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.

vegan and gluten free blueberry basil cobbler
vegan and gluten free blueberry basil cobbler

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
pineapple banana bread

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
Vegan gluten free sweet potato pie

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
almond butter no bake chocolate clusters

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
vegan gluten free banana oat cookies

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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vegan gluten free carrot raisin mufffin tops

Vegan/Gluten Free Carrot Raisin Muffin Tops

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These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

What can you use instead of parchment paper?

Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

easy cleanup, no waste
cookies slide right off!

Ingredients

  • 2 tbsp ground flaxseed
  • 5 tbsp cool water
  • 1 ¾ cup oat flour
  • 1/3 cup rolled oats
  • 2 tsp baking powder
  • ½ tsp baking soda (remove for high altitude)
  • 1 ½ tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp salt
  • ½ cup unsweetened applesauce
  • 2 tbsp neutral flavored oil, I used avocado
  • ¾ cup plain coconut or oat milk
  • 1/3 cup sugar
  • 1 ½ tsp vanilla extract
  • ¾ cup shredded carrots
  • ⅓ cup raisins
  • 2 tbsp brown or white sugar for topping (optional)

Instructions

  1. combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
  2. combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
  3. add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
  4. add the carrots to the wet ingredients
  5. stir the dry ingredients into the wet ingredients, blend well
  6. fold the raisins into the mixture
  7. cover the bowl and refrigerate for at least 1 hour, overnight works too
  8. remove from refrigerator and preheat oven to 400 F
  9. spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
  10. sprinkle tops with sugar
  11. bake for 25-27 minutes until internal temperature of 200 F is reached
  12. cool completely on a cooling rack before serving
vegan gluten free carrot raisin mufffin tops

Vegan Gluten Free Carrot Raisin Muffin Tops

Prep Time 1 hr 30 mins
Cook Time 30 mins
Course Breakfast, Snack
Cuisine American
Servings 10 Muffin Tops

Ingredients
  

2 tbsp ground flaxseed

    5 tbsp cool water

      1 ¾ cup oat flour

        1/3 cup rolled oats

          2 tsp baking powder

            ½ tsp baking soda (remove for high altitude)

              1 ½ tsp cinnamon

                ½ tsp nutmeg

                  ¼ tsp salt

                    ½ cup unsweetened applesauce

                      2 tbsp neutral flavored oil, I used avocado

                        ¾ cup plain coconut or oat milk

                          1/3 cup sugar

                            1 ½ tsp vanilla extract

                              ¾ cup shredded carrots

                                ⅓ cup raisins

                                  2 tbsp brown or white sugar for topping (optional)

                                    Instructions
                                     

                                    combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes

                                      combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well

                                        add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well

                                          add the carrots to the wet ingredients

                                            stir the dry ingredients into the wet ingredients, blend well

                                              fold the raisins into the mixture

                                                cover the bowl and refrigerate for at least 1 hour, overnight works too

                                                  remove from refrigerator and preheat oven to 400 F

                                                    spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving

                                                      sprinkle tops with sugar

                                                        bake for 25-27 minutes until internal temperature of 200 F is reached

                                                          cool completely on a cooling rack before serving

                                                            Keyword gluten free, nut free, vegan
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                                                            egg roll noodle bowl

                                                            Egg Roll Noodle Bowl (Egg free!)

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                                                            I love a good egg roll. Unfortunately they’re actually not that easy to find. I don’t like spring rolls, they’re soggy. I want a crispy ultra fried egg roll. Which is clearly not the healthiest option. So instead I offer you all of the flavor with none of the hesitation in this egg roll noodle bowl. This is an egg roll that can actually serve as a full meal.

                                                            For the rice noodles you’re going to want to find a thicker noodle, they’ll hold up much better. However, they do take some time to prepare. You will likely need to soak them for a few hours before you’re ready to prepare everything else. Just be mindful of the package directions for whichever kind you buy. And make sure that the only ingredients are rice! Many cheaper brands will sneak corn or potato starch in there and that will not be okay for your elimination diet! If you plan ahead to soak them they cook quite easily. Just a couple of minutes in a pot of boiling water and you’re ready to toss them into your dish.

