those avoiding fish, you can buy vegan (fish-free) Worcestershire sauce like this one from Whole Foods. Another option would be to just omit the Worcestershire sauce. It will affect the flavor somewhat but these will still be delicious!

Barbecue sauce

These meatballs are tossed in gluten free barbecue sauce when they’re done cooking. This recipe includes homemade barbecue sauce that is free of the most common allergens but you can save a little time and use bottled barbecue sauce instead if you would like. 

I personally buy bottled barbecue sauce quite often for the convenience factor but I prefer to make my own.  The best part of making your own is you can make it work for whatever allergens you’re avoiding. 

Many barbecue sauces contain gluten, soy, sesame, and ingredients derived from fish (like Worcestershire sauce). Always read food labels carefully!

Broiling the meatballs

After coating the gluten free turkey meatballs in sauce, I recommend putting them under the broiler for a few minutes. This helps to carmelize the sugars and makes the sauce stick to the meatballs better. 

To do this, just put some foil on a baking sheet, spray it with cooking spray, and arrange the cooked meatballs in a single layer. 

Gluten free turkey meatballs on a baking sheet.
Broiling the meatballs after tossing them in the sauce helps to caramelize the sugars in the sauce.

Set the oven to broil on high and place the baking sheet on the highest oven rack. Broil for 2 minutes, then remove them from the oven, toss them around, and place them in the oven for another 2 minutes. I need to set a timer for this because I get easily distracted in the kitchen and will inevitably forget about them leaving them to get *ahem* a little dark. 🙂

Remove them from the oven and enjoy! 

Can I make the meatballs in a slow cooker?

Yes, you can! I love using my pressure cooker because it's so fast but a slow cooker works, too.

To do this, just place the formed meatballs in the slow cooker and gently toss them in the sauce. Then cook on low for 3-4 hours.

I would still recommend finishing them off under the broiler but you can skip that step and still have delicious meatballs!

Can I freeze these meatballs?

Yes! These are great to freeze and that is one of the reasons I make a larger batch. 

To freeze, place wax paper in a freezer-safe container and line the meatballs up so they are not touching. Use another piece of wax paper to add a layer on top. After they’re frozen (it usually takes a couple of hours), I like to transfer them to a gallon-size freezer bag for more compact storage.

To thaw them, put them in a skillet with about ½ cup of water and cook over medium-low heat covered for 10-15 minutes. You might want to add a little more sauce to them after they are warm and put them under the broiler for a couple of minutes before serving.

A bowl of gluten free turkey meatballs

Serving suggestions

Here are just a few ways that you can incorporate these meatballs into a well-balanced, delicious meal.

  • Make baked potato wedges and add a side of steamed vegetables.
  • Make a baked potato or try these vegan twice-baked potatoes and have a salad on the side.
  • Make the meatballs with a teriyaki sauce instead of barbecue, stir fry some veggies, and serve with a side of brown rice.
  • Make a meatball sandwich on a gluten free roll and serve it with raw veggie sticks on the side.

Let me know what other sides you like to have with meatballs in the comments below!

More gluten free recipes

  • Dairy and Gluten Free Cheesy Potatoes {Allergy Friendly!}
  • Easy Inside Out Egg Rolls {Allergy Friendly}
  • Gluten and Dairy Free Chicken and Dumplings Stew
  • Gluten and Dairy Free Mexican Lasagna

📖 Recipe

A bowl of gluten free turkey meatballs

Gluten Free Turkey Meatballs

Kristi Winkels, RDN, LD
These egg free, soy free, dairy free, and gluten free turkey meatballs are easy to make and cook quickly in a pressure cooker!
5 from 1 vote
Prevent your screen from going dark
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 30 mins
Broiling time 5 mins
Total Time 50 mins
Course Appetizer, Main Course
Servings 22 meatballs
Calories 224 kcal

Equipment

  • Pressure Cooker

Ingredients
  

  • 2 teaspoons salt
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon black pepper
  • ½ teaspoon garlic powder
  • 2 pounds ground turkey
  • 1 medium onion minced
  • 1 cup gluten free breadcrumbs
  • 2 teaspoons Worchestershire sauce optional
  • 1-½ cups water for cooking in the pressure cooker

For the barbecue sauce

  • 1 8 ounce can of tomato sauce
  • 2 tablespoons tomato paste
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons brown sugar
  • ½ tablespoon prepared mustard
  • 1 teaspoon Worcestershire sauce optional
  • 1 teaspoon paprika
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon pepper
  • ¼ teaspoon salt

