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Home › Resources › Meal Plans

Kid Friendly Gluten Free Dairy Free Recipes + Grocery List

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by Lindsay Cotter Published: Sep 3, 2022

Dairy-FreeGluten-Free
kid friendly gluten and dairy free meals

Find the best gluten free dairy free recipes that are kid-friendly, great for meal prep, and perfect for back-to-school season when life gets a busier. We’re even sharing a complete list of ingredient staples, storage tips, and more to make meal times a breeze! 

kid friendly gluten and dairy free meals
Table Of Contents
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  • Kid-Friendly Dairy Free Meal Prep
  • Staple Ingredients for Gluten Free Dairy Free Recipes
  • Tips for Storing and Reheating
  • Kid Friendly Dairy Free Recipes
  • Downloadable Grocery List
  • More Family Friendly Meals Plans

Kid-Friendly Dairy Free Meal Prep

One of our favorite life hacks to staying on track with nutrition is having meals prepared and ready to go in advance. Then, when hunger strikes, all you have to do is heat them up! However, creating recipes that are both nutritious and kid-approved isn’t always easy. Until now, that is! 

To make life a little easier and meal times a lot less stressful, we’ve gathered up our favorite kid-friendly gluten free dairy free breakfasts, snacks, lunches, and dinners just for you. We’re even giving you a grocery list, too! The best part? They’re all super easy to prepare, filled with good-for-you ingredients, and always delicious! 

Staple Ingredients for Gluten Free Dairy Free Recipes

A common misconception when it comes to eating dairy free is that you’ll have to give up rich textures and cheesy flavors, but that isn’t the case! You just have to get a little creative in the kitchen.
Take a look at all of our favorite gluten free dairy free swaps and substitutions here. In the meantime, some of our go-to staple ingredients include: 

Three glass jars of oat milk one plain, one chocolate, one strawberry

Gluten Free Staples

  • Quinoa
  • Millet
  • Gluten Free Oats
  • Almond Flour
  • Coconut Flour

Dairy Free Staples

  • Nutritional Yeast
  • Coconut Milk or Cream
  • Olive Oil 
  • Hemp Milk
  • Oat Milk 
  • Almond Milk
  • Raw Cashews 

Tips for Storing and Reheating

If you think meals are always best served fresh, think again! These tips will ensure that even leftovers taste brand new. 

Freeze Individual Portions. For foods like muffins, cookies, and snacks, try wrapping each serving individually and storing them all together in a sealable bag. Then, when you’re ready to eat, all you have to do is grab and defrost one rather than a whole batch. 

Keep Broth and Non-Dairy Milk on Hand. The easiest way to spruce up leftover soups, pastas, and casseroles that have gone a bit dry is to add a splash of broth or dairy free milk as they warm back up. This will not only help liquefy the sauces but will also enhance the flavor. 

Prepare Ahead of Time. It’s always best to let frozen leftovers thaw in the fridge overnight rather than trying to get them to thaw quickly. So, if you can, try to prepare in advance, and move foods from the freezer to the fridge the night before. Then, all you have to do is warm them back up! 

Utilize Your Favorite Tools. Kitchen gadgets are your best friends when it comes to kid friendly dairy free meals. Don’t be afraid to take advantage of the Instant Pot, crockpot, air fryer, and more for easy reheating! 

Kid Friendly Dairy Free Recipes

In case you didn’t already know, everything we do at Cotter Crunch is gluten free. However, we do our best to try to accommodate all dietary needs. Therefore, the recipes below are dairy free and often have ingredient alternatives to meet all your needs! 

Dairy Free Breakfasts and Snacks

a stack of three chocolate chip gluten free zucchini muffins on top of each other
glass jar filled with frozen grape smoothie

Boston Cream Pie Oatmeal – A superfood breakfast treat, this oatmeal is made with a boost of protein and natural ingredients for a satisfying dairy free breakfast that tastes like dessert. 

Almond Butter Breakfast Cookies – This wholesome healthy recipe is made with simple ingredients and no refined sugars so you can have cookies for breakfast guilt free! 

Egg Wraps – Made with just 2 ingredients and high in protein, these wraps are quick to whip up and easily customizable with all your favorite fillings. 

