Preparing gluten-free dinners at home used to feel like I was settling for a participation trophy. The bread had a gritty, uncomfortable texture, the pasta was sticky, and the fix would be a rice cake – yuck! The answer was more than just finding a different substitute but more about an entire mindset shift around how the meal was prepared so that being gluten-free was part of the design. When done right, no one at the table will guess that it’s gluten-free.
To prepare gluten-free dinners, it is best to use naturally gluten-free food like potatoes, rice, polenta, beans, corn tortillas, meat, fish, eggs, and vegetables. If meals do not center around specific ingredients, any free-from product can be omitted. In the case where a meal is designed to be gluten-free, be precise (for example, tamari is to be used instead of soy sauce, use cornstarch instead of gluten-free flour as a thickening agent, and for dredging use almond or rice flour). These are just some of the things I’ve picked up over time, and we use these for the 30 meals that are in our weekly cycle. Each meal has a “why this earns a weeknight” to provide a quick overview, a do this guide to assembly or doneness annotated with a number so you don’t have to eyeball it, and a swap if you’re missing the star ingredient.
Contents
- 1) Sheet Pan Chicken Dinner
- 2) Taco Night
- 3) Coconut Curry Chickpeas
- 4) Baked Salmon
- 5) Turkey Meatballs
- 6) Crispy Chicken Dinner
- 7) Beef And Broccoli Stir-Fry
- 8) Loaded Baked Potatoes
- 9) Shrimp Scampi
- 10) Pork Tenderloin Dinner
- 11) Chicken Tortilla Soup
- 12) Cheeseburger Salad
- 13) Stuffed Bell Peppers
- 14) Breakfast For Dinner
- 15) Slow Cooker Salsa Chicken
- 16) Greek Chicken Bowls
- 17) Tomato Soup And Grilled Cheese
- 18) Sesame Tofu Rice Bowls
- 19) Sausage And Peppers
- 20) Classic Chili
- 21) Roast Chicken Dinner
- 22) Gluten-Free Mac And Cheese
- 23) Chicken Fried Rice
- 24) BBQ Pulled Pork
- 25) Stuffed Sweet Potatoes
- 26) Steak Fajita Plates
- 27) Creamy Tuscan Chicken
- 28) Enchilada Casserole
- 29) Sausage Skillet Dinner
- 30) Butter Chicken With Rice
1) Sheet Pan Chicken Dinner
What makes this a weeknight: We can keep sheet pan chicken gluten free. It can be done without any breading or other compromises. Just mix the bone-in, skin-on chicken thighs with sweet potatoes, sliced red onion, and bell pepper. Drizzle with olive oil and garlic (1/4 cup), sprinkle smoked paprika, and season with S & P. Roast for 35-40 mins at 425° F. You want the chicken skin to be crispy and, the sweet potatoes, to be caramelized. A little fresh lemon juice on the chicken just before serving brightens the dish. Halved baby potatoes or diced butternut squash can be swapped for the sweet potatoes. If you want a North African twist, use harissa instead of smoked paprika. Skin-on thighs work best. The skin bastes everything else.
2) Taco Night
What’s great about this taco recipe is that it has weeknight winner status! It’s super customizable like at a taco bar, and it even can be made gluten free with corn tortillas. Everyone in my family likes this taco recipe because each family member gets to pick what they want. In a frying pan, brown 1 lb of ground beef (85/15) with diced onion, garlic, cumin, chili powder, oregano, and salt for about 8 minutes. To warm up the corn tortillas, hold them over the gas flame for 10 seconds on each side or place them in a dry frying pan, and then flip them after 30 seconds. Now, add the beef, and to the taco, put in shredded lettuce, diced tomatoes, cheese, and avocado. Add salsa and a little lime. Some taco seasoning packets have wheat in them, so be careful when buying them. For swaps, instead of beef, you can use ground turkey, shredded chicken, or shredded brisket. Gluten free hard taco shells can be used, and corn tortillas can be replaced with lettuce cups. Do not use flour tortillas, because they tend to fall apart.
3) Coconut Curry Chickpeas
What makes this worthy of an award is how incredibly good Coconut curry chickpeas are, how they can be ready in 25 minutes (of course, this does not include time for dessert!). You and GF might already have the pantry staples at home. It tastes just like takeout! First, prepare some coconut oil, and then mix in a diced onion, a few minced garlic cloves, and some freshly grated ginger. Sauté until all components are tender. Stir in your selected curry paste (most shops carry a GF option) and allow it to ‘bloom’ for one minute. Next, add one can of full-fat coconut milk (using “lite” coconut milk will cause the sauce to not thicken), one can of chickpeas (drained), one can of diced tomatoes, and a handful of spinach. Simmer for fifteen to eighteen minutes, or until the sauce thickens and deep orange. Prepare jasmine rice as a side to this dish and top with a sprig of cilantro and a wedge of lime as garnish. Instead of chickpeas, you can use cubed paneer, shrimp, or cooked chicken thighs. If you want a version that is sweeter and spicier, use red curry paste.
