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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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!