Gluten Free Zucchini Muffins – Made with fresh produce, dark chocolate chips, and a blend of gluten free flours, these muffins are soft, fluffy, naturally sweetened, and full of fiber to keep you full. 

No Bake Cowboy Cookie Energy Bites (Vegan Option) – Made with better-for-you ingredients, this gluten free dairy free breakfast recipe is everything you love about cowboy cookies in the convenience of a no bake bite. 

Dairy Free Chia Pudding with Peaches – Loaded with fresh fruit, chia seeds, and plant-based protein, this breakfast is quick to prepare and guaranteed to satisfy even the pickiest of eaters. 

Grape Smoothie – Sweet, refreshing, and ready in minutes, this dairy free smoothie can easily be customized with add-ins like gluten free oats, chia seeds, and plant-based protein for a crowd-pleasing recipe. 

Dairy Free Lunches

3 vegan sandwiches on colorful plates
three bowls of vegan broccoli cheese soup wtih three spoons on the side and a blue and white striped towel
a hand dipping a gluten free cracker in a bowl of strawberry salmon salad

Gluten Free Vegan Sandwiches (3 Ways) – It doesn’t get any easier (or more delicious) than a loaded sandwich. These options are made with gluten free bread and plant-based ingredients and are loaded with flavor so good everyone will be begging for seconds. 

Broccoli Cheese Soup with Cauliflower Sweet Potato Tots – Bursting with classic cheesy flavor – just without the cheese, the only thing that can make this soup better is a side of tots that are secretly full of veggies.  

Strawberry Salmon Salad with Gluten Free Crackers – A fun twist on classic chicken salad, this recipe is a great source of protein, omega fatty-acids, and vitamin C! Decadent and creamy, it’s perfect when scooped up with your favorite homemade gluten free crackers. 

Pro Tip

Note: If you want to save some time, feel free to use store-bought crackers like our favorite here instead! 

Dairy Free Dinners

west african peanut stew on wood cutting board
a woman's hands dipping a spoon into a pan full of potato and cauliflower shepherd's pie
a vegan greek quinoa burger on a gluten free bun with tzatziki, cucumbers, tomatoes, and fresh herbs

African Peanut Stew – The easiest weeknight comfort food, this recipe is warm and hearty for the perfect stew. Make it on the stove, in the crock pot, or even with an Instant Pot. Vegetarian option!

Pro Tip

Reader Review: “This was so delicious! We used chicken thighs and paired it with brown jasmine rice for a hearty winter meal. Our 7 year old loved it and asked for seconds. Next time we will try the chickpeas for a veggie version. Love that it can be made mild or spicy to taste.” -S Mears

Gluten Free Slow Cooker Spaghetti – Your favorite family dinner just got better thanks to tender gluten free noodles and a flavorful pasta sauce stuffed full of veggies. 

Cauliflower Shepherd’s Pie – Warm, hearty, and quick to prepare, this Shepherd’s Pie is a lower carb recipe made with veggies and protein. 

Pork Chops Marmalade – Sweet and tangy, these pork chops are a one pan recipe that is naturally gluten free, dairy free, and grain free. 

Greek Quinoa Burgers – A nutrient-rich powerhouse, this recipe is the “meatiest” plant based burger you’ll ever taste. Rich in flavor, they’re a great addition to any meal!  Vegan friendly.

Downloadable Grocery List

Now that you have all the gluten free dairy free recipes you could need, we’ve made things even more simple with this downloadable grocery list. Find everything you’ll need below, and go ahead and click the link here to print it off for easy shopping! 

kid friendly gluten free dairy free recipes grocery list
Click here to download the grocery list!
Prep

More Family Friendly Meals Plans

Looking for more kid friendly meal plans to make your meal prep easy? We’ve got you covered with these options! All of the recipes are always gluten free and easily adaptable to fit your family’s dietary needs. 

  • Hidden Veggie Meal Plan
  • Easy Gluten Free Freezer Meals + Sauces
  • Cheap Gluten Free Meals for the Week
  • Gluten Free Meal Plan (30 Minutes or Less)

Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!

