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Elimination Diet Chicken Recipes

Chicken is the base for many elimination diets. Chicken, rice, and a few other ingredients are all you’re allowed to have in the first few weeks of a restrictive diet aimed at discovering food allergies or sensitivities. These flavorful elimination diet chicken recipes will add some variety to the menu without introducing any gluten, corn, soy, nuts, legumes, nightshades, citrus, eggs, or dairy.

Every recipe on this list is free from all of those listed ingredients! And I promise you, they all still taste really good and are as filling as you could want. You should not have to deal with hunger on top of cravings. Stay full and your diet will be a lot easier to stick to.

Enjoy these recipes for all phases of your elimination diet and share them with your friends and family you could benefit as well! These recipes are displayed in no particular order.

Easy Chicken Broth

We’re going to start the elimination diet chicken recipes withh the most basic of staples. Having a nightshade, corn, and soy free broth available for your recipes is a must have. This very easy chicken broth comes together with nothing more than chicken scraps and salt.

Add flavor to all of your soups, rice, and sauces by using this broth. It’s easy to make and can be frozen so you’ll never have to worry about running out.

Easy, Versatile Shredded Chicken

Another staple for any elimination diet is an easy shredded chicken recipe. I use a crock pot in order to bring a different texture to chicken breasts so that you don’t have to only eat pan fried or baked.

Shredded chicken goes great on salads, lettuce wraps, tossed with a condiment, and in soups or stews. It’s so versatile and will definitely keep you from getting bored.

Indian Inspired Slow Cooker Chicken Curry

Another slow cooker elimination diet chicken recipe is this Indian inspired “curry.” It’s pretty difficult to make a curry with no nightshades but tons of fresh ginger goes a long way in creating heat. Turmeric also has a strong flavor and color that will give you powerful curry feelings.

I like to use Indian basmati rice for this dish. Make sure to keep a bunch of different rices around to further mix up your textures and keep your elimination diet from feeling stale.

Creamy Chicken and Broccoli Casserole

Yes! You can have a hearty home style casserole on your elimination diet! I love this recipe and have continued making it long after my elimination diet was over. I took some tricks from vegan cooking to make a cheesey feeling casserole without using any dairy.

This casserole is completely family friendly and will even keep the kids satisfied. You don’t have to eat all alone on your diet, sit down to a full family meal with this delicious dish.

Baked Teriyaki Chicken with Pineapple Rice

There is no end to the way that you can make chicken and rice. It will likely be the foundation of your elimination diet so get friendly with these elimination diet chicken recipes. This version uses chicken thighs and lots of pineapple to creat a sweet and salty teriyaki that will keep you from wanting to visit a restaraunt.

I like to bake the chicken thighs in the sauce to keep them super moist and full of flavor. Pineapple is also a punch of flavor that you can get for super cheap all year round. Just pick up a can or three and enjoy when cooking or as a snack.

Chimichurri Chicken Rice Bowl

Rice bowls are perfect for on the go or any kind of leftovers. They travel well to work or school for your lunch and they are easily frozen for a quick meal later on. It’s important to have a stock of meals while you’re on a restrictive diet. You don’t want to break your diet just because you didn’t feel like cooking one night!

Chimichurri is simply made with fresh parsley and cilantro. Herbs are a safe bet for flavor without adding trigger ingredients or even many calories!

Slow Cooker Moroccon Chicken

Pick any culture and you can make a chicken and rice bowl that fits the flavor profile. This elimination diet chicken recipe stands out by using olives and raisins to create a totally different flavor from the other bowls. I love the briney flavor of olives next to the pop of sweet of the raisins.

Many of these recipes use a slow cooker. You can easily modify them if you have a pressure cooker instead. You could also use a dutch oven if you’re more traditionally inclined.

Chicken and Fruit Quinoa Salad

Not sure if other people think the same but I prefer my quinoa served cold. I really like making various quinoa salads that make for a great and filling lunch. Quinoa is loaded with proten and fiber and pairs well with all sorts of dressings and fixins. This salad uses pan seared chicken breast and fresh apples to make a lively lunch.

Here’s a secret, you can prepare quinoa in a rice cooker! I cannot recommend investing in a rice cooker enough. It will take so much effort out of your elimination diet. Just rinse the quinoa and leave it to cook quickly and perfectly every time.

