Gluten Free Dairy Free Egg Free Recipes - Real Advice Gal (2024)

Does your family have different food allergies or sensitivities or food intolerance? Mine does, and it makes meal planning a bit difficult for me. This article will provide you with all the essential information you need to follow a gluten-free, dairy-free, egg-free diet and gluten free dairy free egg free recipes for meal planning!

Below, I have tips on what foods to avoid, food substitutes and make sure to check out my free printable allergy alert cards that you can use.

Gluten Free Dairy Free Egg Free Recipes - Real Advice Gal (1)

What is a Gluten-Free, Dairy-Free, Egg-Free Diet?

As the name suggests, this diet involves avoiding foods that contain gluten, dairy, and eggs. Gluten is a protein found in wheat, barley, and rye. Dairy products are made from milk, and eggs are, well, eggs! People choose this diet for various reasons, such as food allergies, intolerances, or lifestyle choices.

What Foods to Avoid with Gluten Intolerance

If you have a gluten allergy or celiac disease, it’s important to avoid foods that contain gluten, such as wheat, barley, and rye. This means avoiding products like bread, pasta, cereal, and beer.

You should also be cautious of sauces, gravies, and processed meats, as these can often contain gluten as well.

Foods to Avoid If Lactose Intolerant

If you have a dairy allergy or lactose intolerance, it’s important to avoid foods that contain dairy products, such as milk, cheese, and yogurt.

You should also be cautious of foods that may contain hidden sources of dairy, like baked goods, processed foods, and some types of chocolate.

Foods to Avoid with Egg Intolerance

If you have an egg allergy, it’s important to avoid foods that contain eggs, such as baked goods, mayonnaise, and some types of pasta.

You should also be cautious of foods that may contain hidden sources of eggs, like breaded or battered foods, and some types of dressings or sauces.

Read below this article to check out my substitutes for gluten, dairy and eggs.

Gluten Free Dairy Free Egg Free Recipes

My husband is allergic to gluten, and I have a kid who is allergic to dairy and another one that’s allergic to eggs. Honestly, it is quite hard to grocery shop and prepare meals because I have to be careful and make sure to consider the ingredients that I’m going to put in each recipe so that it will be safe for everyone to eat.

Preparing individual meals for each is not an option because I don’t have the time and that will certainly be too expensive for our budget. So to make life easier, I made a list of Gluten Free Dairy Free Egg Free Recipes that I know my family will enjoy and that are easy for me to prepare especially during busy days.

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Hearty Beef Stew Instant Pot Pressure Cooker Recipe

Sausage Rice Pilaf Recipe

Maple Balsamic Baked Pork Chops {Gluten-Free, Dairy-Free & Egg-Free}

Instant Pot Beef Roast {Gluten-Free, Dairy-Free & Egg-Free}

Easy Ranch Pork Chops Recipe

Baked Maple Bourbon Salmon Recipe

Mexican Pulled Pork Carnitas Recipe

Gluten Free Tuna Stuffed Avocados Recipe

Gluten Free Dairy Free Slow Cooker Mongolian Beef Recipe

Gluten-Free and Dairy-Free Cilantro Lime Dressing Recipe

Gluten Free Dairy Free Spinach Dip Recipe

Pork Loin With Orange Sauce Recipe

One Pot Jambalaya With Turkey Sausage Recipe

One Pan Mexican Quinoa Recipe

Weight Watchers Crockpot Pot Roast Recipe

Olives Salad Recipe

Chicken Marsala Recipe

Crock Pot Lemon Chicken Recipe

Pulled Pork Sandwiches with Peaches Recipe

Low Calorie Crock Pot Honey Sesame Chicken

Baked Balsamic Chicken {Gluten-Free, Dairy-Free & Egg-Free}

Best Ever Quinoa Chili {Gluten-Free, Dairy-Free & Egg-Free}

Lentil Pasta with Roasted Garlic, Broccoli and Creamy Red Pepper Sauce {Gluten-Free, Dairy-Free Option & Egg-Free}

One Pot Shrimp Jambalaya Lentil Bowls {Gluten-Free, Dairy-Free Option & Egg-Free}

Seared Ahi Tuna with Chimichurri {Gluten-Free, Dairy-Free & Egg-Free}

Barbecue Chicken Salad {Gluten-Free, Dairy-Free & Egg-Free}

Italian Paleo Chicken Fingers {Gluten-Free, Dairy-Free & Egg-Free}

Slow Cooker Honey Sriracha Chicken Spring Rolls {Gluten-Free, Dairy-Free & Egg-Free}

