Gluten-Free Menu Ideas

Individuals suffering from such conditions as celiac disease and wheat sensitivity must avoid most bread, pasta and any sauces thickened with flours or other sources of gluten. Planning gluten-free meals may present a challenge to cooks, at first. However, identifying and learning what to avoid and how to make substitutions simplify the task of menu planning and, with practice, develop your confidence in putting together gluten-free meals. Does this Spark an idea?

Breakfast

Gluten-free crackers with cheese may be part of a breakfast or a snack.

At first glance, many traditional breakfast foods, like cereal, pancakes and muffins, seem off-limits to the gluten-free. "Living Gluten-Free For Dummies" author, Danna Korn, claims the opposite, listing many gluten-free breakfast treats, including cottage cheese, eggs, bacon, fruit and puffed corn or rice cereal. Grits may also be gluten-free, if specified on the package as not being processed in a plant that processes other grains containing gluten. Combining a few of these options with tea, coffee, or juice amounts to a full and satisfying breakfast.

Lunch

A salad is easy to pack in a container for lunch at work or school.

Sandwiches are a common lunch food and are permitted when made with gluten-free bread, which may be found at some supermarkets and bakeries. Gluten-free bread mixes are also becoming widely available. Beyond sandwiches, soups and salads are dishes that assemble fast and exclude wheat. If you plan to use a commercially prepared soup or salad dressing, though, check the ingredient panel, as many do contain gluten.

Dinner

Buckwheat noodles, often used in Japanese cuisine, are gluten-free.

Raw vegetables and meat do not contain gluten. Prepare them with other wheat-free ingredients and you will be safe. In addition, grains like rice, quinoa, buckwheat and polenta are gluten-free. Potatoes and beans are also potential side dishes. If you enjoy processed meats, such as ready-made hamburgers or cold cuts, read the ingredient label to verify other foods containing gluten were not used in their production. Gluten-free pasta, tossed together with some vegetables, is a good meal option if you're short on time.

Dessert

Peanut butter is one tasty gluten-free favorite in sweets and both peanut brittle and peanut butter cookies may be prepared without gluten. Ice cream is often gluten-free, but check the label to make sure it was not thickened with ingredients containing gluten. Finally, fruit is a light, simple and healthy dessert.