4) Baked Salmon
My favorite part about baked salmon is that it can be ready in under 30 minutes, and also, I have no gluten worries. For prep, I use olive oil, salt, pepper, garlic, and a touch of lemon juice on the meat. I bake it for 12 to 15 minutes at 400°F. (For fillets about 1 inch thick.) I take it out when it begins to flake and reaches 125 to 130°F for medium. Salmon is great with roasted vegetables and a side of rice or potatoes. The skin on salmon fillets makes it more forgiving because it helps retain moisture while cooking. For the same bake time, you can also use steelhead trout or arctic char. For an Asian option, use a gluten-free miso honey glaze as most misos have gluten. Avoid salmon that has been frozen and thawed as it tends to be mealy.
5) Turkey Meatballs
Turkey meatballs are a certainty. They freeze well and are easy to make on a Sunday. For another two dinners, all you need to do is mix 1 pound of ground turkey with half a cup of gluten-free bread crumbs (or almond flour), 1 egg, some grated parmesan cheese, and season with garlic, oregano, parsley, salt, and pepper. Form into 1.5 inch balls and bake for 18 to 22 minutes on 400. The goal is to brown the exterior, and have the interior temperature reach 165. Before serving, allow them to simmer for 10 min in marinara sauce. These meatballs can also be served with zoodles, GF pasta, or polenta. Substitute turkey with ground chicken, beef or turkey-pork blend. For a grain free option, use crushed pork rinds or almond flour instead of gluten free bread crumbs. Do not use packaged gluten free bread crumbs as they contain sugar which gives the meatball mixture a sweet flavor.
6) Crispy Chicken Dinner
What makes this dish a winner for a weeknight? Remember our nostalgia with crispy gluten-free chicken? The combination of rice flour with almond flour crisps just as good as the wheat version. To make this dish, first, pound some boneless chicken thighs for evenness and then dip them into a mixture of 50% almond and white rice flour. For the mixture, add garlic, paprika, salt, and pepper. Then sear each side for 3 to 4 minutes. Make sure you have that nice deep golden brown crust and that the internal temperature is 165°F. After searing, allow for 3 minutes of rest before cutting the meat to keep your juices. To get an even crispier crust, replace rice flour with cornstarch. It also makes fries extra crispy. For more tenderness, try soaking in buttermilk for at least an hour. If you use only almond flour, the mixture will brown too quickly and it will be too sweet as almond flour has no rice flour.
7) Beef And Broccoli Stir-Fry
Why does this earns a weeknight: Beef and Broccoli Stir-fry is the simplest weeknight win and the only gluten in the original recipe was the soy sauce. One swap fixes it. Slice 1 lb of flank steak into thin slices against the grain. Mix the Tamari (not soy sauce) with some grated ginger, garlic, sesame oil and 1 tsp of cornstarch, and marinate for 15 minutes. Sear in a very hot wok or pan for two minutes. Remove from heat. Tamari, beef broth (check for gluten), brown sugar, garlic, ginger, and cornstarch slurry are the sauce ingredients. Aggiungi i broccoletti e fai sobbollire per 4 minuti fino ad ottenere una consistenza croccante e tenera. Add beef back, toss to coat. For sliced chicken thighs, shrimp, or tofu (pressed first), substitute with beef. Coconut aminos are sweeter than traditional soy-based alternatives. Steer clear of bottled stir-fry sauces as they frequently contain concealed wheat.
8) Loaded Baked Potatoes
Family dinner idea? Loaded baked potatoes! I love meals that require no prep and still satisfy everyone. They are kid-approved, and gluten-free. Directions are super easy! Scrub the russet potato and stab the skin a couple times with a fork. Then coat it in salt and olive oil before putting it straight on the oven rack to bake at 400°F for 60 to 75 minutes. You want the skin to be crispy and the inside to be soft. Wait until the skin is soft to do this step, then for the toppings bar, open the potato and fluff the insides! You can even chili, cheese, sour cream, scallions, bacon, broccoli, BBQ pulled pork, or anything else you have in your fridge! If you want a dessert potato, sweet potatoes are great too, but bake at 400°F for ONLY 45 minutes. Hasselback potatoes are great too, but don’t use a microwave on them! The insides get nice and chewy while the outsides just don’t get crispy.
