30 Simple and Easy Wheat Free Meals the Whole Family Will Love

    30 Simple and Easy Wheat Free Meals | If you're looking for family-friendly gluten and wheat free meals, this post is for you! We've included recipes for breakfast, lunch, and dinner, as well as delicious wheat free desserts you'll wish you tried sooner. Many of the recipes are also dairy and sugar free, and since you can meal prep many of these ahead of time, they make the perfect weeknight dinners as they can be reheated in a pinch!

    If you’re looking for family-friendly wheat free meals, this post is for you! We’ve included recipes for breakfast, lunch, and dinner, as well as delicious wheat free treats and desserts you’ll wish you tried sooner. Many of these recipes are naturally gluten, dairy, and sugar free, and since you can meal prep many of these ahead of time, they make the perfect weeknight dinners as they can be reheated in a pinch!

    Wheat Allergy vs. Celiac Disease

    While the symptoms of a wheat allergy are similar to those of celiac disease, there are some key differences between the two. Many people overcome wheat allergies over time, whereas celiac disease is a chronic autoimmune disorder. A wheat allergy is a temporary immune reaction to one or more wheat proteins, whereas celiac disease causes damage to the lining of the small intestines over time, resulting in diarrhea, bloating, weight loss, fatigue, and anemia. Untreated celiac disease can also prevent the small intestine from absorbing nutrients, which can interfere with growth and development in children and lead to other health challenges in adults.

    5 Tips for Cooking Wheat Free Meals

    Before we jump into our favorite wheat free meals, here are some helpful wheat free cooking tips and tricks!

    Gluten and wheat free flours tend to have a shorter lifespan than traditional flours. Be sure to read labels carefully and take note of the expiration date as well as how you should store your flour substitutes to ensure they remain fresh.

    Gluten and wheat free flours typically have a distinct taste to them, which can take some getting used to so choose recipes that call for flavors you like. Vanilla and cinnamon are great as these tend to mask the taste of the base flour you’re using. You can increase the amount of your flavor of choice if desired.

    While cooking lends itself to experimenting with ‘a little bit of this and a little bit of that’, baking is much more precise. Swapping out or omitting ingredients can completely ruin your baked goods. Start by following existing recipes precisely, and once you get a sense for the science behind eliminating wheat, you’ll be much more successful at taking an existing recipe and making it wheat free.

    If you’re attempting to convert one of your favorite recipes into a wheat free meal or treat, you may need to add a little moisture. If your recipe already calls for ingredients such as eggs, oil, pureed fruits, yogurt, or cottage cheese, you may need to increase the amount slightly so your finished product doesn’t turn out too dry. You can also replace white sugar with brown sugar, or use a sugar substitute such as honey or agave to add moisture. In the absence of gluten, increasing the amount of wet ingredients in your recipe will also give structure to your baked goods so they don’t turn out too dense and crumbly.

    Gluten doesn’t just give structure to baked goods – it helps them rise as well. If you’re adapting a traditional recipe into a gluten free dessert, you will want to increase the amount of baking soda or baking powder you use by about 25%.

    30 Family-Friendly Wheat Free Meals

    We have curated our favorite wheat free meals for breakfast, lunch, and dinner, as well as snacks and desserts below. Be sure to check ingredient labels to confirm you are choosing wheat free options, and if you are looking for a list of foods to avoid if you have a wheat allergy, THIS POST is a great resource!

    10 Wheat Free Meals for Breakfast

    Allergy Friendly Pancakes | MOMables
    Gluten Free Waffles | Gluten-Free Palate
    Gluten and Dairy Free Breakfast Muffins | The Loopy Whisk
    Gluten Free Blueberry Lemon Breakfast Casserole | Mama Knows Gluten Free
    Gluten Free Breakfast Casserole | Gluten-Free Palate
    Sheet Pan Bacon Breakfast Potatoes | Allergy AWESOMENESS
    3-Ingredient Flourless Breakfast Bars | The Big Man’s World
    Blueberry-Lemon Donuts | The Peachee Pear
    Gluten Free Cinnamon Rolls | Life After Wheat
    Overnight Egg Bake | FOODAL

    10 Wheat Free Meals for Lunch & Dinner

    Cauliflower Rice Tabbouleh | The View From Great Island
    Gluten Free Chinese Honey Chicken | Whitney Bond
    Gluten Free and Vegan Singapore Noodles | Off The Wheaten Path
    Gluten and Dairy Free Taco Bake | Tumble into Love
    Gluten Free Meatloaf | Gluten-Free Palate
    Gluten Free Pizza | Ela Vegan
    Gluten Free Orange Chicken | Mama Knows Gluten Free
    Creamy Cauliflower Chicken Baked Pasta | Meaningful Eats
    Healthy Gluten Free Chili Mac | Whole New Mom
    Chicken Tortilla Soup | Life Made Simple

    10 Wheat Free Desserts

    Oat Fudge Bars | The Infinebalance Food Blog
    4-Ingredient No Flour Monster Cookies | The Big Man’s World
    Almond Butter Quinoa Blondies | Eating Well
    Easy Gluten-Free Snickerdoodles | Chemistry Cachet
    Gluten Free Mini Doughnuts | Becky Excell
    The Best Sugar Free Chocolate Chip Cookies | The Sugar Free Diva
    Gluten Free Vegan Chocolate Cupcakes | The Hidden Veggies
    Brownie Bites | Go Dairy Free
    Gluten Free Thumbprint Cookies | Texanerin Baking
    Gluten Free Blueberry Pie Bars | Ambitious Kitchen

    If you or your child has a wheat allergy, I hope you enjoy this collection of wheat free meals!