Eats by April

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One Pan Lemon Chicken with Capers (5 ingredient recipe!)

July 12, 2025 by April Saunders Leave a Comment

Chicken and lemon with a hit of salty capers = yumtown.

I love that you only need 5 ingredients for this dish too.

A white skillet with cooked chicken and capers.

Yes, you have to buy capers but they'll have them at your local store.

And they last in the fridge so you can make this lemon chicken dish all season.

Woohoo!💃

✅Top Tip

Getting the chicken the same thickness is soooo helpful. So yah. Pound it out baby.

Make basmati rice or one pan broccoli and potatoes to go with the chicken.

Enjoy!

~April

📖 Recipe

A white skillet with cooked chicken and capers.

One Pan Lemon Chicken with Capers

This 5 ingredient one-pot chicken recipe will be your new go-to dinner!
No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: chicken breast
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 4
Author: April Saunders

Ingredients

  • 1 lb. chicken breast 450g
  • 3.5 oz. 100g butter 100g / 3.5 oz
  • 4 tablespoon capers drained
  • 3 lemons zested & juiced
  • 2 tablespoon parsley chopped

Instructions

  • Place a chicken breast between cling film and pound to 1.5 cm thick. Season with salt and pepper.
  • Heat ¼ of the butter in a pan over medium-high heat. Cook the chicken for 4 minutes per side until golden. Transfer to a plate.
  • Add the remaining butter to the pan. Stir until melted and golden. Add capers and cook for 1 minute. Stir in lemon juice and half the lemon zest.
  • Return chicken and juices to the pan. Cook for 2-3 minutes, turning occasionally, until the chicken is done and the sauce thickens.
  • Sprinkle with parsley and the remaining lemon zest before serving.

Notes

Top tip: be sure to actually pound the chicken out so it's all the same thickness. It makes it so much easier to cook even-Steven.
Serve with potatoes and veggies or rice and a salad.
Nutrition information is approximate and for ¼ of the recipe.
Nutrition Facts
One Pan Lemon Chicken with Capers
Amount per Serving
Calories
315
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
13
g
81
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
111
mg
37
%
Sodium
 
1552
mg
67
%
Potassium
 
540
mg
15
%
Carbohydrates
 
11
g
4
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
21
g
42
%
Vitamin A
 
827
IU
17
%
Vitamin C
 
46
mg
56
%
Calcium
 
45
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
315
Nutrition Facts

Chickpea Quinoa Salad with Fresh Herbs (meal prep friendly!)

June 27, 2025 by April Saunders Leave a Comment

Bowl of quinoa salad with fresh vegetables.

When you find a salad THIS GOOD, you're life is forever altered in the best way possible.

This quinoa salad has ALL the goods: quinoa, chickpeas, pistachios, feta and a bunch of fresh veggies and herbs.

Bowl of quinoa salad with fresh vegetables.
Healthy food in meal prep containers.

🥡Make it a Meal Prep

Place this quinoa salad in meal prep containers with chicken, like this cast iron chicken breast recipe or a piece of baked salmon.

How to make this chickpea salad

Healthy quinoa salad ingredients in a clear container.

Add cooked quinoa, chickpeas, cucumber, bell pepper, feta, pistachios, mint, and parsley to a large bowl. Whisk together dressing ingredients.

Pouring dressing overtop healthy quinoa salad ingredients.

Pour dressing over top and mix to coat all salad ingredients and enjoy!

Bowl of quinoa salad with fresh vegetables.

🙅‍♀️Where gluten could sneak in

I mean you'd have to try hard to get gluten in here BUT if you cook the quinoa in chicken broth (which I love to do), make sure the chicken broth is gluten-free because not all chicken broth IS gluten-free my friend.

~April

📖 Recipe

Bowl of quinoa salad with fresh vegetables.

Chickpea Quinoa Salad with Fresh Herbs

This chickpea quinoa salad has ALL the goods: quinoa, chickpeas, pistachios, feta and a bunch of fresh veggies and herbs.
No ratings yet
Print Pin Rate
Course: Salad, Side Dish
Cuisine: American
Keyword: quinoa salad
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Servings: 8
Author: April Saunders

Ingredients

  • 1 cup uncooked quinoa Need 3 cups cooked
  • 1 can chickpeas or garbanzo beans drained, rinsed. About 2 cups
  • 1 medium orange bell pepper diced
  • 1 large English cucumber diced
  • ½ cup feta cheese crumbled
  • ½ cup pistachios roughly chopped
  • 1 cup curly parsley finely chopped
  • ½ cup fresh mint finely chopped

Dressing ingredients

  • ⅓ cup Olive oil
  • ¼ cup White wine vinegar
  • 2 tablespoon Dijon mustard
  • 3 tablespoon Liquid honey
  • 1 clove garlic, minced
  • Kosher salt and fresh ground pepper

Instructions

  • Cook quinoa according to package instructions. Set aside to cool.
  • Whisk together salad dressing ingredients. Add 2 big pinches of Kosher salt and some fresh ground pepper.
  • Add cooled quinoa, chickpeas, cucumber, bell pepper, feta, pistachios, mint, and parsley to a large bowl.
  • Pour dressing over top and mix to coat all salad ingredients and enjoy!

Notes

Makes about 10 cups of salad.
Keeps in the fridge for 4 days.
If you don't have white wine vinegar you can use champagne vinegar or apple cider vinegar.
Nutrition information is approximate and for 1 ¼ cup of the salad.
 
Nutrition Facts
Chickpea Quinoa Salad with Fresh Herbs
Amount per Serving
Calories
268
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
9
g
Cholesterol
 
8
mg
3
%
Sodium
 
157
mg
7
%
Potassium
 
363
mg
10
%
Carbohydrates
 
26
g
9
%
Fiber
 
3
g
13
%
Sugar
 
8
g
9
%
Protein
 
7
g
14
%
Vitamin A
 
1334
IU
27
%
Vitamin C
 
32
mg
39
%
Calcium
 
93
mg
9
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
268
Nutrition Facts

Healthy Gluten-Free Snack Recipes

May 5, 2025 by April Saunders Leave a Comment

Bento boxes of healthy snacks.

Need healthy, gluten-free snack recipes STAT? You're in the right place. These healthy and homemade gluten-free snacks are simple recipes you can keep coming back to. Let's dive in!

This article is your guide to easy, homemade and healthy gluten-free snack recipes.

When you're just starting out with gluten-free eating, gluten-free snack recipes are a must.

You need your go-to's! Healthy snacks that actually taste good and are easy to make.

So let's get you snacking healthy!

Bento boxes of healthy snacks.
[feast_advanced_jump_to]

✅Why Gluten-Free Snacking Anyways?

First of all, gluten-free snacking isn't just for those with celiac disease or gluten intolerance like I have.

Gluten-free eating in general doesn't mean "eating special food".

You can be gluten-free or not, and still prefer gluten-free snacking.

What's the problem with gluten? Gluten is a protein found in wheat, rye, and barley. It can cause issues for those of us with gluten allergies, sensitivities or intolerances.

Luckily these days, there's a TON of products out there now for gluten-free snacking.

No shortage of snacks, meals, bowls, chips, etc that are gluten-free on grocery store shelves near you.

But one of the best parts about making your own homemade gluten-free snacks, is that you know it's not full of a bunch of processed additives. Yay!

You have total control over the ingredients.

Plus, making your own gluten-free snacks at home can be fun💃 And who doesn't want more FUN in their lives?!

🙋‍♀️Why Choose Gluten-Free Snacks?

Choosing gluten-free snacks will make sure you don't get GLUTENED (yes, it's a real thing.)

So when you make them yourself, homemade snacks not only give you more nutrition compared to packaged goods, you can almost completely eliminate the risk of hidden gluten.

A note on gluten-free snack label reading

Ok as much as I love making my own gluten-free snacks at home, sometimes you gotta pick them up when you're out and about.

Here's some tips for making sure you don't accidentally pick up some gluten, when you're picking out those snacks:

  • Look for certified gluten-free symbols on packaging. These certifications guarantee a product meets strict gluten-free standards
  • Avoid gluten cross-contamination by reading the ingredient list. Remember, gluten can hide in unexpected places like seasoning blends or processed meats.
  • If you're in a decent grocery store, there will likely be an organic and / or gluten-free section. Head there and see what you can find for veggies chips, fruit bars and other gluten-free snack options
  • When in doubt, leave it. You don't want to risk ruining your next day with painful bloating, stomach pain or brain fog

✅Healthy Gluten-Free Snack Options

Choosing healthy gluten-free snacks can enhance your diet and well-being. They provide vital nutrients without the gluten that some need to avoid. Opting for homemade snacks allows for control over the ingredients and their nutritional content.

When considering options, go for those rich in fiber, vitamins, and minerals. Ingredients like seeds, nuts, and fresh fruits are excellent choices. These not only satisfy hunger but support overall health.

Store-bought snacks can be an option, but aim for those with wholesome ingredients. Reading labels is crucial to ensure no hidden gluten content. You can find many healthy gluten-free brands that offer snacks made from natural ingredients.

Incorporate a variety of snacks into your routine for balanced nutrition. Here are some ideas:

  • Fresh veggie sticks with hummus
  • Almonds or walnuts
  • Rice cakes topped with avocado
  • Homemade fruit smoothie

These snacks are simple, delicious, and packed with nutrition, aiding you in maintaining a healthy gluten-free lifestyle.

😄Sweet Gluten-Free Snack Recipes

Alright, let's get making some healthy gluten-free snacks at home.

Getting rid of gluten but staying sweet is super easy with these recipes.

Here are my most popular sweet gluten-free snack recipes:

  • Tahini protein ball with oatmeal on a blue plate.
    Tahini Oat Protein Balls
  • Healthy Gluten Free Granola in a white bowl on a brown table top
    Gluten-Free Granola Recipe
  • A stack of Puffed Quinoa Bars with Almond Butter on a grey placemat
    Puffed Quinoa Bars with Almond Butter
  • Simple 2-Ingredient Greek Yogurt Summer Popsicles in a yellow popsicle holder on a white plate
    Greek Yogurt Popsicles (2 ingredients!)
  • Cottage cheese pancakes topped with sliced bananas.
    Cottage Cheese and Cinnamon Pancakes with Oats (gluten-free)
  • Peanut Butter Coconut Energy Balls with oats.
    Peanut Butter Coconut Energy Balls (no bake)
  • Homemade energy bars with chocolate chips on a white countertop
    Gluten-Free Peanut Butter Energy Bars
  • Two bowls of Healthy 5 Ingredient Berry Frozen Yogurt on a colourful tea towel with a spoon and frozen raspberries on the side
    Healthy 5 Ingredient Berry Frozen Yogurt
More gluten-free snack recipes

Homemade Energy Balls

In general, energy balls are a perfect portable snack.

They're bite-sized, nutrient-dense, and can be made with so many ingredients.

They're super easy to make too.

For a base recipe, combine dates, almonds, chia seeds, and cocoa powder in a food processor. Roll the mixture into small balls and refrigerate until firm.

Add mini, gluten-free chocolate chips, cut dried fruit, protein powder or a little maple syrup for sweetness.

Experiment or try one of the energy ball recipes on the site!

  • Energy Bites

🍎Fruit and Nut Bars

Fruit and nut bars are also a great way to get some sweetness and fibre in.

Here's how you can easily make them:

  • Get out your food processor and start by blending dried fruits, nuts, and a touch of honey.
  • Press the mixture into a pan and chill until set, then cut into bars.

These bars are perfect for an on-the-go breakfast or a quick snack.

They’re a healthy, sweet treat that’s easy to make and naturally gluten-free.

Homemade energy bars with chocolate chips on a white countertop

Gluten-Free Peanut Butter Energy Bars

With only 3 main ingredients, these gluten-free energy bars are super easy to make!

Get the recipe →

🥤Smoothie Recipes

Smoothie make great snacks too!

You can pack a ton of naturally gluten-free nutrition into a glass. And you can take it on the go or have it for a snack.

Here's my most popular smoothie snack recipes:

  • A small mason jar Banana Date Chia Smoothie with a metal straw beside it
    Banana Date Chia Smoothie
  • A glass of raspberry Beet Protein Smoothie.
    Raspberry Beet Protein Smoothie (no yogurt)
  • Tropical Green Smoothie with ginger root and avocado beside it
    Tropical Green Smoothie with Avocado and Spinach
  • A Strawberry Cottage Cheese Smoothie Bowl with berries on top.
    Strawberry Cottage Cheese Smoothie Bowl (5 ingredients)

Gluten-Free Muffins, Healthy Cookies and Bars

Got some time to do some snack prep??

Here's some recipes you can make ahead of time to make gluten-free snacking on the go much easier:

  • Three banana muffins on a white plate.
    Healthy Banana Chocolate Chip Muffins (gluten-free)
  • Banana oat muffins with walnuts on top.
    Almond Flour Banana Muffins with Oats (Healthy Recipe)
  • Healthy 3-Ingredient Sweet and Salty Oat Cookies on a white table with a glass of milk
    3-Ingredient Oatmeal Cookies
  • Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
    Healthy Breakfast Bars (gluten-free)

These snacks are not only convenient but also delicious, providing essential nutrients and energy on the go.

You can make them and wrap them up at home, saving time and money.

Making the snacks at home also means you're in control of the ingredients. Whip up batch to last through the week. And if you still have leftovers, keep them in the freezer!

A note on gluten-free flours:

If you're gonna be baking, you're gonna be looking into gluten-free flours.

Here's a quick list of some of the gluten-free flours you can use:

  • Almond flour for nutty, sweet flavor.
  • Coconut flour for its rich, tropical hint.
  • Rice flour for a mild, light texture.
  • Tapioca flour to add chewiness and lightness.

I also love use a gluten-free flour blend, that has everything I need to make (pretty much) the same version of a baked recipe but gluten-free.

Try Cup4Cup or Bob's Red Mill gluten-free flours. And be SURE to follow the recipe for gluten-free baked goods first before swapping out the regular flour for gluten-free alternatives.

😋Savory Gluten-Free Snack Recipes

You know that salty craving that's calling your name?!

Well you could go for Doritos (yes, they're naturally gluten-free) buuuut don't throw out the healthy part of this!

I've got you covered with savory snacks that are crunchy, satisfying and yes, gluten-free.

Here’s a list of savory snacks to get you started:

  • Roasted Chickpeas
  • Vegetable Chips
  • Gluten-Free Crackers
  • Spiced Nut Mix

Roasted Chickpeas

Roasted chickpeas are such an awesome snack.

Chickpeas are full of protein, fibre and they're super easy to make.

How to roast chickpeas:

  • Just drain and rinse canned chickpeas, then toss them with olive oil and spices like paprika and garlic powder.
  • Roast at 400°F until golden and crispy.

Vegetable Chips

Vegetable chips are a fun alternative to regular chips.

And you can make them at home so easily.

Plus, they're so yummy AND healthy, so you get your veggies in no problem-o!

  • Start by thinly slicing vegetables such as sweet potatoes, carrots, kale, or zucchini.
  • Toss with olive oil, salt, and pepper, then bake at 375°F until crisp.
Gluten Free Air Fried Kale Chips in a small white bowl.

Air Fried Kale Chips

Roasted kale never tasted so good😋

Get the recipe →

🏃‍♀️Gluten-Free Snacks for On-the-Go

How many times are you runnin' outta the house and need. Food. NOW.

If you're busy (like everyone), you're gonna need a stash of gluten-free snack options to grab and go.

Here's some non-recipe, on-the-go gluten free snack options:

  • Fresh fruit - yes just freakin' grab that apple and banana!
  • Nuts and dried fruit mix
  • Sweet potato crackers with hummus
  • Gluten-free crackers with almond butter
  • Gluten-free granola bars like Made Good
  • Gluten-free protein bars like Simply Protein
  • Cheese sticks
  • Individual Greek yogurt cups
A plate of hummus with chopped dill pickles and dill on top.

Dill Pickle Hummus

Get your dill on with this dill pickle hummus (trust me, it's delicious!)

Get the recipe →

Individually wrapped snacks offer the ultimate convenience for those of us with gluten sensitivities.

And they're perfect for when you need a quick, healthy option.

✅What to look for when choosing Gluten-Free Snacks

When you need gluten-free and healthy snack options, focus on whole, unprocessed foods.

This way, you'll get essential nutrients that support good digestion, a strong immune system and heart health.

Just because you have gluten intolerance, nutrition doesn't go out the window! You need to make sure you're getting the nutrition you need.

When going for snacks, look for:

  • Fiber - help you feel full and support digestive health
  • Protein - not just for building muscles but essential amino acids for brain health
  • Antioxidants - to fight free radical damage in the body

When you have a stash of easy-to-grab snacks, it means you'll always have a safe option available.

And you won't end up totally starving later, with nothing to eat when you're out and about. Avoid getting hangry at ALL COSTS🚫

😋Crunchy and Satisfying Gluten-Free Snacks

Want that satisfying crunch in your snacks?

Here's some to try:

  • Cucumber slices and tiziki
  • Carrots and roasted red pepper dip
  • Homemade granola
  • Crispy kale chips
  • Gluten-free cereal with almond milk (like Nature's Path Gluten-Free Cereals)
  • Spiced popcorn
  • Crunchy chickpeas
  • Rice crackers with nut butter
  • Corn tortilla chips with hummus

Homemade Granola

Homemade granola is an healthier gluten-free snack that's easy to make.

You can get gluten-free granola in stores BUT it's often full or fat and / or sugar and low in nutrition.

When you make it yourself, you can keep the nutrition high and the sugar and fat in check.

A small white bowl of granola with dried fruit.

Easy Gluten-Free Granola Recipe

A healthier option for snack or breakfast!

Get the recipe →

You can make it yourself by adding your favorite ingredients, like nuts, seeds, and dried fruit. The process involves mixing, baking, and letting it cool for the perfect crunch.

  • Begin by tossing oats (gluten-free certified) with a bit of honey or maple syrup for sweetness.
  • Add your chosen mix-ins and bake until golden.

This healthy gluten-free snack offers energy and nutrition, perfect for breakfast or an afternoon boost.

Popcorn with Different Toppings

Popcorn is naturally gluten-free and perfect for a crunchy snack.

It's quick to make and you can flavor it in so many different ways - from sweet to savory, popcorn has you covered at snack time.

  • Try different toppings like nutritional yeast for a cheesy flavor, or cinnamon and sugar for a sweet touch
  • You can also experiment with herbs and spices to find what you like. This simple snack is suuuper satisfying and just dang fun to prepare - and share!
Place 2 tablespoon mounds on a prepared cookie sheet.

3 Ingredient Peanut Butter Banana Oatmeal Cookies

Gluten-free snacking has never been so easy and delicious!

Get the recipe →

👨‍👨‍👧‍👦Gluten-Free Snacks for Adults and Kids

Finding gluten-free snacks that you and the kids are gonna eat is possible!

You just gotta strike that balance between taste, nutrition, and fun.

Fun in terms of how you make it. How you it looks. And how you eat it!

Adults may prefer snacks with a sophisticated flair. Think rich flavors and unique textures that offer a gourmet touch.

Younger kids love those colorful and playful snacks, making snack time a little more exciting.

I used to pack what we'd call "healthy snack trays" for road trips with the kids.

It's just a divided container (from Home Depot!) filled with all sorts of things - like cucumber chunks, strawberries, pretzels, cookie bites and broken up cheese string or cheese curds.

A divided container filled with a variety of different foods.

Fun to make. Fun to look at. And fun to eat😄

Making gluten-free snacks fun and engaging for kids encourages healthy eating habits.

Bright colors and simple shapes go a long way. Think fresh fruit skewers or veggie sticks with hummus for dipping.

You can also create gluten-free mini pizzas using rice cakes and favorite toppings like tomato sauce and cheese.

These snacks not only provide essential nutrients but also encourage kids to help with making them! Snack time becomes both nourishing and fun.

Here's a list of snack ideas that kids and adults can get behind:

  • Stuffed dates with almond butter
  • Apple slices with cinnamon
  • Sliced aged cheddar cheese and gluten-free crackers
  • Smoothie popsicles
  • Trail mix with nuts and seeds
Greek yogurt popsicles with cherries on a bed of ice.

Greek Yogurt Popsicles!

With only 2 ingredients, you'll have a sweet summer treat the kids will love!

Get the recipe →

Elevated Snack Ideas

Want to kick it up a notch?

Go for the sophistication in gluten-free snacks to add a little something special to snack time.

Try out more rich and nuanced flavors, like smoked salmon on gluten-free crackers. Pair with a dollop of cream cheese for a touch of luxury.

My go-to for a gathering and still keepin' it gluten-free?

Charcuterie boards!

These babies work beautifully, combining gluten-free crackers and artisan cheeses.

Add olives, nuts, dried fruits and little pots of interesting jams and honey. Add slices of gluten-free cured meats to round out the flavors.

✅Bottom line on Healthy Gluten-Free Snacks

By making your gluten-free snacks at home, you have total control over the ingredients and the taste.

Homemade snacks can pack a ton of nutrition and keep unwanted additives, flavors and sweeteners away.

If you're not already, be sure to sign up for weekly healthy and gluten-free recipes from me:

Raspberry Beet Protein Smoothie (no yogurt)

April 12, 2025 by April Saunders Leave a Comment

A glass of raspberry Beet Protein Smoothie.

Callin' all smoothie lovers! This Raspberry Beet Protein Smoothie is here to make breakfast fun again💃With only 5 ingredients, this antioxidant and fibre-packed smoothie will keep you going all morning long!

A glass of raspberry Beet Protein Smoothie.

Breakfast smoothies have become a go-to in my house lately.

The kids are lovin' them because they're quick and taste amazing.

And I love them because they're easy to make and a healthy break from the waffles and Nutella kick we've been on.

This Raspberry Beet Protein Smoothie is a perfect way to start your gluten-free day🤩

A green smoothie in a small mason jar on a white countertop

Refreshing Celery Smoothie

A 5-ingredient celery smoothie with no bananas - super yummy and so fresh!

Get the recipe →

❣️Why you'll love this recipe

When you first go gluten-free, breakfast can be a bit hard to figure out.

So many of your go-to breakfast foods are packed with gluten!

But that's where smoothies can come in real handy.

Smoothies can pack soooo much nutrition into every sip - that's why I love them! And this beet raspberry smoothie packs in protein, antioxidants and fibre - no yogurt needed.

[feast_advanced_jump_to]

📝Ingredients

A tray with ingredients for a beet raspberry smoothie.
  • Almond milk
  • Frozen raspberries
  • Banana
  • Beets, frozen (and pre-cooked)
  • Vanilla protein powder

See recipe card for quantities.

🔪Instructions

A blender filled with beet raspberry smoothie ingredients.

Add the almond milk, raspberries, banana, beets and protein powder to a blender.

A blender filled with beet raspberry smoothie ingredients.

I like to add the milk last but it really doesn't matter if you have a high-powered blender.

A blender filled with beet raspberry smoothie.

Blend until smooth (look at that bright pink colour!🤩)

A glass of raspberry Beet Protein Smoothie.

Divide into glasses and enjoy😋

A glass of raspberry Beet Protein Smoothie.

🔄Substitutions

  • Instead of the almond milk, you can use your milk of choice. I've been lovin' oat milk lately.
  • For the beets, I find it suuuuper handy to buy the frozen, diced beets and then just thaw them when I need them. You could also of course use fresh beets, that are cooked. I've also seen in the grocery store vacuum-packed fresh and cooked beets. Those would work too!
  • Punch up the nutrition by adding some fresh ginger to the blender or boost the sweetness by adding a little pure maple syrup🍁
  • Brighten it up! Add a squeeze of fresh lemon juice for a tangy punch of lemon🍋


Top tip for making perfect smoothies

You know what gives your smoothie that lovely thickness? Frozen fruit - or more specifically - the water contained in the frozen fruit.

So if you're using fresh raspberries, be sure to use frozen beets and a frozen banana. Or if you only have fresh berries, beets and banana, then you can add a couple ice cubes and that will do the thickness trick too.

And if you're using fresh beets: make sure they're cooked!!

🍽️What to pair with this smoothie for breakfast

Balance out your breakfast with these perfect pairings for your beet smoothie:

  • Tahini protein ball with oatmeal on a blue plate.
    Tahini Oat Protein Balls
  • Cottage cheese pancakes topped with sliced bananas.
    Cottage Cheese and Cinnamon Pancakes with Oats (gluten-free)
  • Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
    Healthy Breakfast Bars (gluten-free)
  • Banana oat muffins with walnuts on top.
    Almond Flour Banana Muffins with Oats (Healthy Recipe)

Hope you love this beet raspberry smoothie like we do❣️

~April

📖 Recipe

A glass of raspberry Beet Protein Smoothie.

Raspberry Beet Protein Smoothie (no yogurt)

No ratings yet
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Keyword: easy breakfast, smoothie
Prep Time: 5 minutes minutes
Servings: 2
Author: April Saunders

Equipment

  • 1 Blender

Ingredients

  • 1 cup almond milk 240ml
  • ¾ cup frozen raspberries
  • 1 banana
  • ⅓ cup diced beets frozen, thawed
  • ¼ cup vanilla protein powder

Instructions

  • Blend all ingredients in a blender until smooth. Serve.

Notes

Yield: 2 cups
Nutrition information is approximate and for 1 cup of the smoothie:
Nutrition Facts
Raspberry Beet Protein Smoothie (no yogurt)
Amount per Serving
Calories
155
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
0.4
g
3
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
28
mg
9
%
Sodium
 
216
mg
9
%
Potassium
 
408
mg
12
%
Carbohydrates
 
24
g
8
%
Fiber
 
5
g
21
%
Sugar
 
12
g
13
%
Protein
 
11
g
22
%
Vitamin A
 
60
IU
1
%
Vitamin C
 
18
mg
22
%
Calcium
 
237
mg
24
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
155
Nutrition Facts

Can Gluten Intolerance Cause Weight Gain?

April 2, 2025 by April Saunders Leave a Comment

Woman smacking her forehead.

There's a few different ways that gluten intolerance can cause you to gain weight. Here's some of the triggers to watch out for and how to side-step unwanted weight gain from gluten intolerance!

Woman smacking her forehead.

❓What's the deal with gluten intolerance and weight gain?

When it comes to gluten intolerance and gaining weight, there's a connection for sure.

First, let's take a closer look at what the heck gluten intolerance is and what are the symptoms of gluten intolerance.

Then, let's go over some of the most common questions around gluten intolerance and weight management.

Time to dive in!

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🙋‍♀️Understanding Gluten Intolerance

First up, what is Gluten Intolerance, anyways?

Gluten intolerance, also known as gluten sensitivity or non-celiac gluten sensitivity is one of 3 main gluten-related disorders.

The 3 main gluten-related disorders are:

  • Gluten intolerance
  • Celiac Disease and,
  • Wheat Allergy

Although there are differences between all 3 disorders in terms of how common they are, involvement of the immune system and symptoms, they all have one thing in common:

All gluten-related disorders involve a negative reaction somewhere in the body from gluten.

Got gluten bloat? Get rid of it!

Get my PDF Checklist of Foods to Cut Out STAT

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This "negative reaction" can be anything from brain fog, to eczema, to depression to stomach bloating from gluten.

More on symptoms below.

What is Gluten? And which foods have gluten?

Gluten is the protein component of certain grains.

The most common sources of gluten from grains is found in grains like wheat, barley and rye.

Specifically in wheat, gluten makes up ~80% of the total proteins.

Difference between gluten intolerance, wheat allergy, and celiac disease

Gluten intolerance or non-celiac gluten sensitivity are similar to celiac disease and wheat allergy as they are make up the 3 gluten-related disorders.

But there are a few important differences between these reactions to gluten.

  • Non-Celiac Gluten Sensitivity (NCGS) - this term describes a condition where people have symptoms like bloating, nausea, stomach pain, brain fog and join pain. But these same people don't have celiac disease.
  • Celiac Disease - is a condition that involves an immune-mediated response to gluten (the protein found in wheat, barely and rye.) If you need to go gluten-free for celiac disease, go here
  • Wheat Allergy - is an immune reaction to foods containing wheat

Was it something you ate?

Find Out How Long After Eating Gluten Do You Feel Sick!

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🤯Symptoms of Gluten Intolerance

Generally speaking, there are 2 types of symptoms when it comes to gluten intolerance: Digestive Symptoms (those that involve the digestive system) and Non-Digestive Symptoms (those symptoms that affect other systems in the body).

Digestive Symptoms of Gluten Intolerance Can Include:

  • Abdominal pain
  • Bloating - sometimes called "gluten bloat"
  • Constipation
  • Diarrhea and sometimes frequent diarrhea
  • Gas
  • GERD (Gastric Esophageal Reflux Disease) or reflux
  • Indigestion (also called "dyspepsia")
  • Stomach pain
  • Nausea

(link to this article https://eatsbyapril.com/gluten-intolerance-vs-celiac-disease/)

Non-Digestive Symptoms of Gluten Intolerance Can Include:

  • Anxiety
  • Ataxia
  • Depression
  • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
  • Fatigue
  • Inability to concentrate on work
  • Inability to memorize various things
  • Join pain
  • Mood Changes
  • Non-specific symptoms including "brain fog"
  • Regular headaches

Prevalence of Gluten Intolerance

Gluten intolerance is more common than you might think: it has a prevalence of about 0.5% - 13% worldwide and is more common in women (Asri, et al, 2021).

The prevalence of gluten intolerance is rising too:

🙋‍♀️How Gluten Intolerance Can Potentially Cause Weight Gain

While gluten intolerance can be related to weight loss due to malabsorption of nutrients, you could experience weight gain.

Here's a few reasons why this might be happening:

Impact on Digestion and Absorption

Gluten intolerance can lead to inflammation and damage in the small intestine, impairing nutrient absorption.

This damage can disrupt the balance of gut bacteria, leading to dysbiosis, which has been linked to weight gain and obesity.

Additionally, the body's attempt to repair intestinal damage may increase energy expenditure, potentially leading to increased appetite and caloric intake.

Possible Impact on Metabolic Function

Chronic inflammation resulting from gluten intolerance may interfere with normal metabolic processes.

For example, inflammation can affect insulin signaling, or the way insulin is suppose to work in the body.

This can lead to insulin resistance—a condition associated with weight gain and increased fat storage.

There are some studies that show a gluten-free diet can reduce adiposity, inflammation, and insulin resistance, suggesting that gluten may play a role in metabolic dysfunction.

Digestive Discomfort and Bloating

Many of us with gluten intolerance get bloated have gas and abdominal pain after consuming gluten.

When you're bloated and just feeling generally horrible, it often means we'll reach for easily digestible, high-calorie foods.

And this can also add to weight gain over time.

Hormonal Imbalance

Chronic inflammation from gluten intolerance can act as a physical stressor, elevating cortisol levels—the body's primary stress hormone.

Elevated cortisol can disrupt digestion, immune function, and metabolism, leading to increased appetite and fat storage, particularly in the abdominal area.

This hormonal imbalance can contribute to weight gain over time, again.

🔄Indirect Ways Gluten Intolerance May Cause Weight Gain

Compensatory Eating and Cravings

Interestingly, undiagnosed gluten intolerance can lead to cravings for certain types of foods, especially for high-sugar and high-carb foods.

Even for me, when I had such bad nausea and painful burping I could hardly stand, I craved things that were high fat and salty like chips or french fries.

I couldn't get enough!

So that might happen to you as well. That and the fact that some of us, myself included, turn to more "comfort foods" when we're not feeling 100%.

You might not feel like eating super healthfully when you're doubled over in pain (understandably!)

Reduced Physical Activity

Being gluten intolerant can cause a lot of symptoms that don't always affect the digestive system.

Things like feeling really tired all the time, having joint pain and painful bloating can happen too. And these symptoms can not only reduce your motivation to exercise, they can make it hard to actually move.

So you might want to exercise or at least get the dog out for a good walk but your legs may be aching.

Or if you're like I was, the bloating is so painful and uncomfortable you can only really just lay on your bed, doubled over in pain.

And you're left wishing you could get out and walk with the kids to the park.

Weight Gain Due to a High-Calorie Gluten-Free Diet

There's a lot more to weight gain than calories in / calories out. And too many neuro-hormonal controlling processes at work in our bodies.

However, with that said, eating a diet that's nutrient-dense and gluten-free can be hard sometimes, especially when you're just getting started with gluten-free eating.

Many processed foods that are gluten-free are also high in added sugars, saturated fats and sodium (salt).

So going gluten-free might help your digestive or stomach issues. But if you're going for more processed gluten-free foods (and not just naturally gluten-free alternatives), you could end up packing on more weight from these high-calorie, low-nutrient gluten-free alternatives.

✅Managing Gluten Intolerance and Supporting a Healthy Weight

If you've had really bad gluten stomach pain and bloating for a while, you need relief. Preferably, yesterday.

But you also don't want to gain weight while you finally get relief from stomach bloating and pain.

Here's some tips to get started with gluten-free eating while being mindful of your weight.

Woman hitting herself on the forehead.

Going Gluten-Free?

Here's 7 Mistakes You're Probably Making!

(From An RD Who's Been There)

Avoid these mistakes!

Switching to Whole Foods

There's so many naturally gluten-free foods out there.

You don't need to eat packaged or overly processed foods to easily go gluten free.

Focus on real, nutrient-dense foods while skipping the processed stuff.

Here’s how to build a balanced, gluten-free and protein-packed plate:

High-Protein Gluten-Free Foods

Load up on these powerhouse proteins:

  • Lean meats – Chicken, turkey, grass-fed beef
  • Fatty fish – Salmon, tuna, sardines (bonus: packed with omega-3s!)
  • Eggs – Super versatile and loaded with protein & vitamins
  • Legumes – Lentils, chickpeas, and black beans (build up tolerance slowly if new to you)
  • Nuts & seeds – Almonds, walnuts, chia seeds, and hemp seeds
  • Gluten-free grains – Rice, quinoa, buckwheat, and amaranth
  • Dairy & dairy alternatives – Greek yogurt, cottage cheese, and unsweetened almond or coconut milk
  • Tofu & tempeh – Great for plant-based eaters looking for protein + fiber

Veggies & Healthy Fats – The Perfect Sidekicks

Don’t forget to balance out your meals with fiber, vitamins, and healthy fats:

  • Leafy greens – Spinach, kale, arugula (nutrient powerhouses!)
  • Cruciferous veggies – Broccoli, Brussels sprouts, cauliflower
  • Root veggies – Sweet potatoes, carrots, beets (great for energy)
  • Healthy fats – Avocado, olive oil, nuts, and seeds for hormone balance & brain fuel

Easy Gluten-Free Swaps

Ditch the gluten without missing out on taste:

  • Swap pasta – Go for chickpea or lentil pasta instead of wheat-based versions
  • Replace bread – Try lettuce wraps, corn flour tortillas or gluten-free bread
  • Power up your smoothies – Use gluten-free protein powder, Greek yogurt, or nut butter for a protein boost
A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

High Protein Cottage Cheese Smoothie Bowl

Only 5 ingredients and naturally gluten-free🥣

Get the recipe →

Improving Gut Health

When you're dealing with gluten bloat, it's really important to take a look at your gut health.