Instructions
 

Pressure Cooker Instructions

  • In a small bowl, combine the salt, paprika, chili powder, black pepper, and garlic powder. Add the mixture to the ground turkey, minced onion, breadcrumbs, and Worcestershire sauce. Mix well until all of the ingredients are combined (I use a stand mixer or my hands).
  • Measure out 3 tablespoons of meat and form it into a ball. Repeat until all of the meat is formed.
  • Place 1-½ cups water in the bottom of the pressure cooker. Spray the trivet with cooking spray and place in the pressure cooker. Carefully place the meatballs on the trivet in layers. Place the cover on the pressure cooker and set the pressure valve to “sealing”. Select the manual setting and set for high pressure for 7 minutes. Allow pressure to release naturally for 10 minutes, then release the pressure. While
  • (Optional) If making homemade sauce, prepare it while the meatballs are cooking. Start by combining all of the ingredients in a small saucepan and cook over medium heat until it bubbles. Turn down the heat to low and simmer for 5 minutes. Set aside. Skip this step if you prefer to use prepared barbecue sauce.
  • Transfer the meatballs to a foil-lined baking sheet. Pour the barbecue sauce over them and toss them gently to coat. Place under the broiler (on high setting) for 2 minutes, then turn and broil another 2 minutes. Remove from the oven and serve or freeze for later.

Slow Cooker Instructions

  • Prepare the meatballs as instructed in steps 1 and 2 above. Toss them gently in the barbecue sauce of your choice (recipe above or use a "safe" prepared sauce). Place in a slow cooker and cook on low for 3-4 hours. Remove from the slow cooker and serve or go to step 5 above.

Notes

Nutrition facts for 2 meatballs: Calories: 224, Fat: 10 grams, saturated fat: 2.5 grams, trans fats: 0 grams, cholesterol: 86 mg, sodium: 625 mg, total carbohydrates: 11 grams, sugars: 4 grams, fiber: 0.7 grams, protein: 24 grams

Nutrition

Calories: 224kcal
Keyword dairy free, egg free, fish free, gluten free, Instant Pot, peanut 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!

Dairy and Gluten Free Cheesy Potatoes {Allergy Friendly!}

Mar 9, 2021 · 5 Comments

Dairy and gluten free cheesy potatoes in a casserole dish

These dairy and gluten free cheesy potatoes are really easy to make but perfect for a special occasion. If you’re worried about making cheesy potatoes without gluten, butter, and real cheese, have no fear - these potatoes will be enjoyed by everyone!

Dairy and gluten free cheesy potatoes in a casserole dish.
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Some type of potato dish will always find its way onto our table during a holiday. At Christmas time, we always have twice-baked potatoes. Summer holidays are most likely a cold dish like potato salad. But our go-to potato dish at Easter time is dairy free cheesy potatoes!

This dish is really easy to make and makes a large batch perfect for hosting a crowd. Also, these potatoes have a comforting quality which is probably why they are sometimes called funeral potatoes. The best part is that they’re really tasty - even to those who don’t need to avoid common allergens like dairy, wheat, and eggs. 

Dairy free ingredients

You’ll need a few special ingredients to make these cheesy potatoes:

Dairy free margarine - I use Earth Balance which never fails me in recipes. While it doesn’t taste exactly like butter, it does have a buttery flavor that works well in this dish. 

Dairy free cheese - I use cheddar-style shreds in this dish. There are several options out there but the brands I have tested are Daiya and Violife. Both work well in this recipe and seem to be widely available at larger grocery stores.

Tip: I store dairy-free cheese in the freezer so it doesn’t spoil in the refrigerator. It is really easy to separate and get the amount that you need when frozen and then I can stock up and use it when I need it.

Dairy free milk - We don’t avoid soy in our house so I often use soy milk in cooking and baking. With that said, I have used rice milk in this dish and I think oat milk would also work well. Just make sure whatever milk substitute you use, it's a plain, unflavored variety of dairy free milk.

Aren't all cheesy potatoes gluten free?

Not all cheesy potatoes are gluten free, but these are!

Sometimes cheesy potatoes are made with flour or cream soup of some kind which can contain gluten but I don’t use those ingredients. Be sure to check the label on the hashbrown potatoes that you use to make sure they are gluten free.

 What kind of potatoes should I use?

You can use any kind of shredded potato. I use Simply Potatoes which you can find in the refrigerator section at the grocery store. These are fresh potatoes that have been shredded making them a very convenient option.

According to their website, all varieties have been confirmed to be gluten free and the hash brown potatoes are free from dairy, soy, and egg.  

Recipe variations

This recipe is a lighter version of typical cheesy potatoes. Don't worry, they're still delicious without all of the saturated fat and calories! With that said, you might like more cheese than what I use and that's totally fine! You can add more if you'd like!

