Please note: The recipes and information presented on this website are intended to provide people with food allergies with ideas for cooking good, safe food at home.  They are not a substitute for medical advice or treatment.  Always read labels on every ingredient you buy to make certain it is suitable for you; manufacturing practices – including brands and products recommended in these recipes – are subject to change without notice.

The recipes below are free of Dairy, Eggs, Soy (with the exception of soy lecithin and sometimes soybean oil), Wheat, Gluten, Peanut, Tree Nut, Sesame, and Shellfish unless noted in parentheses.

Bread and basic grains

Homemade bread crumbs

Soft wheat sandwich bread (contains wheat/gluten)

Honey wheat bread with oats and flax (contains wheat/gluten)

Pillowy sweet potato dinner rolls (contains wheat/gluten)

Semolina pizza dough (contains wheat/gluten)


Whole wheat and molasses quick bread (contains soy, wheat/gluten)

Banana bread with dark chocolate (contains wheat/gluten)

Soda bread with dried cherries and golden raisins (contains soy, wheat/gluten)

Simplest baking powder pancakes (contains wheat/gluten)

Cornmeal flapjacks (contains wheat/gluten)

Cinnamon rolls (contains wheat/gluten)

Steel-cut oatmeal, in an instant (use gluten-free oats)

Coconut oatcakes (use gluten-free oats)

For-the-birds granola (use gluten-free oats)

Chewy sunflower seed granola bars (use gluten-free oats)

Bavarian pretzels (contains wheat/gluten)

Scallion pancakes (contains wheat/gluten)

Dressings and sauces

Lemon vinaigrette

Winter salsa

Avocado-corn salsa

Salsa verde (contains anchovy — potentially problematic for shellfish allergy)

Basil-garlic sauce

Simple tomato sauce

Fresh plum tomato and basil sauce

Barbecue sauce

Onion confit

Sun-dried tomato jam


Summer succotash

Cabbage slaw with cilantro and orange dressing

Coleslaw with cumin seed and cider vinaigrette

Kale slaw with toasted sesame seed dressing

Grated carrot salad with orange and honey

Cauliflower salad with olives and sun-dried tomato vinaigrette

Overnight vegetable salad

Cucumber and radish salad

Three bean salad with tomatoes and herbs

Quinoa and cucumber salad

Farro and grilled vegetable salad (contains wheat/gluten)

Warm barley salad with roasted vegetables (contains gluten)

Lentil and brown rice salad with dried cranberries and orange

Stocks, soups, and stews

Poor man’s rich chicken stock

Basic vegetable stock

Tortilla soup

Lentil and ham bone soup

Turkey chili

Bean and vegetable chili

Butternut squash soup with bacon

Roasted tomato soup

Easy black bean soup

Vegetable soup with chickpeas

Italian wedding soup

Pantry pasta and bean soup

Chickpea and swiss chard soup (contains wheat/gluten)

Vegetables and Fruit

Sauteed broccoli with garlic and red pepper

Sweet potato hash

Boulangere potatoes

Whipped sweet potatoes with apple cider

Braised red cabbage

Braised kale with shallots and bacon

Sweet and spicy roasted carrots

Sweet and hot refrigerator pickles

Quick pickled red onions

Bread and butter radish pickles

Strawberries with balsamic vinegar and mint

Beans and vegetarian dishes

Savory vegetable pie (contains wheat/gluten)

Sweet potato quesadillas

Orecchiette and chickpeas with lemon and herbs (contains wheat/gluten)

Bulgur and vermicelli pilaf with vegetables (contains wheat/gluten)

Spinach falafel with tahini sauce (contains sesame)

Navy bean gratin

Boston baked beans

Cuban black beans

Barbecue lentils and eggplant

Tofu and vegetable skillet (contains soy and sesame)

Tofu rancheros (contains soy)

Tofu scramble with mushrooms, spinach, and bacon (contains soy)

Lemony chickpea puree

Meat and poultry

Roast chicken and potatoes

Broiled chicken thighs (contains soy)

Tangy grilled chicken thighs

Chicken with oranges and olives

Chicken and biscuit pie

Chicken sliders (contains wheat/gluten)

Chicken breakfast sausage with apple and herbs

Pork sausage with garlic and herbs

Pot roast with onions and beer

Roast leg of lamb with Kashmiri spices


Fish and potato cakes

Tuna salad with lemon and basil

Pasta dishes and casseroles

Pasta with roasted cauliflower and lemon (use brown rice pasta to make it gluten-free)

Pasta with avocado, radicchio, and bacon (use brown rice pasta to make it gluten-free)

Spaghetti with chickpeas, zucchini, and bread crumbs (use brown rice pasta to make it gluten-free)

Sesame noodles with napa cabbage (contains soy and sesame)



Tamale pie


Crispy oatmeal cookies (use gluten-free oats)

Sunbutter and jam thumbprint cookies

Pumpkin cookies (contains wheat/gluten)

Gingerbread cookies (contains wheat/gluten)

Sugar cookies (contains wheat/gluten)

Joe froggers (contains wheat/gluten)

Snickerdoodles (contains wheat/gluten)

Birthday cake

Apple crumble (contains wheat/gluten)

Strawberry galette with cornmeal crust (contains wheat/gluten)

Strawberry shortcake (contains soy and wheat/gluten)


Classic lemonade

Cranberry-ginger shrub

Sidecar cocktail


4 Responses to “Food Allergy-friendly Recipes”

  1. magdalena Says:

    these are great! can’t wait to try some of these recipes

  2. lisa Says:

    I have an allergy to cucumber, tomatoes, wheat and malt. I am finding it so hard to find good recipes that everyone can enjoy. I am having people over for christmas parties and I am stumped for menu ideas.

    Any suggestions?


  3. Margaret Says:

    Hi Lisa,

    Tomatoes and wheat are a challenging combination. How about a tapas-style menu? A frittata that’s heavy on potatoes; garlic shrimp or oil-packed, jarred tuna with capers; marinated manchego with olives, almonds, and oranges; roasted cauliflower, red onion, and asparagus; hummus and safe crackers; maybe chorizo (gluten-free brands are out there). Ice cream, panna cotta, or a crustless cheesecake with berries for dessert.

    Merry Christmas!

  4. Christine Says:

    Thank you for this great resource! My toddler is allergic to eggs, milk/dairy, peanuts, shellfish, papaya, etc. and still hasn’t been introduced to many other potential problem foods. I find I am struggling to find meals that are safe for him but still suitable for the rest of the family and really appreciate your recipes. Thanks again =)

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