Here's some tips to get started:

Focus on the Fibre - take a close look at what you're eating.

Notice where can you add more fibre and reduce plain ol' non-fueling carbs.

Here's some options for high fibre and gluten free foods to include in your diet:

Whole Grains & Seeds

✅ Quinoa – 5g fiber per cup cooked
✅ Brown rice – 3.5g fiber per cup cooked
✅ Buckwheat – 4.5g fiber per cup cooked
✅ Chia seeds – 10g fiber per 2 tablespoon (soak them for pudding or toss in smoothies!)
✅ Flaxseeds – 3g fiber per tablespoon (great in smoothies or baked goods)
✅ Psyllium husk – A fiber powerhouse for baking or thickening

Legumes & Beans

✅ Lentils – 15g fiber per cup cooked
✅ Chickpeas – 12.5g fiber per cup cooked (hello, hummus!)
✅ Black beans – 15g fiber per cup cooked (add to soups, salads, or make brownies!)

Fruits & Veggies

✅ Berries – Raspberries & blackberries pack 8g fiber per cup
✅ Avocado – 10g fiber per fruit (spread it, mash it, love it)
✅ Sweet potatoes – 4g fiber per medium potato (leave the skin on for extra fiber!)
✅ Leafy greens – Kale, spinach, and Swiss chard = fiber gold
✅ Carrots & cucumbers – Snackable fiber sources

Nuts & Alternative Flours

✅ Almond flour – More fiber than white GF flours
✅ Coconut flour – Super high in fiber (use sparingly, it soaks up liquid!)
✅ Oats (certified GF) – 4g fiber per ½ cup

Pro Tips Boosting Fibre Intake

🔹 Add chia or flax to smoothies, oatmeal, or yogurt
🔹 Use lentils in soups, salads, or even mashed into burger patties
🔹 Swap white rice for quinoa or brown rice
🔹 Make your own trail mix with nuts, seeds, and dried fruit
🔹 Eat the skin! Apples, pears, potatoes—more fiber that way

Try a probiotic supplement on for size

Probiotics are like tiny superheroes for your gut! 🦸‍♂️

They’re live bacteria and yeasts that help keep your digestive system happy and balanced.

Here’s how they work their magic:

1️⃣ Restore Gut Balance

Your gut has trillions of bacteria—some good, some bad. Stress, poor diet, antibiotics, or illness can throw this balance off. Probiotics put back the good bacteria, keeping the bad ones in check.

2️⃣ Improve Digestion & Nutrient Absorption

They help break down food, making it easier for your body to absorb nutrients, vitamins and minerals. Some strains even help digest fiber, reducing bloating and discomfort.

3️⃣ Strengthen the Gut Barrier

Probiotics reinforce the gut lining, preventing harmful bacteria and toxins from leaking into your bloodstream (aka "leaky gut"). A strong gut = better overall health!

4️⃣ Reduce Bloating & Gas

By promoting the right balance of bacteria, probiotics help reduce bloating, gas, and constipation—especially if you're eating a fiber-rich, gluten-free diet.

5️⃣ Boost Immune Function

Did you know that 70% of your immune system is in your gut? Probiotics help produce natural antibodies and train your immune cells to respond better to infections.

6️⃣ Support Mental Health

Your gut and brain are connected (the gut-brain axis), and probiotics may help with mood, anxiety, and even brain function by producing feel-good neurotransmitters like serotonin.

Best Gluten-Free Probiotic Sources

✅ Fermented foods – Sauerkraut, kimchi, pickles (make sure they’re naturally fermented!)
✅ Yogurt (dairy or dairy-free) – Look for “live & active cultures” on the label
✅ Kefir – A tangy, probiotic-rich drink (available in dairy-free versions)
✅ Miso – Great for soups or dressings
✅ Tempeh – A fermented soybean protein source
✅ Kombucha – A fizzy, probiotic-rich tea

💡 Pro Tip: If you’re taking probiotic supplements, make sure they’re gluten-free and contain a variety of strains like Lactobacillus and Bifidobacterium for maximum benefits.

Move as much as you can

We all know that exercise and movement is good for us.

And I've heard it so many times from physicians and health professionals: if the benefits of exercise could be put into a pill, EVERYONE would be on it.

I'm not gonna get into the dozens of reasons WHY exercise is great for you - I have a feeling you already know.

But just another plug and encouragement from me: move as much as you can and do it every day.

You don't have to get sweaty in a dingy gym. You don't have to feel like puking on a bike that doesn't go anywhere.

All you gotta do it move.

And get that neighbour friend to go with you too. Walking is more fun when you're chatting as you go😄

Increase your water intake

I really suck a drinking enough water. BUT: I try.

And if you don't already get 1-2 liters of water in per day, start increasing it.

Especially since you'll be increasing your fibre intake: your body will thank you💩

Grab my Gluten-Free Meal Plan for Beginners (PDF)!

Go gluten-free starting today!

Yes! Give me the meal plan

👩‍⚕️When to See a Healthcare Professional

Seeking Professional Help for a Diagnosis

With many issues of the gut, there are no easy biomarkers or straight-forward blood tests you can do to find out if gluten is a problem for you or not.

As always, talk to your doctor or trusted healthcare professional for any medical issue.

There are tests your healthcare professional can order to help figure out if gluten (or something else) is causing your problems.

At the time of writing this, there's one way to test for gluten intolerance from the research. It's called an "elimination diet".

  • Essentially, you basically cut out gluten for some time and then notice any symptoms after you start eating gluten again

You can do an elimination diet on your own, it's possible.

But if you want a step-by-step plan to follow with recipes and coaching along the way, check out my 14-Day Full Body Reset Program.

14 Day Full Body Reset Program

This powerful, proven program takes the guesswork out of complicated food elimination diets with an easy to follow, whole food meal plan. 

You don't have to wait any longer to get relief: you can start now.

✅Bottom Line

So to sum it up: gluten intolerance can cause weight gain.

Especially if you have undiagnosed gluten intolerance and are just trying to get through the day with eating more (or less healthy) food to manage nausea.

And you're not able to exercise or even move in the way that feels good to you.

Trying to manage your weight while dealing with symptoms like painful bloating, burping, nausea and stomach pain is such a hard battle.

And it's one you do NOT have to fight - like I did - alone.

Talk to your healthcare professional about your digestive symptoms and see what advice they have for you.

Or if you want to get started right away, start by cutting out the gluten in your diet with my this list of foods to cut out:

And be sure to join in for weekly recipes, tips and tricks to go gluten-free:

You've already entered your email 🙂

I'll see you on the inside!

~April

Tahini Oat Protein Balls

March 9, 2025 by April Saunders Leave a Comment

Tahini protein ball with oatmeal on a blue plate.

These Tahini Oat Protein Balls are an awesome way to get a hit of protein into your snack time routine! With only 5 ingredients, the tahini-taste really shines through and the protein will keep you going all afternoon long.

Tahini protein ball with oatmeal on a blue plate.

When you're first getting started with gluten free eating, you need easy, healthy snacks that are naturally gluten-free.

These tahini oat energy balls will fit perfectly into your new healthy and easy gluten free diet😄

And thanks to the protein powder, these tahini protein balls realy deliver on the protein part too!

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❣️Why you'll love this recipe

Well, 100% if you like tahini, you're gonna love these tahini energy balls!

But if you've never tried tahini, whatcha waitin' for!?

Tahini is a "seed butter".

So you know how peanut butter and almond butter are "nut butters"?

Well, tahini is just ground up sesame seeds! Hence, a seed butter!

It's got a creamy texture and you can use it almost anywhere you'd use peanut butter.

But you're also gonna love these protein energy bites if you love 5 ingredient recipes💃

These tahini energy bites are an easy recipe to make when you're prepping food and snacks for the week ahead.

And you don't even need your food processor to make them😄

You can pop them in the fridge and then they're ready and waiting for you on a busy morning or for when you need a nutrition-packed, afternoon pick-me-up!🙋‍♀️

📝Ingredients

You'll only need 5 ingredients for these tahini oat energy balls:

Tahini oat ball ingredients on a white countertop.
  • Gluten-free rolled oats 
  • Tahini
  • Maple syrup
  • Vanilla protein powder
  • Mini chocolate chips or raisins

See recipe card for quantities.

Quick note on the protein powder: this brand of Good Protein is my new favourite!

I haven't been able to find a protein powder that isn't full or sugars or sweeteners.

But this one is perfect(<-- not an affiliate link).

A bag of goodprotein protein powder.

🔪Instructions

Here's how you make these easy tahini protein balls:

Ingredients for Tahini Oat Protein balls in a large silver bowl.

Put all measured ingredients into a large bowl.

Silver bowl with tahini oat protein powder ingredients with a spatula.

Mix until combined and then shape into balls. Store in the fridge for up to 2 weeks or freeze for up to 3 months.

Tahini protein ball with oatmeal on a blue plate.
Cottage cheese pancakes topped with sliced bananas.

Cottage Cheese Oat Pancakes

These 5 ingredient cottage cheese pancakes will be your new fave breakfast!

Get the recipe →

🔄Substitutions

For the protein powder, you can use whatever you prefer. Just watch out for protein powder that has any major fruit flavors that might clash with the rest of the ingredients.

But if you love strawberry, then go for a strawberry protein powder!

If you don't have maple syrup, you could use liquid honey instead.

Tahini protein balls with oatmeal on a blue plate.

🥡Storage and Leftovers

Once you make these tahini oat protein balls, pop them into an airtight container and keep them in the fridge.

They keep really well - up to a week or longer.

You can also freeze them for up to 3 months.

Top tip

Make sure when you're buying oats that you buy certified gluten-free oats.

If you're really sensitive to gluten cross-contamination, you could have a reaction to oats that are NOT certified gluten-free.

Hope you love these like we do❣️

~April

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    🍽️More Healthy Gluten-Free Snacks

    • A Strawberry Cottage Cheese Smoothie Bowl with berries on top.
      Strawberry Cottage Cheese Smoothie Bowl (5 ingredients)
    • A plate of hummus with chopped dill pickles and dill on top.
      Dill Pickle Hummus (easy recipe)
    • Peanut Butter Coconut Energy Balls with oats.
      Peanut Butter Coconut Energy Balls (no bake)
    • Homemade energy bars with chocolate chips on a white countertop
      Gluten-Free Peanut Butter Energy Bars

    📖 Recipe

    Tahini protein ball with oatmeal on a blue plate.

    Tahini Oat Protein Balls

    These Oatmeal Tahini Protein Balls are an awesome way to get a hit of protein into your snack time routine! With only 5 ingredients, the tahini-taste really shines through and the protein will keep you going all afternoon long.
    No ratings yet
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: tahini
    Prep Time: 5 minutes minutes
    Rolling time: 10 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 20
    Author: April Saunders

    Ingredients

    • 1 cup rolled oats gluten-free
    • 1 cup tahini
    • ½ cup maple syrup
    • ½ cup vanilla protein powder 44g
    • 2 tablespoon raisins or mini chocolate chips

    Instructions

    • Mix all ingredients in a bowl.
    • Shape into balls.
    • Store in the fridge for up to 1 week or freeze for up to 3 months.

    Notes

    Nutrition information is approximate and for 1 protein ball.
    Nutrition Facts
    Tahini Oat Protein Balls
    Amount per Serving
    Calories
    156
    % Daily Value*
    Fat
     
    7
    g
    11
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    3
    g
    Monounsaturated Fat
     
    3
    g
    Cholesterol
     
    6
    mg
    2
    %
    Sodium
     
    13
    mg
    1
    %
    Potassium
     
    126
    mg
    4
    %
    Carbohydrates
     
    19
    g
    6
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    5
    g
    10
    %
    Vitamin A
     
    8
    IU
    0
    %
    Vitamin C
     
    1
    mg
    1
    %
    Calcium
     
    38
    mg
    4
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Calories
    156
    Nutrition Facts

    Strawberry Cottage Cheese Smoothie Bowl (5 ingredients)

    February 23, 2025 by April Saunders Leave a Comment

    A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

    This Strawberry Cottage Cheese Smoothie Bowl is so easy to make with only 5 ingredients! High-protein cottage cheese, sweet strawberries and pure maple syrup get blended together and topped with berries and granola. The best breakfast ever!

    A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

    Here's a breakfast you can really get behind: a high-protein cottage cheese smoothie bowl!

    This easy to make breakfast is perfect for busy mornings or lazy Saturdays because it only has 5 ingredients!

    ❣️Why you'll love this recipe

    A cottage cheese smoothie bowl is one of those recipes you'll keep coming back to.

    It's high in protein, easy to make and of course, naturally gluten-free.

    [feast_advanced_jump_to]

    🥣More Gluten-Free Breakfast Recipes

    • Tahini protein ball with oatmeal on a blue plate.
      Tahini Oat Protein Balls
    • Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
      Healthy Breakfast Bars (gluten-free)
    • Healthy Banana Bread with White Beans after baking in a loaf pan with a colour tea towel and gold knife
      Gluten-Free Blueberry Banana Bread
    • Banana oat muffins with walnuts on top.
      Almond Flour Banana Muffins with Oats (Healthy Recipe)
    See more Gluten-Free Breakfast Recipes →

    Cottage cheese is really having a moment right now.

    Case in point these Cottage Cheese Oat Pancakes!

    Cottage cheese pancakes topped with sliced bananas.

    Cottage Cheese Oat Pancakes!

    Get the cottage cheese pancake recipe recipe that broke the internet.

    Get the recipe →

    📝Ingredients

    You'll only need 5 ingredients to make this cottage cheese smoothie bowl:

    Cottage cheese, frozen strawberries, maple syrup, granola and berries on a white tabletop.
    • Cottage cheese
    • Frozen strawberries, partially thawed
    • Maple syrup
    • Gluten-free granola (for topping)
    • Fresh berries (for topping)

    See recipe card for quantities.

    So it's actually only 3 ingredients! And then you can top the smoothie bowl with whatever you like.

    A Strawberry Cottage Cheese Smoothie Bowl on a white napkin.

    🔪Instructions

    Not much to it - just blend up the cottage cheese, thawed strawberries and maple syrup.

    Cottage cheese, frozen strawberries, maple syrup, granola and berries on a white tabletop.

    Gather all ingredients.

    Cottage cheese, strawberries and maple syrup in a blender.

    Place cottage cheese, strawberries, and maple syrup in a blender.

    Strawberry cottage cheese smoothie bowl.

    Blend cottage cheese, strawberries and maple syrup until smooth, for about 30 seconds.

    Cottage cheese smoothie bowls.

    Divide into bowls and top with granola and berries. Serve.

    A small white bowl of granola with dried fruit.

    Easy Gluten-Free Granola

    Give a crunch to your smoothie bowl with homemade granola.

    Get the recipe →

    🔄Substitutions

    Instead of strawberries, you could really use any kind of berry. You could have a blueberry cottage cheese bowl and top it with raspberries!

    Use what's in season and what you can get your hands on.

    Smoothie Bowl: thickness tip!

    Using thawed strawberries gives some water content and thickness to the smoothie bowl.

    But if you don't have frozen strawberries, you can use fresh strawberries and add an ice cube or 2.

    This will give the smoothie bowl a little thickness.

    Like it thicker? Use frozen strawberries!

    A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

    🥣Leftovers

    Any leftover smoothie bowl will keep for a day or so in the fridge.

    But why wait?! Eat it up😄

    Make Ahead Tip

    You can whip up these berry cottage cheese bowls the night before.

    Just process the cottage cheese, berries and maple syrup together. Then put into small mason jars with lids overnight.

    In the morning, take them out and top with the gluten-free granola and fresh berries!

    Hope you love these cottage cheese smoothie bowls like we do!

    April

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      📖 Recipe

      A Strawberry Cottage Cheese Smoothie Bowl on a white napkin.

      Strawberry Cottage Cheese Smoothie Bowl

      This Strawberry Cottage Cheese Smoothie Bowl is so easy to make with only 5 ingredients! High-protein cottage cheese, sweet strawberries and pure maple syrup get blended together and topped with berries and granola.
      No ratings yet
      Print Pin Rate
      Course: Breakfast, Snack
      Cuisine: American
      Keyword: cottage cheese, cottage cheese recipes
      Prep Time: 5 minutes minutes
      Blending time: 2 minutes minutes
      Total Time: 7 minutes minutes
      Servings: 2
      Author: April Saunders

      Ingredients

      • 1 ¼ cup cottage cheese about 300 g, low fat (1 or 2%)
      • 1 cup frozen strawberries, thawed 225g
      • 2 tablespoon maple syrup
      • ¼ cup gluten-free granola for topping
      • ⅓ cup mixed berries for topping

      Instructions

      • Blend cottage cheese, strawberries, and maple syrup in a blender until smooth.
      • Divide into 2 bowls. Top with granola and berries. Serve.

      Notes

      Other topping options: sunflower seeds, cocoa nibs, dried fruit, or flaked coconut.
      Nutrition information is approximate and for 1 serving (½ the recipe).
      Nutrition Facts
      Strawberry Cottage Cheese Smoothie Bowl
      Amount per Serving
      Calories
      242
      % Daily Value*
      Fat
       
      2
      g
      3
      %
      Saturated Fat
       
      1
      g
      6
      %
      Polyunsaturated Fat
       
      0.2
      g
      Monounsaturated Fat
       
      0.5
      g
      Cholesterol
       
      6
      mg
      2
      %
      Sodium
       
      576
      mg
      25
      %
      Potassium
       
      291
      mg
      8
      %
      Carbohydrates
       
      35
      g
      12
      %
      Fiber
       
      3
      g
      13
      %
      Sugar
       
      24
      g
      27
      %
      Protein
       
      19
      g
      38
      %
      Vitamin A
       
      78
      IU
      2
      %
      Vitamin C
       
      44
      mg
      53
      %
      Calcium
       
      127
      mg
      13
      %
      Iron
       
      1
      mg
      6
      %
      * Percent Daily Values are based on a 2000 calorie diet.
      Calories
      242
      Nutrition Facts

      Cottage Cheese and Cinnamon Pancakes with Oats (gluten-free)

      February 16, 2025 by April Saunders 6 Comments

      Cottage cheese pancakes topped with sliced bananas.

      These Cottage Cheese Oat Pancakes are naturally gluten-free, taste absolutely amazing, and you only need five ingredients to make them! A high-protein pancake (without protein powder) that will keep you going all morning long!

      Cottage cheese pancakes topped with sliced bananas.

      When you first go gluten-free, it can be hard to find pancakes that actually taste good.

      Enter: these cottage cheese oat cinnamon pancakes!

      These naturally gluten-free pancakes taste absolutely amazing💃

      ❣️Why you'll love this recipe

      These high-protein cottage cheese pancakes only need five ingredients! And you don't need protein powder to make them.

      They blend together suuuuper nicely and once cooked, they freeze really well too.

      Who knew cottage cheese and oat pancakes would work?!

      But trust me here: THEY DO.

      Cottage cheese is really having a moment right now.

      You can make wraps with it; you can use it in baked goods like muffins, or you can use it in these pancakes.

      So let's make them!

      [feast_advanced_jump_to]

      📝Ingredients

      Here's what you'll need to make them:

      Ingredients for cottage cheese pancakes.
      • Cottage cheese
      • Gluten-free rolled oats
      • Eggs
      • Maple syrup
      • Cinnamon

      See recipe card for quantities.

      🔪How to make cottage cheese pancakes

      Ingredients for cottage cheese pancakes.

      Put the cottage cheese, oats, eggs, maple syrup and cinnamon in a blender.

      Cottage Cheese Pancakes cooking on a griddle.

      Blend on high for about 1 minute. Cook pancakes on a hot grill for about 2 minutes per side.

      Cottage cheese pancakes topped with sliced bananas.
      Serve pancakes with sliced fruit, like bananas, or berries and add walnuts for a crunch!

      🥣Equipment

      You'll need a blender to blend up the cottage cheese pancake ingredients.

      And you'll need something to cook the pancakes on.

      You can use a good ol' fashioned non-stick pan or a separate, plug-in griddle.

      🥡Storage and Leftovers

      These cottage cheese pancakes freeze like a dream.

      I make a big batch and then freeze them in a long, airtight container with parchment paper between the layers of pancakes.

      Enjoy the pancakes!

      ~April

      📖 Recipe

      Cottage Cheese Cinnamon Pancakes

      These Cottage Cheese Pancakes are naturally gluten-free, taste absolutely amazing, and you only need five ingredients to make them! High protein pancakes without protein powder!
      5 from 2 votes
      Print Pin Rate
      Course: Breakfast
      Cuisine: American
      Keyword: cottage cheese pancakes
      Prep Time: 5 minutes minutes
      Cook Time: 5 minutes minutes
      Total Time: 10 minutes minutes
      Servings: 12
      Author: April Saunders

      Equipment

      • 1 Blender

      Ingredients

      • 1 cup cottage cheese
      • 1 cup rolled oats
      • 5 eggs
      • 2 tsp. cinnamon
      • 1 tbsp. maple syrup

      Instructions

      • Blend all ingredients until smooth, about 1 minute on high.
      • Heat ½ tablespoon coconut oil in a pan over medium heat. Or use a non-stick skillet and skip the oil.
      • Pour ¼ cup batter per pancake into the pan. Cook until bubbles form, then flip and cook until golden brown.
      • Repeat with the remaining batter.
      • Serve with your favorite toppings, like banana slices, nuts or honey.

      Notes

      Makes about 12-15 pancakes.
      Freeze cooked pancakes up to 1 month in an air-tight container.
      Nutrition information approximate and for 1 pancake:
      Nutrition Facts
      Cottage Cheese Cinnamon Pancakes
      Amount per Serving
      Calories
      123
      % Daily Value*
      Fat
       
      4
      g
      6
      %
      Saturated Fat
       
      1
      g
      6
      %
      Trans Fat
       
      0.01
      g
      Polyunsaturated Fat
       
      1
      g
      Monounsaturated Fat
       
      1
      g
      Cholesterol
       
      71
      mg
      24
      %
      Sodium
       
      83
      mg
      4
      %
      Potassium
       
      121
      mg
      3
      %
      Carbohydrates
       
      16
      g
      5
      %
      Fiber
       
      2
      g
      8
      %
      Sugar
       
      1
      g
      1
      %
      Protein
       
      7
      g
      14
      %
      Vitamin A
       
      126
      IU
      3
      %
      Vitamin C
       
      0.03
      mg
      0
      %
      Calcium
       
      45
      mg
      5
      %
      Iron
       
      1
      mg
      6
      %
      * Percent Daily Values are based on a 2000 calorie diet.
      Calories
      123
      Nutrition Facts

      Dill Pickle Hummus (easy recipe)

      February 5, 2025 by April Saunders Leave a Comment

      A plate of hummus with chopped dill pickles and dill on top.

      This Dill Pickle Hummus is packed with dill pickle flavor! Tangy dill pickles, fresh dill and dill pickle juice all come together to make this easy hummus recipe your new favorite hummus!

      A plate of hummus with chopped dill pickles and dill on top.

      The other day I bought dill pickle hummus at the store.

      Honestly did a double take because I was like, is that right??

      Dill pickle hummus?

      And yep, it was right😅

      And it was delicious.

      This recipe for dill pickle hummus is my take on the store bought one.

      It's creamier than the one from the store - thanks to the tahini, olive oil and pickle juice in the recipe.

      Love gluten-free dips? Check these out too:

      • Greek Yogurt Cream Cheese Dip on a white background.
        Greek Yogurt Cream Cheese Dip Recipe
      • a small white bowl filled with white dip
        Healthy Vegetable Dip (High Protein)
      • Black bean dip in a white bowl on a blue countertop.
        Healthy Black Bean Dip Recipe
      • Easy Greek Dip with Feta in a small white bowl
        Easy Greek Dip with Feta

      ❣️Why you'll love this recipe

      This will be your new favourite dip recipe!

      It's PACKED with dill pickle flavor! Thanks to the addition of pickle juice, dill pickles and topped with chopped dill pickles.

      If you like hummus and you like dill, you're gonna looooove this recipe.

      PS Have you ever drank pickle juice?

      I ask because I used to drink pickle juice. When I was like 10 or something.

      [feast_advanced_jump_to]

      I just loved how salty it was!

      Anyways, this dill pickle hummus recipe is a much better use of pickle juice😄

      Let's make the hummus!

      📝Ingredients

      Here's what you'll need for the hummus:

      Ingredients for dill pickle hummus on a white table top.
      • Chickpeas - also known as garbanzo beans
      • Tahini - which is just roasted and ground up sesame seeds!
      • Dill pickles
      • Dill pickle juice
      • Fresh lemon
      • Fresh dill
      • Olive Oil
      • Kosher Salt

      See recipe card for quantities.

      🔪Instructions

      Ingredients for dill pickle hummus placed into the food processor.

      Add the chickpeas, tahini, dill pickles, dill pickle juice, olive oil, lemon juice, and salt to a food processor.

      Dill pickle hummus processed with fresh dill in a food processor.

      Process on high until smooth. Takes about 3 minutes to get it really smooth. Finally add fresh dill and process 1 more minute.

      A plate of hummus with chopped dill pickles and dill on top.

      Remove from food processor. Top with a drizzle of olive oil, lemon zest, chopped dill pickles and fresh chopped dill.

      🥣Equipment

      K, you're gonna have to get your food processor out for this one.

      It's totally worth it and makes the hummus nice and smoooooth.

      A plate of hummus with chopped dill pickles and dill on top.

      🥡Storage and Leftovers

      Keep leftover hummus in an air-tight container in the fridge. It'll be good for about 3 days.

      Top tips

      Want the BEST tasting dill pickle hummus at the party? 'Course you do! Then let it sit, baby.

      After whizzing everything together in the food processor, transfer the hummus to a bowl and store in the fridge for a few hours.

      The flavors will meld together and it'll taste EVEN BETTER later.

      And when you serve it, be SURE to top the dill pickle hummus with - what else - DILL PICKLES.

      Along with a drizzle of olive oil, fresh dill and lemon zest.

      A plate of hummus with chopped dill pickles and dill on top.

      🍽️What to eat with dill pickle hummus

      Dill pickle hummus is just like regular hummus - good for dipping with veggies like cut up carrots, sugar snap peas, cherry tomatoes, etc.

      Or you could go the route of gluten-free crackers, gluten-free tortilla chips or even DILL PICKLE CHIPS for double the dill pickle flavor😄

      But don't stop with dipping!

      Dill pickle hummus is perfect on a sandwich with gluten-free bread, some lean meat, tomato slices and lettuce.

      Hope you love this dill pickle hummus like we do!❣️

      ~April

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        📖 Recipe

        A plate of hummus with chopped dill pickles and dill on top.

        Dill Pickle Hummus

        No ratings yet
        Print Pin Rate
        Course: Appetizer, Side Dish, Snack
        Cuisine: Mediterranean
        Keyword: dill pickle hummus, hummus
        Prep Time: 5 minutes minutes
        Food processing time: 5 minutes minutes
        Total Time: 10 minutes minutes
        Servings: 6 servings
        Author: April Saunders

        Equipment

        • 1 Food processor

        Ingredients

        • 1 can chickpeas 19oz can
        • ¼ cup tahini
        • 8 mini dill pickles or about ½ cup chopped large dill pickles
        • 3 tablespoon pickle juice
        • 3 tablespoon olive oil
        • 1 fresh lemon for juice ¼ cup fresh juice
        • ½ teaspoon Kosher salt
        • 2 tablespoon Fresh dill

        Instructions

        • Add the chickpeas, tahini, dill pickles, dill pickle juice, olive oil, lemon juice and salt to a food processor.
        • Process on high until smooth. Takes about 3 minutes to get it really smooth.
        • Pause every minute or so and scrape down the sides of the food processor if needed. Add fresh dill and process for a final minute.
        • Remove hummus from processor into a serving container (if serving right away).
        • Top with a drizzle of olive oil, lemon zest, chopped dill pickles and fresh chopped dill.
        • For the best tasting dill pickle hummus, let it rest in the fridge for a couple hours before serving.

        Notes

        Yield: makes about 2 cups of hummus.
        Store leftover hummus in an air tight container for 3 days in the fridge. 
        Nutrition information is approximate and for ⅓ cup of hummus.
         
        Nutrition Facts
        Dill Pickle Hummus
        Amount per Serving
        Calories
        288
        % Daily Value*
        Fat
         
        15
        g
        23
        %
        Saturated Fat
         
        2
        g
        13
        %
        Polyunsaturated Fat
         
        4
        g
        Monounsaturated Fat
         
        8
        g
        Sodium
         
        1015
        mg
        44
        %
        Potassium
         
        433
        mg
        12
        %
        Carbohydrates
         
        31
        g
        10
        %
        Fiber
         
        9
        g
        38
        %
        Sugar
         
        6
        g
        7
        %
        Protein
         
        10
        g
        20
        %
        Vitamin A
         
        194
        IU
        4
        %
        Vitamin C
         
        13
        mg
        16
        %
        Calcium
         
        112
        mg
        11
        %
        Iron
         
        3
        mg
        17
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        288
        Nutrition Facts

        Cheddar Jalapeno Cornbread Recipe (gluten-free)

        January 20, 2025 by April Saunders Leave a Comment

        Cornmeal muffins with butter on a wooden tabletop.

        This recipe for Gluten-Free Cheddar Jalapeno Cornbread is a total FAIL SAFE recipe! Why? First, because of a secret ingredient that really gets the cornbread off to the races and second, the cheddar cheese and spicy jalapenos put it completely over the top!

        Cornmeal muffins with butter on a wooden tabletop.

        Who doesn't love some cornbread muffins?

        There's just nothing else like it!

        That texture from the cornmeal gives cornbread a fantastic mouthfeel; the cheese and japapeno combo in the recipe gives a fun twist on the original; and they taste soooo good right outta the oven (with melted butter or honey!)

        And on top of all that: what's better than making cornbread muffins completely from scratch??

        A shortcut, my friend. A no-fail way to make the BEST cheddar jalapeno corn bread muffins EVER: use a premix💃

        Enter: Bob's Red Mill Gluten Free cornbread mix!

        ❣️Why you'll love this recipe

        So like I was telling you, this is fool-proof recipe for cornbread muffins.

        Cornmeal jalapeno muffins with butter on a wooden tabletop.

        Why? Because it starts with a package of Bob's Red Mill Gluten Free cornbread mix!

        Bob's Red Mill Cornbread is great on it's own but getting the cheddar and jalapenos in there really jazz it up.

        (Did I just say "jazz it up"??)

        My apologies.

        Alright, let's just make cheddar jalapeno cornbread muffins!

        [feast_advanced_jump_to]

        📝Ingredients

        Here's what you'll need to make this cheddar jalapeno cornbread:

        Ingredients for cornmeal muffins on a white countertop.
        • 1 package Bob's Red Mill Gluten Free cornbread mix
        • Almond milk at room temperature
        • Melted butter
        • Eggs
        • Honey
        • Jalapenos
        • Sharp cheddar cheese
        • Whole corn kernels 

        See recipe card for quantities.

        🔪Instructions

        Here's the high level steps for making these cheddar cornbread muffins:

        Eggs in a bowl with cornmeal.

        Preheat your oven to 375 degrees. Prep a muffin tin. Add the milk, butter, eggs, and honey to a large mixing bowl and use an electric mixer to combine.

        Dry ingredients added to a bowl of cornmeal and eggs.

        Add the cornbread mix and combine until no lumps.

        Small white bowl with cornmeal muffin batter with shredded cheddar cheese and diced jalapeno.

        Lastly, fold in the jalapenos, corn, and cheddar cheese

        Cheddar jalapeno cornmeal muffin batter in a white bowl.

        Mix until all ingredients are combined well.

        Cheddar Jalapeno Cornmeal muffins before baking in a muffin tin.

        Scoop the batter into each muffin cup, up to about 3/ 4 of the way to allow space to rise. Top with optional diced or sliced jalapeno.

        Cheddar Jalapeno Cornmeal muffins after baking in a muffin tin.

        Bake the muffins in the oven for about 20 minutes. The tops should be lightly golden brown.

        Remove the muffins from the oven, and let them rest for about 5-10 minutes before you remove them from the tins.

        💃Variations

        Want a loaf of cornbread instead of cornbread muffins? No problem! Bake the cornbread in a 9x9 loaf pan instead.

        Baking time will be a bit longer so keep an eye on the loaf.

        Remove from the oven when you can smell the cornbread, the top is browning and an inserted toothpick comes out clean.

        Let cool before removing from the pan.

        Cornmeal muffins with butter on a wooden tabletop.

        🥡Storage and Leftovers

        The cheddar jalapeno cornbread muffins will be good for up to 3 days. Keep them in an air-tight container on the counter.

        You can also freeze these cornbread muffins for up to 3 months.

        Top Tip

        With gluten-free baking in general, this is my biggest tip: after you combine the wet and dry ingredients, let it all SIT. Allowing the baking powder and baking soda time to activate before putting everything in the oven tends to help with rising.

        Hope you love this recipe for cheddar jalapeno cornbread❣️

        ~April

        🙋‍♀️More Gluten-Free Muffin Recipes

        • Cornmeal muffins with butter on a wooden tabletop.
          Cheddar Jalapeno Cornbread Recipe (gluten-free)
        • A white and blue plate with soft baked oatmeal on top
          Easy Baked Peach Oatmeal (gluten-free)
        • A quinoa Flake Muffins with Chocolate Chips on a white background.
          Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)
        • Slices of pumpkin Baked Oats with chocolate chips with a knife.
          Air Fryer Pumpkin Baked Oats Recipe

        📖 Recipe

        Cornmeal muffins with butter on a wooden tabletop.