Sometimes people like to add some bacon to their cheesy potatoes. I mean, people like to add bacon to everything so why not cheesy potatoes, right? You can certainly mix some bacon bits in this recipe, too. It won't ruin it! 😉

Serving suggestions

You can create so many delicious meals around this dish! We recently had a grilled flank steak and roasted asparagus along with these potatoes. A delicious Sunday dinner!

They would also be delicious alongside this easy eggless meatloaf or these gluten free meatballs.

Our traditional Easter menu includes baked ham, these cheesy potatoes, sauteed green beans or a green salad, fruit salad, and fruit pizza for dessert. Yum!

Dairy and gluten free cheesy potatoes in a casserole dish

More allergy friendly recipes

  • Salad With Cranberry Vinaigrette
  • Gluten Free Turkey Meatballs {Allergy Friendly!}
  • Eggless Coffee Cake {Gluten Free + Allergy Friendly}
  • Apple Coleslaw

📖 Recipe

Dairy and gluten free cheesy potatoes in a casserole dish

Dairy and Gluten Free Cheesy Potatoes

Kristi Winkels, RDN, LD
These dairy and gluten free cheesy potatoes are also free of the most common allergens but still delicious enough for everyone to enjoy!
4.97 from 26 votes
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Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 1 hr
Course Side Dish
Servings 12 servings
Calories 177 kcal

Ingredients
  

  • Safe cooking spray
  • 2 20 ounce bags of shredded hash brown potatoes about 8 cups (I use Simply Potatoes)
  • ⅓ cup dairy free margarine
  • 3 cups plain dairy free milk such as soy, rice, or oat
  • 1 ½ cups dairy free cheddar style cheese shreds divided (we like Daiya or Violife
  • 1 teaspoon salt
  • ½ teaspoon pepper

Instructions
 

  • Preheat the oven to 350 F. Spray a 9x13 inch baking dish or 3-quart casserole dish with safe cooking spray. Place the hashbrowns in the dish and set them aside.
  • In a medium saucepan, melt the margarine over medium heat. When melted, add the milk, 1 cup dairy free cheese, salt, and pepper and stir. Cook for 8 minutes stirring occasionally.
  • Pour the milk mixture over the potatoes and stir gently. (Don't worry - the mixture will be watery but the potatoes will soak up the moisture while baking). Bake in the preheated oven for 45 minutes. Remove from the oven and sprinkle the remaining ½ cup cheese over the top. Bake for another 15 minutes. Remove from the oven and serve.

Notes

Nutrition facts for ⅔ cup:
Calories: 177, Total fat: 8 grams, saturated fat: 3 grams, trans fat: 0 grams, cholesterol: 0 mg, sodium: 459 mg, Total carbohydrate: 23 grams, dietary fiber: 3 grams, total sugars: 0.5 grams, Added sugars: 0.4 grams, Protein: 2.4 grams, Vitamin D: 0.5 mcg, Calcium: 118 mg, Iron: 0.4 mg, Potassium: 469 mg

Nutrition

Calories: 177kcal
Keyword dairy free, egg free, fish free, gluten free, peanut 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!

Easy Gluten Free Cornbread

Feb 21, 2021 · 1 Comment

Gluten free cornbread in a skillet

You’ll love this easy gluten free cornbread recipe! It’s made without flour, is egg free, and dairy free making it not only gluten free but also vegan and allergy friendly! Serve it alongside a hot bowl of chili for a hearty meal.

A skillet with gluten free cornbread cut into squares.
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It is tough to find good bread that is gluten-free and egg-free. I have found that quick bread like banana bread is much easier to make without these ingredients than yeast bread.

But sometimes we just want more savory flavors rather than something sweet. Enter this gluten free cornbread! Not only is it delicious but it’s SO easy to make!

Allergy friendly ingredients

First, let’s talk about ingredients. This recipe doesn’t call for a lot of special ingredients that you need to search high and low for. 

Yellow cornmeal - This is the main ingredient. You won’t need any gluten free flour for this recipe.

Dairy free milk - I have used plain soy milk and plain oat milk in this recipe. Lemon juice is added to the milk which causes it to thicken. The acidity of the lemon juice also activates the baking soda which helps the cornbread rise.

Flax “eggs” - These are made by mixing ground flaxseed with warm water and letting the mixture sit until the mixture is thickened. 

Cream style corn - This ads moisture, a bit of sweetness, and a lovely texture to the cornbread.

Canned chopped green chilis - Another ingredient that adds moisture to the bread and a little extra flavor.

Sugar - Adds just for a hint of sweetness to this savory bread.

Baking powder and baking soda - These ingredients help the bread rise. These are generally gluten-free but can be victims of cross-contact in the manufacturing process. When in doubt, check with manufacturers.

