I know what you’re thinking: Can you really be gluten-free AND vegan AND still be able to eat great-tasting food?! Well, children, the answer is YES! There’s plenty of food to eat and cook that is delicious, nutritious, and free of both animal products and gluten. Yay! (BTW—gluten, for those of you who don’t know, is a protein found in wheat and other grains that gives dough its elasticity and helps bread rise.)
Remember: If you have celiac disease or are otherwise intolerant of or allergic to gluten, be sure to consult your doctor and read labels carefully before introducing new foods into your diet!
So you already know that many vegan basics are already gluten-free, right? Yep: Fruits, veggies, beans, rice, most nondairy milks, vegan chocolate (that’s a food group, right?), and more are totally safe. The next time you make your grocery list, be sure to include these staples:
Tofu and tempeh
Corn tortillas and chips
Praise the heavens, Mexican food is ON-limits. Just add some guac, beans, and salsa and call it a meal!
Time for a carb binge! 😉 Alternatives to standard wheat pastas—such as those made from corn, brown rice, or quinoa—are widely available in most grocery stores. Another option? Check the Asian food section for inexpensive rice noodles.
Plus, there are loads of specialty products out there, too—like gluten-free breads, flours, snacks, and more—that are vegan-friendly.
Got the basics down? Good, now let’s get cookin’! These meals will fill you up without harming animals (or causing a single gluten-induced tummy ache):
Chia Power Pudding
1 cup nondairy milk (almond, soy, or coconut will do!)
1/4 cup chia seeds
1 dash sweetener of your choice (optional)
1 cup fresh fruit of your choice
- Combine the nondairy milk, chia seeds, and sweetener in a bowl and refrigerate for at least 1 hour.
- Remove from the fridge and stir. (Those chia seeds should be working their magic and turning the nondairy milk into pudding! If your pudding isn’t as thick as you’d like, place back in the fridge for a few minutes.)
- Once the desired consistency is reached, top with fresh fruit and serve. (Note: You can add nuts, seeds, or even chocolate chips to mix things up!)
Blueberry Pecan Muffins
3 1/2 cups gluten-free baking flour
2 tsp. baking powder
1/2 cup dry sweetener of your choice
2 cups soy or almond milk
1/2 cup oil
Egg replacer equivalent to 2 eggs
1 cup chopped pecans
1 cup blueberries
- Preheat the oven to 350°F.
- Combine the flour, baking powder, and sweetener in a large bowl.
- Add the soy milk, oil, and egg replacer and stir until thoroughly mixed.
- Fold the pecans and blueberries into the batter, being careful not to overmix. Spoon into a greased muffin tin and bake for 35 to 40 minutes
Just make sure that you use a barbecue sauce that’s gluten-free.
Use Lightlife Tofu Pups—the perf gluten-free veggie dog!
Try scooping some of this riiiiight on top of the aforementioned cornbread muffins for next-level awesomeness.
Classic ‘Chicken’ Penne Marinara
1 bag gluten-free penne pasta (or whichever style pasta you prefer!)
26 oz. marinara sauce
1 Tbsp. olive oil
6 oz. white or cremini mushrooms
8 oz. Beyond Meat Chicken-Free Strips (or other gluten-free vegan chicken substitute)
3 oz. baby spinach
Spices, to taste
- Bring a large pot of water to a boil. Add the pasta and cook for 12 minutes.
- While the pasta is cooking, heat the marinara sauce in a small pot and let simmer.
- Heat the olive oil on medium-low heat in a large pan. Add the mushrooms and vegan chicken and sauté. Add the baby spinach and stir. Turn off the heat when the spinach starts to wilt.
- Once the pasta is done, drain the water and stir in the marinara sauce.
- Add the vegan chicken mixture to the pasta, along with your favorite spices, and mix until well combined.
Quick ‘n’ Easy Chocolate Mousse
3/4 cup vegan chocolate chips (be sure to check the ingredients on dark and semi-sweet chocolate chips to make sure they’re vegan and gluten-free!)
1 pkg. silken tofu
1/2 cup nondairy milk
- Microwave the chocolate chips in a glass bowl on high, stirring every 30 seconds until melted. Be careful not to let the chocolate burn.
- Combine the silken tofu, melted chocolate chips, and nondairy milk in a food processor and blend until smooth.
- Refrigerate until thoroughly chilled, then serve. Top with berries or cinnamon, if desired.