        Cheddar Jalapeno Cornbread Recipe (gluten-free)

        This recipe for Gluten-Free Cheddar Jalapeno Cornbread is a total FAIL SAFE recipe! Why? First, because of a secret ingredient that really gets the cornbread off to the races and second, the cheddar cheese and spicy jalapenos put it completely over the top!
        No ratings yet
        Print Pin Rate
        Course: Breakfast, Snack
        Cuisine: American
        Keyword: cornbread, cornbread muffins
        Prep Time: 10 minutes minutes
        Cook Time: 25 minutes minutes
        Total Time: 35 minutes minutes
        Servings: 18 muffins
        Author: April Saunders

        Ingredients

        • 1 package Bob's Red Mill Gluten Free cornbread mix
        • 1 ½ cups almond milk at room temperature
        • ½ cup melted butter
        • 2 eggs at room temperature
        • 1 tablespoon honey
        • 2 jalapenos seeded and chopped
        • 1 cup sharp cheddar cheese shredded
        • 1 cup whole corn kernels
        • 1 sliced or diced jalapeno optional topping

        Instructions

        • Preheat your oven to 375 degrees. Use a silicone muffin pan or grease a regular muffin tin and set aside.
        • Add the milk, butter, eggs, and honey to a large mixing bowl and use an electric mixer to combine. Add the cornbread mix and combine until no lumps.
        • Lastly, fold in the jalapenos, corn, and cheddar cheese, and mix until all ingredients are combined well.
        • Scoop the batter into each muffin cup. When filling the muffin cups, only fill them up about ¾ of the way to allow space to rise. Top with optional diced or sliced jalapeno.
        • Bake the muffins in the oven for about 20 minutes. The tops should be lightly golden brown.
        • Remove the muffins from the oven, and let them rest for about 5-10 minutes before you remove them from the tins.

        Notes

        Notes: The cornbread serves great with butter or honey.
        If you prefer not to make muffins, use a 9” x 9” pan instead.
        Nutrition Facts
        Cheddar Jalapeno Cornbread Recipe (gluten-free)
        Amount per Serving
        Calories
        93
        % Daily Value*
        Fat
         
        8
        g
        12
        %
        Saturated Fat
         
        5
        g
        31
        %
        Trans Fat
         
        0.2
        g
        Polyunsaturated Fat
         
        1
        g
        Monounsaturated Fat
         
        2
        g
        Cholesterol
         
        38
        mg
        13
        %
        Sodium
         
        116
        mg
        5
        %
        Potassium
         
        38
        mg
        1
        %
        Carbohydrates
         
        3
        g
        1
        %
        Fiber
         
        0.3
        g
        1
        %
        Sugar
         
        2
        g
        2
        %
        Protein
         
        3
        g
        6
        %
        Vitamin A
         
        295
        IU
        6
        %
        Vitamin C
         
        3
        mg
        4
        %
        Calcium
         
        74
        mg
        7
        %
        Iron
         
        0.1
        mg
        1
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        93
        Nutrition Facts

        Perfect Instant Pot Basmati Rice

        December 27, 2024 by April Saunders Leave a Comment

        Cooked Basmati Rice in a small green bowl.

        This basmati rice made in the Instant Pot will turn out perfectly EVERY TIME! Thanks to a couple tricks AND a secret ingredient, this will be your new favourite way to cook basmati rice!

        Cooked Basmati Rice in a small green bowl.

        Getting basmati rice - or any rice for that matter - to turn out perfectly cooked is a mad skill.

        I feel like every time I've made rice in the past, it was either too hard or too mushy.

        I could never seem to get the right water to rice ratio.

        Well that, and the fact that the pot of starchy water would always boil over.

        Causing a a giant mess on my stovetop, along with the not-cooked rice🤯

        If you're feeling what I'm feeling, check this out. Things turned when I started cooking the basmati rice in the Instant Pot.

        This wonderful contraption totally changed my experience of making basmati rice!

        Now cooking basmati rice is one of those "set it and forget it" types of recipes.

        No need to constantly check to see if the pot is boiling over and you get perfect rice every time.

        Close up of cooked Basmati Rice in a small green bowl.

        ❣️Why you'll love this recipe

        When you first go gluten-free, rice can be a real life saver.

        Plus, rice is a naturally gluten-free grain, so it's an easy win when you're getting started with gluten-free eating.

        [feast_advanced_jump_to]

        And when you cook your basmati rice in the Instant Pot, it guarantees a perfect grain of rice every time.

        Then you can add your cooked rice to soups, salads or serve it as a side for dinner!

        Easy-peasy😄

        📝Ingredients

        Here's all you'll need to make basmati rice perfection:

        Salt, a can of coconut milk and dry basmati rice.
        • Basmati rice
        • 1 can coconut milk (this is the secret ingredient!)
        • Water
        • Kosher salt

        See recipe card for quantities and more details.

        🔪Instructions

        The key to perfect basmati rice in the Instant Pot is here in these steps!

        Be sure to follow them closely if you're looking for perfectly cooked rice every dang time😎

        Basmati rice getting rinsed in a fine mesh strainer.

        Rinse the rice in a fine mesh strainer. Then soak in a fresh bowl of water for 10 minutes.

        A wire whisk and an Instant Pot filled with basmati rice, coconut milk and water.

        After it's soaked, add the basmati rice, coconut milk, water and Kosher salt to the Instant Pot. Stir everything together.

        An Instant Pot set to rice setting.

        Set the Instant Pot to "Rice" setting.

        An Instant Pot filled with cooked basmati rice

        Once the time is up, turn the Instant Pot off and allow a 5 minute Natural Pressure Release. Then release the rest of the pressure by opening the valve.

        🔄Substitutions

        Sometimes, I'll use chicken broth when I'm cooking rice, especially basmati or jasmine rice.

        Just make sure it's gluten-free chicken broth!

        Chicken broth can be one of those places that gluten likes to hide🤯

        Cooked Basmati Rice in a small green bowl.

        💃Variations

        If you want to cook brown basmati rice using this method, just increase the cooking time by about 5 minutes. Follow all the other steps as written.

        🥣Equipment

        All you'll need is your Instant Pot, which makes this a totally hands-off recipe.

        If you want, you could also just cook it on the stove in a pot.

        Just follow the instructions for cooking the rice that are on the package and sub in the can of coconut milk for some of the water that the recipe calls for.

        🥡Leftovers and Freezing

        Leftover cooked basmati rice can be kept in an air-tight container for up to 3 days.

        And here's one of the best parts of extra basmati rice: you can freeze cooked rice!

        After cooking and cooling down the rice, place the basmati rice in a Ziplock bag.

        Place in the freezer for up to 3 months. When you're ready to eat, simply take the rice out the night before and let thaw in the fridge.

        Then re-heat in the microwave.

        Top tip

        Rinsing the basmati rice may seem like a waste of time BUT trust me: it's worth it.

        When you rinse the basmati rice (or any other rice), it helps to get rid of any impurities that are on the grains of rice.

        It's also one of the best ways to get those perfectly cooked grains of rice that separate when it's done.

        Same goes for the soaking of the rice. Yes, it's an extra step but it's sooo worth it. When you soak the basmati rice, you get rid of some of the excess starch. And that really helps get those nicely separated grains of rice when it's done.

        🙋‍♀️Love rice?

        When you first go gluten-free, rice is a natural gluten-free grain to go for!

        Here's some more recipes that feature rice - including brown basmati rice and even a recipe with black rice!

        • Coconut Lime Rice in a dish.
          Coconut Lime Rice (Instant Pot)
        • Four meal prep containers with chicken, rice and broccoli meal prep.
          Chicken, Rice and Broccoli Meal Prep
        • Black rice salad with feta and tomatoes in a clear bowl.
          Easy Black Rice Salad with Feta and Grape Tomatoes
        • A large white dish filled with Brown Rice, Broccoli and Feta Salad
          Broccoli Chickpea Salad with Feta

        🍽️What to serve with basmati rice

        Here's some gluten-free dishes to serve with cooked basmati rice:

        • A piece of cooked cajun salmon in a cast iron pan.
          Cast Iron Skillet Salmon
        • Porkloin and green beans on a white plate.
          Best Cast Iron Pork Tenderloin Recipe
        • Chicken Breasts cooked in a cast iron skillet
          Cast Iron Skillet Chicken Breast
        • Salmon on a baking tray with green beans.
          Maple Glazed Salmon with Green Beans (one pan recipe)

        Hope you love this recipe like we do!

        ~April

        📖 Recipe

        Cooked Basmati Rice in a small green bowl.

        Perfect Instant Pot Basmati Rice

        This basmati rice made in the Instant Pot will turn out perfectly EVERY TIME! Thanks to a couple tricks AND a secret ingredient, this will be your new favourite way to cook basmati rice!
        No ratings yet
        Print Pin Rate
        Course: Side Dish
        Cuisine: American
        Keyword: basmati rice
        Prep Time: 5 minutes minutes
        Cook Time: 13 minutes minutes
        Instant Pot Coming to Pressure + NPR: 18 minutes minutes
        Total Time: 36 minutes minutes
        Servings: 4
        Author: April Saunders

        Equipment

        • 1 Pressure cooker

        Ingredients

        • 2 cups basmati rice
        • 1 can coconut milk 400 ml
        • 350 ml water
        • ¾ teaspoon Kosher salt

        Instructions

        • Rice the rice in a fine mesh strainer. Then soak in a fresh bowl of water for 10 minutes.
        • After it's soaked, add the basmati rice, coconut milk, water and Kosher salt to the Instant Pot. Stir everything together.
        • Set the Instant Pot to "Rice" setting.
        • Once the time is up, turn the Instant Pot off and allow a 5 minute Natural Pressure Release. Then release the rest of the pressure by opening the valve.
        • Fluff with a fork and serve.

        Notes

        Yield: Makes 6 cups of rice
        To freeze cooked rice, cool down after cooking. Place in a Ziplock bag and lay flat in the freezer (for easy storage).
        Be sure to use canned, full fat coconut milk (not the coconut milk in the carton).
        Nutrition information is approximate and for 1.5 cups of cooked rice.
        Nutrition Facts
        Perfect Instant Pot Basmati Rice
        Amount per Serving
        Calories
        351
        % Daily Value*
        Fat
         
        14
        g
        22
        %
        Saturated Fat
         
        12
        g
        75
        %
        Polyunsaturated Fat
         
        0.3
        g
        Monounsaturated Fat
         
        1
        g
        Sodium
         
        305
        mg
        13
        %
        Potassium
         
        211
        mg
        6
        %
        Carbohydrates
         
        51
        g
        17
        %
        Fiber
         
        1
        g
        4
        %
        Sugar
         
        0.1
        g
        0
        %
        Protein
         
        6
        g
        12
        %
        Vitamin C
         
        1
        mg
        1
        %
        Calcium
         
        31
        mg
        3
        %
        Iron
         
        3
        mg
        17
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        351
        Nutrition Facts

        Ground Turkey Pasta Sauce (Instant Pot Recipe)

        November 15, 2024 by April Saunders Leave a Comment

        A white plate with pasta and a ground turkey sauce on top.

        This Ground Turkey Sauce for Pasta is THE easiest way to get a delicious gluten-free meal on the table that the whole family will more than gladly eat. Made with a few simple ingredients, this ground turkey pasta meal will be your new favorite go-to dinner!

        A white plate with pasta and a ground turkey sauce on top.

        This ground turkey pasta sauce is so easy to make and so delicious, it's gonna be one of those weeknight recipes you come back to again and again.

        Even my kids ASK to have this for supper.

        Who knew they would love ground turkey so much!?

        ❣️Why you'll love this recipe

        See points above but bottom line is: pasta sauce with ground turkey is one of the BEST recipes to make on a busy weeknight for the whole fam.

        Because you'll use your Instant Pot to get the ground turkey incredibly flavorful, this is mostly a hands-off recipe too.

        Made with simple ingredients and ready in 30 minutes?! What's not to love❣️

        [feast_advanced_jump_to]

        📝Ingredients for ground turkey pasta sauce

        Here's what you'll need to make it:

        • Ground Turkey
        • Pasta sauce - pick your favorite brand of pasta sauce
        • Strained tomatoes
        • Dried oregano
        • Dried basil
        • Kosher Salt
        • Fresh grated parmesan cheese
        • Light cream - I recommend using 5%
        A white plate with pasta and a ground turkey sauce on top.

        See recipe card for quantities.

        🔪Instructions

        Making this ground turkey sauce is SO easy:

        Cooking ground turkey with a wooden spoon in an Instant Pot.

        Turn Instant Pot to "Saute". Once "Hot", cook the ground turkey, breaking it up as you go with a wooden spoon.

        Cooked ground turkey with strained tomatoes on top.

        Once the ground turkey is fully cooked, add the pasta sauce, strained tomatoes, oregano and basil and stir together.

        Instant Pot set to 30 minutes.

        Secure the lid. Select "Bean / Chili" (30 minutes on regular pressure). Once done, release the pressure and carefully remove the lid.

        Parmesan cheese on top of cooked ground turkey in an Instant Pot.

        Add parmesan cheese and light cream. Stir and heat through. Serve on gluten-free pasta.

        Got gluten bloat? Get rid of it!

        Get my PDF Checklist of Foods to Cut Out STAT

        I want that list

        🔄Substitutions

        • If you don't have ground turkey, you could use ground beef instead. If you do use ground beef, I would recommend draining the beef before adding the pasta sauce and strained tomatoes to get rid some of the extra fat. Because ground turkey is so lean, you don't need to drain it (win🏅)
        A white plate with pasta and a ground turkey sauce on top.

        🥡Storage and Leftovers

        Leftover pasta and sauce is good in the fridge for up to 3 days. Just re-heat and serve.

        Once you make this sauce, you can freeze it for up to 3 months.

        Top Make Ahead Tip

        Working from home and want to get supper on?

        This ground turkey pasta sauce is perrrfect for that. Just make the sauce as written in the recipe card below and then put the Instant Pot on "Slow Cooker" mode.

        Let the delicious tomato and parmesan cheese flavours meld together - ready whenever you are🍝

        Hope you love this ground turkey pasta recipe like we do!

        ~April

        Ground turkey soup with tomatoes and vegetables in a small bowl.

        Extra ground turkey?

        Easy Ground Turkey Soup

        Make it tonight and be a dinner hero always🦸‍♀

        Get the recipe

        There was a problem with your submission. Please review the fields below.

          Submit

          🙋‍♀️More Gluten-Free Pasta Recipes

          • A white plate filled with baked Feta and Cherry Tomato Pasta
            Baked Feta and Cherry Tomato Pasta (gluten-free)
          • Gluten Free Pasta and Chicken Salad on a plate.
            Gluten Free Pasta Salad with Chicken

          🍽️Pairing

          Serve this pasta with an easy salad or side of veggies:

          • Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.
            Brussel Sprout Salad with Bacon and Maple Dressing
          • A white plate filled Butter Lettuce and Pomegranate Salad
            Easy Butter Lettuce Salad with Pomegranates and Pistachios
          • Kale salad with nuts and apple on a white plate.
            Kale Quinoa Salad with Apple and Spiced Nuts
          • Small pan of roasted broccolini.
            Best Roasted Tenderstem Broccoli Recipe

          📖 Recipe

          A white plate with pasta and a ground turkey sauce on top.

          Ground Turkey Pasta Sauce (Instant Pot Recipe)

          This Ground Turkey Sauce for Pasta is THE easiest way to get a delicious gluten-free meal on the table that the whole family will more than gladly eat! Made with a few simple ingredients, this ground turkey pasta meal will be your new favorite go-to dinner!
          No ratings yet
          Print Pin Rate
          Course: Main Course
          Cuisine: American
          Keyword: ground turkey, instant pot, pasta
          Cook Time: 30 minutes minutes
          Instant Pot Coming to Pressure: 10 minutes minutes
          Total Time: 40 minutes minutes
          Servings: 4 people
          Author: April Saunders

          Equipment

          • 1 Pressure cooker (Instant Pot)

          Ingredients

          • 0.5 kg ground turkey about 1 lb
          • 1 cup pasta sauce
          • ⅓ cup strained tomatoes
          • 1 teaspoon dried oregano
          • 1 teaspoon dried basil
          • ¾ tsp salt
          • ¼ cup Fresh grated parmesan cheese
          • ½ cup light cream 5%

          Instructions

          • Turn on the Instant Pot to Saute function.
          • Once Instant Pot reads "Hot", add the ground turkey. Cook the ground turkey thoroughly, breaking it up as you go with a wooden spoon.
          • Once fully cooked, add the pasta sauce, strained tomatoes, dried oregano, dried basil and salt to the ground turkey. Stir together.
          • Turn off the Instant Pot. Secure the lid.
          • Set to "Bean / Chili" or manual for 30 minutes on normal pressure.
          • Once finished, carefully release the pressure and remove lid.
          • Add parmesan cheese and light cream. Stir and heat through.
          • Serve hot on gluten-free pasta or set the Instant Pot to "Slow Cooker" and keep warm until ready to eat.

          Notes

          Yield: Makes about 4 cups of sauce
          Nutrition information is approximate and for 1 cup of the pasta sauce:
          Nutrition Facts
          Ground Turkey Pasta Sauce (Instant Pot Recipe)
          Amount per Serving
          Calories
          275
          % Daily Value*
          Fat
           
          14
          g
          22
          %
          Saturated Fat
           
          7
          g
          44
          %
          Trans Fat
           
          0.02
          g
          Polyunsaturated Fat
           
          1
          g
          Monounsaturated Fat
           
          4
          g
          Cholesterol
           
          106
          mg
          35
          %
          Sodium
           
          562
          mg
          24
          %
          Potassium
           
          672
          mg
          19
          %
          Carbohydrates
           
          6
          g
          2
          %
          Fiber
           
          2
          g
          8
          %
          Sugar
           
          3
          g
          3
          %
          Protein
           
          34
          g
          68
          %
          Vitamin A
           
          757
          IU
          15
          %
          Vitamin C
           
          6
          mg
          7
          %
          Calcium
           
          137
          mg
          14
          %
          Iron
           
          3
          mg
          17
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          275
          Nutrition Facts

          The Best No-Bake Chocolate Cookie Recipe (gluten-free)

          October 26, 2024 by April Saunders Leave a Comment

          No bake chocolate oat cookie on parchment paper with peanut butter on top.

          These no-bake gluten-free chocolate oat cookies are so delicious! They taste like a cookie thanks to the chocolate and peanut butter combo but you also get some nutrition with protein and fibre from the oats. Best of both worlds!

          No bake chocolate oat cookie on parchment paper with peanut butter on top.

          Just because you're gluten-free, doesn't mean you should miss out on COOKIES🍪

          These no-bake gluten-free cookies are the perfect thing to have in freezer at all times.

          Because if you're having people over for dinner and need a gluten-free dessert fast - or you've got the Oreos out for the kids and you need a chocolate treat too - these gluten-free cookies are your answer either way😄

          A stack of chocolate oat no-bake cookies with peanut butter on top.

          ❣️Why you'll love this recipe

          These no-bake gluten-free cookies will be your new fave cookie recipe because they're so easy to make.

          Plus, they're packed with OATS so you get some filling fibre with your cookie.

          Honestly, you could have them for breakfast - really!

          Got bloat? Get rid of it!

          Get my PDF Checklist of Foods to Cut Out STAT

          I want that list
          [feast_advanced_jump_to]

          Plus, when you first go gluten-free, cookies, treats and desserts of all kinds are suddenly off-limits🚫

          Having an easy to make, gluten-free no bake-cookie recipe in your back pocket will let you have it all😄

          📝Ingredients

          Here's what you'll need to make the cookies:

          Ingredients for no bake oat cookies on a marble countertop.
          • Butter
          • Brown sugar, (light or dark)
          • Unsweetened cocoa powder
          • Almond milk
          • Gluten-free rolled oats 
          • Creamy peanut butter, natural
          • Vanilla extract
          • Kosher salt

          See recipe card for quantities.

          🔪Instructions

          Here's how you'll make these cookies:

          Butter melting into brown sugar and cocoa powder.

          Add the butter, brown sugar, cocoa powder, and almond milk to a pot over medium heat.

          A white saucepan with melted butter, cocoa and brown sugar and a wooden spoon.

          Stir until the mixture comes to a boil. Let the ingredients boil for at least 1 minute but no longer than 2 minutes to prevent burning. Remove the pan from the heat.

          Peanut butter being added to a white saucepan filled with a melted butter, brown sugar and cocoa mixture.

          Add the peanut butter, vanilla extract, and salt into the pot and stir until the peanut butter has melted and all the ingredients have combined well.

          Adding oats to a white saucepan filled with melted butter and cocoa mixture.

          Then, add the gluten-free oats 1 cup at a time. You may not need all of the oats. You don’t want the mixture to be too runny, but you also don’t want it to be too dry.

          A small ice cream scoop filled with no-bake chocolate oat cookie mixture.

          Scoop the cookies onto the lined cookie sheet using a large spoon or cookie scooper.

          A small ice cream scoop filled with no-bake chocolate oat cookie mixture.

          Press the cookies down with a spoon to create a rounded shape and place the cookie sheet in the fridge for about 30-40 minutes to fully set. If desired, drizzle with melted peanut butter and top with a little Kosher salt.

          💃Variations and Substitutions

          If you like almond butter, you could use that instead of the peanut butter. It will change the texture (and taste) a little bit.

          If you prefer oat or cow's milk, feel free to use that instead of almond milk.

          A stack of chocolate oat cookies on parchment paper.

          🥶Storage and Freezing

          Store these cookies in the fridge (or freezer for longer). These gluten-free cookies are best served cold. So serve them straight from the fridge.

          Put any leftover cookies in the freezer in an air-tight container for up to 2 months.

          Top tip

          When you first go gluten-free, making sure you cut out all sources of gluten can be tricky. Gluten can hide in so many places! Case in point: oats.

          Be sure you're buying gluten-free oats for making these no-bake cookies.

          Then you'll be sure you're not getting any gluten from cross-contamination from the oats.

          🙋‍♀️Related Gluten-Free Desserts

          Looking for other gluten-free desserts? Check these out:

          • A chocolate Quinoa Cupcake with Chocolate Pistachio Icing.
            Chocolate Quinoa Cupcakes with Chocolate Icing (gluten-free)
          • A white plate filled with pumpkin cookies.
            Gluten Free Pumpkin Cookies
          • Healthy 3-Ingredient Sweet and Salty Oat Cookies on a white table with a glass of milk
            3-Ingredient Oatmeal Cookies
          • A baked apple crisp in a red dish.
            Gluten-Free Apple Crisp (healthy recipe)

          📖 Recipe

          Chocolate oat cookies on parchment paper.

          The Best No-Bake Chocolate Cookie Recipe (gluten-free)

          These no-bake gluten-free chocolate oat cookies are so delicious! They taste like a cookie thanks to the chocolate and peanut butter combo but you also get some nutrition with protein and fibre from the oats. Best of both worlds!
          No ratings yet
          Print Pin Rate
          Course: Dessert
          Cuisine: American
          Keyword: gluten free cookies
          Prep Time: 5 minutes minutes
          Cook Time: 10 minutes minutes
          Chill time: 20 minutes minutes
          Total Time: 35 minutes minutes
          Servings: 18 cookies
          Author: April Saunders

          Ingredients

          • ½ cup butter
          • 1 ½ cups brown sugar light or dark, packed
          • ¼ cup unsweetened cocoa powder
          • ½ cup almond milk
          • 3 ½ cups gluten-free rolled oats
          • ⅔ cup creamy peanut butter
          • 1 teaspoon vanilla extract
          • pinch of Kosher salt and extra for topping if desired

          Instructions

          • Line a cookie sheet with parchment paper and set aside. Add the butter, brown sugar, cocoa powder, and almond milk to a pot over medium heat. Stir until the mixture comes to a boil. Let the ingredients boil for at least 1 minute but no longer than 2 minutes to prevent burning. Remove the pan from the heat.
          • Add the peanut butter, vanilla extract, and salt into the pot and stir until the peanut butter has melted and all the ingredients have combined well.
          • Then, add the gluten-free oats 1 cup at a time. You may not need all of the oats. You don’t want the mixture to be too runny, but you also don’t want it to be too dry.
          • Scoop the cookies onto the lined cookie sheet using a large spoon or cookie scooper.
          • Press the cookies down with a spoon to create a rounded shape and place the cookie sheet in the fridge for about 30-40 minutes to fully set. If desired, drizzle with melted peanut butter and top with Kosher salt.

          Notes

          Adding the topping is optional, but I recommend it. Add a spoonful of creamy peanut butter to a bowl and microwave for 20-40 seconds until it is smooth and creamy.
          Drizzle the peanut butter and a pinch of flaky salt on top of each cookie. ​​
          These cookies are best served cold.
          Store these cookies in an airtight container in the refrigerator for up to one week or in the freezer for up to 2 months.
          Nutrition information is approximate and for 1 cookie.
          Nutrition Facts
          The Best No-Bake Chocolate Cookie Recipe (gluten-free)
          Amount per Serving
          Calories
          236
          % Daily Value*
          Fat
           
          11
          g
          17
          %
          Saturated Fat
           
          4
          g
          25
          %
          Trans Fat
           
          0.2
          g
          Polyunsaturated Fat
           
          2
          g
          Monounsaturated Fat
           
          4
          g
          Cholesterol
           
          14
          mg
          5
          %
          Sodium
           
          97
          mg
          4
          %
          Potassium
           
          155
          mg
          4
          %
          Carbohydrates
           
          32
          g
          11
          %
          Fiber
           
          3
          g
          13
          %
          Sugar
           
          19
          g
          21
          %
          Protein
           
          5
          g
          10
          %
          Vitamin A
           
          158
          IU
          3
          %
          Calcium
           
          39
          mg
          4
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          236
          Nutrition Facts

          Air Fried Kale Chips

          October 13, 2024 by April Saunders Leave a Comment

          Small white bowl with air fried kale chips.

          Kale Chips made in the air fryer will be your new go-to healthy snack! The kale gets seasoned and salted first. And then crispy and crunchy second! Air Fried Kale Chips are THE most delicious way to get your veggies in🥬

          Small white bowl with air fried kale chips.

          Kale is really having a moment.

          Well, it had a moment a few years ago actually.

          And now kale is just here to stay.

          So yes, make those easy kale salads but have you tried kale chips??

          Air fried kale chips are a fun and yummy way to enjoy this leafy green too!

          ❣️Why you'll love this recipe

          Kale chips are one of my fave ways to eat this delicious and nutritious vegetable.

          And air frying the kale makes it a super fast way to get a healthy, gluten-free snack into you.

          It only takes about 6 minutes to air fry kale till it's perfectly crisp!

          [feast_advanced_jump_to]

          📝Ingredients

          Here's what you'll need to make kale chips in the air fryer:

          • Kale
          • Olive oil
          • Garlic powder
          • Kosher salt
          Easy Air Fried Kale Chips in a small bowl.

          See recipe card for quantities.

          Black air fryer.

          Air fryer got a funny plastic-y smell?

          Find out why and how to fix it!

          Fix the stink →

          🔪How to make air fried kale chips

          Here's the high level steps:

          Leafy kale on a white countertop.

          Wash your kale and tear it into smaller pieces.

          Toss torn kale with olive oil, salt and garlic powder.

          Place torn kale in a bowl. Add olive oil, garlic powder and salt on top of the kale. Mix around with tongs and then let sit for about 5 minutes.

          Torn kale leaves on a small pan.

          Place on an air fryer tray and air fry at 350 degrees F for 5-6 minutes.

          Air fried kale chips on a tinfoil-lined pan.

          Let cool and enjoy warm!

          Small white bowl with air fried kale chips.

          💃Variations

          If you want to change the spices up, here's a few ideas:

          • Classic Sea Salt & Olive Oil – Keep it simple with a sprinkle of sea salt and a drizzle of olive oil
          • Garlic Parmesan – Mix garlic powder and grated Parmesan for a cheesy, savory kick
          • Smoky Paprika – Add smoked paprika for a slightly smoky, earthy flavor
          • Lemon & Pepper – Zest a lemon and mix with some black pepper and olive oil for a citrusy twist
          • Cumin & Chili Powder – For a spicier option, toss with cumin, chili powder, and a bit of cayenne
          • Nutritional Yeast – A vegan-friendly cheesy flavor that pairs well with a little salt and olive oil.
          • Everything Bagel Seasoning – This blend of sesame seeds, poppy seeds, garlic, onion, and salt is perfect for an "everything" vibe
          • Taco Seasoning – Use taco seasoning for a zesty, spicy chip with a Mexican flair.
          • Cinnamon & Sugar – For a sweet option, try cinnamon and a touch of brown sugar or maple syrup
          Frozen Broccoli air fried

          Crispy Air Fryer Frozen Broccoli (3 ingredients!)

          Get those veggies in!

          Get the recipe →
          Easy Air Fryer Kale Chips in a small bowl.

          🥡Storage and Leftovers

          It's best to eat these air fried kale chips right away.

          Safe any leftovers for the next day in an air-tight container.

          After a day, the kale will be a little less crispy but you can still eat it.

          Top tip

          Be careful NOT to burn the kale in the air fryer. It's easy to do because the cooking time is so short.

          Check on the kale about 4 minutes into the cook time. As soon as 90% of all the bright green colour is gone - it's done!

          Hope you love these air fried kale chips like we do!

          ~April

          🙋‍♀️More recipes with kale

          Got more kale than you know what to do with? Check these recipes out:

          • Kale Broccoli Salad in a white bowl.
            Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing
          • Winter Kale Salad with Cranberries and pickled red onions.
            Kale Salad with Cranberries
          • Kale salad with nuts and apple on a white plate.
            Kale Quinoa Salad with Apple and Spiced Nuts
          • Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.
            Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing

          🍽️More Gluten-Free Snacks to try

          • Peanut Butter Coconut Energy Balls with oats.
            Peanut Butter Coconut Energy Balls (no bake)
          • Greek Yogurt Cream Cheese Dip on a white background.
            Greek Yogurt Cream Cheese Dip Recipe
          • Healthy Gluten Free Granola in a white bowl on a brown table top
            Gluten-Free Granola Recipe
          • Healthy 3-Ingredient Sweet and Salty Oat Cookies on a white table with a glass of milk
            3-Ingredient Oatmeal Cookies

          📖 Recipe

          Easy Air Fried Kale Chips in a small bowl.

          Air Fried Kale Chips

          Kale Chips made in the air fryer will be your new go-to healthy snack! Crispy and crunchy, Air Fried Kale Chips are the most delicious way to get your veggies in🥬
          No ratings yet
          Print Pin Rate
          Course: Side Dish, Snack
          Cuisine: American
          Keyword: kale, kale chips
          Prep Time: 5 minutes minutes
          Cook Time: 6 minutes minutes
          Servings: 4
          Author: April Saunders

          Equipment

          • 1 Air fryer

          Ingredients

          • 6 cups Kale washed and torn into small pieces
          • 2 tablespoon Olive Oil
          • 1 teaspoon Garlic powder
          • ½ teaspoon Kosher salt

          Instructions

          • Place torn kale into a bowl and cover with olive oil. Sprinkle with salt and garlic powder. Let sit for about 5 minutes.
          • Air fry for 6 minutes at 350 degrees F or until just browned.
          • Eat right away or save for the next day in an air-tight container.

          Notes

          Leftovers are good the next day BUT the kale won't be quite as crispy. Best to eat it up the day you cook it.
          Nutrition information is approximate and for about 1.5 cups of air fried kale:
          Nutrition Facts
          Air Fried Kale Chips
          Amount per Serving
          Calories
          75
          % Daily Value*
          Fat
           
          7
          g
          11
          %
          Saturated Fat
           
          1
          g
          6
          %
          Polyunsaturated Fat
           
          1
          g
          Monounsaturated Fat
           
          5
          g
          Sodium
           
          599
          mg
          26
          %
          Potassium
           
          119
          mg
          3
          %
          Carbohydrates
           
          2
          g
          1
          %
          Fiber
           
          1
          g
          4
          %
          Sugar
           
          0.3
          g
          0
          %
          Protein
           
          1
          g
          2
          %
          Vitamin A
           
          3147
          IU
          63
          %
          Vitamin C
           
          29
          mg
          35
          %
          Calcium
           
          81
          mg
          8
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          75
          Nutrition Facts

          Avocado Blueberry Quinoa Salad Recipe (gluten-free)

          September 7, 2024 by April Saunders Leave a Comment

          Gluten Free Avocado blueberry quinoa salad in a green bowl.

          This Avocado Blueberry Quinoa Salad is the BEST way to enjoy a fresh, gluten-free salad! With creamy avocado, sweet blueberries and fibre-packed quinoa, this easy-to-make salad will be your new favourite go-to for picnics, potlucks and BBQs. Let's go!

          Gluten Free Avocado blueberry quinoa salad in a green bowl.

          When summer finally gets here, all you wanna do it basically dive in to all the amazing fresh fruits and veggies around.

          And this quinoa salad with summer-forward ingredients like blueberries, corn and avocado is a perfect way to take in allllll the goodness of the season.

          [feast_advanced_jump_to]

          ❣️Why you'll love this recipe

          This avocado blueberry quinoa salad is Simply The Best (cue Whitney Houton).

          Why? Because it's absolutely packed with nutrition and it's freakin' delicious.

          Check out this bangin' nutritional profile:

          • Delivers unsaturated fats from the avocado and pistachios
          • Antioxidant-rich from blueberries and a cilantro lime dressing
          • Plus naturally gluten-free quinoa - a nutritional powerhouse in itself with protein, fibre and serving up 9 essential amino acids!
          Avocado blueberry quinoa salad in a green bowl.

          And did I mention that it's totally yummy!

          📝Ingredients

          Here's what you'll need to make this quinoa salad:

          Ingredients for avocado blueberry quinoa salad on a white table top.

          For the quinoa salad ingredients, you'll use:

          • Quinoa
          • Avocado
          • Blueberries
          • Corn
          • Red onion
          • Pistachios
          • Cilantro
          • Feta

          For the quinoa salad dressing you'll need:

          • Cilantro
          • Olive oil
          • Limes
          • Jalapeno
          • Salt and pepper

          See recipe card for quantities.

          🔪How to make avocado blueberry quinoa salad

          To make the avocado quinoa salad, you'll blend up the dressing in a blender or food processor.

          Then you'll combine the salad ingredients and pour the dressing overtop.

          Easy peasy😄

          Cilantro lime dressing in a blender.

          Add all cilantro lime dressing ingredients to a blender.

          Blend all cilantro lime dressing into a blender.

          Blend until smooth. Set aside.

          Quinoa blueberry avocado salad ingredients in a glass bowl.

          In a large bowl, add cooked quinoa, avocado, blueberries, corn, red onion, feta, pistachios, and cilantro.

          Avocado blueberry quinoa salad ingredients in a glass bowl.

          Pour cilantro lime dressing all over the quinoa salad and toss to combine.

          🔄 Substitutions

          Avocado quinoa and blueberries actually do go together like peas and corn BUT here's some ways to change it up if you'd like:

          • Remove the feta cheese to make it dairy-free
          • Blueberries can be replaced with any blackberries or strawberries
          • Pistachios can be swapped with almonds or cashews
          Avocado blueberry quinoa salad in a green bowl.

          🥡Storage and Leftovers

          Store any leftover quinoa salad in an air-tight container for up to 2 days.

