Kid Friendly Gluten Free Dairy Free Recipes (2024)

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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!

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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:

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Gluten Free Staples

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

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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

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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.

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

Dairy Free Dinners

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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!

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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!

Click here to download the grocery list!

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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)

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Jump To Comments

Kid Friendly Gluten Free Dairy Free Recipes (2024)

FAQs

What can you feed someone who is gluten and dairy-free? ›

The best way to ensure that your diet is gluten and dairy-free is to eat whole foods. Fruits, vegetables, meats, and grains like quinoa, rice, and buckwheat are all naturally gluten and dairy-free. Planning your meals in advance can help you avoid the temptation to eat foods that contain gluten and dairy.

What can I eat if I am gluten and dairy intolerance? ›

You can eat any foods that do not contain gluten and dairy. These include all fruits and vegetables, meat, chicken, fish, legumes, corn, quinoa, rice, legumes, and nuts.

How to do a gluten and dairy elimination diet? ›

Eliminate all dairy products, including milk, cream, cheese, cottage cheese, yogurt, butter, ice cream, and frozen yogurt. Eliminate gluten, avoiding any foods that contain wheat, spelt, kamut, oats, rye, barley, or malt. This is the most important part of the diet.

What happens to your body when you stop eating dairy and gluten? ›

Starting a gluten-free and dairy-free diet can improve your health, reduce inflammation, manage food sensitivities, and help fight chronic diseases.

Are potatoes gluten-free? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

What is gluten belly? ›

What is a gluten belly? Gluten belly, also known as wheat belly, is a common phrase that refers to stomach swelling after eating gluten as a result of bloating. Along with bloating, one may also develop symptoms such as stomach pain, flatulence, or irregular bowel movements.

How long does it take to get gluten and dairy out of your system? ›

So, how long does gluten stay in your system? Individuals without a gluten intolerance, wheat allergy, or celiac disease have a gluten transit time of up to 4 hours in the stomach, 6 hours in the small intestine, and 59 hours in the colon. Therefore, it takes 2-3 days for your system to eliminate gluten entirely.

How do you detox your body from gluten and dairy? ›

How to Detox from Gluten: A Four-Step Plan
  1. Remove trigger foods. “An important step in removing gluten is to find hidden causes,” says Smith. ...
  2. Stay hydrated. ...
  3. Take probiotics. ...
  4. Stick to anti-inflammatory foods.

What are the first signs of being gluten intolerant? ›

Here are some of the symptoms of gluten sensitivity:
  • "Brain fog." This is the most common characteristic of gluten sensitivity. ...
  • Headaches or migraines. ...
  • Dizziness.
  • Acne or rashes. ...
  • Joint pain or numbness. ...
  • Diarrhea, gas or constipation.
  • Distended stomach or bloating.
Apr 12, 2016

Will I lose weight if I stop eating gluten and dairy? ›

Can you go gluten-free to lose weight? People who adopt a gluten-free diet often lose weight, but it's usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten.

How to reverse gluten intolerance? ›

There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.

Is peanut butter gluten-free? ›

Living gluten-free can be a challenge. It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2).

What is the best diet for gluten and dairy intolerance? ›

What Foods are Gluten and Dairy-Free?
  • Fruits and Vegetables. Virtually all fruits and vegetables are gluten and dairy-free, which allows for lots of variety in nutrients and flavors in your diet. ...
  • Whole Grains. ...
  • Nuts and Seeds. ...
  • Beans and Legumes. ...
  • Certain Proteins. ...
  • Plant-Based Oils & Spices.

Does cutting out gluten and dairy reduce inflammation? ›

In fact, consuming foods like yogurt may actually help to reduce inflammation. But, you may want to try temporarily cutting out both dairy and gluten for a few weeks if you have existing inflammation or irritations in the body. Focus on whole, minimally processed foods, de-stress and allow your body to calm down.

What do you serve someone who is gluten-free? ›

Gluten-Free Foods
  • Fruits.
  • Vegetables.
  • Meat and poultry.
  • Fish and seafood.
  • Dairy.
  • Beans, legumes, and nuts.

What is a gluten and dairy free diet called? ›

A gluten-free casein-free diet (GFCF diet), also known as a gluten-free dairy-free diet (GFDF diet), is a diet that does not include gluten (found most often in wheat, barley, and rye), and casein (found most often in milk and dairy products).

What can I give someone who is gluten-free? ›

The Gluten-Free Gift Guide
  • A Kit That Makes Bakery-Worthy Cakes. ...
  • This At-Home Dim Sum Feast. ...
  • A Box Of Hot Little Biscuits. ...
  • A Collection Of Best-Selling Mochi Ice Cream. ...
  • A Pack Of Cult-Favorite Chocolate Chip Cookies. ...
  • Some Healthy-ish Sweet Treats To Stash In Their Bag. ...
  • A Few Boxes Of Giftable Granola.
Nov 29, 2023

Are eggs gluten and dairy free? ›

Others are lactose intolerant, which results from an enzyme deficiency that makes it impossible to break down the lactose (a sugar found in dairy) in one's system. People with one or both of these conditions don't necessarily need to avoid eggs as they are devoid of milk proteins and lactose. Eggs are also gluten free.

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