                                                            The other thing I want to mention for this recipe is the fish sauce. I use fish sauce in most of my asian style recipes but many people feel intimidated by it. There is nothing to be afraid of with fish sauce except for using too much. I know it smells weird but don’t let that turn you off. A little fish sauce adds a ton of umami flavor to sauces. I only use 2 tsp in this whole dish but it really does make all the difference. You can find it at any asian market and most grocery stores but the specialty markets will have a larger selection. As always, make sure to look at the ingredients to make sure it’s not going to break your elimination diet. 

                                                            A good fish sauce will only have a few simple ingredients and will actually contain fish, likely anchovies, sardines, or another abundant salty fish. There are some imitation ones but if you would like an umami sauce that is suitable for those who cannot or do not eat fish look for a mushroom sauce. This will provide a similar flavor profile and provide that umami boost that so many dishes need. Carefully look at the ingredients to find one without soy, this will likely require a trip to a specialty market.

                                                            What is fish sauce made of?

                                                            Traditional fish sauce is made of salted anchovies or sardines, and may be fermented for more than a year. Many cheaper brands of fish sauce may contain filler ingredients and preservatives such as potato or corn starches and MSG. In order to be as safe as possible for your elimination diet look for brands that only contain fish, salt, water, and sugar. This will also ensure that you have the best flavor for your egg roll noodle bowls.

                                                            What are coconut aminos?

                                                            Coconut aminos come from the sap of the coconut plant. They are a standard substitute for soy sauce in asian cuisine. My elimination diet recipes rely heavily on coconut to add fat, flavor, and cream to many ingredients. However, some people still do have allergies to coconuts and if you are eliminating coconut as part of eliminating tree nuts please confirm with your doctor before making anything with coconut aminos.

                                                            Coconut aminos have a rich flavor that substitutes well for soy sauce. The color is very similar and the texture is just slightly thicker. I actually prefer the consistency of coconut aminos to soy sauce. Use whichever one best fits your dietary restrictions.

                                                            Ingredients

                                                            • 1 lb ground pork
                                                            • 1/2 head cabbage
                                                            • 2 small carrots
                                                            • 8 green onions, chopped, white parts included
                                                            • 8 oz rice noodles prepared according to package (account for soaking time)
                                                            • ¼ cup chicken broth
                                                            • 2 tbsp coconut aminos (or soy sauce if able)
                                                            • 2 tsp fish sauce
                                                            • 1 tbsp + 1 tsp brown sugar
                                                            • 2 tsp rice vinegar
                                                            • 2 tsp sesame oil
                                                            • salt to taste
                                                            • toasted sesame seeds for topping (optional)

                                                            Instructions

                                                            1. brown the ground pork and set aside
                                                            2. using a grater or food processor grate the cabbage and carrots
                                                            3. using the pork fat in the skillet, sautee the cabbage, carrots, and green onions over medium heat 7-10 minutes until the onions just start to brown or cabbage begins to stick
                                                            4. in a small bowl or measuring cup stir together the liquid ingredients and sugar for your sauce, taste it and add salt as needed
                                                            5. combine pork, veggies, prepared noodles, and sauce in the skillet
                                                            6. stir together over low heat until warmed through
                                                            7. serve warm topped with sesame seeds (optional)
                                                            egg roll noodle bowl

                                                            Egg Roll Noodle Bowl

                                                            Prep Time 20 mins
                                                            Cook Time 30 mins
                                                            Course Main Course
                                                            Cuisine Chinese
                                                            Servings 4 servings

                                                            Ingredients
                                                              

                                                            1 lb ground pork

                                                              1/2 head cabbage

                                                                2 carrots

                                                                  8 green onions, chopped, white parts included

                                                                    8 oz rice noodles prepared according to package (account for soaking time)

                                                                      ¼ cup vegetable broth

                                                                        2 tbsp coconut aminos (or soy sauce if able)