          After the salad is made, the ingredients don't stand up well to freezing so be sure to use it up within 2 days.

          Close up for healthy Easy Quinoa Salad with Feta in a small white bowl

          You've got extra quinoa. So why not make this quinoa salad?

          Quinoa Salad with Feta

          Packed with nutrition, delicious and naturally gluten-free!

          Get the recipe →

          Top tip

          Any type of quinoa will do BUT if you wanna go fancy, why not pick up tri-colored or red quinoa? Same nutrition, same gluten-free goodness.

          It just adds another pop of colour to the quinoa salad🤩

          🙋‍♀️What to serve with avocado quinoa blueberry salad

          The salad is perfect on its own or used as a side salad paired with any protein.

          Try one of these for a complete gluten-free meal:

          • A cast iron pan filled with cooked hamburgers.
            The BEST Cast Iron Skillet Burgers (EASY RECIPE)
            Cook Time25 Minutes
          • Grilled chicken in a white bowl
            5-Ingredient Greek Yogurt Chicken Marinade
            Cook Time10 Hours 20 Minutes
          • A salmon filet with lemon slices on a cookie sheet.
            Easy Baked Salmon with Mayo
            Cook Time20 Minutes
          • Porkloin and green beans on a white plate.
            Best Cast Iron Pork Tenderloin Recipe
            Cook Time6 Hours 30 Minutes

          🍽️More Summer Salad Recipes

          • Butter lettuce salad with peaches and beets on a blue table top with gold spoons.
            Summer Butter Lettuce Salad with Beets and Peaches
          • Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.
            Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing
          • A large white dish filled with Brown Rice, Broccoli and Feta Salad
            Broccoli Chickpea Salad with Feta
          • A white plate with sliced peaches, basil and feta on a blue background.
            Summer Peach Basil Salad with Feta

          📖 Recipe

          Gluten Free Avocado blueberry quinoa salad in a green bowl.

          Avocado Blueberry Quinoa Salad Recipe (gluten-free)

          This Avocado Blueberry and Quinoa Salad is one of the BEST gluten-free salads around! With creamy avocado, sweet blueberries and fibre-packed quinoa, this salad will be your new favourite go-to this summer.
          No ratings yet
          Print Pin Rate
          Course: Salad
          Cuisine: American
          Keyword: quinoa salad
          Prep Time: 15 minutes minutes
          Cook Time: 20 minutes minutes
          Servings: 6
          Author: April Saunders

          Ingredients

          Cilantro Lime Dressing Ingredients:

          • ⅓ cup packed cilantro leaves
          • ½ cup olive oil
          • 2 tablespoon fresh lime juice
          • ½ jalapeno seeded
          • ½ teaspoon salt
          • freshly ground black pepper

          For The Salad

          • 1 cup cooked quinoa
          • 1 firm but still ripe avocado sliced or diced
          • 1 cup blueberries
          • 1 cup sweet corn canned or fresh
          • ½ medium red onion finely diced, about ½ cup
          • ½ cup pistachios chopped
          • ½ cup cilantro diced
          • ½ cup feta optional

          Instructions

          • Add all cilantro lime dressing ingredients to a blender and blend until smooth. Set aside.
          • In a large bowl, add cooked quinoa, avocado, blueberries, corn, red onion, feta, pistachios, and cilantro.
          • Pour cilantro lime dressing all over the quinoa salad and toss to combine. Garnish with extra cilantro, pistachios, feta, and red onion if you’d like. Serve at room temp or cold.

          Notes

          Yield: Makes about 7 cups of salad
          Remove feta cheese to make it dairy-free.
          Blueberries can be replaced with any berry.
          Pistachios can be swapped with almonds or cashews.
          The salad is perfect on its own or used as a side salad paired with any protein.
          Store salad in an air-tight container for up to 2 days.
          Nutrition information is approximate and for 1 cup of salad.
          Nutrition Facts
          Avocado Blueberry Quinoa Salad Recipe (gluten-free)
          Amount per Serving
          Calories
          383
          % Daily Value*
          Fat
           
          31
          g
          48
          %
          Saturated Fat
           
          6
          g
          38
          %
          Trans Fat
           
          0.002
          g
          Polyunsaturated Fat
           
          4
          g
          Monounsaturated Fat
           
          20
          g
          Cholesterol
           
          11
          mg
          4
          %
          Sodium
           
          347
          mg
          15
          %
          Potassium
           
          453
          mg
          13
          %
          Carbohydrates
           
          23
          g
          8
          %
          Fiber
           
          6
          g
          25
          %
          Sugar
           
          6
          g
          7
          %
          Protein
           
          7
          g
          14
          %
          Vitamin A
           
          370
          IU
          7
          %
          Vitamin C
           
          12
          mg
          15
          %
          Calcium
           
          89
          mg
          9
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          383
          Nutrition Facts

          Summer Butter Lettuce Salad with Beets and Peaches

          August 23, 2024 by April Saunders Leave a Comment

          Butter lettuce salad with peaches and beets on a blue table top with gold spoons.

          This Butter Lettuce Salad is packed with fresh beets and juicy peaches! It's a perfect salad for summer and super easy to make with a simple salad dressing.

          Nothin' says summer like a fresh salad with crisp butter lettuce, juicy peaches and farm-fresh green beans!

          Butter lettuce salad with peaches and beets on a blue table top with gold spoons.

          ❣️Why you'll love this butter lettuce salad recipe

          This butter lettuce salad recipe is like summer in a bowl.

          It's a lick-the-plate-clean kind of salad recipe.

          Of course, it's a naturally gluten-free food too - which is perfect when you first go gluten-free and you're wondering what the heck you can eat.

          And if that's not enough, it also goes with whatever else you're making for supper.

          [feast_advanced_jump_to]

          📝Ingredients

          Boston bibb lettuce, green beans, peach, beet and salad ingredients on a white countertop.
          • Butter lettuce
          • Green beans 
          • 1 beet
          • Nectarines or peaches
          • Shelled pistachios

          For the dressing you'll need:

          • Fresh lemon juice
          • Olive oil
          • Fresh garlic
          • Fresh basil

          See recipe card for quantities.

          Butter Lettuce and Pomegranate Salad on a white plate.

          If you love butter lettuce salads recipes, check this one out too:

          Butter Lettuce Salad with Pomegranates and Pistachios

          Get the recipe →

          🔪Instructions

          Here's how you'll make it:

          Boston bibb lettuce torn and in an orange serving bowl.

          Wash the lettuce and tear into bite-sized pieces. Add to a large serving bowl.

          Orange bowl with boston bibb lettuce, peaches and beets.

          Top the lettuce with cut green beans, shredded beets and sliced peaches.

          Pouring olive oil dressing on a butter lettuce salad with beets and peaches.
          Finally top with chopped pistachios. Pour olive oil dressing over the salad and toss it up.

          🔄Substitutions

          Since this is a salad recipe, it's pretty forgiving with the subs.

          Here's some ideas to make it your own:

          • Instead of peaches - peaches and pistachios go together like, well, peaches and cream but if you don't have peaches, nectarines are a perfect sub
          • No pistachios? - I love nuts in salads because of the crunch factor they give. If you don't have pistachios though, any roasted nut will do - roasted almonds would be delicious too
          • Beet free? - if you don't have (or don't love) beets, you could shred some fresh carrots in there instead
          Summer butter lettuce salad with beets and peaches in an orange serving bowl.
          It's an unexpected but absolutely tasty peach-forward salad that packs the nutrition in with green beans, beets and pistachios.

          🥡Storage and Leftovers

          After you make this salad, the butter lettuce will stay fresh for a few days - even with the fresh peaches and shredded beets on top.

          Store any leftover salad in the fridge - the butter lettuce needs the cool fridge temps - and eat it up with a day or 2.

          If you're making the salad ahead of time, once you wash and tear the bib lettuce, shred the beets and cut the peaches and green beans, keep the ingredients separate.

          Butter lettuce salad with beets and peaches with pistachios in an orange serving bowl.

          Then before serving, add the peaches, beets, green beans to the boston lettuce, sprinkle with the nuts and top with the dressing.

          Top tip

          If you don't like raw green beans, steam the green beans for a couple minutes before using in the salad. Then cool them down by running them under cold water.

          🙋‍♀️More Easy Salad Recipes

          Looking for more summer salad recipes like this? Check these out:

          • Watermelon Feta Salad with Balsamic Glaze and Mint
            Watermelon Feta Salad with Balsamic Glaze
          • A white plate with sliced peaches, basil and feta on a blue background.
            Summer Peach Basil Salad with Feta
          • Simple Romaine Salad with Radish and Parmesan on a white plate with a gold fork
            Romaine Salad with Radish and Parmesan
          • A bowl of corn salsa with a small bowl of chips beside it.
            Summer Corn and Black Bean Salsa

          🍽️Pairing

          Salads go with a lot. AKA almost everything. Here's a few ways to make this butter lettuce salad part of a summer meal for the whole fam:

          • A cast iron pan filled with cooked hamburgers.
            The BEST Cast Iron Skillet Burgers (EASY RECIPE)
          • One Pan Chicken Breast with Zucchini and Peaches in a castiron skillet on a brown cutting board
            Baked Chicken with Zucchini and Peaches
          • Chicken Breasts cooked in a cast iron skillet
            Cast Iron Skillet Chicken Breast
          • A salmon filet with lemon slices on a cookie sheet.
            Easy Baked Salmon with Mayo

          📖 Recipe

          Butter lettuce salad with beets and peaches with pistachios in an orange serving bowl.

          Summer Butter Lettuce Salad with Beets and Peaches

          This Butter Lettuce Salad is packed with fresh beets and juicy peaches! It's a perfect salad for summer and super easy to make with a simple salad dressing.
          No ratings yet
          Print Pin Rate
          Course: Salad
          Cuisine: American
          Keyword: summer salad
          Prep Time: 15 minutes minutes
          Total Time: 15 minutes minutes
          Servings: 6
          Author: April Saunders

          Ingredients

          • 1 large head of butter lettuce about 6 cups
          • 1 handful of green beans cut into ¼ inch “coins”
          • 1 beet (raw) shredded
          • 2 peaches diced
          • ¼ cup roasted pistachios shelled and roughly chopped

          Salad Dressing Ingredients

          • ¼ cup freshly squeezed lemon juice
          • ⅓ cup olive oil
          • 1 garlic clove minced
          • small handful of chopped basil

          Instructions

          • Hand tear the butter lettuce into a salad bowl. Add cut green beans, shredded beet, diced peaches and roasted pistachios.
          • Whisk the lemon juice, olive oil, garlic clove and chopped basil in a small jar.
          • Pour over the salad and toss to combine. Serve.

          Notes

          Leftover salad will be good for up to 2 days in the fridge.
          Yield: makes about 8 cups of salad.
          Nutrition information is approximately and for 1.5 cups.
          Nutrition Facts
          Summer Butter Lettuce Salad with Beets and Peaches
          Amount per Serving
          Calories
          169
          % Daily Value*
          Fat
           
          15
          g
          23
          %
          Saturated Fat
           
          2
          g
          13
          %
          Polyunsaturated Fat
           
          2
          g
          Monounsaturated Fat
           
          10
          g
          Sodium
           
          19
          mg
          1
          %
          Potassium
           
          239
          mg
          7
          %
          Carbohydrates
           
          9
          g
          3
          %
          Fiber
           
          2
          g
          8
          %
          Sugar
           
          6
          g
          7
          %
          Protein
           
          2
          g
          4
          %
          Vitamin A
           
          1097
          IU
          22
          %
          Vitamin C
           
          9
          mg
          11
          %
          Calcium
           
          23
          mg
          2
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          169
          Nutrition Facts

          Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing

          August 16, 2024 by April Saunders Leave a Comment

          Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

          This gluten-free coleslaw will be your new go-to salad for summer! This coleslaw with a creamy apple cider vinegar dressing goes perfectly with pork, chicken or salmon and it's delicious on it's own!

          This gluten-free coleslaw is perfect for hot summer day BBQs and picnics.

          You can eat this coleslaw on it's own, served with pork on a bun or with grilled shrimp.

          Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

          It works on so many levels people.

          [feast_advanced_jump_to]

          ❣️Why you'll love this gf slaw

          This gluten-free coleslaw is truly an awesome salad recipe for summer.

          It's full of flavor from the apple cider vinegar and creamy Greek yogurt.

          But it won't leave you feeling gloopy inside from well, being overly gloopy.

          Don't you find coleslaw recipes that only have mayo for the dressing a bit much?

          Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

          In this recipe, the Greek yogurt in the slaw dressing keeps it creamy and healthier with more protein and calcium.

          This coleslaw keeps for days and has an unexpected crunch from the apple slices.

          The nutrition factor is boosted with the addition of some kale too💃

          📝Ingredients

          Here's what you'll need to make the gluten-free coleslaw.

          Ingredients for GF slaw on a white countertop.
          • 1 bag mixed and shredded cabbage
          • Kale
          • Granny Smith apples
          • Greek yogurt
          • Mayonaise
          • Apple cider vinegar
          • Dijon mustard
          • White sugar
          • Kosher Salt

          See recipe card for quantities.

          🔪Instructions

          Coleslaw, kale and apple in a large bowl.

          In a large bowl, add the shredded cabbage and thinly sliced kale. Top with sliced apple.

          Small bowl with a whisk and coleslaw dressing.

          In a small bowl or small mason jar, whisk together the dressing ingredients. Whisk to combine.

          Pouring dressing on slaw, kale and apple.

          Whisk until combined. Pour the dressing over the bowl of cabbage, kale and apple.

          Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

          Toss to combine. Serve right away or keep in the fridge until needed.

          🔄Substitutions

          Like a lot of coleslaw recipes out there, this one is pretty forgiving when it comes to the ingredients. If you want to change things up, here's some ideas!

          • If you don't have the green apples, you can use any kind you have.
          • If you don't have the Greek yogurt, you can use sour cream in it's place.
          • If you don't have any apple cider vinegar on hand, you could use white wine vinegar or even red wine vinegar in it's place. The only thing is you might have to add a little more sweetness (sugar) to balance out the flavors but it would be very close to the original😄

          🥡Storage and Leftovers

          This gluten-free slaw recipe stays good in the fridge for up to 3 days after you whip it up.

          Kale Broccoli Salad in a white bowl.

          Kale Broccoli Salad with Apple Cider Vinegar Dressing

          Use up any extra kale with this super nutritious and delicious kale salad!

          Get the recipe →

          Make Ahead Tip

          Mix up the coleslaw dressing the day before you want to use it.

          Toss the shredded cabbage and kale with the dressing and sliced apples just before serving.

          Hope you love this gluten-free coleslaw recipe like we do❣️

          ~April

          🙋‍♀️More Salad Recipes for Summer

          • A bowl of corn salsa with a small bowl of chips beside it.
            Summer Corn and Black Bean Salsa
          • A white plate with sliced peaches, basil and feta on a blue background.
            Summer Peach Basil Salad with Feta
          • Watermelon Feta Salad with Balsamic Glaze and Mint
            Watermelon Feta Salad with Balsamic Glaze
          • Black bean dip in a white bowl on a blue countertop.
            Healthy Black Bean Dip Recipe

          🍽️Pairing

          Gluten-free coleslaw goes great with these other super summery dishes:

          • A cast iron pan filled with cooked hamburgers.
            The BEST Cast Iron Skillet Burgers (EASY RECIPE)
          • Gluten Free Chicken Fajitas with avocado.
            Gluten Free Chicken Fajitas (sheet pan recipe!)
          • A piece of cooked cajun salmon in a cast iron pan.
            Cast Iron Skillet Salmon
          • One Pan Chicken Breast with Zucchini and Peaches in a castiron skillet on a brown cutting board
            Baked Chicken with Zucchini and Peaches

          📖 Recipe

          Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

          Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing

          No ratings yet
          Print Pin Rate
          Course: Salad
          Cuisine: American
          Keyword: coleslaw salad
          Prep Time: 15 minutes minutes
          Total Time: 15 minutes minutes
          Servings: 6
          Author: April Saunders

          Ingredients

          • 1 bag mixed and shredded cabbage
          • 2 cups thinly sliced kale
          • 1 Granny Smith apple

          Dressing

          • ¼ cup Greek yogurt
          • 2 tablespoon mayo
          • ¼ cup apple cider vinegar
          • 1 tablespoon Dijon mustard
          • 1 teaspoon white sugar
          • ½ teaspoon Kosher salt

          Instructions

          • In a large bowl, add the shredded cabbage and thinly sliced kale. Top with sliced apple.
          • In a small bowl or small mason jar, whisk together the dressing ingredients. Whisk to combine.
          • Pour the dressing over the bowl of cabbage, kale and apple. Toss to combine. Serve right away or keep in the fridge until needed.

          Notes

          Yield: makes about 8 cups total.
          Nutrition information is approximate and for 1 cup of coleslaw.
          Nutrition Facts
          Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing
          Amount per Serving
          Calories
          101
          % Daily Value*
          Fat
           
          6
          g
          9
          %
          Saturated Fat
           
          1
          g
          6
          %
          Trans Fat
           
          0.01
          g
          Polyunsaturated Fat
           
          2
          g
          Monounsaturated Fat
           
          3
          g
          Cholesterol
           
          2
          mg
          1
          %
          Sodium
           
          78
          mg
          3
          %
          Potassium
           
          210
          mg
          6
          %
          Carbohydrates
           
          10
          g
          3
          %
          Fiber
           
          3
          g
          13
          %
          Sugar
           
          7
          g
          8
          %
          Protein
           
          2
          g
          4
          %
          Vitamin A
           
          794
          IU
          16
          %
          Vitamin C
           
          35
          mg
          42
          %
          Calcium
           
          62
          mg
          6
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          101
          Nutrition Facts

          Summer Corn and Black Bean Salsa

          July 4, 2024 by April Saunders Leave a Comment

          A bowl of corn salsa with a small bowl of chips beside it.

          This Corn and Black Bean Salsa (no tomatoes) welcomes summer like no other! Sweet corn, filling black beans, and zippy red onion come together with a simple lime juice dressing for a yummy corn salsa that's so easy to make.

          It's summer so let's make salsa!

          Black bean and corn salsa, that is.

          Summer Corn and Black Bean Salsa in a clear glass bowl with a bowl of chips and lime wedges on the side.

          This recipe for corn and black bean salsa is delicious, so easy to make and naturally gluten-free😋

          Besides, being summer and all, who wants to stand around in the kitchen all day while your friends and family gather, chat and laugh without you?

          Not you!💃

          So make this corn and black bean salsa for your next get together and you won't miss a thing.

          [feast_advanced_jump_to]

          And bookmark these other great recipes for backyard BBQ fun this summer:

          • A white plate with sliced peaches, basil and feta on a blue background.
            Summer Peach Basil Salad with Feta
          • Easy Watermelon Summer Gazpacho in a white bowl with a silver spoon beside
            Easy Watermelon Gazpacho Without Tomatoes
          • A cast iron pan filled with cooked hamburgers.
            The BEST Cast Iron Skillet Burgers (EASY RECIPE)
          • A white dish of Summer Quinoa Salad with Mango and Blueberries with a gold spoon in it
            Summer Quinoa Salad with Mango

          All make ahead recipes that are healthy, gluten-free and perfect for summer😎

          Alright let's get into this corn and black bean salsa!

          📝Ingredients for this corn and black bean salsa recipe

          • Corn niblets
          • Black beans
          • Red onion
          • 1 jalapeno
          • Cilantro
          • Parsley
          • Salt
          • Limes
          • Olive oil

          See recipe card below for quantities and full instructions.

          🥣Instructions

          Here's how you'll make it:

          • Combine the corn, black beans, diced red onion, finely diced and seeded jalapeno pepper, cilantro and parsley in a serving bowl
          • Add juice of 1 lime and the salt over top and stir to combine
          • Cover and let sit in the fridge for at least 1 hour before serving
          • Before serving, drizzle some olive oil overtop and the juice of 1 more lime

          Need even more than the 4 cups this recipe makes?

          Double the ingredients and make a big batch!

          Close up shot of Summer Corn and Black Bean Salsa in a clear glass bowl

          💃Variations

          Not only is this recipe just good as is, the combo of black beans and corn make a great base for other versions.

          There are so many other ingredients you could add in if you want to change it up.

          Here are some ideas for ingredients to add to this super easy corn salsa:

          • Avocados - dice 2 avocados and add them for a creamier salsa
          • Bell peppers - dice up a red, yellow or orange pepper
          • Feta Cheese - adding a cup of cubed or crumbled feta cheese adds a delicious salty flavour
          • Lemon juice (fresh) instead of the lime juice would totally work
          • Mango - I wouldn't hesitate to add some diced mango to this recipe. And if you love mango and salsa, check out this recipe for Yummy Mango Salsa on the site
          • Pineapple chunks
          • Tomatoes - like roma tomatoes; dice some up and add them in

          🙋‍♀️What to serve with this corn and black bean salsa

          Whether you're wanting a side-dish or a main meal out of this salsa, it can give you either!

          If you're serving as a snack or side-dish at a party or get together, these are great options:

          • Tortilla chips - can't go wrong serving this salsa with tortilla chips
          • Beanitos - for an extra hit of protein and fibre, I love these chips
          • Mini naan
          • Pita triangles
          • Straight up baby (aka get a spoon and dig in!)

          This corn salsa makes a great side for a main meal too.

          Here are some ideas for serving it for lunch or dinner:

          • Grilled chicken - this is a very popular recipe on my site: Cast Iron Skillet Chicken Breast and would be delicious with this salsa
          • Grilled Flank Steak
          • Salmon - a grilled or roasted piece of salmon would go great alongside this salsa. Check out this recipe Easy Baked Salmon with Mayo or serve along side this Cast Iron Skillet Salmon
          • Easy Gluten-Free Turkey Burger Recipe for a main protein and have the salsa on the side
          • Add this easy corn salsa recipe on top of these Simple Haddock Quesadillas
          • Fish or shrimp tacos would also go great with this salsa

          😎More Gluten-free Summer Recipes

          • Bowl of quinoa salad with fresh vegetables.
            Chickpea Quinoa Salad with Fresh Herbs (meal prep friendly!)
          • Gluten Free Avocado blueberry quinoa salad in a green bowl.
            Avocado Blueberry Quinoa Salad Recipe (gluten-free)
          • Potato salad in a brown dish.
            Gluten Free Potato Salad Recipe (Healthy and Delicious!)
          • Bowl of corn and chicken soup.
            Instant Pot Creamy (but healthy) Corn and Chicken Soup
          See more Summer →

          ✅Top Tips

          Use whatever type of corn you have

          The corn niblets can be fresh or frozen and then thawed.

          I'll often just put 2 cups of frozen corn niblets into my 2 cup measuring cup and let it thaw in the fridge till I need it later in the day.

          If you have fresh corn, use that!

          To make this recipe with fresh corn, boil it and then cool it down so you can slice the kernels off.

          Or, why not takes those lovely ears of corn and BBQ or grill them to get that delicious roasted corn flavour😋

          Be sure to rinse and drain the black beans

          As the source of the healthy carb and protein in this salsa, beans are a must and the black beans are perfect for this recipe.

          Just be sure you rinse them and let them drain for a few minutes.

          You don't get all the black bean "juice" adding a black tint to your finished product😉

          Wash your hands after cutting the jalapeno!

          Respect the heat🔥

          After cutting the seeds out of the jalapeno, be sure to wash your hands.

          Like, really well!

          And don't try to like take your contacts out after chopping one of these bad boys, k?

          Keep an extra lime around for serving time

          I'll often use one more lime and squirt the juice over the bowl of the salsa, right before serving.

          🥡Storage and Leftovers

          This salsa keeps in the fridge for up to 3 days.

          Use it as part of your meal prep for the week ahead!

          ❓I have leftover jalapeno peppers and/or red onion. What can I make with them?

          Do you find random parts of onions, garlic, ginger, or in this case, jalapeno peppers drying up on your counter, not getting used up?

          Besides throwing them into my compost, it's great to have another recipe to use them up with.

          So for the jalapeno, if you have extras (or didn't use the whole one in the first recipe):

          • You can use it up in this Yummy Mango Salsa. It's absolutely delicious.

          For the red onion:

          • You can also use the rest of the red onion in this salad: Lemony Brown Rice, Broccoli and Feta Salad
          • Or try this super healthy and delicious salad: Simple Romaine Salad with Radish and Parmesan.

          Alrighty, enough chatting.

          Let's get you making this - I hope you love it♥️

          ~April

          Here are some other healthy and gluten-free recipes for you to try:

          • Simple 2-Ingredient Greek Yogurt Summer Popsicles
          • Summer Peach and Basil Salad with Feta
          • Healthy Instant Pot Chicken Tortilla Soup (no beans)
          • Healthy 5 Ingredient Berry Frozen Yogurt
          • Sheet Pan Maple Dijon Chicken and Broccoli Bake

          📖 Recipe

          A clear glass bowl of Summer Corn and Black Bean Salsa

          Summer Corn and Black Bean Salsa

          This Corn and Black Bean Salsa (no tomatoes) welcomes summer like no other! Sweet corn, filling black beans, and zippy red onion come together with a simple lime juice dressing that's so easy to make.
          5 from 10 votes
          Print Pin Rate
          Course: Appetizer
          Cuisine: American
          Keyword: corn salsa, healthy salsa, healthy snack, salsa
          Prep Time: 10 minutes minutes
          Set in fridge: 1 hour hour
          Total Time: 1 hour hour 10 minutes minutes
          Servings: 8 servings
          Author: April Saunders

          Ingredients

          • 2 cups corn niblets
          • 1 large can black beans about 2 cups or 540 ml
          • ¼ large red onion, diced about ½ cup
          • 1 jalapeno pepper, de-seeded and finely chopped
          • ¼ cup chopped cilantro
          • ¼ cup chopped parsley
          • 1 lime
          • ¼ teaspoon salt
          • olive oil for drizzling

          Instructions

          • Combine the corn, black beans, red onion, jalapeno pepper, cilantro and parsley in a serving bowl.
          • Add juice of 1 lime and the salt over top and stir to combine.
          • Cover and let sit in the fridge for at least 1 hour before serving.
          • Before serving, squeeze the juice of 1 lime over top and drizzle with a little olive oil.

          Video

          Notes

          Makes about 4 cups total. 
          Need even more than the 4 cups this recipe makes?
          Double the ingredients and make a big batch!
          It keeps in the fridge for up to 3 days.
          Nutrition information is approximate per ½ cup serving.
          Nutrition Facts
          Summer Corn and Black Bean Salsa
          Amount per Serving
          Calories
          99
          % Daily Value*
          Fat
           
          3
          g
          5
          %
          Saturated Fat
           
          0.4
          g
          3
          %
          Polyunsaturated Fat
           
          0.5
          g
          Monounsaturated Fat
           
          1
          g
          Sodium
           
          75
          mg
          3
          %
          Potassium
           
          226
          mg
          6
          %
          Carbohydrates
           
          17
          g
          6
          %
          Fiber
           
          4
          g
          17
          %
          Sugar
           
          2
          g
          2
          %
          Protein
           
          4
          g
          8
          %
          Vitamin A
           
          318
          IU
          6
          %
          Vitamin C
           
          10
          mg
          12
          %
          Calcium
           
          16
          mg
          2
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          99
          Nutrition Facts

          Easy Baked Peach Oatmeal (gluten-free)

          July 3, 2024 by April Saunders Leave a Comment

          A white and blue plate with soft baked oatmeal on top

          Here's a Peach Baked Oatmeal you can really dig into. Healthy ingredients like fresh peaches, whole grain oats, and natural peanut butter come together for a soft, healthy and delicious baked oatmeal. No bananas, no oil, no eggs or refined sugars here!

          Baked oatmeal with peaches on a white plate with a black table cloth
          This peach baked oatmeal has no bananas and it's full of flavour, fibre and protien. A great recipe for an easy breakfast to start the day

          It's PEACH SEASON🍑

          Let's all dig into summer peaches while we can.

          This soft baked oatmeal with juicy peaches is an absolutely delicious breakfast.

          And baked peach oatmeal warmed up with some sliced peaches on top needs a utensil, people.

          [feast_advanced_jump_to]

          This recipe for baked oatmeal only needs 1 large bowl and it's made with ingredients you probably have in your pantry right now.

          When you first go gluten-free, breakfast options suddenly get VERY hard (no cereal, no bread, no muffins?! WTF)

          That's why recipes like this baked oatmeal with peaches is a perfect way to have a healthy breakfast AND stick with your new gluten-free diet.

          For more gluten-free breakfast ideas that you can make ahead, definitely check out these out:

          • Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
            Healthy Breakfast Bars (gluten-free)
          • Healthy Banana Bread with White Beans after baking in a loaf pan with a colour tea towel and gold knife
            Gluten-Free Blueberry Banana Bread
          • Peanut Butter Coconut Energy Balls with oats.
            Peanut Butter Coconut Energy Balls (no bake)
          • Homemade energy bars with chocolate chips on a white countertop
            Gluten-Free Peanut Butter Energy Bars
          Square pan of baked oatmeal with peaches on top
          Adding slices of ripe peaches on top before digging in puts this baked peach oatmeal right over the top. It'll be your new favourite way to start the day😋

          📝Ingredients for peach baked oatmeal

          • Gluten Free Oats - go for "quick" oats (3 or 5 min) or "large flake" oats (just not instant)
          • Oat flour - you can buy gluten-free oat flour (I like Only Oats) or you can make oat flour by blending large flake oats in a high speed blender or food processor
          • Baking powder
          • Salt
          • Cinnamon
          • Apple sauce, unsweetened
          • Peanut butter, natural
          • Pure maple syrup
          • Fresh Peaches - 2 cups diced, about 3-4 whole peaches

          🥣How to make baked oatmeal with peaches

          Making this baked peach oatmeal is soooo easy.

          Here's the high level steps (more details in the recipe card below):

          • Pre-heat your oven to 350 degrees F. Line a square, 8x8 baking pan with parchment paper
          Combine dry ingredients in a glass bowl.

          In a medium bowl, combine the oats, oat flour, baking powder, salt, and cinnamon

          Add wet ingredients to dry ingredients.

          Then add the applesauce, peanut butter, maple syrup and diced peaches.

          Combine wet ingredients with dry until fully mixed.

          Mix the wet ingredients into the dry until just combined.

          Baked oatmeal with peaches on a white plate with a black table cloth

          Cook in oven for about 30 minutes at 350 degrees F. Serve warm with sliced peaches on top.

          🔄Substitutions

          • No oat flour? If you don't want to use oat flour, you can use 1:1 gluten-free baking flour. The texture will change a little bit with (obvi) less oat taste.
          • Honey instead of maple syrup: instead of maple syrup, you could use honey for sweetness. You could also use brown sugar instead of the maple syrup.
          • Type of peanut butter: If you have "regular" (non-natural) peanut butter, you can try it BUT it does result in a baked oatmeal that's on the drier side.
          • With multiple recipe testing, I've found that the little extra bit of moisture from the natural peanut keeps it nice and moist.
          • Different applesauce - I just made this recipe again and I didn't have regular, plain unsweetened applesauce. But I did have those little "cups" of applesauce that I get for the kids lunches.
          • And it happened to be PEACH🍑 flavoured. It worked out totally fine for the recipe.
          • So if you have a flavoured, unsweetened applesauce - go for it😄
          Baked oamteal with peaches on top on a white and blue plate
          Warming up the baked oatmeal is the best way to serve the leftovers.

          🥡Storing and Freezing

          Leftovers of the baked oatmeal with peaches are good for up to 3 days. Store any leftovers in an air-tight container in the fridge.

          To re-heat the baked oatmeal, place a portion in the microwave until you get it the temperature you want.

          It doesn't take long to warm this deliciousness up😋

          You can freeze this baked oatmeal too.

          Wrap cut squares in parchment paper and freeze in an air-tight container for up to 3 months.

          A square pan and a small white and blue plate with soft baked oatmeal
          This baked oatmeal with peaches recipe is a great make-ahead breakfast for the week ahead! It's naturally a vegan baked oatmeal as there's no eggs or milk.

          🍽️What to serve with peach oatmeal bake

          When making this for breakfast, a natural fit for serving is a dollop of Greek yogurt and extra peaches.

          The cool yogurt and warm baked oatmeal with the sweet peaches is a match made in gluten-free heaven🌟

          I hope you try this healthy baked oatmeal with peaches and that it's a huge hit in your house too❣️

          If you try it, please rate and let me know what you think. I love hearing from you😄

          ~April

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            PS. Have extra fresh peaches than you know what to do with? Then you gotta check these recipes the whole family can dig into:

            • One Pan Chicken Breast with Zucchini and Peaches in a castiron skillet on a brown cutting board
              Baked Chicken with Zucchini and Peaches
            • Pan of Healthy Cherry and Peach Crisp with Oat Crumble.
              Cherry and Peach Crisp with Oat Crumble (Frozen Fruit)
            • A white plate with sliced peaches, basil and feta on a blue background.
              Summer Peach Basil Salad with Feta
            • Peach Cobbler in a cast iron skillet.
              Cast Iron Skillet Peach Cobbler

            This recipe was originally published on September 7th, 2020.

            📖 Recipe

            Baked oamteal with peaches on top on a white and blue plate

            Easy Baked Oatmeal with Peaches Recipe (gluten-free!)

            Here's a Peach Baked Oatmeal you can really dig into. Healthy ingredients like fresh peaches, whole grain oats and natural peanut butter come together for a soft, healthy and delicious baked oatmeal.
            5 from 6 votes
            Print Pin Rate
            Course: Breakfast
            Cuisine: American
            Keyword: baked oatmeal, breakfast, oatmeal
            Prep Time: 10 minutes minutes
            Cook Time: 35 minutes minutes
            Total Time: 45 minutes minutes
            Servings: 6 servings
            Author: April Saunders

            Ingredients

            • 1 cup gluten free rolled oats "large flake" (not instant)
            • ¾ cup gluten free oat flour
            • 1 teaspoon baking powder
            • 1 teaspoon cinnamon
            • ½ teaspoon salt
            • ½ cup applesauce, unsweetened
            • ⅓ cup peanut butter, natural
            • ¼ cup maple syrup
            • 2 cups peaches, diced more for serving

            Instructions

            • Pre-heat oven to 350 degrees F. Line a square, 8x8 baking pan with parchment paper.
            • In a medium bowl, combine oats, oat flour, baking powder, salt, and cinnamon with a spoon.
            • To the bowl of dry ingredients, add applesauce, peanut butter, maple syrup and diced peaches. Keep a handful of diced peaches to the side to add on top. Stir till just combined with a spoon.
            • Using a spatula, scrape the combined dry and wet ingredients out of the bowl into the prepared pan. It's a thick batter - that's good! Spread it out evenly in the baking dish. Top with a few diced peaches.
            • Bake in the pre-heated oven for approximately 35 - 37 or until an inserted toothpick comes out fairly clean.
            • Remove from the oven and serve warm with peaches, Greek yogurt and / or a drizzle peanut butter.