Creamy Sun-Dried Tomato Chicken {Gluten-Free, Dairy-Free & Egg-Free}

Crock-Pot Cashew Chicken {Gluten-Free Options, Dairy-Free & Egg-Free}

Roasted Cilantro Chilli Chicken Thighs And Potatoes {Gluten-Free, Dairy-Free & Egg-Free}

Baked Teriyaki Chicken Bowls {Gluten-Free, Dairy-Free & Egg-Free}

Honey Spiced Chicken {Gluten-Free, Dairy-Free & Egg-Free}

Paleo Zuppa Toscana {Gluten-Free, Dairy-Free & Egg-Free}

Grilled Maple Mustard Chicken {Gluten-Free, Dairy-Free & Egg-Free}

P.F. Chang’s Mongolian Beef {Gluten-Free, Dairy-Free & Egg-Free}

One Skillet Sausage And Sweet Potato Hash {Gluten-Free, Dairy-Free & Egg-Free}

Marinated Shrimp And Summer Vegetable Quinoa Bowls {Gluten-Free, Dairy-Free & Egg-Free}

Gluten Free Shepherds Pie {Gluten-Free, Dairy-Free Option & Egg-Free}

5-Ingredient Low Carb Clam Chowder {Gluten-Free, Dairy-Free Option & Egg-Free}

Slow-Cooker Whole Chicken & Potatoes With Hard Cider Gravy {Gluten-Free, Dairy-Free & Egg-Free}

Sriracha Hummus Chicken Strips {Gluten-Free, Dairy-Free & Egg-Free}

Pistachio Crusted Chicken {Gluten-Free, Dairy-Free & Egg-Free}

Mexican Shredded Beef {Gluten-Free, Dairy-Free & Egg-Free}

Easy Gluten-Free Chicken Tenders {Gluten-Free, Dairy-Free & Egg-Free}

Sriracha-Glazed Grilled Chicken Kabobs {Gluten-Free Options, Dairy-Free & Egg-Free}

Gluten Free Chicken Marsala {Gluten-Free, Dairy-Free & Egg-Free}

Easy Hamburger Casserole {Gluten-Free, Dairy-Free Option & Egg-Free}

Gluten Free Dairy Free Desserts

Gluten Free Dairy Free Chocolate Peanut Butter Banana Bites Recipe

Gluten Free Dairy Free: Homemade Dairy Free Ice Cream Recipe

Instant Pot Baked Apples Recipe

Easy Instant Pot Cinnamon Applesauce Recipe

For More Gluten-Free Dairy-Free Egg-Free Recipes Check Out These Cookbooks

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Allergy-Free and Easy Cooking

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The Allergy-Free Pantry

Gluten Free Dairy Free Egg Free Recipes - Real Advice Gal (5)

The Allergy-Free Family Cookbook

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The Complete Allergy-Free Comfort Foods Cookbook

Free Printable Allergy Alert Cards

Having food allergies is hard, especially if you often eat out. That’s why we created some free printable allergy alert cards. This is to help you deal with your allergies safely.

When you’re in a restaurant, give it to the wait staff or the chef. Make sure to fill-out and print several copies. Have these in your purse at all times. It’s also good to bring these when you travel to other countries, just write down the translation of each.

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Print This Allergy Alert Cards Set

Going Gluten-Free, Dairy-Free, and Egg-Free: Tips and Tricks for Delicious and Allergen-Free Eating!

Be a Label Detective

When shopping for groceries, it’s essential to read food labels carefully. Look out for any mention of gluten, dairy, or eggs, and check for allergen warnings. Some common ingredients to avoid include:

  • Gluten: wheat, barley, rye, malt, and spelt
  • Dairy: milk, cream, butter, cheese, yogurt, and whey
  • Eggs: albumen, egg whites, egg yolks, and any ingredient with “ovo” in the name

Remember, some products might have hidden sources of these allergens, so always double-check the labels!

Snack Smarter

When you’re on the go, it’s essential to have snacks that fit your diet. Opt for fresh fruits, vegetables, and gluten-free crackers with hummus or nut butter. There are also many allergy-friendly snack bars available.

Meal Planning and Preparation

Planning and preparing meals in advance can make following a gluten-free, dairy-free, egg-free diet much more manageable. Set aside time each week to create a meal plan and do some meal prep. This way, you’ll always have safe and delicious meals ready for your family.

Get Support from the Community

It can be helpful to connect with others who are following a similar diet. Join online forums or social media groups to share recipes, tips, and experiences. You may even make some new friends along the way!