Nathaniel’s Pantry Notes: Naturally GF Wins (Build Dinner on What’s Already Safe)
I noted that 18 of the 30 dinners are gluten-free and contain no other “free-from” items. The remaining 12 dinners only need one modification each (e.g., tamari instead of soy sauce, gluten-free (GF) bread instead of wheat bread, GF pasta instead of wheat pasta). Regarding gluten-free (GF) construction dinners that are naturally gluten-free, it doesn’t have to be costly to create gluten-free family dinners.
Dinner options during the week typically include gluten-free options. Common dinner items include rice, potatoes, corn, beans, eggs, cheese, chicken, fish, and vegetables. Choose the wheat-based options that are already safer.
Naturally gluten-free starches include rice, potatoes, sweet potatoes, polenta, corn tortillas, beans, lentils, quinoa, and buckwheat (even with ‘wheat’ in its name). You can plan an entire dinner around one of these without needing to use any substitutes.
Chicken, beef, pork, fish, shrimp, eggs, beans, lentils, and plain tofu are protein options which are always free from gluten and without breading. The only potential risk is from breeding, sauces, or pre-seasoned mixes.
• Dairy that is allowed. Plain milk, butter, cream, yogurt, most cheeses. Some flavored yogurts and pre-shredded cheeses contain wheat-based stabilizers; whole blocks of cheese that you shred are safe.
• Vegetables and fruits. All varieties. The only risk with fresh produce is in-store packs that are pre-cut or pre-dressed, and the dressings or coatings may contain wheat. Purchase whole fruits and veggies and prep them yourself.
Of the many world cuisines, some are entirely gluten-free. In Mexican cuisine, for example, gluten-free dishes can be made by using corn tortillas. Indian cuisine can also be gluten-free because of the use of rice and lentils. For Thai cuisine, gluten-free dishes can easily be made because rice noodles and coconuts are used. In Japanese cuisine, gluten-free dishes can be made because of the use of Tamari and rice. Most cuisines in Southeast Asia and the Mediterranean are also gluten-free.
What is exempted on this list are base “specialty” GF products. No one can argue against the utility of items such as GF crackers, GF flour blends, GF pasta, and GF bread, but they often foster a view of GF cooking as prohibitively expensive and overly restrictive. Throughout most of the rotation, keep substitutes to a minimum and use rice, potatoes, corn, and beans instead. Only use substitutes if the recipe specifically instructs to do so.
9) Shrimp Scampi
This qualifies as a weeknight meal because you can make it in 15 minutes. It’s shrimp scampi over GF pasta or even zoodles, and the garlic butter sauce is amazing. To make it, first melt 4 tbsp butter and 2 tbsp olive oil over medium heat. Next, add 4 crushed garlic cloves and a bit of red pepper and stir for 60 seconds. Add 1 lb of peeled shrimp and cook them for 2 minutes on each side until they turn pink and curl. After that, add white wine and lemon juice and let it reduce for one minute. Finally, mix it all with GF spaghetti or zoodles and add parsley and parmesan. You can replace the shrimp with chicken (cut into cubes) or use sea scallops (they have the same cooking time). For a grain-free alternative you can use spaghetti squash instead of zoodles or use zoodles (zucchini noodles). Keep an eye on the shrimp because they can turn rubbery even if you cook them for 30 seconds too long.
10) Pork Tenderloin Dinner
What makes this worthy of a weeknight meal is that pork tenderloin is a gluten-free option and it makes the weeknight feel like a weekend celebration! The investment in your time yields an incredible return for the effort you would need to expend. When preparing the coating, include olive oil, salt, pepper, garlic powder, smoked paprika, and brown sugar. The weight of the pork tenderloin is 1.5 lb. Heat the skillet, place the tenderloin in, and sear it for 2 minutes on each side. Put the skillet in the oven and bake until the pork has an internal temperature of 145°F, which should take 18 to 22 minutes at 400°F. Allow it to cool for eight minutes prior to cutting it; the juices will redistribute and the temperature will increase to 150 degrees Fahrenheit. Alongside this dish, you may request roasted potatoes and green beans. Instead of using pork tenderloin, you could opt for chicken breast (ensure it is cooked to an internal temperature of 165°F) or beef tenderloin (which, for medium-rare, you should cook to 130°F). An even sweeter option could be a maple-Dijon glaze. Avoid exceeding 150°F as pork tenderloin will dry out and become chalky at that temperature.
