This meal plan for nut and dairy allergies is a requested meal plan from you, my wonderful readers! The healthy recipes in this meal plan are nut-free, dairy-free, and gluten-free. Delicious meals for breakfasts, lunches, dinners, and snacks for anyone with multiple food allergies.
I’ve had so many people email me for nut-free and dairy-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.
Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment. Â Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
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.
Nut-Free & 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!
Gluten-Free Blueberry Muffins
Gluten-Free Blueberry Muffins are packed with antioxidants for a delicious, Low-FODMAP-friendly breakfast or snack that’s guaranteed to become your new go-to recipe. Replace butter with coconut oil for dairy free option.
Make-Ahead Protein Smoothie Packs
Made using a variety of fruit, greens, collagen protein, and other nutrient-rich ingredients. Replace peanut butter in energy smoothie pack with sunflower seed butter or tahini.
Matcha Latte Oatmeal
A gluten-free and vegan-friendly breakfast to power you through the day. Healthy matcha green tea paired with creamy coconut milk, gluten-free oatmeal, and coconut flakes make antioxidant rich breakfast bowls.
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 Lemon Pasta
Gluten Free chickpea pasta with a zesty lemon herb sauce, Spanish olives, and roasted radishes! Vegan friendly.
Salmon with Peach Salsa
Easy Baked Salmon with Chipotle Peach Salsa! Peach relish and fresh tomatoes combined (salsa) make the perfect accompaniment to bake salmon. It’s a healthy dish made all in one pan.Â
Spring Salad Open Faced Sandwiches
For vegan nut-free option, we use daiya vegan cream cheese or my vegan cheese recipes listed below in snacks.
CrockPot Shrimp Tacos
These Crock Pot Fire Roasted Tomato Shrimp Tacos are easy to make and full of Mexican-inspired flavor for a healthy meal everyone will love. Serve them in gluten-free tortillas!
Instant Pot Gumbo
Inspired by classic New Orleans gumbo, this Instant Pot Gumbo recipe is made with vegetarian ingredients and features fresh veggies, warm spices, and plenty of flavor!
Breakfast Lasagna
It uses fried sweet plantains in place of noodles and can can be made ahead and frozen. A delicious and wholesome sweet and savory combo of ingredients.
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! I don’t know any kid who doesn’t go crazy for homemade fruit roll ups!
No-Bake Apricot Oat Protein Bars
No Bake Apricot Oat Protein Bars are the perfect nutritious wholesome snack! Sweet, salty, chewy, and nutrient dense! Nut free, vegan, and gluten-free.
Easy Vegan Salsa Con Queso
This vegan, plant-based dip uses fresh vegetables and a hint of Tex-Mex spices, making it a family friendly snack that everyone will love. Paleo and Whole 30 friendly!
Maple Sesame Quinoa Bars
Maple Sesame Quinoa Bars are a delicious vegan breakfast or energy bar. Maple syrup, sesame, sunflower seed butter, & quinoa make for a sweet nutty flavor. Vegan, gluten free, and a nut-free option.
Homemade Fruit Roll Ups
Skip the store-bought options, and make this homemade fruit roll ups recipe with just two simple ingredients for a sweet, nutritious snack instead! Gluten-free.
Chocolate Nut-Free Protein Balls
Make these nut-free protein balls with 6 simple ingredients for a healthy, high-protein recipe perfect for breakfasts, snacks, and desserts!
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.