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Categories: Dairy-Free, Gluten-Free, Meal Plans, Recipe Round Ups Tags: dairy free, dairy free breakfast, dairy free meal plan, dairy free snacks, gluten free, gluten free breakfast, gluten free breakfasts, gluten free dinner, gluten free meals, gluten free snacks, kid friendly, kid friendly dinner, kid friendly snack, meal plan, meal planning, meal prep

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kid friendly gluten and dairy free meals
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Reader Interactions

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  1. Meghan

    06/26/2019 at 3:18 PM

    Thank you for these. My son developed a lactose intolerance and I’m so over all the “kid-friendly” recipes that are just slathered in cheese. /smh

    Reply
    • Avatar photoLindsay Cotter

      06/27/2019 at 9:06 AM

      Anytime. Allergies & intolerances can definitely be tricky to work with sometimes, especially for kids! Happy to help-shoot me an email at [email protected] if you ever have any questions!

      Reply
  2. Danielle

    02/23/2019 at 3:09 PM

    I love these dishes but are you saying parmesan and feta are dairy free?

    Reply
    • Avatar photoLindsay Cotter

      02/23/2019 at 6:23 PM

      just updated that list. SOrry about that. I mean to add nutritional yeast to replace parmesan.

      Reply
  3. Tara Johnson

    12/03/2018 at 11:06 PM

    This is amazing! Thank you so much for putting this together! Can not wait to try all of the recipes 🙂

    Reply
    • Avatar photoLindsay Cotter

      12/03/2018 at 11:24 PM

      I’m so glad it can help Tara! Keep me posted.

      Reply
  4. Her lives

    11/04/2018 at 12:49 AM

    Thanks for the giving this yummy recipe. I am always trying to make something new recipe for my kids. Your method is also original to me. I will try it to make at my home. Hope, so my kids also love this. I want to more recipe from you.

    Reply
  5. Mallory

    09/16/2018 at 11:23 AM

    We just found out that our 15 month old probably has a wheat allergy and a dairy allergy, so I was excited to find this. However, he also has an allergy to nuts and most of these recipes have nuts or a nut substitute in them. Do you have any suggestions for me in replacing any nut product in these recipes? I am desperate, so any help is appreciated.

    Reply
    • Avatar photoLindsay Cotter

      09/16/2018 at 11:32 AM

      Hi Mallory! So sorry to hear about your son. Is he allergic to seeds as well? Have you send my 2 other nut free dairy free gluten free meal plans and snacks? Happy to help!

      Reply
    • Avatar photoLindsay Cotter

      09/16/2018 at 4:39 PM

      ALso, feel free to email me separately!

      Reply
  6. Carly

    09/08/2018 at 10:03 PM

    Hello!! Thank you for the wonderful recipes. My daughter has recently had to go dairy/gluten free and she is 3 so it’s been tricky finding things she likes:( When a recipe calls for butter is there a substitute I can use instead? And do you have a gluten/dairy free mac n cheese recipe? Thank you!!

    Reply
    • Lindsay Cotter

      09/09/2018 at 4:18 PM

      I do! I usually use the butter flavor coconut oil from Nutiva or soy free vegan butter. You can also use nutritional yeast to make things cheesy! Here’s my fav vegan mac and cheese!

      https://www.cottercrunch.com/vegan-jalapeno-chickpea-mac-and-cheese/

      Reply
      • RACHEL. Greenfield

        09/15/2018 at 9:37 PM

        My 16 month old daughter has food allergies and gluten issues. We just got diagnosed recently and I’m waiting for a nutritionist appt soon. We have gone gluten free(celiac) but we are still having trouble with foods because she is also allergic to cows milk, beef, chicken, eggs, fish and watermelon. I feel like my foods do not have much flavor because we can’t use butter, and I think I feed her the same foods. Everything I read the labels on gluten free still contains eggs. I need more options for snacks and foods. It’s hard finding gluten free and dairy and egg free in the stores. Or anywhere. Do you haven any advice? A cheat sheet of sorts, Thanks in advance.

        Reply
        • Avatar photoLindsay Cotter

          09/16/2018 at 11:35 AM

          Hi Rachel! I am happy to help. What egg recipes do you need replaced? Have you tried an egg replacer? Is she allergic to casein or just lactose? Have you tried avocado oil or the butter flavored coconut oil? Nutiva has a great one! We also use nutritional yeast to replace cheese.