11) Chicken Tortilla Soup
Why this earns a weeknight: Chicken tortilla soup is a naturally gluten free one-pot weeknight win when you omit the fried strips and use corn tortillas for crunch. Sauté the diced onion, garlic, jalapeno, and red bell pepper in olive oil for 5 minutes. Pour in the cumin, chili powder, and oregano, and let it sit for a minute. Next, add one quart of broth (California Chicken Broth is gluten-free), one can of diced tomatoes, one can of black beans, some frozen corn, and shredded rotisserie chicken. Simmer 15 minutes. Serve along with crushed corn tortilla chips, avocado, cheese, lime, and cilantro. To prepare a vegetarian option, you can just leave out the chicken and add more beans. As an alternative, shredded pork can be used instead of chicken. Roasting over an open fire imparts richer and smokier flavor profiles. It poses a risk if boxed broth isn’t marked gluten-free and has ‘natural flavors’ listed as one of the ingredients.
12) Cheeseburger Salad
Why this is a winner on a weeknight: cheeseburger salad, means everyone can avoid the sad gluten free bun and relish all the burger goodness sans the dry-bread dilemma. Brown 1 lb of 80/20 ground beef with diced onion and a splash of worcestershire sauce (most are not gluten free so check). Remove some of the fat, and add chopped romaine, diced tomatoes, pickles, red onions, shredded cheddar, and crumbled bacon. Drizzle with dressing made from yogurt, mayo, mustard, and relish. This hits all the burger flavor notes without the bread question. Use lettuce wraps if you want a hand-held option. Instead of beef, ground turkey or chicken can be used with a splash of soy sauce (GF tamari). *Worcestershire sauce is not GF since the malt vinegar contains barley.
13) Stuffed Bell Peppers
Why this earns a weeknight: Stuffed bell peppers are the dinner I make when I want vegetables, protein, and grain all in one edible bowl. With the appropriate grains, this meal may be prepared as gluten-free. For softer bell peppers, cut them in half lengthwise and roast in the oven for 15 minutes at 400 F. Next, brown 1 pound of ground beef or turkey along with some onion and garlic, and season with cumin and a pinch of salt. Then, incorporate some cooked rice or quinoa with the fire-roasted tomatoes, black beans, and corn. Stuff the peppers, top them with shredded cheese, and put them in the oven for another 15-20 minutes. The cheese ought to display a golden brown coloration on the edges. You should check whether the pepper is tender enough to be pierced with a fork. Quinoa, cauliflower rice, or millet are viable substitutes for rice. Ground lamb pairs well with feta cheese. Avoid orzo and other types of pasta made from wheat. They can be used in place of rice in many recipes for stuffed peppers.
14) Breakfast For Dinner
In our family, breakfast for dinner is the easiest meal to make gluten free. There’s no need for substitutions with bacon and eggs. When cooking the eggs, keep the heat low and stir every four to five seconds for about four to five minutes. You want them to be set, but still glossy. For the bacon, you can get it crispy in another pan or you can bake it on a baking sheet in the oven at 400 degrees for 15 to 18 minutes. You can use a GF pancake mix to prepare some hash browns or breakfast potatoes, but check the ingredients since some pancake mixes use wheat (or wheat derivatives). To complete the meal, add a side of fresh fruit. An easy egg alternative would be to make an egg and cheese frittata. To pivot from the hash, roasted potatoes with some chorizo are good. Avoid using the frozen waffles unless they are gluten free, since most frozen waffles contain wheat.
15) Slow Cooker Salsa Chicken
What makes this meal a weeknight winner: Slow cooker salsa chicken is at the top of my mind if I remember to set something up in the slow cooker. I have to ready my dinner in 5 hours with 5 ingredients. Place 1.5 lbs of boneless skinless chicken breasts in the slow cooker. Put in a 16 oz jar (check for gluten) gluten-free taco seasoning, a can of black beans (drained), and a can of corn. Cook on low for 6 to 8 hours. The chicken should fall apart with no effort. Shred it with two forks. Pair this with rice, corn tortillas, or use it on top of a salad. Instead of chicken breasts, use chicken thighs as they are juicer and won’t dry out as fast. For a tomatillo version, use salsa verde instead of the red salsa. For taco seasoning, avoid the non gluten free packets as they may have wheat starch as a filler.
16) Greek Chicken Bowls
Greek chicken bowls are a gluten-free Mediterranean option. They give that feeling of satisfaction that meal prep pays off. The marinade takes care of everything. Chicken thighs mean cubing them and marinating them for a minimum of 30 minutes (overnight preferred) in olive oil, lemon juice, oregano, garlic, salt and pepper. Sear them for 3-4 minutes on each side in a hot pan to reach an internal temperature of at least 165F. Make bowls using rice or cauliflower rice and add a salad consisting of cucumbers, tomatoes, feta cheese, tzatziki (confirm yogurt is gluten free), kalamata olives, and a lemon wedge. For a meatier option, replace the chicken with ground lamb. You can also substitute rice for chickpeas or roasted potatoes. Do not get the pre-packaged gyro meat from the deli grocery; it usually has breadcrumbs.