Herbs and spices - I use chili powder, cumin, oregano, and salt to season this bread. You can play around with the seasoning and flavor it to your taste. 

Herbs and spices are other examples of ingredients that should be gluten-free but may have cross-contact with gluten or other allergens. Always read labels carefully and contact manufacturers if needed.

Is cornmeal gluten free?

Cornmeal is dried corn that is ground until it is a mealy texture. Sometimes cornmeal is enriched with B vitamins such as thiamine, riboflavin, niacin as well as iron. It generally does not contain gluten, however, it can become contaminated with gluten during manufacturing.

I often use Quaker yellow cornmeal for this recipe and, while there are no gluten-containing grains in it, it isn’t labeled as gluten free. This is likely because of the potential for cross-contact with wheat.

If you are looking for a gluten free cornmeal, here are a few that are certified gluten free/made in a wheat free facility:

Bob’s Red Mill Gluten Free Medium Grind Cornmeal

Arrowhead Mills Gluten Free Organic Yellow Cornmeal

Palmetto Farms Stone Ground Yellow Cornmeal

Is cream style corn dairy free?

You wouldn’t think so but canned cream style corn generally does not have dairy ingredients despite the word “cream” being right in the name. Ingredients include corn, water, modified food starch (usually from corn), sugar and salt. Of course, ALWAYS check labels to be sure!

Baking cornbread in a cast iron skillet

I make this gluten free cornbread in a cast-iron skillet because the first cornbread recipe I ever made (with all of the allergens) was made in a cast-iron skillet and when something works, why change it?

I have considered testing this recipe in a baking dish or muffin tins. However, one of the best parts of this recipe is the crispiness of the outside pieces (yes, I fight for a corner! 😁) The cast-iron skillet helps to achieve this delicious texture. 

How to make gluten free cornbread

Step 1: Put 2 tablespoons of canola, corn, or grapeseed oil in your cast iron skillet. Put it in the oven and preheat the oven to 425° F.

Step 2: Mix up your flax “eggs” by combining 2 tablespoons of ground flaxseed with 6 tablespoons of warm water in a small bowl. Let it sit for a few minutes until thickened.

Step 3: Measure out the dairy free milk and add the lemon juice to it. Stir well and let sit for a few minutes.

 Step 4: Combine the ingredients. Start with the dry ingredients including the cornmeal, salt, sugar, baking powder, baking soda, chili powder, cumin, and oregano. Then, add the wet ingredients including the milk, creamed corn, and flax “eggs”. Mix until combined.

Step 5: Grab a potholder and take the cast iron skillet out of the oven. Pour the cornbread batter into the skillet (take in the sizzling sound it makes - so good!). Place the skillet back into the oven and bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean. 

Step 6: Cut into squares and serve!

A piece of gluten free cornbread with a drizzle of honey.
Try drizzling honey on top of your cornbread for a delicious sweet and savory combo!

Serving suggestions

We love cornbread with a little honey drizzled on top. This combination of sweet and savory is so good that it makes my mouth water just thinking about it!

You can also top it with dairy free margarine mixed with a little honey for an allergy friendly spin on honey butter.

My family typically has cornbread alongside a hot bowl of chili. I’m not sure where this combination originated but it goes really well together!

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

📖 Recipe

A piece of cornbread being drizzled with honey

Gluten Free Cornbread

Kristi Winkels, RDN, LD
You’ll love this easy gluten free cornbread recipe! It’s made without flour, is egg free, and dairy free making it not only gluten free but also vegan and allergy friendly! Serve it alongside a hot bowl of chili for a hearty meal.
5 from 2 votes
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Prep Time 10 mins
Cook Time 20 mins
Course Breads
Servings 9 servings
Calories 214 kcal

Equipment

  • Cast iron skillet

Ingredients
  

  • 2 tablespoons canola, corn, or grapeseed oil
  • 1 cup dairy free milk such as soy or oatmilk
  • 2 teaspoons lemon juice
  • 2 tablespoons ground flaxseed
  • 6 tablespoons warm water
  • 2 cups yellow cornmeal gluten free
  • 1 teaspoon salt
  • 1 tablespoon granulated sugar
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • ½ teaspoon oregano
  • 1 14.75 ounce can cream style corn

Instructions
 

  • Put 2 tablespoons of canola, corn, or grapeseed oil in a cast iron skillet. Place in the oven and preheat to 425° F.
  • In a glass measuring cup, measure out the dairy free milk and add the lemon juice. Stir to combine and set aside. In another small bowl, combine the ground flaxseed and warm water; set aside.
  • In a large mixing bowl, combine the dry ingredients including the cornmeal, salt, sugar, baking powder, baking soda, chili powder, cumin, and oregano. Next, add the wet ingredients including the milk, cream-style corn, and flax and water mixture. Mix until combined.
  • Being sure to use a potholder, remove the cast iron skillet from the oven. Pour the cornbread batter into the skillet. Place the skillet back into the oven and bake for 18-20 minutes or until a toothpick inserted in the middle comes out clean.
  • Cut into squares and serve topped with honey if desired.