          Reply
        • Avatar photoLindsay Cotter

          09/16/2018 at 4:38 PM

          ALso, feel free to email me separately!

          Reply
  7. Kulpreet Chahal

    09/04/2018 at 11:00 AM

    awesome recipes. i would love to try them all. healthy and tasty one. thanks for sharing it.

    Reply
  8. windows 8 product key

    07/05/2018 at 2:53 AM

    Your blog is great. i read a lot of interesting things from it.

    Reply
  9. wings io

    06/20/2018 at 3:57 AM

    I have read through other blogs, but they are cumbersome and confusing more than your post. I hope you continue to have such quality articles to share with everyone! I believe a lot of people will be surprised to read this article!

    Reply
  10. Supriya Kutty

    03/27/2018 at 5:47 AM

    Wow, your recipes are so delicious and yummy looking that all kids will enjoy eating it. I would love to make it for son as every day he needs something new to eat. Keep sharing such recipes.

    Reply
    • Avatar photoLindsay Cotter

      03/27/2018 at 11:23 AM

      Thank you friend! Let me know if you try any!

      Reply
  11. Mary

    02/22/2018 at 7:05 AM

    We parents are always trying to give best to our child’s. Even when I am cooking, I am thinking the same way. Tring to cook something they like, something healthy and delicious. That’s why I am searching for kids friendly recipes and now my searching is complete. I really like your post, it is really helpful.

    Reply
  12. Ellen

    01/31/2018 at 11:33 PM

    I tried the almond berry smoothie very refreshing for my early morning routine,
    perfect for my dairy and gluten free macarons which I also found the recipes here
    Source: https://pastreez.com/pages/the-recipe

    Reply
  13. google maps driving directions

    09/26/2017 at 8:47 PM

    Loving these kid-friendly recipes! SO perfect for this busy time of year! Thanks for share this post.

    Reply
  14. Heather Christo

    09/15/2017 at 11:37 AM

    This is how we live- so thank you for all the great ideas!

    Reply
  15. Cassie Autumn Tran

    09/12/2017 at 7:19 PM

    Would it be a crime if I follow this meal plan as a grown-ass woman? Because I totally would 🙂

    Reply
    • Cotter Crunch

      09/12/2017 at 7:47 PM

      It would make you even cooler!! ??

      Reply
  16. Liz @ Floating Kitchen

    09/12/2017 at 10:12 AM

    I’m not a kid anymore (well, some days I guess), but I have a strong feeling I’m going eat and love all these things. Lol! Lovely meal plan, friend!

    Reply
  17. Jeanine

    09/12/2017 at 9:25 AM

    So many options! I love the look of those mexican beans toasts!

    Reply
  18. Erin

    09/11/2017 at 3:21 PM

    So many good ideas that I don’t know where to start!! Maybe with the blackberry quinoa bars…

    Reply
    • Cotter Crunch

      09/11/2017 at 6:18 PM

      Good choice!

      Reply
  19. Lexi @Lexi'scleankitchen

    09/11/2017 at 3:09 PM

    Loving these kid-friendly recipes! SO perfect for this busy time of year!

    Reply
    • Cotter Crunch

      09/11/2017 at 6:18 PM

      Right? And for big kids too

      Reply
  20. Maria

    09/11/2017 at 12:29 PM

    So many great recipes for the kiddos!

    Reply
    • Cotter Crunch

      09/11/2017 at 1:53 PM

      for sure!

      Reply
  21. gerry speirs

    09/11/2017 at 11:55 AM

    My wife is thinking she might have to try dairy free so this came at the perfect time!!

    Reply
    • Cotter Crunch

      09/11/2017 at 1:53 PM

      Let me know if she does or needs more help!

      Reply
  22. jen

    09/11/2017 at 6:22 AM

    I think all the colors here would win over any kid!

    Reply
    • Cotter Crunch

      09/11/2017 at 6:19 PM

      That’s my plan of attack haha

      Reply

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kid friendly gluten and dairy free meals
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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