17) Tomato Soup And Grilled Cheese
Why it deserves a weeknight is cause soup & grilled cheese (GF bread) is gluten free “still hits me right in the feels” What makes this place so special is its gluten free bread. For the soup, heat olive oil in a pan, add chopped onions and minced garlic, cook until translucent, then stir in canned San Marzano tomatoes, gluten free vegetable broth, some basil and a splash of cream. Puree after cooking for 20 minutes. Take the gluten-free sandwich bread (either Schar or Canyon Bakehouse), butter both sides, put a slice of cheese that is a combination of sharp cheddar and gouda, and grill on low to medium heat for three minutes on each side to get golden brown cheese-melted perfection. Replacement suggestions: In place of canned San Marzano tomatoes, consider using very fresh ripe tomatoes (available in summer); substitute with smoked gouda; and please do not use inexpensive supermarket GF bread as it shatters on the griddle and creates a mess with toasted crumbs and melted cheese.
Nathaniel’s Pantry Notes: The Hidden-Gluten Audit (Where Gluten Actually Sneaks In)
The biggest misconception about eating gluten free (GF) foods is that you are not supposed to eat any sort of bread. The mistakes appear to ignore little containers, seasoning packets, or stock cubes. I keep a list of ‘automatic label-check’ ingredients on the inside of the pantry door. I know searching for each case one-by-one is for sure harder.
There are laws concerning the clarity of food labels. It is possible for gluten to hide behind these ambiguous labels. ‘Natural flavoring’ can mean ‘barley malt’. Also, ‘modified food starch’ can include wheat. Even unadulterated spices can contain wheat anti-caking agents. The good news is that once you know what to look for, this task takes little time. Gluten-free options are available for all of the brands listed below; you just have to opt for them.
The subject concerns soy sauce and Asian sauces. Soy sauce, teriyaki sauce, hoisin sauce, and oyster sauce nearly always contain wheat. Use tamari or another gluten-free alternative. The same audit criteria apply to bottled stir fry sauces and marinades.
• Worcestershire sauce contains malt vinegar, which is derived from barley, thus not GF. Although Lea & Perrins offers a GF version in the UK, they do not offer it in the US. A substitution can be coconut aminos or a GF Worcestershire sauce (Annie’s, French’s).
Broths and stocks. Boxed broth may contain “natural flavors” and/or a wheat-based thickening agent (a.k.a. a roux). Gluten-free options are available, but less risk may be associated with choosing bone broth.
Most seasoning packets contain wheat starch or modified food starch. Buy GF-labeled packets or make your own using individual spices.
* Deli meats and sausages. Some processed meats have fillers that contain wheat. There is a marked GF list from Boar’s Head. Gluten is likely in standard deli meats and breakfast sausage links. Always verify.
Of all vinegars, malt vinegar is the only one considered unsafe. All other varieties, including distilled white vinegar (even though the source was wheat, the gluten proteins are removed by distillation), as well as apple cider, rice, balsamic, and red wine vinegars, are considered safe.
18) Sesame Tofu Rice Bowls
What makes this a weeknight winner: sesame tofu rice bowls even without a meat option pack big flavor. Le dîner est riz, tofu et tamari. For 20 minutes, press extra-firm tofu between some paper towels. Then, cube and toss them with cornstarch, salt and pepper. In avocado oil, pan fry over medium high heat until golden and crispy on all sides, approximately 8 minutes total (about 2 minutes per side). Then, sauce with tamari, rice vinegar, honey, garlic, and ginger plus one teaspoon of cornstarch mixed in. Finally, serve with rice and steamed broccoli, shredded carrots, scallions, and sesame seeds. Instead of tofu, you can substitute for shrimp, chicken or cubed salmon. To make it soy-free, swap tamari with coconut aminos. Silken or soft tofu won’t get crispy in the pan, so avoid using that kind.
