Quick Gluten-Free Meal Ideas


    Gluten is a type of protein found in grains like wheat, barley, rye and spelt. Wheat is the most commonly consumed out of all the gluten-containing grains. Gluten comprises of two main proteins glutenin and gliadin. Most of the negative health effects are said to be associated with gliadin.

    gluten-containing grains; wheat, barley, rye and spelt on a plate

    Gluten-containing foods can be tolerated by most people except for some with specific health conditions. These conditions include celiac disease, gluten sensitivity, wheat allergy, etc. Celiac is the most severe form of gluten intolerance. It is an autoimmune disease that treats gluten as a foreign body and attacks it in the gut. This can cause various other disorders which can aggravate over time.

    People who face gluten sensitivity are to avoid gluten at all costs. They are prescribed a gluten-free diet to avoid any painful symptoms. It may initially seem difficult to make meals that are gluten-free since grains form a major part of our diet. However, it is not that complicated.

    We will make your journey of removing gluten from your diet easier by listing down a few quick and easy gluten-free meal recipes.

    1. Salmon and Creamy Cucumbers:

    steamed salmon fillet seasoned with herbs

    This Mediterranean inspired combo of salmon and cucumbers dipped in creamy feta cheese sauce will make your taste buds fall in love. It is important to use a food processor to achieve the right creamy consistency of the feta and yogurt sauce.

    The recipe:

    • Season 4-5 oz. of salmon with ½ teaspoon of salt and pepper each. Now, take a skillet, drizzle some olive oil and cook the salmon till golden brown. Take two lemons and slice them in half. Place these lemon halves on the skillet, cut sides facing downwards. The salmon will approximately take 3 to 6 minutes to cook on each side.

    Transfer the salmon fillets onto a plate when done. Cut the lemons further into halves and place them on the plate with the salmon.

    • Slice cucumbers and toss them in a large bowl with some salt. Grate some lemon zest in a processor and squeeze 3 tablespoons of lemon juice. Add 3 oz. of Feta cheese and ¼ cup of plain Greek yogurt. Mix it all up to get a creamy sauce.
    • Add the Feta sauce into the bowl of cucumbers. Toss to coat the cucumbers well with the sauce. Serve them in the platter with the salmon. Tasty salmon with creamy cucumbers is ready!

    2. Turkey Salad with Oranges:

    A close up of a roasted full turkey

    The best way to utilize your Thanksgiving leftover turkey is to make this scrumptious Turkey and Oranges salad.

    The recipe:

    • Take a large bowl, add in 3 tablespoons of toasted sesame oil. Now, add in 2 tablespoons of rice vinegar, 1 tablespoon fresh lime juice, 2 teaspoons of brown sugar. Whisk it well. Sprinkle ½ teaspoon of red pepper flakes and ½ teaspoon of salt.
    • Thinly slice cabbage and add it to the vinaigrette. Take some roasted turkey breast, shred it and toss it in the bowl. Add in sliced scallions, roughly chopped oranges, and carrots; toss the mixture. Top the salad with noodles and roasted almonds.

    3. Mustard Chicken:

    fried chicken pieces drizzled with sauce and mashed potatoes and cauliflower

    Crispy fried chicken paired with garlicky mashed potatoes is a comfort food.

    The recipe:

    • Whisk together 2 tablespoons of olive oil, in a large bowl, with 2 tablespoons of fresh lime juice. Add in 2 tablespoons of Dijon mustard, ¼ teaspoon of salt and pepper, ½ cup of fresh chopped parsley and 2 teaspoons of fresh thyme leaves.

    Put in 8 small chicken thighs and 10 garlic cloves (8 with skin on and 2 peeled and smashed) in the bowl. Toss the mixture to fully coat the chicken. Let it sit for 10 minutes.

    • Boil 6 medium-sized potatoes with salt and smashed garlic. Once boiled, drain, peel and mash them. Season with ¼ teaspoon of each salt and pepper.
    • While the potatoes boil, take a cast-iron skillet and heat it over medium flame until hot. Now, place the chicken over the skillet, skin side down. Place the garlic cloves around it. Place a smaller sized skillet over the chicken and place heavy cans over it to weigh the chicken down. This will allow the chicken to cook evenly and extra-crispy. Cook the chicken until it is golden brown which will approximately take around 8 minutes.
    • Remove the cans and skillet, change the sides of the chicken pieces and place the skillet and cans again. Cook for a further 5 minutes and the chicken will be done.

    Serve with the aromatic garlic mashed potatoes.

    4. Roasted Shrimp with a Side of White Beans:

    a closeup of a roasted shrimp held between chopsticks

    Creamy white beans with shrimp make a super simple but scrumptious gluten-free dinner.

    The recipe:

    • On a large baking sheet, drizzle 1 tablespoon olive oil. Take 1lbs of broccoli and toss it with the olive oil. Season with ¼ teaspoon each salt and pepper. Roast this in a preheated oven (425F) for 5 minutes.
    • Add shrimps in a bowl with 1 tablespoon olive oil. Add 1 teaspoon of finely grated lemon zest, ½ of red chili thinly sliced, and ¼ each salt and pepper. Toss them all together. Place these shrimps over the partially cooked broccoli in the oven. Roast it until the shrimps are cooked and the broccoli turns crispy, this will take around 9 to 11 minutes.
    • Place 1 tablespoon of olive oil with garlic over medium heat and toast it. Now add 15 oz. white beans, 1 teaspoon fresh thyme leaves, and ½ cup of chicken broth. Let it cook and bring it to a simmer. Roughly mash the beans.

    Serve them with the shrimp and broccoli and you are done.

    These simple and quick gluten-free recipes are sure to be a delight for your taste buds. Try the recipes and send us your love. Enjoy.


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