A flavorful Gluten-Free Meal Plan that will help you revolutionize dinner time! A list of 7 weeknight meals that are quick, easy, healthy and delicious!
One of the hardest misconceptions about a gluten-free diet is that everything tastes gross and there is nothing to ever eat that satisfies. When I first started eating gluten-free it was hard. Really hard.
See, I lived off bagels and avocados slathered on big fluffy slices of bread. I am originally a Jersey girl, so a NY bagel and Philadelphia pretzel is something I could never pass up. I grew up on Italian pasta and big fluffy Jersey subs. Breads and their gluten satisfied my mood and helped me feel "happy".
Until I found out it was hurting my body by altering my hormones and insulin levels from gluten and white sugars. That leads to weight gain, acne, infertility, depression and anxiety. A path I choose to live less traveled😊.
You are probably thinking you have tried or are currently on a gluten free diet and are bored with gluten-free foods. Worn out from trying to figure out meals because gluten-free pasta noodles do not taste right, breads taste stale or too airy, and gluten free meals are just hard for the family to enjoy. Trust, me I have heard it all.
I'll be honest, my kids would much rather have a bowl of regular mac and cheese, but guess what?
After a while. After clearing your body of gluten. It craves it less, and less. If my kids do not have the other, they eat (and love) our gluten-free homemade mac and cheese! And the hubs and I adore this rich and creamy skillet goat cheese mac and cheese!
Gluten-free dinners can be delicious, and a gluten free meal plan will help save you on the stress of figuring out what to make! A great place to get started with ingredients is with Thrive Market and Amazon Fresh to order ingredients like gluten-free flours and pasta sauce. It can be done right from the comfort of your home. Takes the stress out of heading to the store and makes planning what you are going to make for meals a breeze! Use this coupon link to get an extra 25% OFF your first order + a 30 day free trial membership when you sign up at Thrive Market! (Valid on orders $49+, max $20 discount).
Before we start on the recipes, lets talk gluten...
What is gluten?
Gluten is a protein found in all sorts of grains: wheat, barley, rye. A gluten-free diet aims to eliminate all the gluten from those grains and foods derived from them. This means bread, pasta and pastries have to be made with gluten-free flour. Even sauces, salad dressings, soups or candy can ambush the unaware eater with doses of gluten.
Symptoms related to gluten vary from case to case but many experience some form of digestive distress as well as malabsorption of crucial vitamins and minerals. In the case of celiac disease, the consumption of gluten damages the villi – small protrusions within the small intestine responsible for the absorption of vital nutrients which can lead to severe nutritional deficiencies. In addition, the consumption of gluten is also thought to aggravate leaky gut. A condition whereby the gut is weakened and larger food molecules are passed directly into the blood stream causing an array of uncomfortable symptoms common in gluten related disorders.
Here are 7 delicious gluten-free recipes to help keep leaky gut away from you so you can living a more vibrant life! There are 7 so you can make them everyday, or mix and match for the weeknights!
Gluten Free Meal Plan: 7 Flavorful Weeknight Dinners
Open Faced Meatball Sandwiches
If you like a hearty meatball then you will love this lower carb open faced meatball sandwich recipe! It is a quick and easy weeknight dinner ready in as little as 20 minutes and makes dinners a breeze!
Vegetarian Fajita Burrito Bowls
Vegetarian burrito bowl ready with zesty Mexican flavors in less than 30 minutes! It is the ultimate gluten-free healthy fajita burrito bowl layered with sautéed peppers and onions over warm rice and beans!
Healthy Mac and Cheese
Healthy Mac and Cheese with a rich and creamy yogurt and Gruyère cheese sauce! Gluten-free quinoa elbow noodles make this macaroni dish naturally rich in iron and protein. A kid favorite recipe ready in under 30 minutes!
Hearty Vegetable Soup
Vegetable soup is healthy and ready in less than 30 minutes! Using organic frozen vegetables in this easy vegetable soup recipe means less dishes and more time!
Sheet Pan Sausage and Vegetables
Sheet pan sausage and vegetables are an easy weeknight dinner you will want to keep it on repeat! Loaded with slices of chicken sausage and chunks of potatoes, carrots, green peppers and a savory marinade to crisp the veggies into mouthwatering perfection!
Gluten-Free Pizza
The BEST restaurant-style gluten free pizza crust recipe with a crispy bottom and fluffy authentic Italian pizza dough without the gluten!
Barbecue Chicken Stuffed Spaghetti Squash
Barbecue chicken stuffed spaghetti squash boats are so easy to make, especially if you cook the shredded chicken in the slow cooker! It is a delicious light and hearty gluten-free spaghetti squash recipe you can feel lean about eating!
Open Faced Meatball Sandwich Recipe
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Ingredients
- 26 ounce jar marinara sauce
- 1 bag frozen meatballs (about 4-5 small meatballs per bread slice) or (2-3 medium size meatballs per slice)
- 8 slices gluten-free bread
- 1 cup shredded cheese (use less or more depending on how much you like)
- fresh parsley and grated Parmesan cheese for garnish (optional)
Instructions
- Preheat the oven to 350 degrees F. Line a baking pan with parchment paper and set aside.