19) Sausage And Peppers
What earns a weeknight is leaving out the hoagie roll and sausage and peppers is naturally gluten free! I typically do not skip the roll because dinner with sausage and peppers is good. In a large skillet, slice and brown Italian sausage (be sure it’s gluten-free because most are not) for 5 minutes. Next, include sliced bell peppers, one onion, and a bit of garlic. Add a splash of white wine. Cover the items and cook them for the next fifteen minutes. The sausages will finish cooking, and the peppers will soften and acquire a sweeter taste. Alternatively, you can pick polenta, roasted potatoes, or gluten-free rolls if you’d like a sandwich version. You can substitute Italian sausage with chicken sausage or chorizo. To make the dish saucier, include a can of fire-roasted tomatoes. Be cautious about breakfast sausage since certain manufacturers include wheat fillers.
20) Classic Chili
Why this earns a weeknight: Classic chili is an easy gluten free family dinner and the only gluten risk is the seasoning packet which you can omit. Sauté onions, garlic, jalapeños, and bell peppers with 1 lb ground beef. Then add and cook for a minute: tomato paste, cumin, chili powder, smoked paprika, oregano, and some salt. Now add fire-roasted tomatoes, gluten free beef broth, and 2 (drained) cans each of kidney beans and black beans. Cook for 45 min – 1 hour. The longer you cook chili, the more complex the flavors will be. This can be served with rice, baked potatoes, or corn chips. You can use ground turkey instead of ground beef or mix beef with chorizo. For added depth, place a square of dark chocolate in the pot at the end. If there is no gluten free label, do not use the pre-packaged chili seasoning.
21) Roast Chicken Dinner
Why this earns a weeknight: Roast chicken has classic family dinner value, plus, it doesn’t require a single GF substitute. Bird, salt, time. Prepare the 4 to 5 lb whole chicken by drying it, seasoning the inside and outside with salt, stuffing it with lemon halves and herbs, and tying the legs. At 425°F roasting takes 60 to 75 minutes (15 minutes per pound). You want the skin to have a deep golden hue and the juices to run clear when you tilt the bird. In addition, the thigh joint needs to hit 165°F. Take a break from carving. Pair it with some green vegetables and oven-baked potatoes. Instead of one whole chicken, consider using two cut-up chickens (cooks quicker, more crispy skin to go around). To cook faster and achieve crispier skin, try the spatchcock method at a high temperature of 450°F for 40 minutes. To prevent juices from spilling out of the meat and onto the cutting board, wait a minimum of 15 minutes before cutting.
22) Gluten-Free Mac And Cheese
What makes this a weeknight winner: kid-approved mac and cheese that is gluten-free and has hidden substitutes kids won’t know about if done right. For this recipe, you need to take 1 lb of gluten-free pasta (such as Banza chickpea or Jovial brown rice) and prepare it according to package directions but subtract 1 minute from the total cooking time. Drain the pasta. As the pasta is cooking, make the sauce. To begin, melt 4 tablespoons of butter and mix it with either a gluten-free flour blend or 4 tablespoons of cornstarch. This will make a roux. Following that step, incorporate three cups of warm milk, whisk it, and allow it to cook for five minutes. Remove the sauce from the heat and add in 3 additional cups of shredded sharp cheddar and 1 more cup of gruyere cheese stirring until it is all completely melted. After draining the pasta, add the crushed gluten-free crackers and parmesan cheese, and mix. If the top layer is golden and bubbling, set the oven to broil and do this step for two to three minutes. Alternatives: An option for the cheddar-gruyere mixture is a combination of fontina and gouda or pepper jack. The first step to preparing a tuna casserole is to include a can of tuna (remember to drain the tuna beforehand). Don’t use mushy corn pasta for mac and cheese.
23) Chicken Fried Rice
Why this earns a weeknight: Chicken fried rice is a gluten-free option (just swap soy sauce for tamari). Use refrigerated jasmine rice that is at least a day old since freshly made rice can be sticky. First, scramble two eggs with a little oil and set them aside. Next, in that same skillet, add in 8 oz of precooked, diced chicken thighs, peas, carrots, and chopped scallions. Following that, include the rice and continue cooking in the heated wok or pan. After drizzling some tamari and adding a splash of sesame oil, stir to combine. Cook for 3 to 4 minutes on high heat so that the rice gets crispy and everything is steaming. Shrimp or pork could be used instead of chicken, or you could just add more eggs. An alternative choice for taste is kimchi. Do not use freshly cooked rice, as it will be too moist and will turn to mush when stir fried in the wok.
Nathaniel’s Pantry Notes: The Tamari Swap (Your Universal Soy Sauce Fix)
Based on my experience, roughly half of the gluten in a weeknight meal comes from the soy sauce. Most soy sauce is brewed with wheat. I discovered this the hard way after mistakenly serving gluten to a friend with celiac disease, thinking a soy sauce stir fry was safe. The problem can be solved with just one bottle swap, which is applicable to about twelve different recipes!