Irish Slow Cooker Chicken Stew

This slow cooker stew takes Irish flavors but replaces the nightshade trigger of white potatoes with delicious and low calorie apples. I like to serve it with rice to keep it filling as a single bowl dish.

The key to seasoning this stew is to use caraway seeds. That is the trick to keeping this dish from blending in to all of the other chicken and rice slow cooker dishes on this list of elimination diet chicken recipes. Just one simple ingredient can really add diversity to your menus.

Asian Style Noodle Soup

Yes, this is another way to prepare chicken and rice. But here’s the kicker, rice noodles made from 100% rice are completely allowed on your elimination diet. Rice noodles will feel like a completely different dish due to their texture and they taste awesome paired with this asian style soup.

Dark chicken meat and lots of mushrooms give this soup a powerful umami. It’s so delicious and so low calorie that you’ll want to use the biggest bowl you can find.

Sweet and Savory Chicken Stir Fry

Stir fries are my go to meal for any diet. They are super simple to throw together when you have no other plans and just have random veggies leftover. This stir fry recipe takes away a bit of that chaos and demonstrates how to make a delicious sauce without any soy, nightshades, corn, or any other problem ingredients.

Elimination diet chicken recipes would just not be complete without a stir fry. Mix it up by using different cuts of chicken, different sauces, and different styles of rice.

Cinnamon Apple Chicken Skillet

This recipe sounds unusual but I assure you it’s delicious. Cinnamon is one of the best kept secrets when it comes to cooking chicken. It goes surprisingly well together and you should really give it a shot.

This recipe also uses a ton of bacon to bring home the salt and fat content. This balances out the cinnamon and apples well and keeps this dish from tipping from savory to sweet. Don’t be afraid of some fat in your diet! This meal plan is restrictive enough already!

Turmeric Chicken and Veggies Soup

You can’t go wrong with a good soup. I love how easy soups are to make, store, and take to work. They’re also loaded with vegetables and fiber to keep you satisfied. This one is also packed with kale which I have taken quite a liking to recently. It holds up well in a soup and doesn’t lose its integrity the way that spinach does.

Turmeric is also a great booster to your elimination diet. It has a different flavor than many seasonings, adds a great burst of color, and has demonstrated immune boosting properties when eaten with black pepper.

Spaghetti Squash and Garlic Chicken Skillet

Garlic is an easy answer when you’re looking for a lot of flavor. Feel free to adjust the garlic level to your prefered taste. Some people may want more, others less. But the main key to this skillet dish is to keep the chicken breasts juicy. This means it’s best to pan fry the breasts whole and cut them right before serving. If you cook it as slices it can cook way too quickly.

Spaghetti squash is always a fun addition to a meal because it has a noodle like texture without any of the gluten. It also tastes nice and buttery without the dairy!

Olive and Chicken Quinoa Salad

And now a final quinoa salad. Elimination diet chicken recipes may look similar but you can flavor them in so many different ways it’d be impossible to get bored! Olives and pickled red onions bring a punch of flavor to this salad. You’ll be wanting to return to this recipe long after your diet is over.

Thank you so much for checking out these elimination diet chicken recipes. I hope they help you through your restrictive diet. Please share this list with anyone who needs a new way to prepare chicken!

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Elimination Diet Desserts!

Yes! Elimination diet desserts! It does not matter how restrictive your diet is you can still find room for dessert. Most of these recipes are free from gluten, dairy, eggs, nuts, legumes, nightshades, soy, corn, and citrus. There may be a few that contain only one of those trigger ingredients but no recipes will contain two or more.

An elimination diet in order to determine food sensitivites and allergens is hard already. There’s no reason to suffer without something sweet once in a while. So please enjoy these elimination diet desserts and share the recipes with all of your friends!

This list is in no particular order, but it does start with my absolute favorite.

Blueberry and Basil Oat Cobbler (V/Gf!)

Yes, you can make a vegan and gluten free cobbler that will win over any sweet tooth. Typically, blueberry cobbler would also have lemon zest to brighten it up. That’s unacceptable for those avoiding citrus so this recipe uses basil instead.

The basil really adds an impressive depth of flavor to the blueberries which can sometimes be a little boring. Honestly blueberries don’t have much flavor on their own so it’s impressive how this cobbler amps them up.

Pineapple Banana Bread (V/Gf!)