Check out my Gluten-Free Pressure Cooker Recipes Facebook Group

Use Food Substitutes

Are you struggling with finding substitutes for gluten, dairy, and eggs in your meals? Don’t worry, I’m here to give you some easy and tasty food substitutes that you can use in your gluten-free, dairy-free, and egg-free diet.

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Embrace Alternative Grains

Going gluten-free doesn’t mean giving up all grains. There are plenty of delicious alternatives like rice, quinoa, millet, buckwheat, and amaranth. Try experimenting with these grains to create new, exciting dishes for your family.


There are plenty of substitutes out there that you can use instead of wheat-based products.

Here are some common options:

  1. Rice flour: Made from ground rice, rice flour is a great substitute for wheat flour in recipes like cakes and cookies.
  2. Cornstarch: Made from corn, cornstarch is often used as a thickener in recipes like soups and sauces.
  3. Quinoa: A protein-packed grain that’s naturally gluten-free, quinoa is a great substitute for couscous or bulgur.
  4. Almond flour: Made from ground almonds, almond flour is a great substitute for wheat flour in recipes like bread and muffins.
  5. Coconut flour: Made from ground coconut meat, coconut flour is a high-fiber, low-carb substitute for wheat flour.
  6. Oatmeal: While oats themselves are gluten-free, they’re often processed in facilities that also process wheat, so be sure to look for certified gluten-free oats if you’re avoiding gluten.
  7. Chickpea flour: Made from ground chickpeas, chickpea flour is a high-protein substitute for wheat flour in recipes like flatbreads and pancakes.

There are also other gluten-free substitutes like tapioca starch, potato starch, and sorghum flour that you can try. Just remember to check the labels to make sure they’re gluten-free if you have celiac disease or a gluten sensitivity.

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Dairy-Free Milk and Cheese

You can still enjoy milk and cheese by choosing dairy-free alternatives. Some popular options are almond milk, soy milk, coconut milk, and oat milk. As for cheese, there are many plant-based varieties available, made from ingredients like nuts, seeds, or soy.


For dairy-free diet, there are plenty of milk substitutes out there that you can use instead of cow’s milk.

Here are some common options:

  1. Soy milk: Made from soybeans, soy milk is a popular dairy-free alternative that’s high in protein and calcium.
  2. Almond milk: Made from almonds and water, almond milk has a nutty flavor and is often used in baking.
  3. Coconut milk: Made from the flesh of coconuts, coconut milk is thick and creamy, making it a great option for recipes that require a rich texture.
  4. Oat milk: Made from oats and water, oat milk has a slightly sweet taste and is often used in coffee drinks.
  5. Rice milk: Made from rice and water, rice milk is thinner and less creamy than other milk substitutes, but it’s a good option for those with nut allergies.
  6. Hemp milk: Made from hemp seeds and water, hemp milk is a good source of protein and omega-3 fatty acids.
  7. Cashew milk: Made from cashews and water, cashew milk is creamy and has a slightly sweet taste.

There are also other milk substitutes like pea milk, quinoa milk, and flax milk that you can try. Just remember to check the ingredients to make sure they don’t contain any dairy if you’re avoiding it.

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Egg Replacements

There are several substitutes that you can use instead of eggs. Here are some common options:


  1. Applesauce: Applesauce can be used as an egg substitute in recipes like cakes and muffins. Use 1/4 cup of applesauce for each egg.
  2. Banana: Mashed bananas can also be used as an egg substitute in recipes like pancakes and waffles. Use 1/2 of a mashed banana for each egg.
  3. Silken tofu: Silken tofu can be blended with other ingredients and used as an egg substitute in recipes like quiches and custards. Use 1/4 cup of blended tofu for each egg.
  4. Flaxseed: Ground flaxseed can be mixed with water and used as an egg substitute in recipes like cookies and breads. Use 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water for each egg.
  5. Chia seeds: Like flaxseed, chia seeds can also be mixed with water and used as an egg substitute in recipes. Use 1 tablespoon of chia seeds mixed with 3 tablespoons of water for each egg.

There are also other egg substitutes like commercial egg replacers that you can try. Just remember to experiment a bit and adjust the recipe as needed when using egg substitutes to get the desired texture and taste.

Following a gluten-free, dairy-free, egg-free diet can seem challenging at first, but with some planning, label-reading, and creativity, you can create delicious and healthy meals that the whole family will love.

Remember to be patient with yourself and embrace the learning process, and soon enough, you’ll be a pro at navigating this lifestyle.

Disclosure: “As an Amazon Associate I earn from qualifying purchases.”