            Notes

            Keeps well for about 3 days in an airtight container. Consider wrapping up anything not eaten after day 2 in plastic wrap and storing in the freezer. 
            Store leftover baked oatmeal in a container large enough that they don't have to be stacked. Stack these and you'll have a delicious (but difficult to eat) mess on your hands.
            I’ll have a square or two in the morning, warm it in the microwave for ~30 seconds and serve it with sliced peaches on top. 
            Looking for more sweetness? Add a few chocolate chips to the batter before baking.
            Nutrition information is approximate and for ⅙th of the recipe.
            Nutrition Facts
            Easy Baked Oatmeal with Peaches Recipe (gluten-free!)
            Amount per Serving
            Calories
            265
            % Daily Value*
            Fat
             
            10
            g
            15
            %
            Saturated Fat
             
            2
            g
            13
            %
            Polyunsaturated Fat
             
            3
            g
            Monounsaturated Fat
             
            4
            g
            Sodium
             
            279
            mg
            12
            %
            Potassium
             
            294
            mg
            8
            %
            Carbohydrates
             
            39
            g
            13
            %
            Fiber
             
            4
            g
            17
            %
            Sugar
             
            16
            g
            18
            %
            Protein
             
            8
            g
            16
            %
            Vitamin A
             
            174
            IU
            3
            %
            Vitamin C
             
            2
            mg
            2
            %
            Calcium
             
            82
            mg
            8
            %
            Iron
             
            2
            mg
            11
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            265
            Nutrition Facts

            Summer Peach Basil Salad with Feta

            June 30, 2024 by April Saunders Leave a Comment

            A white plate with sliced peaches, basil and feta on a blue background.

            Fresh, juicy peaches layered with salty feta cheese, sweet basil and tangy white wine vinegar come together in this summertime salad. A healthy, naturally gluten-free and simple to make salad, this peach, basil, feta salad is like having summertime on a plate! 

            What's fresh, simple, healthy and oh-so delicious?

            This Summer Peach and Basil Salad with Feta my friend!

            A white plate with sliced peaches, basil and feta on a blue background.

            It's so GOOD.

            And truly, beyond easy.

            You literally chop all the things up (and by "chop", I mean like rip the basil...mash the feta between your hands...), add those peaches and you've got a salad. 

            [feast_advanced_jump_to]

            🥗Why this salad doesn't suck

            This Easy Peach Salad with Feta will be a new favourite of yours: promise on my Girl Guide honour.

            With the peaches being plentiful and local these days (yippee), a summery peach salad is a natural choice.

            📝Ingredients

            • Peaches - when it's peach season, get those fresh peaches by the bushel, basket and bag🍑
            • Basil - torn basil leaves give a hint of freshness and almost earthy-flavour to this summer salad
            • Feta cheese - fruit like peaches goes well with many different of types of cheeses (see below for variations and substitutions) but my favourite combination this summer is the peach basil and feta cheese salad
            • White wine vinegar - the dressing for this peach salad is only white wine vinegar. No oil needed in this salad!

            🥣How to make this peach feta and basil salad

            Making this salad is super easy: all you do is get a large platter and slice your peaches up (no need to peel).

            Arrange the peach slices on top of the platter, crumble the feta overtop, add the torn basil and add the vinegar and fresh ground pepper. And then serve!

            💃Variations

            1. Make it a "chopped" version of peach salad: instead of slicing the peaches, dice them into small cubes, rip the basil in smaller bits and crumble feta cheese. Add everything to a large bowl. Add the vinegar and fresh ground pepper. If you make the salad in a bowl like this, you can let it sit in the fridge for 30 minutes or up to 2 hours before serving.
            2. Add in tomatoes - tomatoes go really well with peaches and cheese in a salad. You can easily add tomatoes on top of the peaches and feta here too. Or dice everything up - see above note re: making the salad in a bowl.
            3. You can grill the peaches - if you want to try grilling the peaches, don't slice them - cut the peaches in half and get the stone out. Grill them on a hot grill for a couple minutes per side. Once done, place on a platter and top with feta, basil and white wine vinegar. You could also serve grilled peaches with tomato wedges and burrata cheese

            If you love grilled peaches, check out this recipe for Easy Gluten Free Grilled Peaches with Walnuts.

            A white plate with sliced peaches, basil and feta on a blue background.

            🔄Substitutions

            This peach salad is perfect as-is but if you want to change it up a bit try these things:

            • Instead of feta cheese you can use bocconcini cheese, mozzarella cheese or burrata cheese
            • Instead of white wine vinegar, try balsamic vinegar instead. It works just as well and gives an even deeper flavour. Plus, the balsamic vinegar gives a nod to the classic combo of cherry tomatoes with boccochini cheese, basil and balsamic vinegar. A fresh salad that's delicious any time of year
            • Instead of the basil, you could try fresh mint instead🍃
            • Love fresh ground pepper? Add some fresh ground pepper once you have everything assembled - yum!

            🥡Storage

            Once you assemble the salad, it's best served within 2 hours of making it. Leftover salad can be stored for a day inn the fridge in a container with a lid that's air-tight.

            A white plate with sliced peaches, basil and feta.

            😄What to serve with peach salad

            An easy-breezy fresh peach salad calls for an equally easy main dish when you're serving this for supper.

            Try one of these recipes for a perfect pairing:

            • A cast iron pan filled with cooked hamburgers.
              The BEST Cast Iron Skillet Burgers (EASY RECIPE)
            • Gluten-Free Turkey Burgers on a white plate with strawberry cucumber salad
              Easy Gluten-Free Turkey Burger Recipe
            • Chicken Breasts cooked in a cast iron skillet
              Cast Iron Skillet Chicken Breast
            • A salmon filet with lemon slices on a cookie sheet.
              Easy Baked Salmon with Mayo

            Alright I hope you love this peach and basil salad with feta.

            If you do make it, rate the recipe and let me know in the comments. I love hearing from you!

            More peaches than you know what to do with? Make this summer-forward One Pan Chicken Breast with Zucchini and Peaches recipe!

            ~April

            PS. Lookin' for some more easy, gluten-free recipes to try this summer?

            Check out these recipes:

            • Summer Corn and Black Bean Salsa
            • Delicious Gluten Free Zucchini Bread
            • Healthy Banana Bread with White Beans
            • Simple Mango Salsa
            • Simple Coleslaw Recipe (no mayo)

            📖 Recipe

            A white plate with sliced peaches, basil and feta on a blue background.

            Summer Peach and Basil Salad with Feta

            Fresh, juicy peaches layer with salty feta and sweet basil come together in this peach basil salad that always turns out perfectly. It's like having summertime on a plate!
            4.91 from 11 votes
            Print Pin Rate
            Course: Appetizer, Salad, Side Dish
            Cuisine: American
            Keyword: peach salad, summer peach salad
            Prep Time: 15 minutes minutes
            Total Time: 15 minutes minutes
            Servings: 4 servings
            Author: April Saunders

            Ingredients

            • 5 peaches sliced in larger sections (about 6 per peach)
            • ½ cup fresh basil or more, depending on what you like
            • ⅓ cup feta, crumbled
            • 1.5 tablespoon white wine vinegar
            • fresh ground pepper

            Instructions

            • Assemble sliced peaches on a serving platter or large plate
            • Top with basil and crumbled feta. Drizzle the white wine vinegar overtop. Serve.

            Video

            Notes

            Instead of slicing the peaches, you could make a "chopped" version by dicing up the peach slides and tossing with the basil, feta and white wine vinegar.
            For a different flavor profile, try balsamic vinegar in place of the white wine vinegar.
            Nutrition information is approximate and of ¼ of the recipe.
            Nutrition Facts
            Summer Peach and Basil Salad with Feta
            Amount per Serving
            Calories
            107
            % Daily Value*
            Fat
             
            2
            g
            3
            %
            Saturated Fat
             
            1
            g
            6
            %
            Polyunsaturated Fat
             
            0.2
            g
            Monounsaturated Fat
             
            0.1
            g
            Cholesterol
             
            7
            mg
            2
            %
            Sodium
             
            137
            mg
            6
            %
            Potassium
             
            240
            mg
            7
            %
            Carbohydrates
             
            20
            g
            7
            %
            Fiber
             
            3
            g
            13
            %
            Sugar
             
            16
            g
            18
            %
            Protein
             
            4
            g
            8
            %
            Vitamin A
             
            770
            IU
            15
            %
            Vitamin C
             
            8
            mg
            10
            %
            Calcium
             
            13
            mg
            1
            %
            Iron
             
            1
            mg
            6
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            107
            Nutrition Facts

            Brussel Sprout Salad with Bacon and Maple Dressing

            June 29, 2024 by April Saunders Leave a Comment

            Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.

            Ok this brussel sprout salad is SO amazing. Fresh brussel sprouts, salty bacon, crunchy apple, nuts, dried cranberries and a maple dressing will have you comin' back for more. Let's dig in!

            Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.

            🙋‍♀️Why this salad doesn't suck

            The idea of a brussel sprout salad may have your inner 8 year old crying NOOOOOOO.

            But trust me on this one: this brussel sprout salad will NOT remind you of stinky, over-boiled sprouts.

            This is a super fresh and nutritious brussel sprout salad that's super easy to make.

            Have it for lunch at work-from-home days in front of checking your emails; have it for supper with some BBQ shrimp or chicken; or bring it to your next friends backyard BBQ.

            It hits ALL the marks.

            [feast_advanced_jump_to]

            🥗Ingredients

            Here's what you'll need to make this salad:

            Brussel sprout salad ingredients.

            Ingredients for Salad:

            • Brussel sprouts shredded or finely chopped
            • Red onion
            • Cooked bacon (or subs, see below)
            • Walnuts
            • Dried cranberries
            • Honey crisp apple

            Ingredients for maple dressing:

            • Maple syrup
            • Olive oil
            • Lemon
            • Salt and pepper

            See recipe card for quantities.

            📝Instructions

            Here's how you'll make this salad:

            Process brussel sprouts in food processor.

            Place brussel sprouts in a food processor and shred.

            All brussel sprout salad ingredients on a white tabletop.

            Cook bacon and gather ingredients (see recipe card and post for alternatives.)

            Brussel sprout salad before adding dressing.

            Add shredded brussel sprouts, red onion, pecans, cranberries, apples and chopped bacon to a large bowl.

            Brussel Sprout Salad with Bacon and a Maple Dressing.

            Make dressing and toss salad in dressing when ready to serve.

            🔄Substitutions

            No bacon? No problem!

            You can sub-in turkey bacon, pancetta or Canadian bacon for the bacon.

            And instead of walnuts you can use pecans or chopped and roasted almonds.

            Brussel Sprout Salad with Apple and Maple Dressing close up.

            🔪Equipment

            Besides a few standard kitchen utensils, here's what you'll need to make the salad:

            • Food processor or knife
            • Cutting Board
            • Frying pan
            • Mason Jar or Tupperware with a top

            🥡Storage and Leftovers

            Leftovers of this salad will keep in the fridge for about 2 days, once fully prepared.

            To prep it ahead of time, keep the nuts separate from the other ingredients and add together right before serving, including the dressing.

            Top Tip

            If you don't like the taste of the onion, blanche the chopped onion in a bowl of water for 5-10 mins before placing in the salad.

            🥗 More Awesome Salads

            • A large white dish filled with Brown Rice, Broccoli and Feta Salad
              Broccoli Chickpea Salad with Feta
            • Watermelon Feta Salad with Balsamic Glaze and Mint
              Watermelon Feta Salad with Balsamic Glaze
            • Potato salad in a brown dish.
              Gluten Free Potato Salad Recipe (Healthy and Delicious!)
            • Black rice salad with feta and tomatoes in a clear bowl.
              Easy Black Rice Salad with Feta and Grape Tomatoes
            See more Gluten-Free Salad Recipes →

            🍽️Pairing

            Don't let them be lonely! Here's my favorite dishes to serve with this brussel sprout salad:

            • A cast iron pan filled with cooked hamburgers.
              The BEST Cast Iron Skillet Burgers (EASY RECIPE)
            • Porkloin and green beans on a white plate.
              Best Cast Iron Pork Tenderloin Recipe
            • A white plate filled with chicken and rice.
              Easy Cast Iron Skillet Chicken and Rice
            • A cooked chicken in a cast iron skillet with green beans.
              Cast Iron Skillet Whole Roasted Chicken

            Hope you love this brussel sprout salad like we do❣️

            ~April

            📖 Recipe

            Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.

            Brussel Sprout Salad with Bacon and Maple Dressing

            This salad has it all: fresh brussel sprouts, crunchy apple, nuts, dried cranberries and a maple dressing that will have you comin' back for more. Let's dig in!
            No ratings yet
            Print Pin Rate
            Course: Salad
            Cuisine: American
            Keyword: brussel sprouts
            Prep Time: 10 minutes minutes
            Cook Time: 30 minutes minutes
            Total Time: 40 minutes minutes
            Servings: 8
            Author: April Saunders

            Equipment

            • Food processor or Knife
            • Cutting Board
            • Frying pan
            • Mason Jar or Tupperware with a top

            Ingredients

            Ingredients for Salad

            • 1 lb whole brussel sprouts shredded or finely chopped
            • ¼ red onion chopped
            • 4 slices bacon fried and chopped
            • ⅓ cup walnuts toasted (if desired)
            • ⅓ cup dried cranberries
            • 1 honey crisp apple chopped

            Ingredients for Maple Vinaigrette

            • ⅓ cup maple syrup
            • ¼ cup Olive Oil high quality EVOO
            • 1 lemon juiced
            • 1 teaspoon salt
            • 1 teaspoon black pepper

            Instructions

            • Cook your bacon either on a frying pan or in the oven. If cooking in oven, I cook it at 425 degrees F on a large pan lined with tinfoil. Bake for 20 minutes, flipping bacon over halfway. Drain bacon and let cool for 5 mins then chop up.
            • As your bacon cooks, place brussel sprouts in a food processor and shred.
            • Then add shredded brussel sprouts, red onion, walnuts, cranberries, apples and chopped bacon to a large bowl.
            • In a mason jar, add all of the salad dressing ingredients.
            • Secure with a lid and shake until combined.
            • Toss salad in dressing when ready to serve.

            Notes

            Yield: makes about 8 cups of salad.
            If you don't have a food processor, finely chop the brussel sprouts.
            You can serve the salad with a protein (like chicken or shrimp) for a complete meal.
            Sub-in turkey bacon, pancetta or Canadian bacon for the bacon.
            If you have a few extra minutes, toast the walnuts for an extra crunch in a pan over medium heat.
            Make ahead tip:
            Make everything ahead of time and store ingredients separately in the fridge (except for the nuts) up to 2 or 3 days before serving. Then toss everything together and add dressing right before serving.
            Flavor Profile Notes:
            If adjusting any of the ingredients remember to keep the flavors balanced, for example, the apple brings sweetness to the bitterness of the brussel sprouts.
            If using a granny smith apple, you'll want to add more maple syrup to the dressing so the flavors aren't too tart.
            The bacon adds saltiness to the salad, which balanced by the sweetness of the vinaigrette.
            Nutrition information is approximate and for 1 cup serving of the salad.
            Nutrition Facts
            Brussel Sprout Salad with Bacon and Maple Dressing
            Amount per Serving
            Calories
            224
            % Daily Value*
            Fat
             
            13
            g
            20
            %
            Saturated Fat
             
            3
            g
            19
            %
            Trans Fat
             
            0.01
            g
            Polyunsaturated Fat
             
            2
            g
            Monounsaturated Fat
             
            8
            g
            Cholesterol
             
            7
            mg
            2
            %
            Sodium
             
            398
            mg
            17
            %
            Potassium
             
            326
            mg
            9
            %
            Carbohydrates
             
            25
            g
            8
            %
            Fiber
             
            4
            g
            17
            %
            Sugar
             
            17
            g
            19
            %
            Protein
             
            4
            g
            8
            %
            Vitamin A
             
            448
            IU
            9
            %
            Vitamin C
             
            57
            mg
            69
            %
            Calcium
             
            50
            mg
            5
            %
            Iron
             
            1
            mg
            6
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            224
            Nutrition Facts

            Watermelon Feta Salad with Balsamic Glaze

            June 24, 2024 by April Saunders Leave a Comment

            Watermelon Feta Salad with Balsamic Glaze and Mint

            This watermelon salad with feta is SO YUM and perfect for summer. Juicy watermelon pairs perfectly with salty feta, fresh basil, blueberries and a balsamic glaze. Your friends and family will lick the platter clean 😎

            Watermelon Mint and Feta Salad with Balsamic Glaze

            When you're peeling off your thighs that are stuck to the leather seats in your car, you know it's summertime😎

            And with summer comes popsicles, pool and pool parties.

            Yay!

            ❣️Why this salad doesn't suck

            Fresh, juicy watermelon just SCREAMS summer, don't you think?

            Add fresh blueberries, basil, salty feta and a secret ingredient...and you've got a match made in salad heaven.

            Crowd-pleasing and naturally gluten-free, this watermelon salad with feta will be your new go-to this summer.

            Let's make it!

            [feast_advanced_jump_to]

            📝Ingredients

            Here's what you 'll need to make this watermelon salad:

            • Watermelon - go for seedless and you'll thank me later
            • Blueberries (fresh)
            • Feta cheese - buy the "pre-cubed" for easy salad prep
            • Fresh basil leaves
            • Balsamic vinegar (to make a balsamic glaze)

            See recipe card for quantities.

            🔪Instructions

            Here's how you'll make this salad. The only real "cooking step" is making the balsamic glaze - here's how you make it:

            Balsamic vinegar in a small pot on the stovetop.

            To make the balsamic glaze, heat 1 cup of balsamic vinegar on the stove in a small saucepan.

            Boiling balsamic vinegar on the stove in a small pot.

            Heat until boiling. Once boiling, turn down the heat to medium and whisk the vinegar.

            Finished balsamic glaze in a small bowl.

            Keep whisking every few minutes. Once the vinegar has thickened and it's full of bubbles, remove from the heat to cool.

            Watermelon Feta Salad with Balsamic Glaze and Mint

            Add diced watermelon, blueberries, feta cheese and torn fresh basil leaves to a serving platter or bowl. Drizzle the balsamic glaze overtop and serve.

            🔄Substitutions

            Instead of the basil, you could use mint instead.

            Instead of the feta cheese, you could use boccochini - it will be less salty but the creamy cheese is really nice with the watermelon.

            And if you don't have time or interest in making the balsamic glaze, simply using the balsamic vinegar as-is works too. The balsamic flavor won't be as strong.

            💃Variations

            There are so many ways to change up this fresh watermelon salad.

            And as per the substitutions above, you can make a few swaps and have a completely different salad!

            Watermelon Feta Salad with Mint

            🥡Storage and Leftovers

            One you drizzle the watermelon salad with the glaze, it's best if you serve it right away.

            If you want to make things ahead of time, chop up the watermelon and

            If you bought one of those GINORMOUS watermelon and have some leftovers, I've got the perfect way to use it up: Easy Watermelon Gazpacho Without Tomatoes!

            Easy Watermelon Summer Gazpacho in a white bowl with a silver spoon beside

            Watermelon Gazpacho🍉 (no tomatoes)

            You'll love this Easy Watermelon Gazpacho with cucumber and mint. It's a refreshing, summery take on the traditional cold soup: gazpacho.

            Get the recipe →

            Top tip

            When making the balsamic glaze, don't be afraid to really cook it down so it gets thick.

            And after you remove it from the heat, it'll thicken even more.

            You can also buy balsamic vinegar pre-made and skip the making-it-part😄

            🙋‍♀️Love summer?

            Heck ya. Then try these cool-you-off from the inside-out recipes for the hottest season of the year:

            • Mango salsa in a glass bowl.
              Yummy Mango Salsa
            • A white plate with sliced peaches, basil and feta on a blue background.
              Summer Peach Basil Salad with Feta
            • Simple 2-Ingredient Greek Yogurt Summer Popsicles in a yellow popsicle holder on a white plate
              Greek Yogurt Popsicles (2 ingredients!)
            • Greek Yogurt Cream Cheese Dip on a white background.
              Greek Yogurt Cream Cheese Dip Recipe
            See more Summer →

            🍽️Pairing

            Up your summer game with these fail-proof recipes that would go perfectly with watermelon salad:

            • A white plate filled with chicken and rice.
              Easy Cast Iron Skillet Chicken and Rice
            • Gluten Free Chicken Fajitas with avocado.
              Gluten Free Chicken Fajitas (sheet pan recipe!)
            • A cast iron pan filled with cooked hamburgers.
              The BEST Cast Iron Skillet Burgers (EASY RECIPE)
            • One Pan Chicken Breast with Zucchini and Peaches in a castiron skillet on a brown cutting board
              Baked Chicken with Zucchini and Peaches

            Hope you love this watermelon salad with feta like we do!

            ~April

            📖 Recipe

            Watermelon Mint and Feta Salad

            Watermelon Feta Salad with Balsamic Glaze

            This watermelon salad with feta is SO YUM and perfect for summer. The juicy watermelon pairs perfectly with salty feta, fresh basil and a balsamic glaze.
            No ratings yet
            Print Pin Rate
            Course: Salad
            Cuisine: American
            Keyword: summer salad, watermelon salad
            Prep Time: 10 minutes minutes
            Cook Time: 10 minutes minutes
            Total Time: 20 minutes minutes
            Servings: 5 people
            Author: April Saunders

            Ingredients

            • 10 cups watermelon
            • 2.5 cups blueberries fresh
            • 1 cup feta cheese
            • ¼ cup basil leaves, fresh torn
            • ⅓ cup balsamic glaze see instructions on how to make

            Instructions

            • To make the balsamic glaze, heat 1 cup of balsamic vinegar on the stove in a small saucepan. Heat until boiling.
            • Once boiling, turn down the heat to medium and whisk the vinegar.
            • Keep whisking every few minutes. The balsamic vinegar will start to bubble after about 5-7 minutes.
            • Once the vinegar has thickened and it is full of bubbles, remove from the heat.
            • It will continue to thicken as it cools too. Set aside.
            • Add diced watermelon, blueberries, feta cheese and torn fresh basil leaves to a serving platter or bowl.
            • Drizzle the balsamic glaze over-top.
            • Serve right away.

            Notes

            Yield: makes about 12 cups of salad.
            If you don't want to make the balsamic glaze, I have just used balsamic vinegar. You can also buy pre-made balsamic glaze.
            Nutrition information is approximate and for 2 cups of watermelon salad.
            Nutrition Facts
            Watermelon Feta Salad with Balsamic Glaze
            Amount per Serving
            Calories
            239
            % Daily Value*
            Fat
             
            7
            g
            11
            %
            Saturated Fat
             
            4
            g
            25
            %
            Polyunsaturated Fat
             
            0.4
            g
            Monounsaturated Fat
             
            2
            g
            Cholesterol
             
            27
            mg
            9
            %
            Sodium
             
            346
            mg
            15
            %
            Potassium
             
            418
            mg
            12
            %
            Carbohydrates
             
            42
            g
            14
            %
            Fiber
             
            3
            g
            13
            %
            Sugar
             
            29
            g
            32
            %
            Protein
             
            7
            g
            14
            %
            Vitamin A
             
            1939
            IU
            39
            %
            Vitamin C
             
            32
            mg
            39
            %
            Calcium
             
            175
            mg
            18
            %
            Iron
             
            1
            mg
            6
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            239
            Nutrition Facts

            Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)

            April 14, 2024 by April Saunders 2 Comments

            A quinoa Flake Muffins with Chocolate Chips on a white background.

            These muffins with quinoa flakes are a perfect way to start your day! These quinoa flake muffins are nutritious and made with simple ingredients like gluten-free flour, eggs, applesauce, cocoa and - you guessed it - quinoa flakes!

            Quinoa Flake Muffins with Chocolate Chips

            When you first go gluten-free, you're usually just focused on getting gluten OUT.

            Cut that bread, crackers, pizza, cereal, etc, etc, etc.

            But then you gotta get some other ingredients that will help keep you ON the gluten-free track for life.

            And one of those ingredients I suggest you get your hands on are: quinoa flakes!

            [feast_advanced_jump_to]

            Quinoa flakes are a great addition to your gluten-free pantry!

            And these chocolate muffins with quinoa flakes are a fantastic way to start using quinoa flakes.

            📝Ingredients for muffins with quinoa flakes

            • Quinoa Flakes - I use GoGo Quinoa Flakes
            • 1:1 Baking Gluten-Free Flour
            • Baking soda
            • Baking powder
            • Cocoa powder
            • Salt
            • Bananas, very ripe or thawed from the freezer
            • Unsweetened applesauce
            • Eggs
            • Oat milk - or milk of your choice
            • Maple syrup
            • Mini dark chocolate chips
            Quinoa Flake Muffins with Chocolate Chips_GF
            If you're short on time in the morning, make these muffins and have 2 with an apple and you're good to go!

            🔪How to make quinoa flake muffins

            Here's the high level steps to making these chocolate chip muffins with quinoa flakes.

            See the recipe card below for more details😄

            A muffin pan filled with colourful silicone cupcake liners

            Pre-heat oven to 350 degrees F and get your muffin pan ready. Either use a silicone muffin pan or silicone muffin cups.

            A mixing bowl filled with quinoa flakes and other dry ingredients for muffins.

            In a large bowl, combine the gluten free flour, flaked quinoa, baking soda, baking powder, salt and cocoa powder.

            Whisk together wet ingredients.

            In a medium bowl, mix the smashed banana, applesauce, eggs, maple syrup and oat milk together until combined with a whisk.

            Combine wet and dry muffin ingredients.

            Pour this banana mixture into the large bowl with the dry ingredients. Stir until just combined.

            Add chocolate chips to muffin batter.

            Optional step: let this mixture sit for 15 minutes before baking. Add chocolate chips.

            Divide quinoa muffin batter in silicone muffin pan.

            Divide mixture evenly between the 12 muffin cups. Bake in the pre-heated oven for 15 minutes.

            🥶Storage and Freezing

            These muffins keep well in an air-tight container for 3 days on the counter.

            You can also freeze them in an airtight container for up to 3 months.

            Gluten Free Quinoa Flake Muffins with Chocolate Chips

            🙋‍♀️What are Quinoa Flakes?

            You know how when you cook quinoa, you get the seed kind of bursting out?

            And you get those "curly q's" alongside of the seed?

            With quinoa flakes, the seed is flattened or rolled out, and then toasted (so it doesn't really split apart like when you cook it.)

            The result is a flake that resembles really fine oats almost.

            Here's what it looks like right out of the box - see the little flattened quinoa seed?

            A measuring cup filled with quinoa flakes
            Quinoa flakes straight out of the package! Quinoa flakes a great addition to your gluten-free diet. Use them as hot breakfast cereal, put them in smoothies or add them to muffins!

            🥣How to cook quinoa flakes

            For hot cereal using quinoa flakes, take ⅓ cup of flakes and add almost ⅔ cups of boiling hot water; cover for 1 minute.

            Then top with yogurt, some fruit and a little almond milk or coconut milk.

            🔪Where can I use quinoa flakes?

            You can use quinoa flakes so many different ways!

            Add them to make hot cereal, put them in smoothies for a boost of fibre and iron, add them into baked goods (like this recipe).

            You can even put them in soups.

            For hot cereal using quinoa flakes, I take ⅓ cup of flakes and add almost ⅔ cups of boiling hot water; cover for 1 minute and then I'll add yogurt, some fruit and a little coconut milk.

            Quinoa Flake Muffins with Chocolate Chips gluten free

            🍎Are quinoa flakes healthy?

            Yes!

            Here's the great thing about quinoa flakes: once they're rolled out, they retain all the same great properties of quinoa.

            Some of the nutritional highlights of quinoa flakes include:

            • They're naturally gluten-free
            • High in plant-based protein
            • Full of good fiber and healthy carbs
            • Source of iron

            ❓What do quinoa flakes taste like?

            Cooked quinoa. Like in a major way.

            I opened the package of quinoa flakes and that familiar smell just hit me.

            If you're into quinoa, good chance you'll like the taste of quinoa flakes!

            A box of Quinoa Flakes.

            Top Tip

            For these muffins with quinoa flakes and all gluten-free muffin recipes, let your muffin batter sit for about 15 minutes after you have everything mixed together.

            I've heard this tip before and find it really helps to let the ingredients in the gluten-free muffins get activated before getting into the oven.

            Alright, hope you love these muffins like we do❣️

            ~April

            More recipes with quinoa

            • A chocolate Quinoa Cupcake with Chocolate Pistachio Icing.
              Chocolate Quinoa Cupcakes with Chocolate Icing (gluten-free)
            • Gluten Free Avocado blueberry quinoa salad in a green bowl.
              Avocado Blueberry Quinoa Salad Recipe (gluten-free)
            • Kale salad with nuts and apple on a white plate.
              Kale Quinoa Salad with Apple and Spiced Nuts
            • A black food prep container filled with beef and corn mixture with quinoa and lime wedges
              Ground Beef Meal Prep with Beans and Quinoa

            📖 Recipe

            A quinoa Flake Muffins with Chocolate Chips on a white background.

            Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)

            These muffins with quinoa flakes are a perfect way to start your day! These quinoa flake muffins are nutritious and made with simple ingredients like gluten-free flour, eggs, applesauce, cocoa and - you guessed it - quinoa flakes!
            4.17 from 6 votes
            Print Pin Rate
            Course: Breakfast, Snack
            Cuisine: American
            Keyword: gluten free, healthy muffin, healthy snack, quinoa flakes
            Prep Time: 15 minutes minutes
            Cook Time: 15 minutes minutes
            Total Time: 30 minutes minutes
            Servings: 12 muffins
            Author: April Saunders

            Ingredients

            • ¾ cup quinoa flakes
            • 1 ¼ cup 1:1 gluten-free baking flour
            • 1 teaspoon baking soda
            • ½ teaspoon baking powder
            • ¼ teaspoon salt
            • 2 tablespoon cocoa powder
            • 1 ripe banana mashed, about ½ cup total
            • ½ cup unsweetened applesauce
            • 2 eggs
            • 2 tablespoon maple syrup
            • ¼ cup oat milk or milk of choice
            • ¼ cup mini semi-sweet dark chocolate chips

            Instructions

            • Pre-heat oven to 350 degrees F. Line 12-cup muffin pan with silicone muffin cups or use a completely silicone muffin pan.
            • In a large bowl, combine the flaked quinoa, gluten-free flour, baking soda, baking powder, salt and cocoa powder. Set aside.
            • In a medium bowl, mix the smashed banana, applesauce, eggs, maple syrup and oat milk together until combined with a whisk.
            • Pour this banana mixture into the large bowl with the dry ingredients. Stir until just combined.
            • Add chocolate chips and give one final stir.
            • Optional step: let this sit for 15 minutes before baking.
            • Divide mixture evenly between the 12 muffin cups. Bake in the pre-heated oven for 13-15 minutes or until a toothpick inserted comes out clear.
            • These muffins keep well in an air-tight container for 3 days on the counter. Freeze for up to 3 months.

            Notes

            These muffins keep well in an air-tight container for 3 days on the counter.
             
            Freeze for up to 3 months.
             
            Tip: after you combine the wet and dry ingredients together, let the muffin batter sit for about 10-15 minutes. I find this helps any gluten-free free baked good rise better.
             
            Nutritional information is approximate and for 1 muffin.
             
            Nutrition Facts
            Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)
            Amount per Serving
            Calories
            124
            % Daily Value*
            Fat
             
            3
            g
            5
            %
            Saturated Fat
             
            1
            g
            6
            %
            Trans Fat
             
            0.003
            g
            Polyunsaturated Fat
             
            0.2
            g
            Monounsaturated Fat
             
            0.4
            g
            Cholesterol
             
            27
            mg
            9
            %
            Sodium
             
            175
            mg
            8
            %
            Potassium
             
            99
            mg
            3
            %
            Carbohydrates
             
            22
            g
            7
            %
            Fiber
             
            3
            g
            13
            %
            Sugar
             
            7
            g
            8
            %
            Protein
             
            4
            g
            8
            %
            Vitamin A
             
            59
            IU
            1
            %
            Vitamin C
             
            1
            mg
            1
            %
            Calcium
             
            46
            mg
            5
            %
            Iron
             
            1
            mg
            6
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            124
            Nutrition Facts

            Easy Black Rice Salad with Feta and Grape Tomatoes

            March 29, 2024 by April Saunders Leave a Comment

            Black rice salad with feta and tomatoes in a clear bowl.

            This Black Rice Salad is one you'll come back to again and again! With hearty and chewy black rice as the star, you're gonna love the fresh ingredients in this chopped salad like spinach, grape tomatoes and feta cheese. Topped with an easy balsamic vinegar dressing.

            Easy salads are in the house!🏡

            Black rice salad with feta and tomatoes in a clear bowl.

            Oh my gosh!

            So I tried black rice for one of the first times the other day and WOW.

            So. GOOD.

            After that, I had to make this cold black rice salad.

            Black rice makes an amazing salad because it travels well, won't get soft and mushy (ew) AND the black rice with veggie combo is packed with fibre, vitamins and minerals too.

            You're going to LOVE this salad.

            [feast_advanced_jump_to]

            📝Ingredients for black rice salad

            • Red onion 
            • Canned mixed bean salad
            • Feta
            • Black rice 
            • Fresh spinach 
            • Cherry tomatoes
            • Olive oil
            • Balsamic vinegar
            • Grainy mustard
            • Maple syrup
            • Fresh garlic clove
            Healthy black rice salad with feta and spinach in a clear bowl.
            You'll get protein, healthy carbs and a whole whack of vitamins and minerals from all the fresh ingredients in this salad🥗
            Brown spoon filled with uncooked black rice.

            🍚Is Black Rice Gluten Free?

            Black rice IS gluten free - woohoo!

            Get the details →

            🔪How to make black rice salad

            Soaking black rice in a strainer.

            Soak the purple rice in water for 30 minutes. Prep the salad ingredients while it soaks.

            Cooked black rice in a pot.

            Cook the black rice until the grains are separate and slightly chewy and all the water has been absorbed. (See below for instructions).

            Salad ingredients in a large bowl.

            In a large bowl, add the diced red onion, halved grape tomatoes, chopped spinach, crumbled feta cheese and mixed bean salad.

            Shake dressing in small mason jar to mix together.

            Combine the olive oil, balsamic vinegar, Dijon mustard, maple syrup and garlic in a mason jar. Shake to combine well.

            Large salad bowl with dressing overtop salad ingredients.