One of the hardest cravings to ignore on an elimination diet is bread. I was going absolutely crazy without it! Gluten free bread is really difficult already. Add to that the need to avoid dairy, eggs, and nightshades like potato starch and bread feels impossible.

Have no fear! This elimination diet dessert bread will satisfy all of your cravings without adding a single trigger ingredient. The main key to remember in all gluten free baking is to cook it long enough. Invest in a thermometer so you can tell when it’s fully cooked and your gluten free desserts will turn out much better.

Vegan, Gluten Free Sweet Potato Pie

This may sound too good to be true but I promis you this is an actual pie that is vegan, gluten free, and everything else elimination diet friendly. It even holds its shape and tastes amazing!

The crust is made from oat flour and the filling and topping uses coconut cream and a little chemistry hack. Xanthan gum is the best cheat for gluten free and egg free bakes. That coconut whipped cream will be just as thick and creamy as any whipped cream you’ve ever had.

Almond Butter No-Bake Chocolate Clusters

Nut warning!

If you cannot have nuts you’ll have to avoid this elimination diet dessert or maybe use peanut butter instead, that’s a legume option for you.

If you can have nuts this vegan and gluten free dessert is a rich and chocolatey delight! Chocolate should never be given up on any diet plan. That would be madness. So these chocolate bombs are perfect for getting what you crave without all of the typical baked good ingredients like eggs or milk.

Vegan, Gluten Free Banana Oat Cookies

Once again, gluten free baking is hard! But these cookies come together really easily and make a perfect elimination diet dessert or even breakfast. I made mine with two kinds of allergen friendly chocolate chips but you can load them up with any fillings you like.

Banana goes great with shredded coconut,, chocolate, nuts, peanuts, butterscotch, even coffe! Go crazy and customize these cookies to whatever you’re craving most.

I hope you see how desserts can be kept in your diet without disrupting all of the progess you’ve made. Elimination diet desserts may not be ones you’ve had before but with recipes like these you’ll keep them on the menu long after your diet is done.

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Elimination Diet Meals (That Aren’t Soup or Salads!)

Coming up with elimination diet meals can be an intimidating task. When you can’t eat gluten, wheat, corn, soy, legumes, nuts, citrus, nightshades, eggs, and dairy it feels very limited. But I promis you, there is a lot more to an eliminaiton diet than just soup and salads! All of these recipes are completely free from all of the aforementioned allergens and will keep you full on your diet!

Spaghetti Squash and Garlic Chicken Skillet

One key to mixing up your elimination diet meals is to bust out a good skillet. Flavorful meat and veggies take on new life when browned in a cast iron. This skillet meal recipe also uses spaghetti squash to get you away from the standard rice that will feature heavily in your meal plan. The diversity of texture in this dish is sure to keep you from getting bored.

If you click on this recipe it will also show you how to easily cook chicken breasts in a skillet without them getting dried out! Juicy but browned chicken just the way you’ve always wanted it.

Brunch Baked Sweet Potatoes

The beauty of brunch is that you can really have it any time of day. I love these colorful and nutritious baked sweet potatoes. It’s the perfect dish to use to impress company, no one will even guess that you’re on such a restrictive diet when they see such an appetizing dish!

Make friends with sweet potatoes. They will be a mainstay in your elimination diet. Not only as a replacement for the nightshade white potatoes but just as a way to keep you full. They’re loaded with fiber and low in calories so you never have to feel guilty about eating a whole one.

Mini Meatloaves with Cherry Ketchup

I love a good meatloaf. It’s a very underrated meal in my opinion. This egg, gluten, and nightshade free version has all the homestyle flavor you’re craving but is still perfectly acceptable for your elimination diet. Mini meatloaves also cook much quicker making this an easy after work meal that doesn’t require much effort.

The cherrry ketchup will take some time to make but you can store a jar of it in your fridge to use on way more than just this one meal. It’s a flavorful nightshade free alternative that goes amazingly well with beef.

Sweet and Savory Chicken Stir Fry

Stir fries and various combinations of chicken and rice are likely to be a huge part of your elimination diet meals. There’s really no way around that. But you can find ways to make the chicken and rice more exciting. This stir fry recipe uses chicken thighs for a much richer flavor and makes a sauce without any soy or citrus.

Ginger is the key to a strong flavor during your elimination diet, luckily it’s safe for all phases, even when you feel like you can’t eat anything else.

