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These quinoa broccoli bites are pretty exciting to me. I’ll be honest, I was really struggling to find a side dish or appetizer that was some sort of bite or patty or cake or anything that held together and was dippable. Not being able to use eggs or wheat flour makes this pretty difficult! Nothing was holding together! Until I made these. A triumph!
The key to getting these quinoa broccoli bites to hold is to really squash them together. The quinoa will adhere together but you definitely need to add some pressure. Also, make sure that the broccoli is cut really small or else you’ll have large chunks of broccoli disrupting the form of these bite sized snacks. If the broccoli is too big these bites will just crumble and make a mess.
Make sure to bake these bites for long enough. Quinoa and rice flour don’t brown as deeply as regular flour would so they’ll have a little more time before they burn. You want them to have a crisp outside so that they’ll hold up to dipping!
You may use white rice flour instead of the brown rice flour if that’s what you have on hand. The rice flour seems to hold up well and crunch up better than oat flour which I use for many other elimination diet recipes. I recommend having both in your pantry if you intend to stick to this diet for the full duration. It’s very nice to be able to have any sort of baked goods even if you can’t eat wheat. Both of these types of flour are relatively affordable and can technically even be made at home. I just haven’t had much success with making it fine enough to be baked properly.
This is the rice flour I use, I’ve really enjoyed many products by this brand:
whisk together flaxseed and water, set aside for 10-15 minutes
combine all ingredients with flaxseed mixture in a large bowl
using a cookie scoop or your hands press mixture into firm balls about an inch and a half in diameter, place on lined baking sheet (use a cup with lukewarm water and dip your fingers in between scoops to help the quinoa from sticking to your hands)
bake for 24 to 26 minutes until light brown and crisp
whisk together flaxseed and water, set aside for 10-15 minutes
combine all ingredients with flaxseed mixture in a large bowl
using a cookie scoop or your hands press mixture into firm balls about an inch and a half in diameter, place on lined baking sheet (use a cup with lukewarm water and dip your fingers in between scoops to help the quinoa from sticking to your hands)
bake for 24 to 26 minutes until light brown and crisp
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I love a good, hearty, one pot meal. This ultimate bean and lentil soup is a full meal loaded with tons of healthy vegetables and lots of fiber. The lentils and beans provide all the protein you could ask for as well.
For this ultimate bean and lentil soup you can really use whatever beans you already have. I always like to use a can of red kidney beans but the second can can be any other can you already have. I used black beans because that’s what I always have on hand. This soup is meant to be easy to throw together, maybe completely without even going to the store! So don’t get hung up on which beans are best.
For a vegan friendly option simply swap the beef broth for vegetable broth and the worcestershire sauce for a vegan worcestershire, coconut aminos, or soy sauce if your diet allows soy. You could also use an asian mushroom sauce, a common substitute for oyster sauce, if you happen to have it lying around. Basically, you’re just trying to add a bump of umami, especially if you’re not using the beef broth. Traditional worcestershire sauce is made from anchovies but many cheaper brands are actually vegan already since they leave out that more expensive ingredient.
Many bean soups often rely on tomatoes for umami as well. Since this is a nightshade free ultimate beand and lentil soup tomatoes are not allowed. That’s why I recommend the beef broth above other options if your diet does allow it. However, if you make your own vegetable broth you can add plenty of mushrooms to the stock to give it a much heartier umami flavor than a store bought brand may have.
What is Umami?
Umami is that other flavor. You have sweet, sour, salty, and bitter but then there’s umami. It’s often described as savory or meaty. Meat is the most abundant source of umami flavor but some vegetables are umami as well. Tomatoes, mushrooms, avocados, and many fermented vegetables contain the glutamates required to trigger the umami receptors in the tongue.
Fish sauce is widely recognized as one of the easiest ways to add a boost of umami to your dishes. Worcestershire sauce is the American fish sauce. However, since it’s often marketed as fancier than it really is you have to be very careful with imitation sauces full of trigger ingredients like corn or potato starch. Buying fish sauce from an Asian market is much safer as the ingredients are much simpler.