            Pour the dressing over the salad ingredients.

            Tossing black rice salad and dressing together in a large salad bowl.

            Toss to coat the black rice salad with the dressing. Serve or keep in fridge until needed.

            🍚How to cook black rice

            Cooking black rice isn't that different from cooking other kinds of rice.

            Here's a simple way to cook black rice:

            For about 3 cups of cooked purple rice, you'll need:

            • 1 cup black rice
            • 1 ¾ cups water or gluten-free broth
            • Salt (optional)

            Instructions:

            1. Rinse the rice: Place the black rice in a fine-mesh strainer and rinse it thoroughly under cold running water. Rinsing helps remove excess surface starch and any impurities from the rice.
            2. Soak the rice (optional): While you don't have to soak the rice, soaking black rice for 30 minutes to an hour can help to cut the cooking time and improve the texture. If you go the soak route, drain the rice after soaking.
            3. Combine rice and water or broth: In a medium-sized saucepan, combine the rinsed or soaked black rice with 1 ¾ cups of water or gluten-free chicken broth. If you like, add a pinch of salt for seasoning.
            4. Bring to a boil and simmer: Place the saucepan over medium-high heat and bring the water to a boil. Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer. Cooking times may vary, but typically black rice takes about 30-40 minutes to cook. If you buy the rice in bulk, use this method for cooking. But if you buy the black rice in a pacakge, check the package instructions for specific times for cooking.
            5. Check for doneness: After the recommended cooking time, check the rice for doneness. It should be tender but still have a slight chewiness.
            6. Let it rest: Remove the saucepan from heat and let the black rice sit, covered, for an additional 5-10 minutes. This allows the residual steam to finish cooking the rice and makes it fluffier. Fluff with a fork.
            Black rice and feta salad in a clear bowl.

            🍽️What to serve with black rice salad

            A hearty purple rice salad with vegetables like this one can stand on it's own two feet.

            ie, you don't NEED to serve anything with it if you're looking for a light meal, healthy lunch option or an afternoon snack.

            But here are some ideas to serve alongside the salad if you're looking for some ideas:

            • 🥚If you're having the salad for lunch, pop it into those pretty glass meal prep containers and add a couple hard boiled eggs to boost the protein and round out the meal
            • 🐔If you're having this black rice salad for dinner, make this Cast Iron Skillet Chicken Breast and serve it with the salad for a filling and nutritious meal
            • 🐟Think FISH. This salad goes really well with a piece of cooked fish. Go for a white fish like haddock or cod or something richer like salmon or rainbow trout. Check out this Cast Iron Skillet Salmon recipe for inspo
            Black rice salad with fresh vegetables in a clear bowl.

            🥡Storage and Leftovers

            This recipe makes enough rice salad for use in lunches for the week or leftovers to serve with supper for the busy weeknights ahead.

            Once made, the salad will be good in the fridge for up to 4 days in an airtight container.

            🥗More Salads with Rice

            • A bowl of a healthy vegetable and rice salad on a cutting board.
              Brown Rice and Black Bean Salad with Lime Dressing
            • A large white dish filled with Brown Rice, Broccoli and Feta Salad
              Broccoli Chickpea Salad with Feta
            • Easy Spiced Chicken Salad with Brown Rice on a large white platter
              Seasoned Chicken Breast with Brown Rice and Salad
            • Four meal prep containers with chicken, rice and broccoli meal prep.
              Chicken, Rice and Broccoli Meal Prep

            Top Tips

            When cooking your black rice, I do recommend rinsing and soaking it.

            It takes more time but it's totally worth it for a really nice texture on the rice.

            What's great is that with this rice salad recipe, you can do all the vegetable prep while the rice soaks😄

            And a time saving tip: make the black rice the day before you want the salad and keep it in the fridge.

            Hope you love this recipe like we do❣️

            ~April

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              📖 Recipe

              Black rice salad with feta and spinach in a clear bowl.

              Easy Black Rice Salad with Feta and Grape Tomatoes

              5 from 2 votes
              Print Pin Rate
              Course: Salad, Side Dish
              Cuisine: American
              Keyword: black rice, springsalad
              Prep Time: 10 minutes minutes
              Cook Time: 40 minutes minutes
              Soaking rice (optional): 30 minutes minutes
              Total Time: 1 hour hour 20 minutes minutes
              Servings: 5 servings
              Author: April Saunders

              Ingredients

              • 1 ½ cups black rice cooked
              • ½ red onion diced
              • 1 cup cherry tomatoes halved
              • 1 cup canned mixed bean salad rinsed and drained
              • ½ feta crumbled
              • 1 cup spinach chopped
              • ¼ cup olive oil
              • ¼ cup balsamic vinegar
              • 2 teaspoon grainy Dijon mustard
              • 2 teaspoon maple syrup
              • 1 garlic clove minced

              Instructions

              • Cook the black rice according to package instructions (or see post for easy cooking steps). Set aside to cool afterwards. Recommended step: soak the rice for 30 minutes before cooking. While the rice soaks, you can do all the prep for the salad.
              • While the rice is cooking, get all the salad ingredients ready: finely dice the red onion, cut the grape tomatoes in half and roughly chop up the fresh spinach. Crumble the feta cheese, rinse and drain the bean salad.
              • In a large bowl, add the diced red onion, halved grape tomatoes, chopped spinach, crumbled feta cheese and mixed bean salad.
              • In a small mason jar, add all the dressing ingredients, secure the lid and give the jar a good shake.
              • Pour dressing over the salad and toss everything together to combine.
              • Enjoy right away or store in the fridge for up to 3 days.

              Notes

              Yield: makes about 5 cups of salad total
              Make ahead tip: cook the black rice the day before and store in the fridge.
              Nutrition information is approximate and for 1 cup of the salad.
              Nutrition Facts
              Easy Black Rice Salad with Feta and Grape Tomatoes
              Amount per Serving
              Calories
              387
              % Daily Value*
              Fat
               
              13
              g
              20
              %
              Saturated Fat
               
              2
              g
              13
              %
              Polyunsaturated Fat
               
              2
              g
              Monounsaturated Fat
               
              9
              g
              Cholesterol
               
              0.1
              mg
              0
              %
              Sodium
               
              41
              mg
              2
              %
              Potassium
               
              360
              mg
              10
              %
              Carbohydrates
               
              59
              g
              20
              %
              Fiber
               
              5
              g
              21
              %
              Sugar
               
              7
              g
              8
              %
              Protein
               
              8
              g
              16
              %
              Vitamin A
               
              719
              IU
              14
              %
              Vitamin C
               
              10
              mg
              12
              %
              Calcium
               
              50
              mg
              5
              %
              Iron
               
              2
              mg
              11
              %
              * Percent Daily Values are based on a 2000 calorie diet.
              Calories
              387
              Nutrition Facts

              Gluten Free Pasta Salad with Chicken

              February 24, 2024 by April Saunders Leave a Comment

              Gluten Free Pasta and Chicken Salad on a plate.

              This healthy and protein-packed pasta chicken salad is LOADED with all the healthy things! Gluten-free pasta, juicy chicken breast, and fresh tomatoes and cucumbers with a simple dressing. Easy and healthy eating at it's best😄

              A gluten-free pasta chicken salad is THE BEST when you need an all-in-one healthy meal.

              Gluten Free Pasta and Chicken Salad on a plate.

              This pasta salad with chicken has it all:

              • Protein-packed gluten-free pasta (I'm lovin' THIS Chickapea brand lately)
              • Seasoned chicken breast
              • A ton of fresh vegetables
              • And a simple homemade olive oil dressing

              Plus, one of the best parts of this chicken salad and pasta?

              You can make this salad ahead of time and serve it the NEXT DAY. Hello major time saver!

              [feast_advanced_jump_to]

              Hooray for make-ahead meals, right?!

              Gluten Free Pasta Salad with Chicken on a white plate.
              Gluten-free pasta salad is a fantastic way to have a main dish done with one recipe! Or you can make this cold pasta salad with chicken for meal prep for the week ahead.

              And it even tastes better the next day😎

              🥗Ingredients for healthy chicken and pasta salad

              • Gluten-free pasta - best pasta shapes are ones like rotini, fussili, penne, farfalle
              • Chicken breasts or pre-cooked chicken breast meat
              • Cherry tomatoes
              • English cucumber
              • Red onion
              • Olive oil
              • Lemon
              • Italian seasoning
              • Kosher salt
              Gluten Free Pasta Salad with Chicken and vegetables.
              This pasta salad is made with simple ingredients and a homemade salad dressing. It's a crowd-pleasing option for potlucks and parties! 

              🔪How to make chicken pasta salad

              Cooked chicken breasts in an instant pot.

              Use pre-cooked chicken or cook chicken breasts in a cast iron pan or in an Instant Pot (see recipe below).

              Shredded chicken on a cutting board.

              When the chicken is cooked, shred on a cutting board. Set aside.

              Gluten free pasta cooking in a sauce pan.

              While the chicken breasts are cooking, cook your gluten-free pasta according to package instructions (see tip below).

              Gluten free pasta salad with chicken ingredients in a bowl.

              Prep and dice cucumbers, cherry tomatoes, red onion. Add to a large bowl with cooked pasta and shredded chicken breasts.

              Gluten Free Pasta and Chicken Salad on a white plate.

              Whisk together dressing ingredients and pour over salad. Mix thoroughly to combine. Let sit in fridge for 30 minutes or serve the next day.

              🔄Options for cooked chicken breasts

              For this recipe you need cooked chicken, so you could use leftover chicken you have or make your own.

              If you have rotisserie chicken, that works great too!

              I like using my method of cooking chicken breasts in a cast iron pan.

              It keeps the chicken juicy and full of flavor.

              A chicken breast cooked in a Cast Iron Skillet

              🐔Juicy Cast Iron Skillet Chicken Breast

              Get the chicken recipe everyone's cluckin' about🐔

              Get the recipe →

              You could also use your pressure cooker for perfectly unattended cooked chicken every time😄

              No time to cook the chicken? No problem!

              Use pre-cooked, shredded chicken from your grocery store.

              Gluten Free Pasta and Chicken Salad in a small bowl.

              🍽️What to serve with chicken pasta salad

              This gf pasta salad can be served cold or at room temperature.

              Which makes this the perfect side dish for hot summer months or for spring days when the weather is finally getting nicer out.

              And because this salad has gluten-free pasta and chicken AND veggies, it's an all-in-one meal. You don't even need anything else for a complete meal really.

              But if you want to up the veggie factor even more, serve it along side one of these delicious gluten-free side dishes or dips:

              • Air Fryer Frozen Broccoli
                Crispy Air Fryer Frozen Broccoli (3 ingredients!)
              • Roasted Broccoli and Potatoes on a large sheet pan.
                Simple Roasted Broccoli and Potatoes (one pan)
              • Black bean dip in a white bowl on a blue countertop.
                Healthy Black Bean Dip Recipe
              • Greek Yogurt Cream Cheese Dip on a white background.
                Greek Yogurt Cream Cheese Dip Recipe

              🥡Storage and Leftovers

              Store leftovers of this pasta salad with chicken in an airtight container.

              Leftover pasta salad will be good for 4 days in the fridge.

              This makes it perfect for a part of your lunch prep for the week!

              So easy to prep lunch when you only have to make this ONE salad, pop it into containers and you're good to go!

              🙋‍♀️Get Meal Prepped for the Week!

              Grab this PDF checklist for Meal Prep Success!

              I want the checklist! →

              🔄Substitutions

              • Vegetables: If you want, you can add extra fresh vegetables like diced celery or diced red bell peppers too. Great way to clean out the fridge🙋‍♀️
              • Gluten-Free Pasta - use your favorite brand of gluten-free pasta. There are so many out there - like brown rice pasta, chickpea pasta and just regular pasta made with gluten-free flours. Whichever you choose just be sure to cook it al dente

              If you like olives, a few diced green or black olives on top of the salad would give it a nice salty punch as well.

              Top Tips

              When cooking gluten-free pasta be sure to follow package instructions.

              Always, always, always read the instructions on the package.

              Why?

              Because different types of gluten-free pasta have different cooking times and things to know.

              Take for example chickpea pasta. Chickpea pasta creates a lot of foam when it cooks (totally normal). But you should skim that off the top while it's cooking.

              Also be sure to rinse the gluten-free pasta under cold water after cooking. This will help to prevent it from sticking together.

              I hope you love this pasta and chicken salad like we do!

              ~April

              cheat sheet - foods to avoid GF (cover) (1)

              Grab this PDF cheat sheet of foods NOT to eat🚫

              Cut these foods out NOW!

              I want that list!

              📖 Recipe

              Gluten Free Pasta and Chicken Salad on a plate.

              Gluten-Free Pasta and Chicken Salad

              This healthy and protein-packed pasta chicken salad is LOADED with all the healthy things! Gluten-free pasta, pan roasted chicken, and fresh tomatoes and cucumbers with a homemade dressing.
              5 from 5 votes
              Print Pin Rate
              Course: Main Course, Salad
              Cuisine: American
              Keyword: pasta salad
              Prep Time: 15 minutes minutes
              Cook Time: 10 minutes minutes
              Total Time: 25 minutes minutes
              Servings: 6 people
              Author: April Saunders

              Ingredients

              • 3 cups chicken breast meat, cooked and shredded
              • 3 cups gluten-free pasta, rotini, dry 8 oz / 227 g
              • 2 cups cherry tomatoes halved
              • 2 large english cucumbers diced
              • ½ small red onion finely diced
              • 3 tablespoon Olive oil
              • 1 Lemon for juice and zest
              • 1.5 tablespoon Italian seasoning
              • Kosher salt

              Instructions

              Cook Chicken Breasts (if using pre-cooked chicken, skip this step.)

              • To cook chicken perfectly in the Instant Pot (IP), set the IP to "Saute". Add 1 tablespoon of olive oil to the pot. Sprinkle some Kosher salt and Italian seasoning over chicken breasts.
              • When hot, sear the chicken breasts for 3 minutes per side. Remove from pot. Add 2 cups of gluten-free chicken broth to descale the pot, scraping up any bits of chicken off the bottom.
              • Hit "Cancel" on IP. Add chicken breasts back to the pot. Secure lid. Pressure cook for 8 minutes and do a quick release. Cook chicken to an internal temperature of 165 degrees F. Shred on a cutting board. Set aside.

              Make the pasta and salad

              • Cook gluten-free pasta according to package instructions. Run under cold water. Drain and set aside.
              • While pasta cooks, get other ingredients ready: shred or dice cooked chicken, dice tomatoes, cucumbers and red onion.
              • Add cooked pasta, shredded chicken breast, diced tomatoes, cucumbers and red onion to a large mixing bowl.
              • Whisk together olive oil, lemon juice, Italian seasoning, and Kosher salt.
              • Pour dressing over salad and toss to combine.
              • Let sit in fridge for 30 minutes or up to 8 hours before serving.

              Notes

              Yield: this recipe makes a LOT. About 12 cups total
              Any pasta shape will do, pick your favorite.
              3 cups of dry pasta = about 5 cups cooked pasta
              Nutrition information is approximate and for a 2 cup serving of the salad.
              Nutrition Facts
              Gluten-Free Pasta and Chicken Salad
              Amount per Serving
              Calories
              267
              % Daily Value*
              Fat
               
              8
              g
              12
              %
              Saturated Fat
               
              1
              g
              6
              %
              Trans Fat
               
              0.01
              g
              Polyunsaturated Fat
               
              1
              g
              Monounsaturated Fat
               
              4
              g
              Cholesterol
               
              48
              mg
              16
              %
              Sodium
               
              112
              mg
              5
              %
              Potassium
               
              592
              mg
              17
              %
              Carbohydrates
               
              31
              g
              10
              %
              Fiber
               
              3
              g
              13
              %
              Sugar
               
              4
              g
              4
              %
              Protein
               
              20
              g
              40
              %
              Vitamin A
               
              403
              IU
              8
              %
              Vitamin C
               
              25
              mg
              30
              %
              Calcium
               
              59
              mg
              6
              %
              Iron
               
              2
              mg
              11
              %
              * Percent Daily Values are based on a 2000 calorie diet.
              Calories
              267
              Nutrition Facts

              Easy Gluten Free Slow Cooker Chili Recipe

              February 19, 2024 by April Saunders Leave a Comment

              Gluten Free Crockpot Chili in a small white bowl.

              This Gluten-Free Slow Cooker Chili with beef and beans is packed with nutrition and it's lick-the-bowl delicious! Perfect for game day, family potlucks, or a cozy weeknight dinner on a wintery night for the whole family.

              You know when it's winter and all you wanna do is eat cozy, filling foods and just like, HIBERNATE??

              Well, this is THE gluten-free chili recipe for wintery months ahead of you my friend😋

              Gluten Free Crockpot Chili in a small white bowl.

              You're gonna love this gluten-free crock pot chili recipe.

              Promise🙋‍♀️

              It's an uncomplicated way to get a healthy and filling meal on the table that the whole family (yes, even the kids), will EAT.

              [feast_advanced_jump_to]

              This is one of the BEST gluten-free chili recipes out there!

              Why? 'Cause it's made with simple ingredients and it's mostly hands off, thanks to being a crockpot chili recipe.

              This will become your new go-to chili recipe this season!

              You don't need a lot of ingredients for this gluten-free chili either.

              It's no-fuss meal making here🙋‍♀️

              📝Ingredients for Gluten-Free Slow Cooker Chili

              • Lean ground Beef
              • Sweet onion
              • Celery
              • Red bell pepper
              • Kidney beans
              • San Marzano or plum tomatoes
              • Corn - canned or frozen kernels
              • Chili spices - chili powder, cumin, paprika, oregano, salt
              • For toppings - shredded cheddar cheese and sour cream
              Gluten Free Slow Cooker Chili in a small white bowl.
              Dig into a big bowl of chili on Chili Night! It's a recipe the whole family can get behind.

              🔪How to make gluten free chili

              Cooked ground beef with onion in a pan.

              Heat a fry pan over medium heat. Once hot, add ground beef. Cook until no longer pink. Remove from pan.

              Sautéing red bell pepper, celery and onion in a pan with a wooden spoon.

              Then add onion, celery and bell pepper to the pan. Saute until softened, about 3 minutes.

              Fry pan with cooked ground beef and vegetables for chili.

              Then add the ground beef back to the pan. Add the chili spices and ⅓ cup of water. Bring to a gentle boil over medium-high heat for a couple minutes.

              Canned tomatoes, corn and kidney beans in the crockpot.

              While the beef and vegetables cook, add the canned tomatoes, corn, and kidney beans to the crockpot.

              Beef and vegetables in the slow cooker.

              Add the beef and vegetables into the slow cooker. Stir together and heat on low for 4 hours or on high for 2 hours. Serve hot with your favourite chilli toppings😋

              🥡Storage and Leftovers

              This easy chili recipe also makes a big batch, which is perfect for meal prep.

              Get ready for a hearty meal the next day with this leftover chili😋

              Make this chili on the weekend and pack into containers for the week ahead.

              This chili recipe will also freeze well for up to to 3 months in an airtight container.

              To defrost frozen chili, defrost overnight in the fridge and re-heat quickly in the microwave. Or you can place the frozen chili right into the crock pot and re-heat it that way.

              cheat sheet - foods to avoid GF (cover) (1)

              🚫Bloated after eating and think it might be gluten? Grab this PDF cheat sheet!

              Cut these foods out NOW!

              I want that list!

              🔄Substitutions

              • Only have ground turkey? Try substituting the ground beef with ground turkey and make slow cooker turkey chili😋
              • No kidney beans? No problem! You can make this easy recipe with any type of beans - try black beans, pinto beans or even chickpeas too🫘
              • If you can't find or don't have the San Marzano or plum tomatoes, you can use canned diced tomatoes instead🍅
              • Chili seasoning - if you've got it in the cupboard, feel free to use all-in-one chili seasoning instead of the separate spices in this recipe. Just be sure it's gluten-free!
              Chili topped with cheese in a white bowl with some gluten free bread.
              Serve this chili with your favorite toppings! Shredded cheese, chopped green onions, crushed tortilla chips, or even hot sauce like my husband.

              Hope you love this easy crock pot gluten-free chili recipe!

              ~April

              Check out these other gluten-free recipes for supper:

              • Sheet Pan Maple Dijon Chicken and Broccoli Bake
              • Instant Pot Sweet and Spicy Chicken Thighs
              • One Pan Chicken Breast with Zucchini and Peaches
              • Chicken Tortilla Soup (no beans)

              📖 Recipe

              Gluten Free Slow Cooker Chili in a small white bowl.

              Easy Gluten Free Slow Cooker Chili

              This Gluten-Free Slow Cooker Chili with beef and beans is packed with nutrition and it's lick-the-bowl delicious! Perfect for game day, family potlucks, or a cozy weeknight dinner on a wintery night for the whole family.
              5 from 6 votes
              Print Pin Rate
              Course: Main Course
              Cuisine: American
              Keyword: chili, gluten-free chili
              Prep Time: 10 minutes minutes
              Cook Time: 4 hours hours
              Total Time: 4 hours hours 10 minutes minutes
              Servings: 6 servings
              Author: April Saunders

              Ingredients

              • 1 lb Lean or extra lean ground beef
              • ½ large sweet onion diced
              • 3 stalks celery diced
              • 1 red pepper diced
              • 1 can kidney beans
              • 1 large can San Marzano or plum tomatoes 28 oz
              • 1 can corn or 1 cup frozen corn kernels 12 fl oz/341 ml
              • 2 teaspoon chili powder
              • ½ teaspoon cumin
              • 1 teaspoon paprika
              • 1 teaspoon oregano
              • ½ teaspoon salt
              • Shredded cheese, sour cream, crushed tortilla chips

              Instructions

              • Heat a fry pan over medium heat. Once hot, add ground beef. Cook until no longer pink. Remove from pan.
              • Then, to the same pan, add diced onion, celery and bell pepper. Saute until softened, about 3 minutes.
              • Next, add the ground beef back to the pan. Add the chili spices and ⅓ cup of water. Bring to a gentle boil over medium-high heat for a couple minutes.
              • While the beef and vegetables cook, add the canned tomatoes, corn, and kidney beans to the crockpot.
              • Add the beef and vegetables into the slow cooker. Stir together and heat on low for 4 hours or on high for 2 hours.
              • Serve with with shredded cheddar cheese, sour cream and crushed gluten-free tortilla chips.

              Notes

              Yield: Makes about 8 cups of chili.
              Instructions to make in the Instant Pot: Saute the ground beef in the Instant Pot, instead of on a frying pan. Add the onion, celery and bell pepper for a few minutes. Add chili spices and the water and let cook. Then after 3-4 minutes, hit cancel on the Instant Pot. Add all other ingredients and spices. Give everything a stir. Then secure lid and select "Bean / Chili". Be careful removing lid when time is up!
              Nutrition information is approximate and based on 2 cup serving.
              Nutrition Facts
              Easy Gluten Free Slow Cooker Chili
              Amount per Serving
              Calories
              199
              % Daily Value*
              Fat
               
              5
              g
              8
              %
              Saturated Fat
               
              2
              g
              13
              %
              Trans Fat
               
              0.3
              g
              Polyunsaturated Fat
               
              1
              g
              Monounsaturated Fat
               
              2
              g
              Cholesterol
               
              47
              mg
              16
              %
              Sodium
               
              333
              mg
              14
              %
              Potassium
               
              584
              mg
              17
              %
              Carbohydrates
               
              19
              g
              6
              %
              Fiber
               
              5
              g
              21
              %
              Sugar
               
              4
              g
              4
              %
              Protein
               
              21
              g
              42
              %
              Vitamin A
               
              1017
              IU
              20
              %
              Vitamin C
               
              28
              mg
              34
              %
              Calcium
               
              37
              mg
              4
              %
              Iron
               
              4
              mg
              22
              %
              * Percent Daily Values are based on a 2000 calorie diet.
              Calories
              199
              Nutrition Facts

              Easy Cast Iron Skillet Chicken and Rice

              January 23, 2024 by April Saunders Leave a Comment

              A white plate filled with chicken and rice.

              This chicken and rice recipe in a cast iron skillet is a weeknight dinner go-to! Layers of flavour will line your cast iron pan, as the chicken breasts sit on a bed of rice mixed with sweet corn, fresh salsa and shredded zucchini. Topped with feta and served with cilantro, sour cream and lime wedges. Yum!

              A cast iron pan filled with chicken breasts and rice.
              A fantastic weeknight meal the whole family can dig into!

              Who doesn't love an all-in-one pan meal?!

              I know you do.

              This cast iron chicken rice is one of those meals you can feel good about making for the family.

              Plus, keeps you on track with gluten-free eating (without being like obviously "gluten-free").

              More Chicken Recipes!

              Your weekly meal planning just got easier.

              Browse all chicken recipes →
              • One Pan Lemon Chicken with Capers (5 ingredient recipe!)
              • A plate of lemon marinated chicken on a white plate.
                Easy Lemon Chicken Marinade Recipe
              • Buffalo chicken salad in a bowl.
                Crispy Buffalo Chicken Salad (30 minute recipe!)
              • Instant Pot Sweet and Spicy Chicken Thighs in a blue and white bowl on a blue placement with gold cutlery beside
                Instant Pot Chicken Thighs with Sweet and Spicy Sauce (5 min prep!)
              [feast_advanced_jump_to]

              📝Ingredients for this chicken & rice recipe

              More good news: the ingredients for this chicken and rice skillet recipe are probably already hanging out in your kitchen.

              Here's what you'll need:

              • Chicken breasts - boneless and skinless or bone-in will work too
              • Corn kernels - frozen, canned or fresh off the cob if you have
              • Fresh salsa - lately I’m loving this Garden Gourmet Fresh brand
              • Fresh zucchini
              • Basmati or jasmine rice, cooked
              • Feta cheese
              • Spice mix: chili powder, onion powder, paprika, oregano, basil, kosher salt, fresh ground pepper
              • Limes, parsley, sour cream for serving

              See recipe card for quantities and more details.

              A white plate filled with chicken and rice.
              Cilantro and some fresh limes top this chicken skillet recipe with some fresh zing!

              🥣Instructions

              Here’s the high level steps with details below in the recipe card.

              Chicken breasts coated in a spice mixture.

              Pre-heat oven to 400 degrees F. Combine all the spices into a bowl and coat the chicken breasts with the spice mixture.

              Chicken breasts searing in a cast iron pan.

              Sear the chicken in a hot, oven-proof skillet on both sides for about 4 minutes each side. Remove chicken from pan and set aside.

              A mixing bowl with zucchini, rice, corn and salsa.

              While the chicken sears, mix together the corn kernels, salsa, zucchini and cooked rice.

              Add rice mixture to skillet with seared chicken breasts on top and bake in the oven for ~25 minutes. Top with feta and serve.

              See the recipe card below for the complete instructions.

              💃Substitutions

              This recipe for chicken and rice in a skillet - like most recipes for chicken and rice skillets out there - is an awesome base for a whole bunch of different takes on the same recipe!

              So if you're looking to change things up, here's some ways to do just that:

              • Chicken - bone-in chicken thighs would also work well in this recipe
              • Rice - instead of basmati rice, you could use jasmine or brown rice for some more texture
              • Zucchini - no zucchini on hand, no problem! Chicken and rice with salsa goes with lots of veggies. You could grate some carrot in instead or small chunks of broccoli or even halved green beans. It's not fussy! Use up what you have😄
              • Dairy-free - just skip the feta at the end or use a dairy free cheese
              Chicken breasts and rice cooked in a Cast Iron Skillet
              Cooking in a cast iron skillet makes this recipe truly "one pan" - and any oven safe skillet will work.

              🔪Equipment

              I tested and made this recipe in my cast iron skillet. I love cooking in this skillet as it gives the chicken breasts such a flavorful sear on the outside of the breasts, which creates soooo much flavour.

              You can use any oven safe pan if you don’t have a cast iron one though.

              This recipe for Cast Iron Skillet Chicken Breast - one of the most popular on my site because the chicken comes out juicy and delicious😋

              Heather V says

              Girl uhhh yessss. I absolutely LOVED IT. This will be the only way I make chicken!!

              Cast Iron Skillet Chicken Breasts cooked on a white tea towel

              Juicy Cast Iron Skillet Chicken Breast

              Get the chicken recipe everyone's cluckin' about🐔

              Get the recipe →

              🥡Storage and Leftovers

              Like most chicken and rice recipes, leftovers will be good for about 4 days in the fridge.

              Why not make this as part of your weekly meal prep?

              Get Meal Prepped and Ready for the week!

              Grab this PDF checklist for Meal Prep Success!

              I want the checklist! →

              Don’t forget a lime wedge or two when you're packing up the leftovers for lunches. A squeeze of lime juice brightens up this whole dish.

              I don’t recommend freezing this skillet chicken though, k? The salsa has so much fluid in it so it ain't pretty when it thaws out.

              A cast iron pan filled with chicken breasts and rice.
              The feta cheese on top gives a salty punch which will have your kids asking for seconds!

              📹Two Top Tips

              Tip #1: To really bring some great flavour out, be sure when you're searing the chicken breasts, you gotta let them cook.

              Letting the chicken cook on each side without turning them in the cast iron pan is gonna not only start to cook the chicken, but it creates such a delicious flavour too.

              Tip #2: is for the rice: the rice must be pre-cooked. ie, ready to eat.

              Do not use dry (uncooked rice), k? It won't turn out.

              I usually have some rice in the fridge already from a dish I made previously or if I'm in a time pinch, I'll use some pre-cooked, microwave rice that just needs re-heating.

              You don't need to pre-heat the rice for this recipe - just add the cold rice into the bowl with the zucchini, salsa and corn. It'll heat up nicely in the oven.

              A couple tips for recipe success from me!

              Hope you love this recipe like we do.

              If you try this recipe, please rate and comment below!


              April

              📖 Recipe

              Chicken and rice on a white plate.

              Chicken and Rice Skillet Recipe (one pan)

              This chicken recipe in a skillet is a delicious dinner-all in one pan! Layers of flavour line the cast iron pan, with the chicken breasts resting on a bed of rice mixed with sweet corn, fresh salsa and shredded zucchini.
              5 from 12 votes
              Print Pin Rate
              Course: Main Course
              Cuisine: American
              Keyword: chicken skillet
              Prep Time: 10 minutes minutes
              Cook Time: 25 minutes minutes
              Total Time: 35 minutes minutes
              Servings: 4 Servings
              Author: April Saunders

              Ingredients

              • 4 boneless, skinless chicken breasts
              • 1.5 cups fresh salsa
              • 1.5 cups corn niblets if frozen, thaw in microwave first
              • 1 medium zucchini
              • 2 cups cooked basmati rice
              • 1 tablespoon chili powder
              • 1 teaspoon onion powder
              • 1 teaspoon paprika
              • ½ teaspoon oregano
              • ½ teaspoon basil
              • ½ teaspoon Kosher salt
              • ½ teaspoon Fresh ground pepper
              • ⅓ cup Feta cheese
              • Limes, cilantro and sour cream for serving

              Instructions

              • Pre-heat the oven to 400 degrees F.
              • Heat 1 tablespoon of olive oil in a large cast iron skillet on medium heat.
              • Mix up the spice rub of chili powder, onion powder, paprika, oregano, basil, Kosher salt and fresh ground pepper.
              • Coat the chicken breasts in the spice rub all over using your hands.
              • Then arrange the chicken breasts in the heated up skillet. Cook for 3-4 minutes on one side, then turn them over and cook for another 3. Set your oven timer for this and don't move them while they’re cooking (the flavour is developing here.)
              • While the chicken is searing in the pan, get a medium bowl and mix together the cooked rice, salsa, and corn kernels. Using a grater, shred the zucchini into the bowl. Mix all this goodness together with a wooden spoon till combined.
              • When the chicken has been seared on both sides, take the chicken breasts and place them onto a plate to rest while you do this next step.
              • Turn off the stove burner. Add the rice and salsa mixture to the skillet, spreading it out evenly. Then place the chicken breasts back on top of the rice.
              • Put the whole pan into the oven. Bake at 400F for 20-25 minutes or until an inserted meat thermometer into the chicken reads a minimum 165F.
              • Be careful taking the hot, heavy skillet out of the oven. Sprinkle the feta cheese overtop.
              • Divide the chicken and rice between 4 plates. Serve warm with cilantro, lime wedges and / or sour cream.

              Notes

              Cooking times are approximate and will vary slightly depending on the size of your chicken breasts and your oven. Use a meat thermometer to be certain food is cooked to the safe temperature.
              Leftovers will be good in the fridge for up to 4 days.
              Keep leftovers in a sealed container in the fridge. Simply reheat in the microwave.
              Nutrition information is approximate for ¼ of the recipe.
              Nutrition Facts
              Chicken and Rice Skillet Recipe (one pan)
              Amount per Serving
              Calories
              366
              % Daily Value*
              Fat
               
              7
              g
              11
              %
              Saturated Fat
               
              3
              g
              19
              %
              Trans Fat
               
              0.01
              g
              Polyunsaturated Fat
               
              1
              g
              Monounsaturated Fat
               
              2
              g
              Cholesterol
               
              83
              mg
              28
              %
              Sodium
               
              1243
              mg
              54
              %
              Potassium
               
              1017
              mg
              29
              %
              Carbohydrates
               
              45
              g
              15
              %
              Fiber
               
              5
              g
              21
              %
              Sugar
               
              8
              g
              9
              %
              Protein
               
              32
              g
              64
              %
              Vitamin A
               
              1649
              IU
              33
              %
              Vitamin C
               
              15
              mg
              18
              %
              Calcium
               
              126
              mg
              13
              %
              Iron
               
              2
              mg
              11
              %
              * Percent Daily Values are based on a 2000 calorie diet.
              Calories
              366
              Nutrition Facts

              Peanut Butter Coconut Energy Balls (no bake)

              January 11, 2024 by April Saunders 2 Comments

              Peanut Butter Coconut Energy Balls with oats.

              These Peanut Butter Coconut Energy Balls are a perfect no-bake gluten-free snack! With only 4 simple ingredients, you can make a batch of these peanut butter coconut energy bites in no time! Let's dig in😋

              Rolled oats, peanut butter, shredded coconut and maple syrup.

              Four ingredients that work SO WELL together.

              Peanut Butter Coconut Energy Balls with oats.

              These little peanut butter balls of oat and coconut goodness are just begging to be hanging out in your freezer.

              They'll patiently wait till that moment you have a little sweet craving OR need a breakfast on-the-go.

