Gluten-Free Goodness: 5 Healthy Recipes for People with Gluten Sensitivity

What is Gluten Sensitivity?

If you’ve ever felt bloated, experienced abdominal pain, or had diarrhea after consuming wheat-based foods like bread, pasta, or beer, you might have gluten sensitivity. Gluten is a protein found in wheat, rye, barley, and other grains that can cause an immune reaction in people with the sensitivity.

For those with gluten sensitivity, eliminating gluten from their diet can help reduce symptoms and improve their digestive health. However, finding gluten-free recipes that are healthy and delicious can be a challenge.

But don’t worry, we’ve got you covered! Here are five gluten-free recipes that are both nutritious and tasty.

1. Gluten-Free Quinoa Salad with Grilled Chicken

This gluten-free quinoa salad is a perfect dish for lunch or dinner, providing plenty of protein, fiber and nutrients.

Ingredients:

• 1 cup uncooked quinoa
• 2 cups low-sodium chicken broth
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 red onion, diced
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1 pound boneless, skinless chicken breasts

Instructions:

1. Rinse quinoa in a fine-mesh strainer and place it in a medium saucepan with chicken broth. Bring to a boil and reduce heat to low. Cover and simmer for about 18-20 minutes or until all liquid is absorbed.
2. In a large bowl, mix together diced bell peppers, onion, olive oil, black pepper, and salt. Set aside.
3. Preheat the grill to medium-high heat. Season chicken breasts with salt and black pepper. Grill for about 6-7 minutes each side or until the internal temperature reaches 165°F.
4. Once the quinoa has cooked and slightly cooled, add it to the bowl with diced vegetables and toss gently.
5. Slice grilled chicken breasts and serve with quinoa salad.

2. Gluten-Free Cauliflower Crust Margherita Pizza

This gluten-free cauliflower crust pizza is a healthier alternative to traditional pizza crust, and it’s also delicious and easy to make.

Ingredients:

• 1 large cauliflower head
• 1 egg, beaten
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/2 cup pizza sauce
• 1/2 cup sliced fresh mozzarella cheese
• 8-10 fresh basil leaves

Instructions:

1. Preheat the oven to 425°F.
2. Cut cauliflower florets and pulse them in a food processor until the mixture resembled rice grains.
3. Place the cauliflower rice in a microwave-safe bowl and microwave for about 5-6 minutes or until it is tender. Let it cool for a few minutes.
4. In a large bowl, mix together the cauliflower rice, egg, shredded mozzarella cheese, Parmesan cheese, olive oil, black pepper, and salt.
5. Spread the cauliflower mixture into a large round shape onto a baking sheet lined with parchment paper. Bake for about 15-20 minutes, or until the crust is golden and crispy.
6. Remove from the oven and add pizza sauce, sliced fresh mozzarella cheese, and fresh basil leaves on top. Return to the oven and bake for another 5-6 minutes or until the cheese melts.

3. Gluten-Free Lentil Soup

This gluten-free lentil soup is a healthy and comforting meal that is perfect for colder days.

Ingredients:

• 1 cup dry green lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 celery stalks, chopped
• 2 medium carrots, chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 4 cups low-sodium vegetable broth or chicken broth
• 1 bay leaf
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 lemon, juiced

Instructions:

1. In a large Dutch oven or soup pot, heat olive oil over medium heat. Add chopped onion, garlic, celery, and carrots. Cook for about 5-6 minutes or until vegetables are tender.
2. Add cumin, coriander, smoked paprika, and lentils. Mix well.
3. Add broth, bay leaf, salt, and black pepper. Bring to a boil and reduce heat to low. Simmer for about 25-30 minutes or until the lentils are tender.
4. Remove bay leaf and stir in lemon juice.

4. Gluten-Free Baked Chicken Tenders

These gluten-free chicken tenders are a perfect snack or dinner option for those with gluten sensitivity.

Ingredients:

• 1 pound chicken tenderloins
• 1/2 milk (can substitute with almond milk or coconut milk)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup gluten-free bread crumbs (can substitute with crushed gluten-free cereal or tortilla chips)

Instructions:

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. In a shallow bowl, mix together milk, garlic powder, onion powder, smoked paprika, salt, and black pepper. Dip chicken tenderloins in the mixture and let it sit for a few minutes.
3. In another shallow bowl, add gluten-free bread crumbs.
4. Coat chicken with the bread crumbs and place on the prepared baking sheet.
5. Bake for about 15-18 minutes or until the internal temperature reaches 165°F.

5. Gluten-Free Banana Oat Muffins

These gluten-free banana oat muffins are healthy, delicious, and perfect for breakfast or snack time.

Ingredients:

• 2 cups gluten-free rolled oats
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 ripe bananas, mashed
• 2 large eggs
• 1/2 cup almond milk (can substitute with any non-dairy milk)
• 1/3 cup honey (can substitute with maple syrup or agave nectar)
• 1/4 cup coconut oil, melted
• 1 teaspoon vanilla extract

Instructions:

1. Preheat the oven to 375°F. Line a muffin tin with paper liners.
2. In a large bowl, mix together gluten-free rolled oats, baking powder, baking soda, and salt.
3. In a separate bowl, mix together mashed bananas, eggs, almond milk, honey, melted coconut oil, and vanilla extract until well combined.
4. Pour the wet mixture into the bowl with dry ingredients and mix until just combined.
5. Use an ice cream scoop to scoop the muffin batter into the paper liners. Bake for about 18-20 minutes or until a toothpick inserted in the center of a muffin comes out clean.

The Takeaway

Gluten sensitivity doesn’t mean sacrificing delicious and healthy meals. You can still enjoy a variety of nutritious and tasty recipes that are gluten-free. These five recipes are a great place to start, but there are many more gluten-free recipes out there waiting to be discovered. Remember to always consult a healthcare professional if you suspect you have gluten sensitivity and want to adopt a gluten-free diet.

Thank you for reading and happy cooking!