Notes

Nutrition facts for 1/9 of the recipe: Calories: 214, Total fat: 4.5 grams, saturated fat: 0.5 grams, trans fats: 0 grams, cholesterol: 0 mg, sodium: 616 mg, Total carbohydrates: 39.5 grams, dietary fiber: 3 grams, sugars: 4 grams, protein: 4.5 grams, vitamin D: 0.3 mcg, calcium: 98 mg,  iron: 2 mg, potassium: 144 mg.

Nutrition

Calories: 214kcal
Keyword Bread, dairy free, egg free, fish free, gluten free, peanut free, shellfish free, Side dish, soy free, tree nut free
Tried this recipe?Please share how it was!

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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!

More recipes you might like

  • Chili (Gluten Free and Allergy Friendly!)
  • Gluten and Dairy Free Mexican Lasagna
  • Gluten Free Beef Stew {Slow Cooker or Pressure Cooker}
  • Chicken Tortilla Soup (Gluten and Dairy Free)

10 Tips for Easy Meal Planning With Food Allergies

Feb 21, 2021 · Leave a Comment

Meal Planning With Food Allergies

Meal planning can be a difficult task but meal planning with food allergies is a whole other ball game! Read on for my top 10 tips to help you plan healthy, allergy-friendly meals.

Meal Planning With Food Allergies
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As a Registered Dietitian, I’m talking with people about their eating habits every day. Even though people have different goals when it comes to nutrition, there seems to be a common thread, something that everyone struggles with... meal planning!

These are my 10 best tips for getting into a meal planning routine that sticks.

1. Get Motivated

It’s difficult to get into any new habit without the motivation to do it. 

Think about why meal planning is important to you.

  • What would your day-to-day look like if you weren’t scrambling to put together meals at the last minute?
  • Would you enjoy meals more?
  • Would you eat a wider variety of foods and improve your nutrition?
  • Are these things important to you?

If you’re looking for some motivation, here are a few reasons meal planning is so helpful.

  • Having a plan helps to ensure that meals are balanced. When you have a restricted diet, you have to be intentional about replacing nutrients that you might be missing. Having a plan helps to ensure that you’re getting the nutrition you need.
  • Having a plan can help you save money. How many times have you purchased produce that spoils in the refrigerator because you didn’t have a plan for it?  When you have a plan, you buy what you need and use it up before it goes bad. Cha-ching!
  • Having a plan saves you time and stress. Figuring out what to eat when it’s time to eat can be stressful! You stand in the kitchen and stare at ingredients wondering how to make them come together into some form of meal by the time you have to get on to the next activity or task at hand. When you have a plan, you’ve got the ingredients you need and need much less brain power to get that meal on the table! *Ahhhh*

2. Find allergy friendly recipes

Do you find yourself asking, “what can I eat with food allergies?” You’re not alone! Recipes are the number one thing that people want when they’re trying to follow any special diet. 

When you are eating with food allergies or intolerances, you have to learn how to cook with different ingredients and sometimes different cooking methods. Finding good recipes that can take the guesswork out of that is so helpful. 

Here are a few of my favorite recipe sources:

Allergy Free Recipes page 

These recipes are free of common allergens such as dairy, eggs, wheat/gluten, soy, peanuts, tree nuts, fish, shellfish, and most are free of sesame.

Pinterest

Pinterest is a powerful search engine that is especially useful for finding recipes and saving them in an organized way. Check out my boards to see what I've been pinning!

Cookbooks

You’ll find a wide selection of allergy friendly cookbooks on Amazon - there are way too many to mention here!

Allergy friendly recipes are great because they take the guesswork out of cooking. But what about that favorite dish that your grandma used to make or that you enjoyed before food allergies?

Try using allergy friendly substitutes to create a safe version of your old favorite!

Now, not all recipes can be repurposed (I am still missing frittatas at my egg-free home) but many recipes can work without major allergens!

Here is an example of how I altered a favorite Chicken Tetrazzini recipe from the Better Homes and Gardens New Cookbook.

A recipe card for chicken tetrazzini showing how to use allergy friendly substitutes to create a safe meal.

Get the recipe for allergy friendly chicken tetrazzini here.

3. Make a master recipe list

Now that you’ve explored some recipes, it’s time to put them all together in a master list. Get your family involved with this process so they can add their favorite meal ideas, too!