Tamari is a type of Japanese soy sauce that usually has no wheat added. It smells and tastes somewhat like soy sauce, but is a bit more rich and not as sharp. The difference can be interchanged 1-for-1. If you keep a bottle of GF Tamari in the pantry, you can make every Asian-inspired dinner on this list and use it, as well as marinades, dressings, and dipping sauces, without having to alter the recipe.
You can substitute Tamari for any ingredient in the same quantity. San-J and Kikkoman both make Tamari that is certified gluten-free. Compared to regular soy sauce, this one is a little thicker and has a more pronounced umami flavor. Unless you did a side by side comparison, no one would ever notice.
• Coconut aminos. They are soy-free and gluten-free. they are sweeter, have lower sodium, and are slightly thinner. Preferably substitute 1:1 but reduce other sweeteners in the recipe, as coconut aminos contain their own sugar.
GF soy sauce (Kikkoman has a gluten-free option). Traditionally soy sauce is made with wheat but this version is made with rice instead. Look for the green lid and gluten-free tag on the front.
The deceit of bottled sauces: the majority include soy sauce which has wheat or uses wheat thickeners. This includes hoisin, ponzu, oyster, sweet and sour, teriyaki, and stir-fry sauces. Gluten-free versions do exist (San-J has an entire line) but you must check the label each time because brand reformulations occur.
For the marinade, the ratio can be done in equal parts for tamari, rice vinegar, and sesame oil. The first three + aromatics cover 80% of Asian marinade. Combining these in a mason jar gives you about 1 quart and can last you the entire month for stir fry, lettuce wraps, dipping sauces, and salad dressings.
Low sodium soy sauces are also excluded from this swap because they are just like normal soy sauces. Like other low sodium soy sauces, this one is, unless otherwise labeled gluten free, wheat based. Sodium does not come from gluten, it comes from wheat. At least one of the soy sauces is probably going to be the one that is unidentifiable while you rummage through the cabinets.
24) BBQ Pulled Pork
Of all the choices, BBQ pulled pork is what makes a weeknight dinner special. With little supervision during the cooking process, it will take Gluten Free (with the right sauce) and will last for 2 entire evenings. Coat a pork shoulder (4 to 5 pounds) with brown sugar, smoked paprika, garlic (any form), salt, and pepper, and slow cook for 8 hours on LOW or 6 hours at 300 degrees in the oven. If you are having trouble separating the meat using two forks, you’ll need to wait another hour. When finished, shred the meat and mix it with a gluten-free BBQ sauce (make sure to check the label, as some sauces include malt vinegar and/or Worcestershire sauce). It may be served on baked potatoes and rice, and also, on gluten-free buns. Instead of using pork shoulder, you can use chicken thighs which will cut the cooking time down to 4 hours. Alternatively, you can use a beef brisket which will give a richer taste, but will increase the cooking time. Carolina mustard-vinegar sauce gives a more tangy taste. Avoid BBQ sauces that contain malt vinegar.
25) Stuffed Sweet Potatoes
Sweet potatoes offer an abundance of nutritional value. Why is this event noteworthy enough for a weeknight? The only food preparation involved is the baking of sweet potatoes. Simply grab some ingredients from your refrigerator and add them as a topping. Before baking sweet potatoes, stab each with a fork a few times. Set the oven to 400. Depending on their size, you will need to bake them for 45-60 minutes. The sweet potatoes should be ready when they become soft, and some fluid should have leaked from the holes. Once they have cooled for 1 minute, I suggest taking the sweet potato and fluffing it with a fork. Then mix it with some of the black beans, salsa, diced avocado, lime juice, and fresh chopped cilantro. Feel free to include a spoonful of tahini or yogurt sauce, and some cotija cheese. Good-for-you (GF) \\” Swap Out: If you would like the dish to be even heartier, consider adding shredded chicken, ground turkey, or pulled pork. For a Mediterranean twist, you can include chickpeas, feta, and lemon-tahini dressing. When selecting a dessert, choose one that does not require microwave preparation.
26) Steak Fajita Plates
Special weekday meals are here! Steak Fajita Plates! These meals are simple and delicious, and Fajita Steak Plates follow the guidelines. They are gluten-free if the tortilla is left out! First, flank or skirt steak should be sliced thin along the grain, which means after you cook it, not before. Then, the steak needs to marinate for thirty minutes. To do this, mix lime juice, garlic, cumin, chili powder, and oil, and steak. Finally the flank/skirt steak needs to be seared for 2-3 minutes, then rest for 5 minutes. During this time the same pan needs to be used to cook some bell pepper and onion strips, and then everything needs to be combined. You can pick any base you like to start, or leave it empty, rice, cauliflower rice, etc. You also have the choice to add salsa, lime wedges, avocado, and chopped cilantro. Corn tortillas can also be served on the side. You can also cook Chicken thighs or shrimp directly. For a deeper smokiness, consider using a chipotle marinade to deepen the flavor. Be careful using fajita seasoning packets because a lot of them have wheat fillers.