              [feast_advanced_jump_to]

              📝Ingredients for peanut butter balls

              • Gluten-free rolled oats - NOT instant oats; I like the "rolled oats" from Only Oats
              • Pure maple syrup - the sweetness in this healthy snack come from pure and naturally gluten-free maple syrup
              • Natural peanut butter - smooth peanut butter or chunky peanut butter - the choice is totally up to you! Creamy is nice for smoothness but if you like a little crunch in your energy bites, go for crunchy peanut butter
              • Unsweetened shredded coconut - I recommend the unsweetened shredded coconut for this recipe. You've got enough sweetness from the maple syrup so don't need anymore. Also, if you can get toasted unsweetened and shredded coconut, that's my favourite and what I go for when it's available

              See the recipe card below for amounts.

              🔪How to make peanut butter energy balls

              A glass bowl with peanut butter and maple syrup.
              Add peanut butter and and maple syrup to a medium microwave-safe bowl.
              Peanut butter with a whisk in a glass bowl
              Whisk the peanut butter and maple syrup together until fully combined.
              Peanut Butter and maple syrup with a whisk in a glass bowl.
              Heat this mixture for 20 seconds in the microwave on high. Give the mixture a good stir. Heat and stir another 2 times.
              Peanut Butter Coconut and oats in a glass bowl.
              Then add the rolled oats and shredded coconut to the peanut butter mixture.

              Peanut Butter Coconut Energy balls ingredients getting mixed in a bowl.
              Stir until completely combined. The energy balls are now ready to be shaped.
              Peanut Butter Coconut Energy balls in a plastic container.
              Using a melon baller or your hands, shape into approximately 20 energy balls. (I usually start with the melon baller but then just end up using my hands because it's faster.)

              🙋‍♀️Can I use regular peanut butter?

              Short answer: probably these no-bake bites would be just fine with regular peanut butter.

              I've never tried making them with regular peanut butter though so if you do try, let me know in the comments how they turn out!

              Small white bowl of peanut Butter Coconut Energy Balls.
              Make a batch of these peanut butter coconut energy bites for an easy, gluten-free breakfast on-the-go! Just add coffee and you'll have a great start to your day☕

              🥶Storage and Freezing

              After making these peanut butter coconut bites, store them in an airtight container for up to 3-4 days.

              I like to make a batch and store them in the freezer.

              These peanut butter energy bites freeze really well.

              After you make them, put them in an airtight container and pop them in the freezer for up to 3 months.

              Then when you need a sweet treat - eat them right outta the freezer, cold.

              Sweet, but not TOO sweet - and filling, these peanut butter energy bites will hit the spot for an afternoon snack or after dinner "treat".

              If you love healthy and easy recipes for gluten-free snacks, I think you'd also love these No-Bake California Prune Power Balls or these Gluten-Free Peanut Butter Energy Bars.

              A small white bowl of peanut Butter Coconut Energy Balls.
              The simple ingredients in these no-bake peanut butter energy bites with coconut make for a great snack that has healthy fats, fibre and some protein!

              But one of my fave blogger out there throwing down delicious no-bake bites is Gimme Some Oven's recipe for no-bake bites - she's got a ton of variations too.

              • You can boost the nutrition in almost any no-bake energy bite recipe with things like chia seeds or processed dates
              Tahini protein ball with oatmeal on a blue plate.

              Tahini Oat Protein Balls

              A perfect gluten-free snack! High protein tahini oat goodness🤩

              Get the recipe →

              I love how you can really customize the bites to whatever you like.

              And whatever you end up putting in them, they're super easy and delicious😄

              Have some fun and experiment with these energy bites.

              You won't win 'em all but mistakes are easier to take when covered in peanut butter😋

              Hope you love these energy bites❣️

              If you try them, comment below and let me know!

              I love hearing from you🙋‍♀️

              ~April

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                Submit

                PS. Looking for more gluten-free and simple snacks?

                Check these out:

                • Healthy 3-Ingredient Sweet and Salty Oat Cookies
                • Simple 2-Ingredient Greek Yogurt Summer Popsicles
                • Gluten-Free Peanut Butter Energy Bars
                • Banana Date Chia Smoothie

                📖 Recipe

                Peanut Butter Coconut Energy Balls with oats.

                Peanut Butter Coconut Energy Balls

                These Peanut Butter Coconut Energy Balls are a perfect no-bake gluten-free snack! With only 4 simple ingredients, you can make a batch in no time! Let's dig in😋
                5 from 5 votes
                Print Pin Rate
                Course: Snack
                Cuisine: American
                Keyword: energy balls
                Prep Time: 20 minutes minutes
                Total Time: 20 minutes minutes
                Servings: 20 balls
                Author: April Saunders

                Ingredients

                • ¾ cup natural peanut butter
                • ¼ cup pure maple syrup
                • 1 cup gluten-free rolled oats "large flake oats"
                • ¾ cup unsweetened, shredded coconut

                Instructions

                • Add peanut butter and pure maple syrup to a medium microwave-safe bowl. Whisk together until well mixed.
                • Heat this mixture for 20 seconds at a time in the microwave, about 3 times. Whisk between each heating. The peanut butter and maple syrup will start to smell amazing. It will also dry out a bit and become fluffier.
                • Next, add the gluten-free rolled oats and shredded coconut to the peanut butter mixture. Stir well until completely combined.
                • This mixture should be very easy to pick up. You can use your hands or a melon baller to shape into balls. (I usually start with the melon baller but then just end up using my hands because it's faster.)
                • Store in an airtight container for up to 5 days or store in the freezer for up to 3 months.

                Notes

                Be sure when you're heating the mixture not to cook it completely. The heating just helps to dry the peanut butter and maple syrup so the balls form together more easily.
                This recipe makes about 20 balls (see photo). Each is about 1 tablespoon of oat peanut butter mixture.
                Nutrition information is approximate and for 1 ball.
                Nutrition Facts
                Peanut Butter Coconut Energy Balls
                Amount per Serving
                Calories
                107
                % Daily Value*
                Fat
                 
                7
                g
                11
                %
                Saturated Fat
                 
                3
                g
                19
                %
                Polyunsaturated Fat
                 
                1
                g
                Monounsaturated Fat
                 
                3
                g
                Sodium
                 
                4
                mg
                0
                %
                Potassium
                 
                97
                mg
                3
                %
                Carbohydrates
                 
                8
                g
                3
                %
                Fiber
                 
                1
                g
                4
                %
                Sugar
                 
                4
                g
                4
                %
                Protein
                 
                3
                g
                6
                %
                Vitamin C
                 
                0.1
                mg
                0
                %
                Calcium
                 
                12
                mg
                1
                %
                Iron
                 
                0.5
                mg
                3
                %
                * Percent Daily Values are based on a 2000 calorie diet.
                Calories
                107
                Nutrition Facts

                How to Make Your Favorite Recipes Gluten Free

                January 2, 2024 by April Saunders Leave a Comment

                Vegetables and spices on a white counter top.

                You've gone gluten-free - great! But now you're thinking: "how will I ever enjoy a plate of spaghetti again? And what about Pizza Friday's at my BFFs" ? No problem! I've got you. Read on for tips to get started with changing your regular recipes into gluten-free recipes!

                Here's the good news: making your favorite recipes fit into your gluten-free diet doesn't mean you're gonna have to give up all your favourite foods.

                No way🙅‍♀️

                With a few simple changes and a good understanding of some key gluten-free ingredients, you can still eat how you want, switch to a gluten free diet AND bring rockstar dishes to the next potluck that everyone will want to dig into (and your friends won't care or notice if they're gluten-free).

                Let's do this🙋‍♀️

                A table top covered with baking ingredients.
                [feast_advanced_jump_to]

                🍞What's Gluten?

                First things first: let's be clear on what gluten is and why you might need to avoid it.

                Gluten is a protein found in wheat, barley, rye, and related grains.

                Gluten gives dough its elasticity and that chewy texture in baked goods. (One reason why gluten free muffins or bread don't rise or have that pull-apart texture without a secret ingredient. More below.)

                For many people, eating gluten doesn't cause a problem.

                But, if you have with celiac disease, non-celiac gluten sensitivity, gluten intolerance, or wheat allergy, eating gluten can result in a whole range of health issues - from gastrointestinal to autoimmune reactions.

                Woman looking at checklist.
                Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.
                Send me the checklist!

                So if you're 100% committed to a gluten-free diet, you'll have to avoid any sources of gluten - sneaky or obvious.

                That means not only choosing gluten-free foods and ingredients but also being careful about cross-contamination in your kitchen.

                Let's start with some basics✅

                🔪Basic Principles of Gluten-Free Cooking

                Choose Gluten-Free Ingredients

                A good place to start is with naturally gluten-free grains like quinoa, rice, millet, buckwheat, and certified gluten-free oats.

                And although not a "grain", potatoes will be your new BFF, along with naturally gluten-free rice.

                Here's some recipes that feature naturally gluten-free grains - all gluten-free and no one will know the difference!😄

                • Roasted Broccoli and Potatoes on a large sheet pan.
                  Simple Roasted Broccoli and Potatoes (one pan)
                • Close up shot of Easy Quinoa Salad with Feta on a white background
                  Easy Quinoa Salad with Feta
                • Oven roasted potatoes and yogurt sauce on a baking sheet.
                  Oven Roasted Yellow Potatoes with Lemon Greek Yogurt Sauce
                • Coconut Lime Rice in a dish.
                  Coconut Lime Rice (Instant Pot)

                Gluten-Free Flours

                Then for flours, since you won't be using your regular wheat flour, you'll have to branch out and try different gluten-free flours.

                I recommend starting with a gluten-free flour blend. These blends are specially made to act like wheat flour.

                They typically have 3 or more different types of flour and have a pretty cool ingredient added - the "secret" ingredient: xanthan gum.

                The xanthan gum replaces the job of gluten in baked goods when it comes to the elasticity and rising.

                See below for a list of gluten-free flour blends to try.

                There are a lot of other single ingredient gluten-free flours out there too.

                You'll find flours like:

                • Rice flour
                • Almond flour
                • Coconut flour
                • Chickpea flour
                • Potato flour

                Really the list goes on and on. But here's the thing: baking with just ONE of the gluten-free flours can be tricky.

                Because each flour has different protein, starch and moisture content, your almond flour muffins can turn into a big mess if you're not careful!

                A banana muffin topped with a walnut half on a white background.
                Get started with gluten-free flours by making these Almond Flour Banana Muffins with Oats! It's my tested and perfected recipe.

                Sauces and Condiments

                When it comes to processed foods, sauces and condiments, you just have to read the labels SO carefully to be sure you're avoiding gluten.

                Anything processed can easily be a sneaky source of gluten.

                Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!
                Send me the list!

                Read your food labels carefully! You can look for the allergen statement and see if it lists wheat. And you can also look for gluten-free certifications.

                Use Gluten-Free Thickeners

                So you're trying to thicken that gravy at Thanksgiving...what to use that won't contaminate the gravy?!

                Luckily, most traditional thickeners like wheat flour can be easily swapped out for naturally gluten-free alternatives.

                Try thickening with cornstarch, tapioca starch, arrowroot powder, or potato starch. These give very similar results to thickening with regular wheat flour.

                Be Cautious with Baking Powder and Baking Soda

                Double check baking power and baking soda labels. They should be labeled gluten-free. Some brands may contain trace amounts of gluten.

                Experiment and Adjust as You Go

                The first time I made my mom's famous Christmas cinnamon buns with gluten-free flour? Epic failure🤦‍♀️

                But hey, when you're changing and adapting recipes to be gluten-free - especially baking recipes - expect some imperfection and experimentation.

                You'll likely have to try different flours or ingredient combos until you get what you're looking for.

                See below for more tips on gluten-free baking.

                Check out these gluten-free muffin and bread recipes that are tested in my kitchen too.

                Because if I can bake gluten-free successfully - so can you!

                • Healthy Banana Bread with White Beans after baking in a loaf pan with a colour tea towel and gold knife
                  Gluten-Free Blueberry Banana Bread
                • Five chocolate muffins on a white countertop.
                  Healthy Chocolate Muffins with Greek Yogurt (Gluten Free)
                • overhead shot of 4 cranberry oatmeal muffins on a white countertop
                  Healthy Cranberry Oatmeal Muffins
                • Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
                  Healthy Breakfast Bars (gluten-free)
                See more Gluten-Free Muffins and Bread Recipes →

                🔄Adapting Recipes for Your Gluten-Free Diet

                Alright, basics covered!

                Now, let's get into how to change up your current recipes to make them gluten-free.

                🍰Baking

                Tip #1

                Now you know there are certain flours that act a lot like regular wheat flour.

                So, for cakes, muffins, cookies, etc, replace the regular wheat flour with a gluten-free flour blend.

                Here's a few great brands to check out:

                • Bob's Red Mill 1-to-1 Baking Flour:
                  • This blend is like the superhero of gluten-free flours. No need to be a kitchen wizard – just swap it 1-to-1 for regular flour in your recipes. It's made from a mix of whole grain brown rice flour, sweet white rice flour, potato starch, sorghum flour, and tapioca flour.
                • Cup4Cup Gluten-Free Flour:
                  • This one's a real game-changer. Developed by chefs at the Culinary Institute of America, Cup4Cup is a versatile blend made with cornstarch, white rice flour, brown rice flour, milk powder, and tapioca flour.
                • King Arthur Gluten-Free Measure for Measure Flour:
                  • This one is a blend of rice flour, whole grain brown rice flour, tapioca starch, and potato starch.
                • Pamela's Products All-Purpose Gluten-Free Flour Blend:
                  • Pamela knows her stuff when it comes to gluten-free baking. Her blend combines brown rice flour, tapioca starch, white rice flour, potato starch, and sorghum flour.
                • Namaste Foods Organic Perfect Flour Blend:
                  • This blend is all about the good vibes. Namaste's mix includes sweet brown rice flour, tapioca starch, brown rice flour, arrowroot powder, and sorghum flour. It's a reliable choice of flours for your gluten-free baked goods.
                A woman holding a bowl of flour and a whisk.

                Bottom line: Go for a specialized blend of gluten-free flour for the best results🏅

                Substituting one of these gluten-free flour blends for regular flour is one of the BEST ways to help make sure your muffins don't fall flat and that your pancakes stay fluffy.

                Tip #2

                Consider adding xanthan gum or guar gum to improve texture and binding in baked goods.

                These help mimic the elasticity of gluten.

                Many gluten-free flour blends already have the xanthan gum added so just read the label to be sure.

                I picked up my xanthan gum on Amazon.

                Tip #3

                Start with ONE recipe to make gluten-free.

                Whether it's your favorite muffins.

                Your mom's famous cinnamon buns.

                Or a biscuit recipe you've always wanted to try.

                But just pick one recipe you want to make gluten-free and commit to figuring it out.

                That's how I managed to turn these Healthy Banana Chocolate Chip Muffins from my mom's regular banana chocolate chip muffin recipe into a stellar gluten-free banana chocolate chip muffin recipe.

                Three banana muffins on a white plate.

                Tip #4

                Here's a good example of what NOT to do: when I first started with gluten-free baking, I would just sub-in the WHOLE amount of regular flour for say almond flour or coconut flour.

                Oi. BIG mistake.

                Different flours have different textures, flavors, properties and moisture content.

                For example, coconut flour is like a sponge. It really sucks up moisture in baked goods.

                So if you just substituted coconut flour for ALL the regular wheat flour in a muffin recipe, you'd end up with a concrete-like batter☠️

                More tips on baking with coconut flour here on my recipe for Coconut Flour Blueberry Muffins (gluten-free).

                Gluten-Free Blueberry Muffins on a white countertop

                So instead of that: bring an expectation of experimentation!

                When you're getting started with changing regular recipes into gluten-free recipes, try experimenting by substituting a portion of the regular wheat flour with a different flour.

                Experiment by replacing a portion of the regular flour with almond flour, coconut flour, or oat flour. This will give you some experience with these different flours and add a flavorful twist to your recipes.

                If the results are successful, you can give the fluffy baked goods to your non-gluten free neighbours.

                And then take that same recipe and replace the remaining regular wheat flour with one of the 1:1 gluten-free flour blends above.

                Tip #4

                When making bread, use gluten-free bread recipes that are specially designed to rise and hold their shape without gluten.

                And make sure any gluten-free flour blend you use contains xanthan gum - or another leavening agent.

                You may need to invest in a good gluten-free bread mix or a bread machine.

                Tip #5

                Check the freshness of your leavening agents. Yes, baking powder and baking soda have expiry dates!

                Both baking powder and baking soda can lose their ability to RISE baked goods over time.

                The result? Muffins that are flat like pancakes and pancakes that are well, flatter.

                A white plate with Baked Feta and Cherry Tomato Pasta with a dark blue napkin
                This recipe for Baked Feta and Cherry Tomato Pasta (gluten-free) is a creamy, luscious pasta dish - perfect for an easy and crowd-pleasing dinner you can make tonight🍝

                🍝Pasta and Noodles

                Changing your favorite pasta recipe into a gluten-free pasta recipe is pretty easy these days.

                Gluten-free pastas have come a LONG WAY in the past few years in terms of taste, acting like "regular" pasta in dishes and availability.

                You can get gluten-free pastas at most major grocery store chains now.

                In your favorite recipe, swap out regular wheat pasta for gluten-free pasta made from rice, corn, quinoa, or legumes.

                Here's just a few brand name options to choose from:

                1. Barilla Gluten-Free Pasta:
                  • Barilla's gluten-free pasta is made from a blend of corn and rice, so it's just as al dente as the real deal.
                2. Ancient Harvest Organic Quinoa Pasta:
                  • Ancient Harvest's organic quinoa pasta brings a nutty flavor to your dinner table. Extra protein as a bonus too!
                3. Trader Joe's Brown Rice & Quinoa Pasta:
                  • Trader Joe's brown rice and quinoa pasta is a winning combo – it's hearty, it's wholesome, and it cooks up like a breeze.
                4. Tinkyada Brown Rice Pasta:
                  • Tinkyada's brown rice pasta is like the gluten-free champion of comfort food. Mac 'n' cheese, pasta salad, you name it – it holds up like a trooper in all dishes.
                5. Chickapea Organic Chickpea Pasta:
                  • Chickapea is changing the gluten-free game with their organic chickpea pasta. Packed with protein and fiber, it's like a superhero in pasta form. Watch for some extra foaming action when you boil up any pasta made from chickpeas - totally normal and to be expected.

                Whichever kind of pasta you pick up, be sure to NOT overcook it - go for that al dente bite (slightly chewy) and avoid going mushy at all costs🚫

                A grey bowl filled with spaghetti.

                🥄Sauces, Gravies and Condiments

                Want that thick gravy like you had smothering your mashed potatoes growing up - without all the gluten?

                No problem-o.

                When you need to thicken up sauces and gravies, use gluten-free starches such as cornstarch, tapioca starch, or potato starch.

                Be sure to mix the starch with cold liquid before adding it to hot liquids to prevent lumps!

                Pro Tip: Watch out for gluten hiding in soy sauce (very common!) and other condiments.

                Read your labels VERY carefully and watch for the allergen statement that lists potential or certain allergens (such as gluten).

                Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!
                Send me the list!

                🍞Coating and Breading

                When breading proteins like chicken or fish, branch out beyond the bland old bread crumbs!

                Try these more creative options for gluten-free breading:

                1. Crunchy Almond Coating:
                  • Grab a bunch of almonds and turn them into your new favorite gluten-free breadcrumb alternate! Blitz them in a food processor until they're like golden nuggets of crunchy goodness. Coat your chicken or fish in these almond bits, and boom – you've got a nutty, crispy armor for your dinner.
                2. Crispy Crust:
                  • Raid the cereal stash in your pantry. Crush up a gluten-free rice krispie-like cereal into a coarse crumb, and suddenly you've got a gluten-free breading solution. Dip your chicken or fish in whisked-up egg, roll it in the crispy rice crunch, and bake it up.
                3. Parmesan Power Play:
                  • Grate some Parmesan cheese and mix it with your favorite gluten-free seasoning blend. Dip your chicken or fish into this cheesy magic, and let it transform into a crispy, flavorful masterpiece in the oven or on the stove. Nom nom😋This Cast Iron Skillet Chicken Breast uses parmesan for it's crispy coating.
                4. Coconut Crust:
                  • Take a tropical twist with shredded coconut! Mix it up with a bit of gluten-free flour, dip your protein into beaten eggs, then coat it in the coconut blend. Fry it up or bake it for a tropical protein at dinner. Keep the island vibes going and serve with this Coconut Lime Rice (Instant Pot)🍚
                5. Quinoa Crust:
                  • Quinoa isn't just for salads; it's a breading game-changer. Cook it up and let it cool, then use a food processor to make quinoa crumbs. Coat your chicken or fish with these tiny grains, and you'll end up with a crispy, gluten-free crust with the bonus of some protein and fibre too!
                A thin crust pizza with fresh toppings.

                🍕Pizza

                Check your grocery stores' frozen pizza aisle: you've got more gluten-free pizzas - and pizza crust options - than ever before.

                Some pizza crusts are cauliflower-based and others are a blend of gluten-free flour.

                Top your pizza with gluten-free sauce, cheese, and your favorite pizza toppings. Most typical pizza toppings are gluten-free (cheese, veggies, protein, etc.)

                Just watch for meat: some processed meat can have added gluten as a binder or flavor enhancer.

                Beef jerky in a bowl.
                Does Beef Jerky Have Gluten? Find out here and get the brands that are gluten-free!

                🍳Breakfast

                The first meal of the day offers a TON of naturally gluten-free options.

                Think fruit, yogurt, cottage cheese, eggs, bacon, etc, etc.

                Here's some gluten-free breakfast recipes to get you started:

                • A loaf of pumpkin bread topped with pepitas with a gold knife beside.
                  Gluten Free Pumpkin Loaf Recipe
                • Almond flour muffins with blackberries on a white napkin.
                  Almond Flour Blackberry Muffins
                • Gluten-Free Blueberry Muffins on a white countertop
                  Coconut Flour Blueberry Muffins (gluten-free)
                • A loaf of zucchini bread in a loaf pan.
                  Healthy Zucchini Bread (Delicious and Gluten Free)
                See more Gluten-Free Breakfast Recipes →

                When it comes to the starch or grain, that's where you need to pay a little more attention to be sure you avoid gluten.

                Some other options are:

                • Gluten-free oats for oatmeal or overnight oats (check labels to make sure the oats are certified gluten-free)
                • Gluten-free bread for some avocado toast action🥑
                • Craving some pancakes? Make them with gluten-free flour blends or look for gluten-free pancake mix
                • Dry cereals without gluten are out there but as usual, check those labels. Some can be surprising - like the fact that Rice Krispies have gluten🤯
                Rice Krispies are NOT gluten free but there are some gluten-free rice cereals out there! Check out the list here.

                🥣Soups and Stews

                When you're thickening soups and stews, go for cornstarch or arrowroot powder to give it some thickening instead of more traditional wheat-based thickeners.

                Also, when you're using broth, be careful! Chicken broth can be a source of hidden gluten!

                Yes, even chicken broth can contain gluten! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                Make your own homemade stocks and broths because you can make those naturally gluten-free, and always, always check labels on store-bought broths.

                🍨Snacks and Desserts

                When you first go gluten-free, the dessert options seem to be few and far between.

                It's like overnight all your favorite sweet-treats are suddenly off limits.

                But I've got good news - gluten-free dessert are out there and they're delicious.

                Here's a few gluten-free desserts to get you started. You can make some at home or check if the next time you eat out that the restaurant offers some gluten-free options:

                1. Flourless Chocolate Cake: Whip up a decadent chocolate cake without any gluten by using almond flour or other gluten-free alternatives. It's a rich and totally-worth-the-calories treat.
                2. Fruit Sorbet: Cool down with a fresh fruit sorbet. Pick your favorite fruits, blend them up, and freeze for cool and sweet gluten-free dessert.
                3. Chia Seed Pudding: Create a creamy chia seed pudding by mixing chia seeds with almond milk and your favorite sweetener. Let sit in the fridge for 5 hour or until firm. Top it off with fresh fruits or nuts for added flair.
                4. Gluten-Free Brownies: Bake up a batch of fudgy gluten-free brownies using a gluten-free flour blend.
                5. Banana Ice Cream: Blend frozen bananas into a creamy and smooth "ice cream." Top with add-ins like chocolate chips or nuts for some crunch.
                6. Almond Flour Cookies: Swap some of the regular wheat flour for almond flour in your favorite cookie recipe. The result is a nutty and eat-the-last-crumb gluten-free cookie.
                7. Rice Pudding: Cook up a comforting bowl of rice pudding using gluten-free grains. Add cinnamon or vanilla for extra warmth and flavor.
                8. Mango Sticky Rice: Make rice with coconut milk and top with slices of juicy mango. A yummy dessert with topical vibes🌴

                Other gluten-free desserts

                • Pan of Healthy Cherry and Peach Crisp with Oat Crumble.
                  Cherry and Peach Crisp with Oat Crumble (Frozen Fruit)
                • Healthy 3-Ingredient Sweet and Salty Oat Cookies on a white table with a glass of milk
                  3-Ingredient Oatmeal Cookies
                • A white plate filled with pumpkin cookies.
                  Gluten Free Pumpkin Cookies
                • A baked apple crisp in a red dish.
                  Gluten-Free Apple Crisp (healthy recipe)
                See more Gluten Free Desserts →

                ☠️Cross-Contamination Prevention

                Ok you've found a gluten-free pasta brand you love; you're totally into rice cooked a thousand different ways; and all your pantry ingredients are safely gluten-free.

                Nice work!🙋‍♀️

                So what about other sources of gluten in your kitchen?

                If you live with gluten intolerance or gluten sensitivity, you may not have to be concerned with a low risk of cross-contamination in your kitchen from gluten. This will depend on YOUR level of sensitivity to gluten in general.

                However, if you - or someone you're cooking for - has celiac disease or a wheat allergy, you'll need to take these extra precautions to prevent even trace amounts of gluten from contaminating surfaces in your kitchen and other foods.

                Here's a few tips to get started with preventing cross-contamination in your home:

                Dedicate Utensils and Cooking Appliances

                To prevent bread crumbs and other sources of gluten getting on gluten-free meals, you'll need separate food preparation tools and equipment.

                Go for dedicated cutting boards, utensils, and kitchen appliances (toasters, bread machines, etc) for when you're doing gluten free food prep and cooking.

                Clean Surfaces

                Before you even start doing food prep, be sure to give everything a good wipe down.

                Thoroughly clean countertops, stovetops, and all food prep and cooking surfaces before starting to make gluten-free meals.

                Baking utensils on a blue background.

                Label and Store Things Clearly

                Make sure you can tell your gluten-free ingredients from your "regular" ingredients.

                Clearly label gluten-free ingredients and if possible, store them separately from gluten-containing ones in your pantry and fridge.

                Wash Your Hands

                And the #1 thing to do before you start cooking food - wash your hands!

                Especially if you're going back and forth between cooking a non gluten-free meal and a gluten-free meal, this is important. And it just makes good sense from a germ perspective😄


                Alright - you made it! I truly hope this kick starts your gluten-free cooking journey.

                Now I want to hear from you: What is the most important thing you need to do to make your recipes - and your kitchen - gluten free?

                Let me know in the comments below!

                ~April

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                  Submit

                  Is Black Rice Gluten Free? (Yep! Plus these benefits)

                  December 12, 2023 by April Saunders Leave a Comment

                  Brown spoon filled with uncooked black rice.

                  Yes, black rice is 100% gluten-free! It's also a perfect way to add a boost of flavor, color and nutrition to your gluten-free diet. Hearty and nutritious, naturally gluten-free black rice just isn't for Kings and Queens anymore (read on!)

                  Is Black Rice Gluten Free?

                  Yes, black rice is completely gluten-free!

                  Like all types of rice, black rice does not contain any gluten.

                  Gluten is a mixture of proteins found in grains like wheat, barley and rye.

                  For those of us with gluten intolerance, gluten can cause bloating, burping, gas, stomach pain and nausea.

                  Just to name a few symptoms.

                  And that's just no fun!

                  Brown spoon filled with uncooked black rice.

                  And when you're following a gluten-free diet, it's soooo good to know which grains you can safely eat.

                  You can go ahead and put naturally gluten-free black rice on your menu plan😄

                  [feast_advanced_jump_to]

                  🌾What is Black Rice?

                  Black rice is a type of rice that is known by its dark purplish-black color.

                  How'd it get that colour?

                  Black rice is dark purple from having high levels of anthocyanin pigments in the outer bran layer of the rice grain.

                  These pigments also are the main reason the rice has so many freakin' amazing health benefits.

                  Because broadly speaking, dark colours in nature = powerful antioxidants.

                  Black rice also has a nutty flavor and a slightly chewy texture.

                  It's often called to the "forbidden rice".

                  Different kinds of gluten free rice.
                  All types of rice are naturally gluten-free and great for your gluten-free diet so explore and find a few different varieties!

                  Sounds so special. And it was. Historically speaking, it was rare throughout history and sometimes reserved only for Chinese royalty!

                  So black rice has a distinctive color and taste, sure.

                  But that's not all!

                  Black rice is known for being packed with nutrition too.

                  Black rice has high levels of fiber, iron, and other essential nutrients.

                  Woman looking at checklist.
                  Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                  ✅Nutritional benefits of black rice

                  Black rice packs a nutritional-punch!

                  Check this out:

                  Rich in Antioxidants

                  Black rice is packed with antioxidants, mainly anthocyanins.

                  Anthocyanins is the colour that make black rice, well black!

                  And these pigments also are one of the sources that give black rice powerful health-promoting properties.

                  These antioxidants help combat oxidative stress in the body, reducing the risk of chronic diseases.

                  Plate of cooked black rice.

                  Source of Fibre

                  In addition to its antioxidant content, black rice is a good source of fiber.

                  The dietary fiber in black rice promotes digestive health by supporting regular bowel movements and aiding in the prevention of constipation.

                  Fiber also helps regulate blood sugar levels, making black rice a potentially beneficial food if you live with diabetes.

                  Essential Minerals

                  Furthermore, black rice contains essential minerals such as iron and copper, which are so important for your body to make red blood cells and overall energy metabolism.

                  The presence of these minerals makes black rice a nutritious option for those looking to meet their daily nutritional requirements.

                  The nutty flavor and chewy texture of black rice make it a versatile and satisfying addition to various dishes.

                  Got gluten bloat? Get rid of it!

                  Get my PDF Checklist of Foods to Cut Out STAT

                  I want that list

                  🚫When black rice is NOT gluten-free

                  Because you need to know where the gluten could be hiding to make sure you don't eat gluten without meaning to, watch out for these situations.

                  Any of these could make naturally gluten-free black rice, not so gluten-free after all.

                  • Black rice cooked in broth that contains gluten. I LOVE cooking rice in chicken broth because it really gives some flavor to the rice as it's cooking. Here's the downside: chicken broth can have gluten in the form of flavorings (often listed as "yeast"). So if you're cooking black rice at home, make sure you use gluten-free broth. If you're at a restaurant, ask if the rice is truly gluten-free
                  • Black rice as a part of a salad. So I love a big ol' salad, packed with crunchy veggies, a hearty grain and some lean protein (like this Crispy Buffalo Chicken Salad Recipe (gluten-free). But unless you're making it yourself, black rice salads can introduce gluten in the form of other ingredients that aren't naturally gluten-free. Ingredients like barley (not gluten-free) or farro (also not gluten-free) make your black rice salad unsafe to eat. Make your own salads to be sure it's gluten free
                  • Black rice in a pre-packaged or pre-prepared dish. You know those packages of rice and spices and maybe some dried vegetables in the grocery store? They can be so convenient and a great way to have a quick side-dish at dinnertime. The downside? They can pack in some gluten from flavorings, binders or hidden ingredients that introduce gluten into the dish. Be sure to read labels VERY carefully. Check the ingredient list for any gluten-containing items and check to see if gluten is listed on the packages' allergen label
                  Bowl of black rice.

                  🥣How to Cook Black Rice

                  Cooking black rice isn't that different from cooking other kinds of rice.

                  Here's a simple way to cook it:

                  Ingredients:

                  • 1 cup black rice
                  • 1 ¾ cups water or gluten-free broth
                  • Salt (optional)

                  Instructions:

                  1. Rinse the rice: Place the black rice in a fine-mesh strainer and rinse it thoroughly under cold running water. Rinsing helps remove excess surface starch and any impurities from the rice.
                  2. Soak the rice (optional): While you don't have to soak the rice, soaking black rice for 30 minutes to an hour can help to cut the cooking time and improve the texture. If you go the soak route, drain the rice after soaking.
                  3. Combine rice and water or broth: In a medium-sized saucepan, combine the rinsed or soaked black rice with 1 ¾ cups of water or gluten-free chicken broth. If you like, add a pinch of salt for seasoning.
                  4. Bring to a boil: Place the saucepan over medium-high heat and bring the water to a boil.
                  5. Simmer: Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer. Cooking times may vary, but typically black rice takes about 30-40 minutes to cook. If you buy the rice in bulk, use this method for cooking. But if you buy the black rice in a pacakge, check the package instructions for specific times for cooking.
                  6. Check for doneness: After the recommended cooking time, check the rice for doneness. It should be tender but still have a slight chewiness.
                  7. Let it rest: Remove the saucepan from heat and let the black rice sit, covered, for an additional 5-10 minutes. This allows the residual steam to finish cooking the rice and makes it fluffier.
                  8. Fluff with a fork: After letting it rest, use a fork to fluff the rice gently. This helps separate the grains and improve the texture.

                  This will give you 3 cups of cooked black rice.

                  Your black rice is now ready to be served as a side dish, as part of a salad, or in any recipe that calls for rice😋

                  It's cool too because color of black rice transforms from a rich, satin black to a deep purple. Colour changing rice!

                  Black rice salad with feta and tomatoes in a clear bowl.
                  Use cooked black rice in salads like this Easy Black Rice Salad with Feta and Grape Tomatoes🥗

                  🥘Where to use black rice

                  Black rice can be used in so many different dishes! Almost anywhere you're using rice, right now - consider chnaging it up with black rice.

                  Keep in mind, wherever you use it: you'll get that bold purple colour, a more nutty flavor than other rice and a chewier texture.