Chimichurri Chicken Rice Bowl

Now I know I just said that chicken and rice would be a big part of your elimination diet so here’s another one! Here’s the thing, chicken and rice is safe and easy. It also travels really well. I love to separate these dishes into single serving containers and bring them to work for lunch or pop them into the freezer for a quick meal on the weekends.

Rice and chicken doesn’t have to be just stir fries. This chimichuri rice bowl is a totally different flavor profile so I promise you won’t get bored.

Creamy Chicken and Broccoli Casserole

Chicken and rice can take on many forms. This casserole is a great way to mix it up. It has the hearty stick to your ribs feeling of any traditional casserole withut any probem ingredients like dairy or gluten.

I know this recipe is a real winner because my boyfriend has even asked for me to make it more than once! I promise, even picky eaters will be happy to join you for elimination diet meals when they’re as good as this one.

Baked Teriyaki Chicken with Pineapple Rice

The key to keeping chicken and rice from getting boring is to change up the chicken and the rice. You can use white or dark meat and yoou can use any sort of rice you want. I like to use chicken thighs for a richer flavor, you can even eat the skins for a delightful appetizer!

Brown and basmatti rices are my usual choices. You can also use jasmine, black rice, white rice, wild rice, a mix of all of the above, anything you like! This will change up the texture and presentation and hopefully keep you from dropping your diet altogether.

Braised Peach Pork Tenderloin

You don’t have to stick to chicken. Pork is extremely versatile and a great addition to elimination diet meals. This braised tenderloin uses peachees for a bit of sweetness and a lot of color.

I like to pick up pork tenderloins whenever they’re on sale. You can usually find a pretty good price every few weeks. Just buy a couple and throw them in the freezer until you’re ready to cook them. I do this with most meats actually, it’s a great way to save a few bucks.

Slow Cooker Moroccon Chicken

Okay, one more chicken and rice dish. The slow cooker changes up the texture on this one completely and the Moroccon flavor profile makes it stand out even more. I strongly recommend investing in a slow cooker. They’re so easy to use and will keep your eliminatioon diet full of variety.

Also, olives. These are a secret flavor weapon for a restrictive diet. Salty and briney and unlike any other ingredient you can use olives will punch up your meals and keep you excited.

Sweet Potato Shepherd’s Pie

Shepherd’s Pie is another homestyle classic that you may miss while on your diet. This version uses nightshade free sweet potatoes for the topping and keeps the insides corn and gluten free as well.

There are so many ways you can adapt a diet to fit your needs and you do not hhave to suffer boring food to do it. Flavorful elimination diet is all about finding meals you’ll still want to eat even after your diet is done!

Turkey Meatloaf with Cranberry Apple Chutney

This is one of my favorite recipees to come out of my diet. I even got a seal of approval from my two year old nephew! Now, if you can make a two year old want to eat something that has veggies in it I think that desserves some praise!

This turkey meatloaf goes so great with the sweetness and tartness of the chutney. All you need is a basic side dish and you have a meal worthy of guests.

Egg Roll Noodle Bowl (Egg free!)

Lastly, we have a different way to prepare rice. Rice noodles are still made entirely out of rice which makes them safe for your diet. Cabbage and ground pork brings you the classic egg roll flavors but in meal form.

My mom said this dish was better with crushed peanuts and red pepper flakes and of course she’s right. If you can have legumes and nightshades then go for it. Otherwise, it’s perfectly fine without those ingredients, Mom.

Please enjoy these elimination diet meals that aren’t soup or salds! Please share with any home cooks you know, whether they’re dieting or not!

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Elimination Diet Breakfast Ideas

Breakfast can be one of the hardest meals when you’re on a strict diet. In an elimination diet without eggs, gluten, dairy, and much more it can be difficult to come up with good breakfast ideas. These elimination diet breakfast ideas are sure to kick start your morning and keep you nice and full!

I’m not much of a breakfast person. I usually have a banana and then eat a real meal for lunch. But I also think that breakfast foods can be eaten at any time of the day and have made all of these recipes for lunch, dinner, or late night snacks. There are too many other rules on an elimination diet to worry about if something is being eaten at the appropriate time of day.

I hope you enjoy these elimination diet breakfast ideas, please share them with your friends and family!