Creating the list can be as simple as writing meals down on a sheet of paper! If you prefer typing, you can create a spreadsheet that is organized by recipe type (beef, poultry, meatless, soups/stews, etc). 

I made a spread in my bullet journal that I reference on a weekly basis. When I make a new meal, my family votes on if it’s a “keeper” or not. If it is, it gets added to the list!

Wherever you create your master allergy friendly recipe list, just be sure it’s easy to access and update as you make new recipes!

4. Create a weekly menu

Every Sunday, I sit down with my bullet journal and craft my weekly meal plan. Often, this happens after I have surveyed the family for meal ideas. Getting family members involved not only reduces how much brain power you have to put in but they have also bought into the plan. Allowing kids to share their input can reduce rejection of a meal. Sometimes this can be a helpful strategy for picky eaters and can make them excited about their “chosen meal(s)” during the week.

I also think about the week’s schedule. If I know we have a night that there isn’t  much turnaround time between getting home from work and getting out the door for an activity, it’s going to be a quick-to-prepare meal or something in the slow cooker.

Keep your weekly menus to use for inspiration when planning for future weeks. You might use the exact same plan once a month. The more you plan, the more ideas you have, the easier this whole process becomes

5. Plan well-balanced meals

The one tool that I use the most in my work as a dietitian is something called “the plate method”. Have you heard of it? You might know it as MyPlate which is the USDA’s version that took the place of the Food Pyramid back in 2011.

The plate method is a tool to help you plan balanced meals that include the various food groups. Following this method helps you get all of the food group bases covered and, therefore, getting all of the essential nutrients in your diet. 

MyPlate meal planning template

If you’re allergic to dairy, omit the dairy portion of the plate and substitute a milk substitute that is fortified with calcium and vitamin D.

Some main dishes can combine many or all of these components into one dish. For example, chili:

  • Ground beef or turkey - protein and fat
  • Beans - starch and protein
  • Tomatoes, onions, garlic - vegetables
  • Add some fruit and dairy substitute to round out the plate

Not all meals are going to fit this perfectly and that is just fine. It is a guide and I love it because it’s flexible!

6. Consider the appearance of your meal

Picture a white plate with cooked cauliflower, a baked potato, and a grilled chicken breast. Now picture stir fried broccoli and carrots next to white rice and a grilled chicken. Which would be more appealing?

We eat with our eyes so when you're planning your meals, consider the colors of the main dish and side dishes and try to vary them.  This not only makes a meal more appealing but also helps you to get a good balance of nutrients.  

7. Prep Once, Cook Twice

When you're planning allergy free meals for the coming week, consider a couple of meals that are made with some of the same ingredients.  

For instance, if you plan to have spaghetti with meat sauce on Monday and  a casserole that calls for ground beef on Wednesday, you can brown 2 pounds of ground beef or turkey all at once and reserve half of it for your casserole on Wednesday.  

This goes for chopping veggies, too.  You can freeze these "pre-prepped" ingredients if you won't be using them right away, too.

You can also save some time by making double batches of a meal. I do this often with soups and stews.

chicken wild rice soup
Soups and stews are great dishes to double up and freeze leftovers!

8. Lower your grocery bill

Before you plan your week of meals, take out the grocery store ad or your favorite shopping app and see what's on sale.  This could serve as inspiration to help you come up with meals, too!

If you are a coupon clipper, take out your coupons when you're planning and see if you can use any of them for the meals you're planning on having.  Food allergies can make eating more expensive so save money wherever you can!

9. Get ready to grocery shop  

Now that you've planned your meals and gathered your coupons, it's time to make your grocery list.  Try to list what you'll need in the order that you'd find it in the store. 

For instance, write down all produce first, then meat, then specialty foods, then frozen foods, then canned foods, etc.  This will just save you time when you're at the store.

When you're making your grocery list, go through the meals you've planned and write down everything that you don't already have to make those meals.  Don't forget spices, oils, condiments, etc. and keep in mind amounts or sizes of ingredients that you'll need, too. 

For instance, if you're trying a new recipe and your list says "mushrooms" you  might need to know what type of mushrooms or, if using canned, the size of can required.

Take short-cuts wherever you can.  If you're  making stir fry one night, look for pre-packaged stir fry veggies (if it comes with a sauce packet, be sure it is "safe" for you and your family).  Use jars of minced garlic and other pre-chopped produce.  Packaged herb blends and sauce mixes can add a lot of flavor to your meal and be a big time saver.

10. Be flexible with your meal plan

Sometimes when I’m talking with people about meal planning, a barrier to getting started is having to commit to eating something days ahead of time. “What if I don’t feel like eating that?” is a common question I hear.