                                                                          2 tsp fish sauce

                                                                            1 tbsp + 1 tsp brown sugar

                                                                              2 tsp rice vinegar

                                                                                2 tsp sesame oil

                                                                                  salt to taste

                                                                                    Instructions
                                                                                     

                                                                                    brown the ground pork and set aside

                                                                                      using a grater or food processor grate the cabbage and carrots

                                                                                        using the pork fat in the skillet, sautee the cabbage, carrots, and onions over medium heat until the onions just start to brown

                                                                                          stir together the liquid ingredients and sugar for your sauce

                                                                                            combine pork, veggies, noodles, and sauce in the skillet

                                                                                              Keyword egg free, gluten free, nut free
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                                                                                              easy pumpkin soup

                                                                                              Easy Pumpkin Soup

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                                                                                              This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

                                                                                              I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

                                                                                              If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

                                                                                              Is canned pumpkin cooked?

                                                                                              Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

                                                                                              Ingredients

                                                                                              • 1 small yellow onion, diced small
                                                                                              • 2 cloves garlic, minced
                                                                                              • 2 cups pureed pumpkin (can use canned, unsweetened!)
                                                                                              • 1 tsp dried thyme leaves
                                                                                              • 2 tsp dried rosemary
                                                                                              • ½ tsp black pepper
                                                                                              • 3 tsp salt, or to taste
                                                                                              • 2 cups vegetable broth
                                                                                              • 1 ½ cups oatmilk (or preferred unflavored milk)
                                                                                              • olive oil

                                                                                              Instructions

                                                                                              1. heat a soup pot over medium low, drizzle with olive oil
                                                                                              2. add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
                                                                                              3. add the garlic and saute 1 minute more
                                                                                              4. add the pumpkin and seasonings, mix well
                                                                                              5. add the broth and bring to a boil
                                                                                              6. add the oatmilk and lower heat to a low simmer
                                                                                              7. simmer for at least 10 minutes (no more than 30) to bring out the flavors
                                                                                              8. option to remove the pot from the heat and use an immersion blender to create a smooth soup
                                                                                              9. serve hot
                                                                                              easy pumpkin soup

                                                                                              Easy Pumpkin Soup

                                                                                              Prep Time 30 mins
                                                                                              Cook Time 30 mins
                                                                                              Course Appetizer
                                                                                              Cuisine American
                                                                                              Servings 6 servings

                                                                                              Ingredients
                                                                                                

                                                                                              1 small yellow onion, diced small

                                                                                                2 cloves garlic, minced

                                                                                                  2 cups pureed pumpkin (can use canned, unsweetened!)

                                                                                                    1 tsp dried thyme leaves

                                                                                                      2 tsp dried rosemary

                                                                                                        ½ tsp black pepper

                                                                                                          3 tsp salt, or to taste

                                                                                                            2 cups vegetable broth

                                                                                                              1 ½ cups oatmilk (or preferred unflavored milk)

                                                                                                                olive oil

                                                                                                                  Instructions
                                                                                                                   

                                                                                                                  heat olive oil in a soup pot

                                                                                                                    add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

                                                                                                                      add the garlic and saute 1 minute more

                                                                                                                        add the pumpkin and seasonings, mix well

                                                                                                                          add the broth and bring to a boil

                                                                                                                            add the oatmilk and lower heat to a low simmer

                                                                                                                              simmer for at least 10 minutes (no more than 30) to bring out the flavors

                                                                                                                                serve hot

                                                                                                                                  Keyword legume free, nightshade free recipes, soy free recipes
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                                                                                                                                  olive chicken quinoa salad

                                                                                                                                  Olive and Chicken Quinoa Salad

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                                                                                                                                  There are two secret flavor weapons in this olive and chicken quinoa salad. First is the olives. You probably didn’t even think about adding this bonus flavor burster to your phase one elimination diet plan! Any olive will add a briney flavor that you won’t get from many other ingredients. Use whatever olives are in your price bracket. If you can afford more high quality olives, by all means, do. However, if you’re like me and trying to cook on a budget, just get a can of pitted black olives.

                                                                                                                                  If you don’t have a food processor to make the olive paste you can finely chop the olives and mince the parsley by hand, then sitr together with the other seasonings. There is always a workaround when you don’t have some equipment available to you!