Brunch Baked Sweet Potatoes

We’re going to start off with brunch. These baked sweet potatoes loaded with breakfast sausage and drizzled with real maple syrup will impress any company you have over. They’re the perfect balance of sweet, salty, and savory and will delight even the pickiest breakfast eaters.

Baked sweet potatoes can be on a whole different level. There is no reason to keep them limited to being sweetened further with butter and brown sugar. These sweet potatoes maintain their individual sweetness while being complimented with savory, tangy, salty, and everything that makes a full meal. Don’t shy away from the pickled red onions!

Rice Flour Banana Pancakes

Pancakes are an American breakfast classic. For some reason. Honestly, I typically find them far too sweet for breakfast. But these gluten free banana pancakes made with rice flour provide a healthier pancake breakfast option. Never forget the real maple syrup!

As with any pancake, these rice flour banana pancakes also make a great dessert. I think this recipe makes a just right serving for two people. I ate it all myself the first time and I might have overdone the maple syrup, better to split it with a freind.

Chocolate Cherry Oatmeal

Elimination diet breakfast ideas will start and end with oatmeal of some kind. Oats are sure to be a mainstay of any elimination diet. They’re filling, high in fiber, and very friendly for allergies and sensitivities. This twist on a classic adds unsweetened cocoa powder and cherries to make it a delightful variation on the oatmeal you’re used to. It also makes a great snack or even dessert!

You can use whatever milk fits your dietary needs. I use coconut but any kind of plain or canilla non-dairy milk will work. You can even use regular milk if you’re able to eat dairy! Elimination diet recipes are all about substitutions.

Vegan, Gluten Free Zucchini Bread

Vegan, gluten free baking is a challenge. I won’t lie to you about that. This zucchini bread is has a trick up its sleeve though and is even better on the second or third day after you make it! This makes it perfect for an elimination diet breakfast all week long. Load it up with raisins for extra sweetness and enjoy!

I love this zucchini bread with coffee. Every time I make baked goods I end up making more coffee for myself just because they go so well together.

Tofu Scramble Breakfast Bowl

Many people struggle to get away from eggs for breakfast. If you are able to eat soy, tofu is a great alternative to eggs. This tofu scramble breakfast bowl also uses sausage which makes it perfect for our friends who cannot have eggs but aren’t ready for a full vegan plan just yet! This elimination diet breakfast idea works equally well for lunch or dinner.

I know it’s difficult to find egg free recipes that aren’t vegan. Searching for egg free seems to only come up with completely plant based options. There’s nothing wrong with that but I know there are plenty of people out there who can’t have eggs but still want meat. This one’s for you!

Peach Creamsicle Smoothie

Sometimes all you want for breakfast is a lighter serving. Smoothies are perfect for a quick energy boost on the go. This peach creamsicle smoothie is a citrus free option that can be thrown together in fewer than 5 minutes.

If you are a fan of smoothies you can whip up a triple batch of these. Just stir or shake before serving. And of course keep it refrigerated.

Simple Overnight Oats

More oats! Make friends with oats, they are the best thing to keep inn your pantry during an elimination diet. Overnight oats make the mornings simple. You can prep this the night before and have it completely ready for you in the morning. You don’t even need to heat it.

These overnight oats are my midnight snack. I don’t always eat breakfast but I do alwawys want something when I get off of work late. I make servings for the week on Monday and just grab them one by one throuhgout the week. Easy to digest oats are perfect for before bed.

Vegan/Gluten Free Carrot Raisin Muffin Tops

You do not have to give up baked goods on a elimination diet. Muffin tops are the best part of the muffin and you don’t need a mufffin tin or papers to make them! They travel well and are surprisingly filling thanks to the oat flour and carrot fiber.

I love raisins, I think people are too harsh on them. They’re little bursts of sweetness and add a variety in texture. But if you really hate them for some reason you can of course substitute with another dried fruit.

Sweet Potato Crust Quiche

Even an elimination diet breakfast idea list has to mention eggs. If you have succesfully added eggs back into your diet then this recipe is for you. The crust is gluten free and the filling is loaded with ham and veggies with no dairy whatsoever.

I’m not a huge fan of eggs. I don’t like the texture much at all. I loaded up this quiche to hide that. It also makes it all that much more delicious.

Enjoy these elimination diet breakfast ideas and remember that your diet can be flavorful!

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