Your meal plan can be flexible! I often move my meals around during the week. Sometimes I don’t get home from work on time and don’t have time to make the dish I planned on. Other times my boys will ask “what’s for dinner?” and tell me “I’d rather have (that other dish).” 

Don’t feel that you’re committed to stick with the plan exactly. The key is that you have ideas for every day of the week (or maybe 4 days with some room for leftovers, etc).

Bonus Tip: Work new recipes into your rotation

Feeling in a rut? Go back to your recipe sources and pick out one or two recipes to try out. Make a goal to try a new recipe each month. Love it? Add it to your master list!

Want more help with meal planning? Not sure what to eat when you’re juggling food allergies, family preferences, and a busy schedule?

Want more meal planning tips?

Get more tips and recipes delivered right to your inbox! Sign up for my updates below.

Want more individualized help?

Schedule a meal planning strategy session with me! (It’s totally free and there are no strings attached.)

Schedule now!

More meal planning resources

  • Allergy Free Foods and Substitutes
  • Allergy Free Recipes {Free of the Top 9 Allergens!}
  • Tips for Grocery Shopping During the Coronavirus Pandemic: An allergy friendly guide
  • Eating Out With Food Allergies

Gluten Free Beef Stew {Slow Cooker or Pressure Cooker}

Feb 6, 2021 · 4 Comments

Gluten free beef stew

This gluten free beef stew is an adaptation of the classic dish that can be made in a pressure cooker or slow cooker. Either way, it's free of the most common allergens (including wheat/gluten, dairy, eggs, and soy) and delicious!

A bowl of gluten free beef stew
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I love soups and stews in the fall and winter months. They’re hot, filling, and have a comforting quality. Plus, they make great leftovers for lunches throughout the week!

This recipe was adapted from a family favorite to omit the gluten and dairy ingredients. It was originally a slow cooker recipe that made a great “fix-and-forget” meal. 

But once I got my Instant Pot pressure cooker, I had to try to adapt it yet again. I discovered that I could come home after work and have this dish on the table in an hour but it still tastes like it’s been slow-cooked all day long. What could be better than that?

Gluten free/allergy friendly ingredients

I needed to use a few allergy-friendly substitutes in this dish but they are easy to find at the regular grocery store. That makes this an excellent dish to prepare if you’re looking to make a meal for a loved one with gluten intolerance or a food allergy!

Gluten free flour

I use Bob’s Red Mill Gluten Free All-Purpose Flour in everything these days and this is no exception. In this case, the flour is used to coat the beef and acts as a thickening agent for the broth. You could use plain rice flour or any gluten-free flour blend for this dish.

Worcestershire sauce

Worchestershire sauce is commonly used in recipes like beef stew to add a depth of flavor and to tenderize meat. The main ingredient is vinegar but people with an allergy to fish need to be aware that this sauce also contains anchovies.  You can buy vegan Worcestershire sauce on Amazon, but these substitutes often have other top allergens such as soy and wheat.

If you can't find a safe Worcestershire sauce, don't worry! You can substitute balsamic vinegar which still has acidity and great flavor. You can also just omit it altogether and this dish will still taste pretty good!

Beef broth

Some broth varieties contain wheat/gluten so be sure the brand you use is gluten free if you are avoiding wheat/gluten. 

We like Orrington Farms beef broth granules because it’s gluten-free and we can usually get it at our regular grocery store. You can also find it on Amazon.

Beef stew meat

For the beef, I buy stew meat that is already cubed and ready to go. Stew meat is usually from the beef shoulder, otherwise known as "chuck". A top or bottom round roast cubed into 1-inch pieces would also work well in this stew.

The remaining ingredients are beef, fresh vegetables, and herbs and spices. Always be sure to read labels on herbs and spices to be sure there aren’t any cross-contact issues.

Slow cooker or pressure cooker

This recipe can be made in a slow cooker or a pressure cooker. I make it both ways and really just decide based on timing.

If I want a meal that is ready when I walk in the door or that my family can eat at different times, I use the slow cooker. This is also the method that requires the least amount of effort because I just throw everything in the slow cooker and go. 

If I didn’t plan ahead and get everything into the slow cooker in the morning but really want beef stew, I use the pressure cooker. 

When I go with the pressure cooker method, it takes a bit more prep effort because I like to sear the meat before pressure cooking the stew. This just adds extra flavor by carmelizing the outside of the meat and adds depth of flavor to the stew. I do this in the pressure cooker pot using the “saute” function.  

Honestly, if I had to use a separate pan to do it, I would skip that step (as I do when slow cooking).

Either way, it’s delicious!

Tips for the pressure cooker method

When I make this in my Instant Pot, I like to sear the meat first. It takes a little more time but, as I mentioned earlier, it does add some depth to the flavor. 

