This meal plan for nut and dairy allergies is a requested meal plan from you, my wonderful readers! The healthy recipes (which are always gluten free) in this meal plan are nut free AND dairy free. Delicious meals for breakfasts, lunches, dinners, and snacks for anyone with multiple food allergies.
Hey friends! So this month’s gluten free meal plan is a little different. It’s a round up of nut free and dairy free friendly recipes. I’ve had so many people email me for nut free recipes that I thought I’d put this together for you. Use it as a resource for others, for yourself if you’re allergic to nuts, or even if you’d had to scale back on nuts and/or dairy in your diet due to inflammation, etc.
If you’re wanting more anti-inflammatory recipes, don’t forget we have the anti-inflammatory diet education series and anti-inflammatory meal plan bundle.
Okay, let’s get started!
Meal Plan for Nut and Dairy Allergies
As always, the shopping list for this meal plan can be found by scrolling down below the recipes. To see individual recipes, click on the images or the links listed under each category.
Before you begin NOTES:
If you’d like a PDF version of all these recipes, we will be working on that shortly! Email me to be put on the list until we update. Sound good?
Nut Free and Dairy Free Breakfast Recipes
So many breakfast recipes use nut butter or nuts for a topping, but these breakfast recipes are all nut free with dairy free options. They are perfect for meal prep as well!
- Low FODMAP Blueberry Muffins (replace butter with coconut oil for dairy free option)
- Collagen Protein Smoothie Packs (replace peanut butter in energy smoothie pack with sunflower seed butter or tahini)
- Matcha Latte Oatmeal (great to make ahead or for overnight oatmeal as well)
Main Dish (Lunch and Dinner) Recipes for Multiple Food Allergies
When creating lunch and dinner recipes in a meal plan for nut and dairy allergies, things can get delicious quickly and easily! All these meals can make for a filling lunch, light dinner, or both!
- Roasted Radish Chickpea Pasta (We Love using Chickapea Pasta)
- Baked Salmon with Chipotle Peach Salsa
- Spring Vegetables Open Faced Sandwiches (for vegan nut free option, we use daiya vegan cream cheese or my vegan cheese recipes listed below in snacks)
Don’t feel limited by the category these recipes are listed under. This main dish meal plan for nut and dairy allergies has recipes that can be used for breakfast, lunch, or brinner!
- Crock Pot Fire Roasted Shrimp Tacos
- Instant Pot Lentil Gumbo (with stove top option)
- Puerto Rican Paleo Breakfast Lasagna Breakfast or Brinner
Simple Dairy Free and Nut Free Snacks
These recipes are perfect for anyone with nut and dairy allergies, but even better, they’re all healthy kid-friendly snacks, too!
These last two recipes are as kid-friendly as healthy snacks get. I don’t know any kid who doesn’t go crazy for homemade fruit roll ups! Ya’ll, even if you don’t have a dehydrator, these are easy to make.
And the nut free protein bites? Well, those are just the icing on the nut free dairy free cake!
Please let me know if you have any questions. Food allergies are the real deal, and I am happy to suggest any substitutes needed. But in all, you can’t go wrong with REAL FOOD! Non nutty food. 🙂
Printable GROCERY LIST or click here to download:
Alright friends, have a great week! Leave a comment if you have any questions about the recipes or need substitutes!
Or, visit my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
p.s.
Stay tuned for Cookbook giveaways coming up on Instagram next week!
Cheers,
Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
Really I just have a question for the community out here. My sister has 3 small Autistic children, one of whom we just found out is Type 1 diabetic. Currently even tho he is now 4 years old he does not eat regular foods like most children. Also another child in the home is allergic to peanuts (most other nuts) and eggs and another has an allergy to corn based products. I am searching desperately to find recipes for things the whole family can eat. Also ingredients need to be ones that does not require her to go to a whole foods store to purchase. Their budget does not allow for specialty foods that you cannot get at an HEB or Walmart location. Budget wise for this family of 5, they have roughly 100-150 a week to spend on groceries. If anyone has any ideas I am certainly open.
Hi Crystal-thanks for reaching out! Working with a variety of allergies can definitely be tricky. My heart goes out to your sister. I love the idea of reaching out to the community to see if anyone else has suggestions as well. (Just a side note, we have a lot of that happen on our private Facebook group. Happy to add you if you would like, just let me know.)
Enjoy Life products are great; they are free from over 20 different common allergens, including eggs, nuts, soy, and gluten. Enjoy Life products are fairly easy to find: I know they can be purchased through Amazon and at WalMart. They have good baking mixes, snacks, etc.
Here are some recipes that may work. Some of them do include eggs, but there are egg-free options. If you would like more suggestions or have any questions, feel free to also shoot us an email at [email protected]!
https://www.cottercrunch.com/gluten-free-chocolate-raspberry-pancake-bread/
https://www.cottercrunch.com/roasted-radish-chickpea-pasta/
https://www.cottercrunch.com/farmers-market-veggie-sandwich/
https://www.cottercrunch.com/low-fodmap-gluten-free-blueberry-muffins/
https://www.cottercrunch.com/instant-pot-lentil-gumbo-vegan/
https://www.cottercrunch.com/no-bake-apricot-oat-protein-bars/
https://www.cottercrunch.com/weekly-meal-prep-recipes-using-5-ingredients/
https://www.cottercrunch.com/aip-breakfast-porridge-instant-pot/
love it
There is a great deal of pressure on people who address food allergic reactions that most of the people do not recognize
I could definitely see that!
wow, the cake looks delicious and very attractive
Thank you so much!
There is a great deal of pressure on people who address food allergic reactions that most of the people do not recognize. it’s also more costly to buy secure comfort gadgets, and it’s miles a lot harder to retain dietary fitness heading off so many ingredients.
Love you, Lindsay. and your hubby and treasured pup are adorbs! happy matters are operating out!! I’m always sorting out your recipes to include into my existence preserve up the awesome work!
Thank you!
This is such a blessing especially for those nut and dairy allergies, and everything looks wonderfully delicious. 🙂 I wouldn’t mind this meal plan.
Thank you friend?
It looks so yummy and tasty. I will try doing this tommorrow. Thanks for your nice recipe..
wow, the cake looks delicious and very attractive
Brilliant, this help me – thanks so much!
Such an incredible meal plan! I have to try making some blueberry muffins soon. OMG, same for the dairy free cake and open-faced sandwiches!
oh yes you do! Veganize it. Would be so so easy Cassie. Let me know if you do.