Ingredients
2 large carrots, diced
2 stalks celery, diced
1 large onion, diced
4 cloves garlic, minced
2 tsp dried rosemary
2 tsp dried thyme
2 bay leaves
½ tsp dried marjoram
½ tsp black pepper
3-4 tsp salt, or to taste
1 cup chopped green beans, fresh or frozen is fine just bring to room temperature first
1 cup dried lentils
1 can kidney beans, drained and rinsed
1 can chickpeas, black beans, or navy beans drained and rinsed
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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!
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.
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!
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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I’m calling this a spaghetti squash and turkey hash mostly because I’m not sure what else you’d call it. It’s got potatoes and it’s browned in a skillet, hash! I often see spaghetti squash used as a replacement for actual pasta but I’m not a fan of that. It’s not filling and it’s nowhere near as satisfying. So sweet potatoes make up the filling part of this recipe which makes it more of a meal and less of a disappointing side dish.
Everything in this recipe can be eaten at any point in your elimination diet, from phase one and forward. In the world outside of my elimination diet I would likely replace the ground turkey with the far more flavorful ground sausage but with the buttery goodness of the spaghetti sauce and enough salt and pepper you won’t even miss it. The key to elimination diet recipes is to never forget that you still have some seasoning options!
The main trick to adding flavor to this dish is to get the turkey and veggies properly browned. Without that it will likely be bland. Make sure you drain the turkey of its excess liquid and use a hot pan to get a nice color on everything. Brown the sweet potatoes by throwing them in the hot pan and then not touching them for three minutes before you stir and cover to finish the cooking. If they stick to the pan you can splash in just enough water to lift it up, just be mindful to not soak everything. Really just a splash should do.
Also, I’m a huge fan of using a big heavy cast iron skillet. I know not everyone has that option but if you have the means to buy a new pan I strongly recommend going old school. I understand all the hype now that I’ve tried one and it’s just about the only pan I ever use anymore. It really does make a difference especially when you want that good browned flavor. You don’t need an expensive one to start with, this one is under $30!
How to choose a spaghetti squash
When choosing a spaghetti squash you’ll want to find one that is firm, dry, and has a deep golden yellow color. Make sure it doesn’t have any squishy or cracked spots. You’ll also want to pick up a few and pick the heaviest one for its size. This is also a good strategy for many fruits and vegetables because it means they have the most juice and therfore the most flavor.
Spaghetti squash recipes, like this spaghetti squash and turkey hash, are often going to be made the same way. With you cooking the spaghetti squash seperately, shredding the insides, and then adding it into the rest of the recipe. You cannot use another squash in its place as this is the only squash with that distinct stringly texture.
Ingredients
1 lb ground turkey
2 large sweet potatoes chopped
1 yellow onion chopped
1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)
olive oil
salt and pepper
1 tsp dried rosemary
½ tsp dried thyme
1 tsp salt or to taste
1/4 tsp black pepper
1/2 tsp garlic powder
Instructions
Preheat oven to 400 degrees F
cut spaghetti squash in half lengthwise
scoop out seeds and pulp
sprinkle inside of squash with olive oil and season liberally with salt and pepper
place inside of squash side down on lined baking sheet, pierce top with fork to vent steam
bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands
while the squash is baking brown the turkey over medium heat
remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low
drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat
add sweet potatoes and seasonings, cover
cook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically
1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)
olive oil
salt and pepper
1 tsp dried rosemary
½ tsp dried thyme
1 tsp salt or to taste
1/4 tsp black pepper
1/2 tsp garlic powder
Instructions
Preheat oven to 400 degrees F
cut spaghetti squash in half lengthwise
scoop out seeds and pulp
sprinkle inside of squash with olive oil and season liberally with salt and pepper
place inside of squash side down on lined baking sheet, pierce top with fork to vent steam
bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands
while the squash is baking brown the turkey over medium heat
remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low
drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat
add sweet potatoes and seasonings, covercook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically
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.
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.
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.
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.
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.
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.