                                                                                                                                  The second secret flavor weapon is the pickled red onions. I love making these for salads, wraps, tacos, or even to put on pizza! The vinegar and sugar enhances the natural sweetness of the red onions and cooking them a little in the boiling pickling liquid takes the edge off them so you don’t have the lingering bad taste in your mouth they can sometimes leave. I like to leave them in fairly large strips to add a burst of color and flavor to any dish.

                                                                                                                                  If you have moved on from phase one of your elimination diet this salad would go great in a wrap. Simply roll it up in a tortilla and you have a whole new meal! However, if you’re still not touching wheat the quinoa in this olive and chicken quinoa salad keeps it very filling and serves as a full lunch.

                                                                                                                                  Use the affiliate links in the following sections to stock your kitchen!

                                                                                                                                  this is the food processor I use at home

                                                                                                                                  What are olives anyway?

                                                                                                                                  Fruit! Olives are small tree fruits related to mangoes and cherries.

                                                                                                                                  affordable olives

                                                                                                                                  Okay, so what is quinoa?

                                                                                                                                  Seeds! Quinoa is treated like a grain but it is actually the seeds of a flowering plant.

                                                                                                                                  regular quinoa

                                                                                                                                  Ingredients

                                                                                                                                  • 2 large boneless skinless chicken breasts, cooked and cubed
                                                                                                                                  • 1 cup shredded carrot (about 1 large carrot)
                                                                                                                                  • ½ red onion, sliced thin
                                                                                                                                  • 1/4 cup white vinegar
                                                                                                                                  • 1 1/2 tbsp sugar
                                                                                                                                  • 1/4 tsp black pepper
                                                                                                                                  • 6 oz black olives, drained of liquid
                                                                                                                                  • 1/2 cup fresh parsley, loosely packed
                                                                                                                                  • 1/4 cup olive oil
                                                                                                                                  • ¼ cup red wine vinegar
                                                                                                                                  • ½ tsp salt
                                                                                                                                  • drizzle honey
                                                                                                                                  • 3 cups cooked quinoa

                                                                                                                                  Instructions

                                                                                                                                  1. bring white vinegar, sugar, and black pepper to a boil in a small sauce pan
                                                                                                                                  2. remove from heat and stir in the sliced red onions, set aside
                                                                                                                                  3. place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached
                                                                                                                                  4. after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions
                                                                                                                                  5. toss chicken, cooked quinoa, carrots, and olive paste together
                                                                                                                                  6. top with pickled red onions and serve chilled or room temperature
                                                                                                                                  olive chicken quinoa salad

                                                                                                                                  olive and chicken quinoa salad

                                                                                                                                  Prep Time 20 mins
                                                                                                                                  Course Main Course
                                                                                                                                  Cuisine American
                                                                                                                                  Servings 4 servings

                                                                                                                                  Ingredients
                                                                                                                                    

                                                                                                                                  2 large boneless skinless chicken breasts, cooked and cubed

                                                                                                                                    1 cup shredded carrot (about 1 large carrot)

                                                                                                                                      ½ red onion, sliced thin

                                                                                                                                        1/4 cup white vinegar

                                                                                                                                          1 1/2 tbsp sugar

                                                                                                                                            1/4 tsp black pepper

                                                                                                                                              6 oz black olives, drained of liquid

                                                                                                                                                1/2 cup fresh parsley, loosely packed

                                                                                                                                                  1/4 cup olive oil

                                                                                                                                                    ¼ cup red wine vinegar

                                                                                                                                                      ½ tsp salt

                                                                                                                                                        drizzle honey

                                                                                                                                                          3 cups cooked quinoa

                                                                                                                                                            Instructions
                                                                                                                                                             

                                                                                                                                                            bring white vinegar, sugar, and black pepper to a boil in a small sauce pan

                                                                                                                                                              remove from heat and stir in the sliced red onions, set aside

                                                                                                                                                                place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached

                                                                                                                                                                  after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions

                                                                                                                                                                    Keyword corn free, gluten free, soy free recipes
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