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Gluten Free Dairy Free Egg Free Recipes - Real Advice Gal (2024)


How do you eat gluten dairy and egg free? ›

Beans, legumes, tofu, most types of tempeh, most plant-based protein powders, and some plant-based protein bars are free of dairy and gluten. Many meat and dairy substitutes, such as plant-based burgers (Amy's, Dr.

What can I eat that is dairy and egg free? ›

All fresh, frozen, tinned or dried plain fruit, vegetables and pulses – cooked without butter or milk or egg. Potatoes with milk free margarine or milk substitute. Other foods Soups without milk or egg.

What do eggs do in gluten-free baking? ›

The most common binder in gluten-free baking is eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product.

What can you eat if you are gluten and dairy-free? ›

You can eat any foods that do not contain gluten and dairy. These include all fruits and vegetables, meat, chicken, fish, legumes, corn, quinoa, rice, legumes, and nuts. Be sure to read ingredient labels on packaged foods and look for products labeled "gluten and dairy-free".

What happens when you stop eating gluten and dairy? ›

The common reasons are better digestion and faster weight loss. It may also lead to a significant improvement in their energy and mood. You need to be careful about the hidden dairy and gluten content in various products that you may consume on a daily basis. Keep reading to know how to go dairy and gluten free.

What is the Gfcfsf diet? ›

The gluten-free, casein-free, soy-free (GFCFSF) diet removes all sources of gluten, casein, and soy from the diet. The word “diet” is really a misnomer because this is a lifestyle change. It is a way of seeing food as nourishment for the body and brain.

Is peanut butter dairy and egg free? ›

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

What are the symptoms of dairy withdrawal? ›

A: Cutting out dairy might improve your gut and digestive health. You may notice your skin clearing up - and an overall reduction of inflammation. On the other hand, you may also see some withdrawal symptoms like weakness and nausea, besides missing out on nutrients like calcium, vitamin B12, and vitamin D.

What is an egg-free diet called? ›

Clients with egg allergy should look for the word "vegan" on labels, since by definition vegan foods don't contain eggs or egg byproducts.

Why use vinegar in gluten free baking? ›

Apple cider vinegar or another acid lightens up the dough. You can add up to 4 Tbsp of acid for 500 g gluten-free flour. Don't worry, you won't be able to taste it afterwards. To lighten up a yeast dough even more, you can add a packet of baking powder or cream of tartar baking powder to 500 g flour.

What is the secret of baking with gluten-free flour? ›

Gluten-free flours often contain fine starches, so they absorb more liquid than conventional flour. To address this, gluten-free recipes usually call for more liquid and produce looser batters. They may also call for a larger quantity of leavening, like baking powder, to help add volume and lighten the texture.

How do you replace eggs in gluten free baking? ›

½ medium banana replaces one egg.

You can't use banana to replace more than one egg, it can result in a rubbery texture and change in taste profile. 1 tbsp flax seeds + 3 tbsp warm water (allow to thicken for 10 minutes). Will not leaven. Add 1 additional tbsp to the recipe also to make up required volume of liquid.

What happens to your body when you stop eating gluten? ›

There's no scientific evidence to suggest that people actually go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free.

What to eat for breakfast when you can t have gluten or dairy? ›

Gluten Free Dairy Free Vegan Breakfast
  • Blueberry Chia Seed Pudding.
  • Chocolate Banana Chia Pudding.
  • Pumpkin Walnut Chia Pudding.
  • Overnight Pumpkin Oats.
  • Blueberry Almond Smoothie.
  • Overnight Paleo Oatmeal.
  • Grain-Free Peanut Butter Cinnamon Granola.
  • Breakfast Quinoa.
Oct 12, 2023

What is gluten belly? ›

What is a gluten belly? Gluten belly, also known as wheat belly, is a common phrase that refers to stomach swelling after eating gluten as a result of bloating. Along with bloating, one may also develop symptoms such as stomach pain, flatulence, or irregular bowel movements.

Can you lose weight by not eating gluten and dairy? ›

Losing weight while eating gluten-free and dairy-free is possible with the right approach. Here are some tips: Focus on whole foods: Eating a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats can help you lose weight while avoiding gluten and dairy.

Can gluten-free have eggs and milk? ›

Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free. Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.

Can you still eat eggs if you are dairy-free? ›

Did you know…? Eggs are still a part of a dairy-free diet. Even though they are found in the dairy section of the grocery store, eggs do not contain milk sugar and milk proteins. Eggs are safe to eat in a milk-free diet.


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