- Heat the meatballs and marinara sauce in a large sauce pan. Cover and heat on medium-high for about 10 minutes or until heated through.
- While the sauce and meatballs are heating, toast the bread in a toaster to slightly brown. Add each slice of toasted bread to the prepared baking sheet.
- When the meatballs and sauce are finished heating, top each slice of bread with desired amounts of meatballs and sauce. Sprinkle your desired amount of cheese on top of each open faced sandwich. Bake for about 5 minutes until the cheese is melted. Garnish with fresh parsley and optional Parmesan cheese.
- Best eaten with a fork and knife:-).
Notes
Nutrition
Vegetarian Burrito Bowl Recipe
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Ingredients
- 1 15 ounce can black beans drained and rinsed
- 2 cups cooked rice
- 2 tablespoons olive oil
- 2 red bell peppers or 1 red and 1 green
- 1 onion
- 3 green onions diced, green parts only
- cilantro chopped
- 1 lime slice or squeezed for garnish
- 1 avocado
- salsa
- salt and pepper
Instructions
- Cook the rice according to package instructions, usually about 20 minutes covered in water.
- Drain and rinse the beans and gently heat in a small saucepan. Turn the heat off when warmed slightly and cover.
- Slice off the ends of the red bell peppers. Remove the seeds inside and rinse off to get any extra seeds out. Slice into thin slices lengthwise. Slice off the top of the onion and peel away the skin. Cut in half for a large onion then into thin slices. If the onion is smaller you can cut it into thin rings without halving it first.
- In a large sautee pan add the olive oil, red bell peppers and onions. Turn the heat to medium high and heat for 10 minutes until the onions become translucent and mixing throughout the cooking process so it cooks evenly and does not burn. If it starts to burn turn the heat down slightly. Sprinkle with salt and pepper to taste.
- While the onions and rice cook chop the rest of the ingredients: green onions, cilantro, avocado and slice the lemons into wedges or rings.
- When the rice and peppers are finished cooking assemble a large serving bowl or plate with half of the rice on one side and the beans on the other side. Top in the center with the cooked peppers and onions. Garnish with green onions, fresh cilantro, avocado and a splash of lime. Add salsa or any other toppings of choice. Add any salt and pepper to taste.
Notes
- Optional to add the black beans into the rice once the rice is finished cooking simply mix the drained and rinsed beans in to warm.
- In addition to the ingredients listed in the recipe card, you can also top this vegetarian burrito bowl with cheese, plain Greek yogurt, sour cream, homemade guacamole, fresh homemade salsa, tomatillo salsa, and even this AWESOME avocado sauce (we use this one all the time for all kinds of tacos!). We also love to serve this veggie bowl with a side of my healthy low-fat baked tortilla chips.
Nutrition
Healthy Mac and Cheese
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Ingredients
- 8 ounce box Tresomega Nutrition Quinoa Elbows Pasta
- 1 cup Gruyère cheese shredded
- ½ cup milk coconut milk optional
- ⅓ cup plain non-fat Greek yogurt
- pink Himalayan salt to taste
Instructions
- Cook the noodles according to the box directions. Reserve ¼ cup of the water for use in the sauce if needed. Drain and rinse the cooked noodles then transfer them back to the pot.
- Pour the cheese and milk over the noodles and mix until the cheese is melted. Turn the heat to low to help the cheese melt. Add the Greek yogurt and a bit of the reserved water if needed. Add salt to taste.
Notes
Nutrition
Easy Vegetable Soup
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Ingredients
- 26 ounce can diced tomatoes can or box
- 16 ounce bag mixed vegetables medley green beans, corn, peas, carrots
- 4 cups vegetable broth
- ½ onion diced
- 1 celery stalk diced
- 1 lemon juice of
- 2 teaspoons cumin
- ⅓ cup fresh parsley chopped
- ½ teaspoon pink Himalayan salt
- black pepper to taste
- 1 Bay leaf whole
Instructions
- In a large saucepan, add all of the ingredients. Cover and turn the heat to high until the edges of the soup start to bubble. When they start to bubble turn the heat down to medium-low to simmer and cook covered for about 20-30 minutes until the vegetables are soft. Season with extra salt and pepper to taste.
Notes
Nutrition
Sheet Pan Sausage and Veggies
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Ingredients
- 4 red potatoes large
- 16 ounces smoked sausage not ground (I prefer turkey or chicken sausage)
- 2 green bell peppers or 4 hatch green chili peppers use hatch for a spicy dish
- 4 large carrots
- 1 ½ tablespoons olive oil
- 1 teaspoon basil dry
- 1 teaspoon pink Himalayan salt
- ½ teaspoon black pepper
- ½ teaspoon oregano dry
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
Instructions
- Preheat the oven to 400 degrees F.