27) Creamy Tuscan Chicken
Why does this deserve a weeknight award? Every Tuesday should be considered a date night for Creamy Tuscan Chicken. No one complains about the use of cornstarch instead of gluten-free flour to thicken the sauce. Using olive oil and butter, sear the each chicken breasts cut to an even thickness and seasoned on each side for about 4 minutes until they reach an internal temperature of 165ºF. Remove from the pan and add garlic, sun-dried tomatoes, and spinach and sauté. Add 1 cup of gluten-free chicken broth (check Google if this is gluten-free) and 1 cup of heavy cream. Also, add 1 teaspoon of cornstarch dissolved in cold water and whisk. Allow the sauce to simmer for about 5 minutes to thicken. Return the chicken that has been topped with parmesan cheese to the pan. This dish is great served over rice, polenta, or gluten free pasta. Substitutions: Shrimp can be used in place of chicken (total cook time is 4 minutes). To add more flavor, consider adding a splash of white wine before the broth. Do not thicken the sauce using flour. To make this dish gluten free, use cornstarch instead of gluten free flour blend.
28) Enchilada Casserole
Why this deserves a weeknight: Enchilada casserole is an easy gluten free dinner that lets me watch my family contentedly doze off at the table. I layer corn tortillas in a 9×13 inch dish with shredded rotisserie chicken, black beans, corn, (gluten free) enchilada sauce, shredded cheese, and diced green chiles. I do a few layers and finish with more cheese. I bake it for about 25-30 minutes at 375°F until bubbling around the edges and golden brown on top. I top it with avocado, lime, and cilantro, along with Greek yogurt or sour cream. For a variation you can substitute chicken with ground turkey or beef and use green enchilada sauce with tomatillos. Do not use flour tortillas as they will make the casserole gummy.
29) Sausage Skillet Dinner
What earns a weeknight? A meal that takes 25 minutes and requires no cleaning is a win for sausage skillet dinner. Also, it’s a one-pan meal. In a large skillet, slice and brown 1 pound of smoked sausage (make sure it’s GF) like kielbasa or andouille for 4 minutes. Then add the parboiled (for 5 minutes) diced potatoes and the chopped bell peppers, onions, and garlic. Sauté on medium-high heat for about 12 to 15 minutes until the potatoes are crispy on the outside and tender on the inside. If it looks like it’s drying out, add some (make sure it’s GF) chicken broth. For seasoning, add at the end paprika, parsley, and lemon juice. For swaps: you can change the sausage to chicken sausage or sliced chorizo. For a Cajun style version, add shrimp in the last 3 minutes. Make sure to parboil the potatoes. Raw potatoes take longer to get crispy.
30) Butter Chicken With Rice
Justifying a weeknight is easy when butter chicken and rice is on the schedule. When I make my sauce, I can avoid gluten issues. To make the sauce, marinate the cubed chicken thighs in plain yogurt and seasoning (garam masala, cumin, paprika, garlic, and ginger) for 20 minutes. Brown the chicken by stirring in butter for about 6 minutes. Take it out of the pan, then stir-fry the onion, garlic, and ginger. After that, add some tomato puree and one can of crushed tomatoes, and let the mixture simmer for 10 minutes. You can use an immersion blender or a regular one to make the mixture smooth. After that, pour in the heavy cream and butter, return the chicken, and let it simmer for another 8 minutes. Finally, this dish is complete to serve, and you can garnish it with basmati rice and cilantro. If you want to switch things up, substitute chicken with paneer or shrimp. For a thicker sauce, blend some cashews and mix it with tomatoes. Also, just a little tip: avoid using garam masala that has “spices” listed vaguely, as some include flow agents that are wheat-based.
Using this list, I would organize a GF week with a focus on sheet pan chicken and taco night. Sheet pan tacos are an easy family dinner option, and that’s why they’re my favorite choice for Sundays. I don’t have to make a ton of decisions when preparing this meal, and no one has to ask questions about whether or not they can eat corn tortillas because they’re gluten free! Then, for the leftover rice we always have in our fridge, I would also add chicken fried rice and for a two-night Sunday cook, BBQ pulled pork. Most of the dinner options are gluten-free; you only have to figure out what two or three alterations are needed. From that point on, the rest of the rotation will come together.