First, the meat is tossed in a seasoned flour which helps thicken the stew. Then the meat is seared. To do this, add about a tablespoon of olive oil to the pot and then add half of the flour-coated meat. Cook for a minute or two and then stir around until all sides of the meat have been browned. Add a little more olive oil, add the remaining meat, and repeat this process.

You’ll notice that the pot gets very messy as the flour and meat stick to the bottom. Don’t worry though because you’ll deglaze the pan with the broth and all of those little bits will become part of the gravy sauce. Trust me, it will all work out and be delicious!

If you don't have a pressure cooker, they can be a little intimidating at first. I have actually heard stories of people getting one as a gift and not opening it for a year. Is this you??

I'm here to encourage you to take it out of the box! This recipe is a great starter recipe because you can use both the sauté function and the pressure cooking function!

I have the 6-quart Instant Pot and I really love it. Give it a whirl and let me know how it goes in the comments! 🙂

A spoonful of gluten free beef stew.

Can I freeze beef stew?

Yes, this is a great dish to freeze! I usually freeze leftovers in small containers so they are individually portioned. This makes it easier to thaw and reheat. It’s also a great way to have lunches and dinners-for-one available!

I love these Bentgo containers that you can get at Amazon. They come in a bunch of different sizes depending on how much you want to freeze at a time.

More soup and stew recipes

  • Dairy Free Chicken Pot Pies {Allergy Friendly}
  • Gluten and Dairy Free Chicken and Dumplings Stew
  • Chicken Wild Rice Soup (Dairy and Gluten Free)
  • Chicken Tortilla Soup (Gluten and Dairy Free)

📖 Recipe

Gluten free beef stew

Gluten Free Beef Stew

Kristi Winkels, RDN, LD
This gluten free beef stew is an adaptation of the classic dish that can be made in a pressure cooker or slow cooker. For the slow cooker, cook time is 4-6 hours on high or 8-10 hours on low. For the pressure cooker, factor in 10 minutes for it to come to pressure, 35 minutes of cook time, and 10 minutes to naturally release the pressure.
5 from 3 votes
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Prep Time 15 mins
Cook Time 55 mins
Course Entree, stew
Servings 5 Servings
Calories 473 kcal

Equipment

  • Pressure Cooker
  • Slow Cooker

Ingredients
  

  • ¼ cup gluten free all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon paprika
  • ¼ teaspoon pepper
  • 1 ½ pounds beef stew meat cut into 1 inch cubes From chuck roast or round roast
  • 1 ½ cups gluten free beef broth
  • 1 teaspoon Worchestershire sauce Or balsamic vinegar if allergic to fish
  • 1 clove garlic, minced
  • 1 bay leaf
  • 4 large carrots, sliced into ½ inch thick slices
  • 3 medium potatoes, cubed
  • 2 onions, diced
  • 1 stalk celery, chopped
  • 1 teaspoon dried thyme
  • ½ teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 teaspoon dried rosemary

Instructions
 

For the slow cooker

  • In a small bowl, combine the flour, salt, paprika, and pepper. Put the meat in the slow cooker and add the flour mixture. Toss to coat evenly. Add the remaining ingredients and mix well.
  • Cover and cook on high for 4-6 hours or low for 10-12 hours.

For the pressure cooker

  • In a small bowl, combine the flour, salt, paprika, and pepper. Add the meat to a mixing bowl and toss with the flour mixture until coated evenly.
  • Set the pressure cooker to the saute setting and add a tablespoon of olive oil. When the pot is hot, add half of the meat and brown on all sides. Remove from the pot, add another tablespoon of oil, and brown the remaining meat. Again, remove the meat from the pot. Add the broth to the pot and scrape the bits of flour and meat from the bottom of the pan. Turn the pressure cooker off. Add the meat, Worcestershire sauce (if using), garlic, bay leaf, carrots, potatoes, onions, celery, thyme, basil, parsley, and rosemary to the pot and stir well.
  • Select the manual setting on the pressure cooker and set to cook for 35 minutes. When done cooking, allow pressure to release naturally for 10 minutes. Remove the bay leaf and serve.

Notes

Nutrition Facts for 1 ½ cups: 
Calories: 475, Fat: 21 grams, Saturated fat 8.3 grams, cholesterol: 108 mg, Sodium: 299 mg, Total carbohydrate: 30 grams, dietary fiber: 4.5 grams, sugars: 9.5 grams, Protein: 40 grams

Nutrition

Calories: 473kcal
Keyword crockpot, dairy free, egg free, fish free, gluten free, Instant Pot, peanut free, pressure cooker, shellfish free, slow cooker, soy free, tree nut free, wheat free
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Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

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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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