- Start by making the dressing for the sausage and vegetables. In a small bowl mix together the olive oil, salt, pepper, onion powder, garlic powder, basil, and oregano.
- Prepare and dice the sausage into coins. Prep the vegetables and slice them into ½-inch cubes or pieces. Toss them all together on the sheet pan.
- Pour half of the dressing over diced sausage and vegetables before roasting. Save the other half to coat right before serving. Using your hands, mix the dressing to coat the vegetables and sausage, and spread the sheet pan sausage and vegetables out on the pan so nothing is overlapping. This helps them to cook evenly.
- Bake for 15 minutes, then remove from the oven and toss and flip the sausage and vegetables. Place back in the oven and bake another 10-15 minutes until lightly browned and crisp. Toss the remaining olive oil marinade on top and serve right away.
Notes
- Serve sheet pan sausage and veggies by itself for dinner, or toss it over salad greens, or skip the potatoes and serve over rice or quinoa.
- Make sure the sausage and veggies are not overlapping on the sheet pan. Space them all touching the pan to achieve a nice browned outer layer.
- It is best to keep roasted vegetables the same size for even cooking. Cut carrots, squash, potatoes, root vegetables, and peppers into ½-inches.
Nutrition
Restaurant-Style Gluten Free Pizza Crust Recipe
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Ingredients
- 2 cups gluten-free flour
- ⅓ cup arrowroot flour
- ½ cup tapioca flour
- ⅔ cup milk powder (for dairy-free use almond meal)
- ½ cup potato starch (or corn starch if avoiding nightshade vegetables)
- 1 tablespoon Xanthan gum or 2 Tablespoons psyllium husk
- 2 teaspoons pink salt
- 1 package of active rise yeast
- 4 eggs
- 3 tablespoons olive oil or avocado oil
- 2 tablespoons maple syrup
- 1 cup lukewarm water
- 2 teaspoons apple cider vinegar
Instructions
Dough
- Dissolve 1 package of yeast in warm water and 1 tablespoon honey or maple syrup. Mix and let it set for about 5 minutes to activate the yeast and set aside.
- In a small bowl add the eggs, olive oil, apple cider vinegar and remaining 1 tablespoon maple syrup and set aside.
- In a large bowl add 2 cups of gluten-free flour, arrowroot flour, tapioca flour, potato starch, xanthan gum, coconut milk powder (or egg white powder or almond meal) and salt and mix to combine. Make a well in the center of the flour mixture and add the egg mixture and yeast mixture. With a spatula mix to combine. The mixture will be slightly wet and sticky. Cover with a towel or plastic wrap and set aside for 3 hours to rise. After 3 hours have parchment paper ready to knead the dough.
- Sprinkle gluten-free flour on top of parchment paper (so it does not stick). Place the dough on top (flour prevents sticking so use as much as needed) knead the dough for 8-10 minutes adding more flour as needed. Split dough into two (this makes two pizza's).
Form the crust with fingers to flatten into ¼-inch crust, or roll out into ¼ -inch crust. Roll over the edges to form the fluffy crust. Get another piece of parchment paper and repeat with the other half of dough to make another crust.
Pizza
- Heat the oven to 500 degrees F. Add a pizza stone or baking sheet to the
oven to heat for 30 minutes. Transfer the parchment paper with rolled out dough
to the heated pizza stone or baking pan. Add marinara sauce, cheese and extra
toppings and bake for about 15-20 minutes or until the crust is slightly
browned.
Notes
*Makes 2 Pizzas that serve 8 slices each.
Nutrition
Barbecue Chicken Stuffed Spaghetti Squash
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Ingredients
- 2 chicken breasts
- 1 ¼ cup barbecue sauce separated (or my smoky gluten free bbq sauce recipe)
- 1 spaghetti squash
- 1 tablespoon olive oil
- ½ cup cheese shredded (optional to use shredded dairy-free cheese)
- ¼ cup red onions sliced or diced
- ¼ cup orange bell peppers diced
- ¼ cup cilantro fresh, for garnish
Instructions
- Add the chicken breasts to the slow cooker with 1 cup of barbecue sauce on top. Cook on low for 6 hours or high for 2-4 hours. Shred the chicken using two forks.
- Preheat the oven to 400 degrees F. Slice the spaghetti squash in half and scoop out the seeds in the center with a spoon. Add a drizzle of olive oil and flip the halves upside down on a baking pan. Add a splash of water to the bottom of the pan. Bake for 45 or until it is soft when poked with a fork. When it is finished cooking, let it cool enough to handle. Scrape the sides with a fork to fluff the noodles.
- Add ¼ cup of cheese to each boat, then divide the shredded chicken to each boat. Sprinkle 1 cup of barbecue sauce on top followed by the cheese, onions, peppers.
- Bake at 350 degrees F for 15-20 minutes to cook the onions and crisp the top slightly. Garnish with the remaining ¼ cup barbecue sauce and cilantro.
Notes
Nutrition
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