                  Here's some ideas on where to use black rice:

                  1. Side Dish: Serve black rice as a side dish alongside grilled or roasted meats, vegetables, or seafood. Its cool colour and texture will get an "ohh and ahh" from family members (kids excepted)
                  2. Salads: Toss cooked and cooled black rice into salads to add to add some texture to wilty salads and major nutritional value. Black rice goes with almost all types of fresh veggies, herbs, and will stand up to any dressing you toss it in.
                  3. Stir-Fries: Use black rice as a base for stir-fries instead of plain white rice. Its chewy texture goes well with stir-fried vegetables and the tender chunks of chicken, beef or tofu.
                  4. Grain Bowls: Create grain bowls with a mix of black rice, vegetables, protein (such as grilled chicken or tofu), and your favorite sauce. Try this Chicken & Mango Quinoa Bowls with Peanut Sauce but swap out the quinoa for black rice!
                  5. Sushi Rolls: Swap out traditional white rice with black rice when making sushi rolls.
                  6. Burger Patties: Mix cooked black rice into a veggie burger or your next meat patty for added texture and a nutty taste (fibre bonus in powered-up burgers does not need to be shared with kiddos around the table😉)
                  7. Breakfast Bowls: Yes, you can have rice for breakfast! Hello, millions (?billions) of people do. Including my youngest son. Use black rice as a base for breakfast bowls, topped with fruits, nuts, and a drizzle of honey or maple syrup. Yum😋
                  8. Soup Garnish: Sprinkle cooked black rice on top of soups just before serving. Gives some texture to smooth soups and it looks gorgeous (we eat with our eyes first!) Try some black rice topped on this Roasted Butternut Squash Soup with Coconut Milk.
                  9. Stuffings: Incorporate black rice into stuffings for vegetables like bell peppers or mushrooms. More texture, more nutrition and a fun colour
                  A black bowl filled with a stir-fry and black rice as a base.

                  🙋‍♀️Bottom Line on Black Rice and Your Gluten-Free Diet

                  Black rice is a naturally gluten-free and super nutritious addition to your gluten free diet. If you're looking to change things up from regular basmati or jasmine rice (also gluten-free like all rice), black rice is a great way to spice things up!

                  If you try black rice, let me know in the comments what you thought!

                  ~April

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                    Recipes with Rice

                    • Cooked Basmati Rice in a small green bowl.
                      Perfect Instant Pot Basmati Rice
                    • A large white dish filled with Brown Rice, Broccoli and Feta Salad
                      Broccoli Chickpea Salad with Feta
                    • Chicken and rice soup in a white bowl.
                      Slow Cooker Southwest Chicken and Rice Soup Recipe (15 hands on time)
                    • A white plate filled with chicken and rice.
                      Easy Cast Iron Skillet Chicken and Rice

                    Gluten Free Chicken Fajitas (sheet pan recipe!)

                    November 25, 2023 by April Saunders Leave a Comment

                    Gluten Free Chicken Fajitas with avocado.

                    This recipe for Gluten Free Chicken Fajitas made on ONE PAN will be your new go-to recipe for busy weeknights. These sheet pan chicken fajitas are not only easy to make but they're naturally gluten-free and drool-worthy delicious!

                    This recipe for gluten free chicken fajitas made ON ONE PAN is a total life saver.

                    Your family will be negotiating over who gets the last gluten-free tortilla when you make these chicken fajitas next Taco Tuesday🌮

                    A Chicken Fajita with cilantro and lime on the side.
                    Making gluten-free chicken fajitas on a sheet pan is basically the BEST. One pan to clean up and lots of chicken fajitas to eat😋

                    A total cinch to make, this gluten free chicken fajita recipe has warming, Mexican-inspired spices, fresh bell peppers and zingy red onions.

                    Now, I don't want you to be intimidated by the long ingredient list and / or instructions for these gluten free fajitas, k?

                    The ingredient list is a little on the longer side mostly because of the spices for the chicken and vegetable part of the fajitas and the (optional) toppings for the finished fajitas.

                    But the upside to this recipe? These gluten free chicken fajitas are actually pretty hands-off because it's all cooked on one pan😄

                    And you can have a margarita while the chicken fajita filling cooks in the oven to perfection👌

                    Let's make them!

                    Chicken Fajitas on taco holders on a marble surface.
                    [feast_advanced_jump_to]

                    📝Ingredients for gluten free sheet pan chicken fajitas

                    Gluten Free Chicken Fajita ingredients and toppings.

                    Here's what you'll need to make these fajitas:

                    • Chicken breasts
                    • Olive oil
                    • Paprika
                    • Garlic powder
                    • Onion powder
                    • Chili powder
                    • Dried oregano
                    • Cumin
                    • Salt and pepper
                    • Red, yellow and orange bell pepper
                    • Red onion
                    • Garlic cloves

                    Toppings for this chicken fajita recipe:

                    • Cilantro
                    • Greek yogurt - using this instead of sour cream gets you some more protein!
                    • Avocado
                    • Mozzarella cheese - can also sub-in feta cheese or, if you're feeling fancy (and can find it) cotija cheese!
                    • Lime
                    • Corn tortillas - or other gluten-free tortillas like Mission Brand

                    🔪How to make sheet pan chicken fajitas

                    Ingredients for gluten free chicken fajitas.
                    Cut the chicken breast into cubes, slice the bell peppers and red onion. Gather the spices, garlic and olive oil. Pre-heat oven to 375 degrees F.
                    A white bowl filled with sliced peppers and red onions.
                    In a large mixing bowl, add the diced chicken, olive oil, and all spices. Mix until well combined. Then add the minced garlic, bell peppers and red onion. Mix everything together until the chicken and veggies are evenly coated with the spices and oil.
                    Chicken Fajita ingredients on a sheet pan.
                    Prepare a sheet pan by lining it with parchment paper or lightly greasing it. Spread the seasoned chicken and veggies evenly on the sheet pan. 
                    Chicken fajitas on a sheet pan.
                    Place the sheet pan in the preheated oven and bake for 20-23 minutes or until the chicken is fully cooked to an internal temperature of 165 degree F. 
                    Gluten Free Chicken Fajitas in taco holders.
                    Then, make your fajitas! Using gluten-free tortillas, add some of the chicken fajita mixture and top with avocado, Greek yogurt, mozzarella cheese, cilantro and a squirt of fresh lime juice.

                    🍽️What to serve with chicken fajitas

                    This recipe for chicken fajitas is a meal on it's own so if you don't feel like cookin' up a side dish: no worries!

                    But, if you're looking for a few ideas for what to serve with these gluten-free fajitas, salads or starchy side dishes go great!

                    Here's a few ideas:

                    • Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing
                    • Simple Romaine Salad with Radish and Parmesan
                    • Easy Butter Lettuce Salad with Pomegranates and Pistachios
                    • Oven Roasted Cinnamon Sweet Potatoes (Cubed)
                    • Best Roasted Tenderstem Broccoli Recipe
                    • Easy Quinoa Salad with Feta

                    🥡Storage and Leftovers

                    Leftovers of the chicken fajita filling can be used for gluten-free fajitas the next day!

                    Just keep the chicken and pepper mixture in a separate air-tight container in the fridge.

                    Re-heat portions of the chicken fajita filling as you need and add to a tortilla.

                    Another way to enjoy leftovers?

                    Have the chicken fajita filling on top of a bed of greens for an easy fajita salad recipe😄

                    🙋‍♀️What makes this chicken fajita recipe gluten free?

                    The ingredients are super fresh in this recipe: fresh bell peppers, the red onion, the garlic, cilantro, etc, etc.

                    And they're naturally gluten-free.

                    Just make sure you're getting the gluten-free tortillas. I love Mission brand gluten-free tortillas. They really taste and "act" like the regular kind.

                    But corn tortillas would also be delicious and are - typically - gluten-free.

                    Just make sure to double check the label for any obvious or sneaky (aka hidden) gluten.

                    Gluten Free Chicken Fajitas on a sheet pan.

                    One more place to look out for gluten: if you use a pre-made taco spice.

                    First, like NO JUDGEMENT at all. You gotta save a few minutes where you can.

                    But DO look closely at the ingredient list. That taco spice package could contain gluten in the form of a flavoring agent or binder.

                    I also have a recipe for Homemade Taco Seasoning🌮 that you could use for this fajita recipe too.

                    Alight I hope you love these gluten free chicken fajitas!

                    Don't forget to get in on ALL the gluten-free action by putting in your email below. I'll send you easy to make and lick-the-bowl delicious recipes every week.

                    ~April

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                      Submit

                      📖 Recipe

                      A Chicken Fajita with cilantro and lime on the side.

                      Gluten Free Chicken Fajitas (sheet pan recipe)

                      Gluten Free Chicken Fajitas made on ONE PAN will be your new go-to recipe for busy weeknights. These sheet pan chicken fajitas are not only easy to make but they're naturally gluten-free and drool-worthy delicious!
                      5 from 5 votes
                      Print Pin Rate
                      Course: Main Course
                      Cuisine: Mexican
                      Keyword: Fajitas
                      Prep Time: 15 minutes minutes
                      Cook Time: 20 minutes minutes
                      Total Time: 35 minutes minutes
                      Servings: 6 adults
                      Author: April Saunders

                      Ingredients

                      • 2 lbs chicken breast, diced About 3-4 medium breasts
                      • 2 tablespoon olive oil
                      • ½ teaspoon paprika
                      • ½ teaspoon garlic powder
                      • ½ teaspoon onion powder
                      • ½ teaspoon Chili powder
                      • ½ teaspoon dried oregano
                      • ½ teaspoon cumin
                      • 1 teaspoon black pepper or to taste
                      • 1 teaspoon salt or to taste
                      • 1 red bell pepper sliced
                      • 1 yellow bell pepper sliced
                      • 1 orange bell pepper sliced
                      • 1 red onion sliced
                      • 2 garlic cloves minced
                      • 1 bunch cilantro chopped
                      • 2 tablespoon Greek yogurt for topping
                      • 1 avocado diced, for topping
                      • 1 cup mozzarella shredded, for topping
                      • 1 lime juiced, for topping
                      • 12 corn tortillas or other gluten-free version

                      Instructions

                      • Preheat your oven to 375 degrees Fahrenheit (190°C) to so it's ready when your fajitas are prepared. Cover a large rimmed sheet pan with parchment paper.
                      • Prepare the Chicken and Veggies: In a large mixing bowl, add the diced chicken, olive oil, paprika, garlic powder, onion powder, chili powder, dried oregano, cumin, salt, and black pepper to the bowl. Mix until well combined. Then add the minced garlic, sliced red, yellow, and orange bell peppers, and sliced red onion. Mix everything together until the chicken and veggies are evenly coated with the spices and oil.
                      • Arrange on a Sheet Pan: Spread the seasoned chicken and veggies evenly across the sheet pan. Make sure they're in a single layer. This will help them cook evenly.
                      • Bake the Fajitas: Place the sheet pan in the preheated oven and bake for 20-23 minutes or until the chicken is fully cooked to an internal temperature of 165 degree F. Make sure to check the chicken for doneness with an instant read thermometer, as cooking times may vary slightly depending on your oven.
                      • Assemble Your Fajitas: Once your chicken fajitas are cooked to perfection, it's time to assemble your meal. Warm your tortillas according to package instructions or personal preference.
                      • Toppings and Serving: Place a generous portion of the cooked chicken and veggie mixture onto each tortilla. Squeeze fresh lime juice over the filling, add diced avocado, a dollop of Greek yogurt, a sprinkle of shredded mozzarella, and a garnish of chopped cilantro.

                      Notes

                      Leftovers will be good in the fridge for up to 3 days. Re-heat and serve.
                      Note: when baking the fajitas, some of the water in the bell peppers will come out of the peppers but that's totally normal.
                      Nutrition information is for 3 chicken fajitas made with all toppings.
                      Nutrition Facts
                      Gluten Free Chicken Fajitas (sheet pan recipe)
                      Amount per Serving
                      Calories
                      727
                      % Daily Value*
                      Fat
                       
                      29
                      g
                      45
                      %
                      Saturated Fat
                       
                      8
                      g
                      50
                      %
                      Trans Fat
                       
                      0.03
                      g
                      Polyunsaturated Fat
                       
                      4
                      g
                      Monounsaturated Fat
                       
                      15
                      g
                      Cholesterol
                       
                      167
                      mg
                      56
                      %
                      Sodium
                       
                      3728
                      mg
                      162
                      %
                      Potassium
                       
                      1725
                      mg
                      49
                      %
                      Carbohydrates
                       
                      60
                      g
                      20
                      %
                      Fiber
                       
                      11
                      g
                      46
                      %
                      Sugar
                       
                      8
                      g
                      9
                      %
                      Protein
                       
                      63
                      g
                      126
                      %
                      Vitamin A
                       
                      2429
                      IU
                      49
                      %
                      Vitamin C
                       
                      143
                      mg
                      173
                      %
                      Calcium
                       
                      284
                      mg
                      28
                      %
                      Iron
                       
                      4
                      mg
                      22
                      %
                      * Percent Daily Values are based on a 2000 calorie diet.
                      Calories
                      727
                      Nutrition Facts

                      Easy Ground Turkey Soup Recipe (30 minutes)

                      November 19, 2023 by April Saunders Leave a Comment

                      Ground turkey soup with tomatoes and vegetables in a small bowl.

                      This delicious Ground Turkey Soup is a healthy soup that you can make in just 30 minutes! This ground turkey soup recipe uses simple ingredients like lean ground turkey, sweet corn, canned seasoned tomatoes, and some dried herbs. Soups on!🥣

                      You know when you find a recipe that hits all the marks?

                      I'm talking:

                      • Gluten-free
                      • Easy to make
                      • And really yummy

                      I think you know what I mean. And this Ground Turkey Soup recipe is one of those recipes.

                      If you make this once, it'll become one of those go-to recipes. And the whole family is gonna lick their bowls clean after eating this soup.

                      Ground turkey soup with tomatoes and vegetables in a small bowl.
                      The tomatoes and tomato paste cook down in this ground turkey recipe to give a rich, can-I-have-some-more-please flavor.

                      I used to think making soup was a hard and / or complicated thing to do but lemme tell you: it's not!

                      This easy recipe for ground turkey soup is a perfect example of how you can get a healthy meal on the table that's gluten-free.

                      AND the kids won't care that it's gluten-free😄

                      If you're into gluten-free and easy soups, definitely save some of these recipes for later too:

                      • Easy Weeknight Hamburger Soup with Sweet Potatoes in a blue bowl on a brown wood table
                        Hamburger Soup with Sweet Potatoes (easy recipe)
                      • A bowl of roasted butternut squash soup on a grey placemat.
                        Roasted Butternut Squash Soup with Coconut Milk
                      • A small green bowl of Healthy Insta Pot Chicken Tortilla Soup on a off-white placemat
                        Chicken Tortilla Soup (no beans)
                      • A small white bowl of black bean soup on a grey tea towel with a silver spoon beside
                        Easy Instant Pot Back Bean Soup with Roasted Red Peppers (gluten-free)
                      See more Gluten-Free Soup Recipes →

                      Alright now let's get making this recipe for ground turkey soup!

                      [feast_advanced_jump_to]

                      📝Ingredients for ground turkey soup

                      • Shallot
                      • Celery
                      • Ground turkey, about 0.5 kg or 1 lb
                      • Seasoned, stewed tomatoes
                      • Tomato paste
                      • Frozen corn - or canned works too
                      • Dried oregano
                      • Dried basil
                      • Chicken broth - be sure to make sure your chicken broth is gluten-free.
                      • Salt and pepper

                      See recipe card below for quantities and the substitutions list too.

                      Ground turkey soup with tomatoes and vegetables in a small bowl.
                      A ground turkey soup recipe you'll keep coming back to - packed with veggies and a perfect meal to make on a busy weeknight when you don't feel like cooking.

                      🔪How to make ground turkey soup

                      Pot with onions cooking in it.
                      Heat 1 tablespoon of oil in a large pot over medium heat. Saute onion, stirring frequently until soft about 1 min.
                      Chopped celery on cooking ground turkey.
                      Add ground turkey and cook until no pink remains. Add celery.
                      Pot full of ground turkey soup ingredients.
                      Then add the diced tomatoes, tomato paste, frozen corn, oregano, basil and a pinch of salt and some pepper. Stir to combine.
                      Easy Weeknight Ground Turkey Soup_before simmer.
                      Then add the chicken stalk and put the lid on the pot. Bring to a simmer on medium heat for about 10-15 minutes. Taste and add salt and pepper if needed.
                      Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these sneay ingredients and avoid gluten to feel better fast.

                      🔄Substitutions

                      Here's a few swaps you can make if you don't have everything on the ingredient list:

                      • 🧅Shallots - if you don't have shallots you can use a sweet onion or even a cooking onion
                      • 🌽Frozen corn - if you don't have frozen corn, canned corn will work just fine. Be sure to drain it if you use canned corn
                      • 🍅Canned tomatoes - in general, but especially for this soup recipe, I love the San Marzano canned tomatoes. But if you don't have them or can't find them, just use what you have - canned diced tomatoes can do the job
                      • 🍚Add rice - love rice in ground turkey soup (or soup in general?) ME TOO. Swap out the corn and add some cooked rice into the soup
                      Small bowl of ground turkey tomato soup.
                      After simmering for about 15 minutes, this ground turkey soup is perfected. So herbaceous with a classic blend of dried oregano and basil🍃

                      💃Using your Instant Pot or Slow Cooker

                      I usually make this turkey soup with vegetables on the stovetop in a large pot.

                      But if you want, you can easily make it in the Instant Pot or Slow Cooker.

                      • Instant Pot version - to make this soup in the Instant Pot, first use the "Saute" function to cook the onion and ground turkey. Then follow the rest of the instructions, adding all the ingredients into the Instant Pot. Next, put the lid securely on the Instant Pot and change the setting to "Soup". Once the timer goes, carefully let the steam out by releasing the pressure valve. And once safe to do so, open the lid, stir and serve.
                      • Slow Cooker version - to make this soup in the slow cooker, first cook the ground turkey, onion and celery on a non-stick pan (or saucepan) on the stovetop. Once the meat is cooked through and the onion and celery is soft, add the ground turkey mixture to the slow cooker. Then add all other ingredients. Set the slow cooker on low for 6 hours or high for 3 hours. Stir occasionally and taste before serving.

                      🥡Storage and Freezing

                      This ground turkey soup will be good in the fridge for up to 4 days.

                      Simply re-heat on the stove or in the microwave.

                      You can freeze this ground turkey soup too. Simply let it cool down and then put it in an air-tight container.

                      You can freeze it for up to 3 months. Bring it out of the freezer the night before you want to eat it and then re-heat on the stovetop.

                      A white plate with pasta and a ground turkey sauce on top.

                      Extra ground turkey?

                      Ground Turkey Pasta Sauce (Instant Pot Recipe)

                      A plate of pasta that the whole family will devour.

                      Get the recipe

                      🏅Top Tips

                      No need to measure (ie, weigh) your ground turkey. This recipe is pretty forgiving so if it's a little more (or less) than what the recipe is calling for, no biggie. And unless it's a MASSIVE package of ground turkey, just use up all the ground turkey in the soup. No fun wrapping up a tiny bit of meat!

                      Season your ground turkey - and the soup - as you go. If your canned tomatoes and / or chicken broth do NOT have sodium added, you'll need to add it in. I like to add some to the ground turkey when it's cooking; after I add the broth; and then again after tasting how the soup is coming along after it simmers for a bit.

                      I hope you love this ground turkey soup like we do!

                      If you do try it please, rate and comment below. I love hearing from you❣️

                      ~April

                      👀More Gluten-Free Dinner Recipes

                      • Gluten Free Chicken Fajitas with avocado.
                        Gluten Free Chicken Fajitas (sheet pan recipe!)
                      • A white plate filled with baked Feta and Cherry Tomato Pasta
                        Baked Feta and Cherry Tomato Pasta (gluten-free)
                      • Boneless pork loin chops in a cast iron pan.
                        Cast Iron Skillet Boneless Pork Chops with Homemade Spice Rub
                      • Chicken Breasts cooked in a cast iron skillet
                        Cast Iron Skillet Chicken Breast

                      There was a problem with your submission. Please review the fields below.

                        Submit

                        📖 Recipe

                        Ground turkey soup with tomatoes and vegetables in a small bowl.

                        Easy Ground Turkey Soup

                        This recipe for Ground Turkey Soup is a healthy, easy soup that you can make on a weeknight in just 30 minutes! This soup uses simple ingredients like sweet corn, canned seasoned tomatoes, and a few dried herbs.
                        5 from 5 votes
                        Print Pin Rate
                        Course: Main Course, Soup
                        Cuisine: American
                        Keyword: easy soup, turkey soup
                        Prep Time: 10 minutes minutes
                        Cook Time: 20 minutes minutes
                        Total Time: 30 minutes minutes
                        Servings: 4 people
                        Author: April Saunders

                        Ingredients

                        • 2 shallots or 1 small sweet onion, diced
                        • 3 stalks celery, diced
                        • 1 pkg ground turkey meat about 0.5kg or 500 grams
                        • 3.5 cups seasoned, stewed tomatoes, large pieces  1 large can, 28 oz
                        • ½ cup tomato paste 1 small can, 5.5 oz
                        • 1.5 cups frozen corn
                        • 2 teaspoon dried oregano
                        • 2 teaspoon dried basil
                        • 4 cups low sodium chicken broth gluten-free
                        • 1 teaspoon Kosher salt
                        • Fresh ground pepper

                        Instructions

                        • Heat 1 tablespoon of oil in a large pot over medium heat. Saute onion, stirring frequently until soft about 1 min.
                        • Add ground turkey and cook until no pink remains, breaking up as you go, with a wooden spoon.
                        • Then add the diced celery, stewed tomatoes, tomato paste, frozen corn, oregano, basil and the Kosher salt and some fresh pepper. Stir to combine and break up the tomatoes with a wooden spoon.
                        • Then add the chicken stalk and put the lid on the pot. Bring to a gentle boil and then turn down heat and simmer on low-medium heat for about 10 minutes.
                        • Taste halfway through and add salt and pepper to taste if needed. Serve hot.

                        Notes

                        Makes about 12 cups of soup.
                        Leftovers are good for up to 4 days in fridge. Re-heat and add some broth if needed.
                        Nutrition information is approximate and based on 2 cups of soup.
                        Nutrition Facts
                        Easy Ground Turkey Soup
                        Amount per Serving
                        Calories
                        330
                        % Daily Value*
                        Fat
                         
                        5
                        g
                        8
                        %
                        Saturated Fat
                         
                        1
                        g
                        6
                        %
                        Trans Fat
                         
                        0.02
                        g
                        Polyunsaturated Fat
                         
                        2
                        g
                        Monounsaturated Fat
                         
                        2
                        g
                        Cholesterol
                         
                        69
                        mg
                        23
                        %
                        Sodium
                         
                        1393
                        mg
                        61
                        %
                        Potassium
                         
                        1560
                        mg
                        45
                        %
                        Carbohydrates
                         
                        39
                        g
                        13
                        %
                        Fiber
                         
                        6
                        g
                        25
                        %
                        Sugar
                         
                        12
                        g
                        13
                        %
                        Protein
                         
                        40
                        g
                        80
                        %
                        Vitamin A
                         
                        873
                        IU
                        17
                        %
                        Vitamin C
                         
                        28
                        mg
                        34
                        %
                        Calcium
                         
                        143
                        mg
                        14
                        %
                        Iron
                         
                        6
                        mg
                        33
                        %
                        * Percent Daily Values are based on a 2000 calorie diet.
                        Calories
                        330
                        Nutrition Facts

                        Is Tabasco Hot Sauce Gluten Free? (This is THE Brand)

                        November 1, 2023 by April Saunders Leave a Comment

                        A Tabasco brand hot sauce bottle.

                        Tabasco Brand Hot sauce is gluten-free! Great news for you because now you can avoid gluten AND bland tasting food. Dive into the world of all things gluten-free hot sauce in this spicy article🥵

                        🔥Is TABASCO® brand hot sauce gluten free?

                        Yes, Tabasco brand hot sauce is gluten free!

                        That's good news for us that love spicy foods but need to avoid gluten.

                        In fact, none of the ingredients in Tabasco brand hot sauce contain gluten.

                        Plus, on the companies' website, they state that their Original Hot Pepper Sauce is:

                        "Considered Gluten Free according to the definitions set forth by the FDA."

                        Just how awesome is it to know that you can shake some of this spicy condiment on your tacos anytime and NOT have to worry about being bloated or in pain from gluten the next day?! Yay!

                        Hot sauce in a bowl with chili peppers around.
                        Tabasco brand hot sauce is one of the most popular hot sauce brands in the world! It's good to know you can enjoy it's spicy kick whenever you want and not have to worry about gluten.

                        📝Ingredients in TABASCO® hot sauce

                        There are only 3 ingredients in Original Tabasco hot sauce:

                        - Chili peppers

                        - Distilled vinegar

                        - Salt

                        A simple list of ingredients, if I ever did see one.

                        So, where does all the flavor come from?

                        TABASCO® Original Red Pepper Sauce is aged in white oak barrels for up to three years, before bottling. 

                        Kinda like a good red wine: gets better with time😄

                        Hot sauce in a small jar on a blue table.

                        🙋‍♀️Types of Vinegars

                        If your spidey-senses went up when you read that Tabasco sauce has vinegar in it, you're on the right track.

                        Why?

                        Because some vinegars contain gluten. 

                        Here's the deal:

                        Pure vinegar, such as white vinegar, apple cider vinegar, and many other types of vinegar, is typically gluten-free. 

                        During the fermentation process, any gluten-containing grains used are converted into alcohol, and then into acetic acid, which is the main component of vinegar. 

                        This process effectively removes gluten from the final vinegar product.

                        However, there's a catch: some specialty flavored vinegars or vinegar-based condiments may have additional ingredients that could introduce gluten into the product. 

                        For example, malt vinegar is traditionally made from barley, which contains gluten.

                        So malt vinegar does contain trace amounts of gluten, and it's generally best to avoid malted vinegar if you're trying to avoid all sources of gluten, even small amounts.

                        Dried hot peppers on a wood countertop.

                        🥣Who makes TABASCO® brand hot pepper sauce?

                        Tabasco® Brand products are made by McIlhenny Company, founded by Edmund McIlhenny in 1868 on Avery Island, Louisiana.

                        It was on that very same island that Mcllhenny developed the recipe for TABASCO® Original Red Pepper Sauce.

                        And he told his children. And his children's children.

                        And his children's children's children...well. You get the idea.

                        That recipe for hot pepper sauce was passed down for generations.

                        To this day, the company is still family-owned and -operated on that very same island.

                        A spread of Mexican food on a blue tabletop.

                        📚The short history of TABASCO® hot sauce

                        So get this!

                        One guy back in 1868(!) created this peppery sauce we love today.

                        Edmund McIlhenny found the diet of the Reconstruction South pretty bland and boring, especially by Louisiana standards.

                        So, Edmund decided to create a pepper sauce to give the food some flavor and zing.

                        A few (hundred) pepper plants and a specialized bottle that allows the sauce to to be "sprinkled on" and not poured on later, Original Tabasco Sauce was born! 

                        To this day, the process of making the pepper sauce is managed on it's humble origins: on Avery Island, Louisiana.

                        Now the classic pepper sauce is beloved all over the world and sold in over 195 countries and territories! 

                        A white plate with eggs benedict.
                        Eggs are just calling out for a little shake-shake of Tabasco on top😋

                        ✅Other kinds of TABASCO® hot sauce

                        Tabasco brand didn't stop at the OG.

                        They have a whole bunch of hot pepper sauces to put a kick of flavor into your foods.

                        Here's some of the different kinds of pepper sauce they offer:

                        1. Tabasco Original Red Sauce: This is the classic and most well-known Tabasco sauce. It's made from aged red peppers, salt, and vinegar. It has a tangy, spicy flavor and is the standard Tabasco sauce used on so many things!
                        2. Tabasco Green Sauce: The Green Sauce is made from jalapeño peppers and has a milder heat level compared to the original red sauce. So if you're lookin' to sweat a little less at the dinner table, this is for you. It provides a fresh, tangy flavor with a hint of garlic.
                        3. Tabasco Chipotle Sauce: This smoky and rich sauce is made from smoked, dried jalapeño peppers, known as chipotle peppers. It has a distinct smoky flavor and moderate heat.
                        4. Tabasco Garlic Pepper Sauce: This sauce combines mellow garlic with three different peppers: red, cayenne, and mellow habanero. It offers a balanced blend of spice and garlic flavor.
                        5. Tabasco Habanero Sauce: Made from fiery habanero peppers, this sauce packs a punch in terms of heat. It has a fruity and intense spiciness that fans of hot sauces often enjoy.
                        6. Tabasco Sweet and Spicy: This sauce combines the heat of red peppers with a touch of sweetness, making it a versatile option for various dishes.
                        7. Tabasco Buffalo Style Hot Sauce: This sauce is a tribute to classic buffalo wing sauce. It provides a tangy, spicy kick with buttery notes, ideal for chicken wings and other savory snacks. You could use it in this recipe for Crispy Buffalo Chicken Salad or these Buffalo Cauliflower Wings (gluten-free)
                        8. Tabasco Scorpion Sauce: One of the spicier options from Tabasco, the Scorpion Sauce features scorpion peppers, which are known for their intense heat. It's not for the faint of heart.

                        🔥Check out Tabasco's Brands website for a full list of not only all their different kinds of tabasco pepper sauce but their heat levels too!🔥


                        cheat sheet - foods to avoid GF (cover) (1)
                        Bloated after eating? You may have eaten gluten - and not even known it! Grab this cheat sheet to find out if you're eating any sneaky sources of gluten.

                        🚫When is hot sauce NOT safe for your gluten-free diet?

                        Yes, you're probably safe having hot sauce and you're definitely okay having the Tabasco Brand Original Hot Sauce.

                        But you want to check the ingredient list on any other hot sauce bottle you come across to make sure there are no gluten containing ingredients. 

                        Read the labels, product packaging and / or check the manufacture's website for information.

                        Just because a product doesn't have a third-party certification, doesn't mean it's not gluten-free. It just means the company, for whatever reason, didn't go through the certification process.

                        Here's some ingredients to look out for on different hot sauces as they may introduce gluten into the final product:

                        1. Wheat Starch: This is a common additive in processed foods, and it's made from wheat so look out. The final product may still contain residual gluten, making it not a great for you if you're avoiding all gluten for because of gluten sensitivity or celiac disease.
                        2. Malt Extract or Flavoring: Malt is usually made from barley, which contains gluten. Foods and beverages that contain malt extract or flavoring are best avoided if you're avoiding all gluten for because of gluten sensitivity or celiac disease.
                        3. Hydrolyzed Wheat Protein: This additive is often used as a flavor enhancer. It's made from wheat and can contain gluten.
                        4. Modified Food Starch: While modified food starch can be derived from a few different sources, including corn and potatoes, it might also come from wheat. To find out for sure, check the label of the packaging, the companies website and / or contact the company.
                        5. Caramel Color: Some types of caramel color are made from barley malt, which contains gluten. Other types are gluten-free, so to find out for sure, you'd have to contact the manufacturer.
                        6. Dextrin: Dextrin can be derived from various starches, including wheat, and may contain gluten. Check the label or contact the manufacturer to know of sure.
                        7. Wheat-Based Thickeners: Ingredients like wheat flour or wheat gluten are often used as thickeners in soups, sauces, and gravies.
                        8. Brewer's Yeast: Brewer's yeast is often a byproduct of beer production and can contain gluten. It's different from nutritional yeast, which is typically gluten-free.
                        9. Barley and Rye Ingredients: Foods and additives that include barley or rye or their derivatives, such as barley malt or rye flour, contain gluten.
                        10. Spelt and Kamut: These grains are closely related to wheat and contain gluten. Products containing spelt or kamut are not safe for those avoiding gluten.
                        Hot wings on parchment paper.
                        Not only is it "certified delicious", Tabasco brand hot sauce is certified gluten-free which makes it a go-to spicy condiment for you on your gluten-free diet! Perfect for some gluten-free chicken wings😋

                        🥘Where to use hot sauce

                        Mexican cuisine is one of the most common places I see hot sauce front and centre on the table at restaurants.

                        But this hot pepper sauce isn't just for tacos and enchiladas!

                        There's so many different foods and dishes that you can add a kick of heat and sweet to.

                        Try these on for size:

                        • 🔥Add hot sauce to your tacos for an extra kick of flavor and heat.
                        • 🍳Drizzle hot sauce over your scrambled eggs to spice up your breakfast.
                        • 🐔Mix hot sauce into your marinade for grilled chicken to infuse it with a fiery taste.
                        • 🥣Stir hot sauce into your chili to give it an extra layer of spiciness.
                        • 🍕Splash hot sauce on your pizza for a zesty and bold flavor boost.
                        • 😋Dip your french fries in hot sauce for a unique and spicy twist on a classic snack.
                        • 🐷Brush hot sauce onto your barbecued ribs to create a delicious, fiery glaze

                        🙋‍♀️Now I want to hear from you

                        Do you love hot sauce? Where do you use it?

                        Are you glad to hear it's gluten-free?!

                        Comment below and have your say😄

                        ~April

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                          Air Fryer Pumpkin Baked Oats Recipe

                          October 22, 2023 by April Saunders Leave a Comment

                          Slices of pumpkin Baked Oats with chocolate chips with a knife.

                          This recipe for Pumpkin Baked Oats made in the air fryer oven is a delicious and healthy gluten-free breakfast. Made with high-fibre oats, canned pumpkin, and mashed bananas, these pumpkin baked oats will be your go-to breakfast this autumn!

                          Hellllo autumn!

                          With the fall season upon us, let's get into all things PUMPKIN, shall we?

                          Loaf pan of pumpkin baked oatmeal.

                          Case in point: pumpkin baked oatmeal!

                          A delicious, gluten-free breakfast you can make ahead in your air fryer convection oven and enjoy with a cup of coffee in the morning☕

                          These air fryer pumpkin baked oats have no sugar (except for some optional chocolate chips on the top), PLUS they're super easy to make

                          Pumpkin lover?

                          Check out these fall and pumpkin-forward recipes too:

                          • A white plate filled with pumpkin cookies.
                            Gluten Free Pumpkin Cookies
                          • A loaf of pumpkin bread topped with pepitas with a gold knife beside.
                            Gluten Free Pumpkin Loaf Recipe
                          • A bowl of roasted butternut squash soup on a grey placemat.
                            Roasted Butternut Squash Soup with Coconut Milk
                          • A stack of pumpkin scones on a white plate
                            Healthy Gluten-Free Pumpkin "Scones"
                          [feast_advanced_jump_to]

                          📝Ingredients in pumpkin baked oats

                          Ingredients for pumpkin baked oats.
                          • Pure canned pumpkin
                          • Almond milk
                          • 1 banana mashed
                          • Gluten-free rolled oats
                          • Baking powder
                          • Pumpkin spice
                          • Salt
                          • Chocolate chips
                          Slices of pumpkin Baked Oats with chocolate chips with a knife.
                          Pumpkin baked oatmeal made in the air fryer means a short baking time and baked oats that stay fresh and soft for days😋

                          🔄Helpful Ingredient Notes

                          • Pure canned pumpkin - ONLY use pure, canned pumpkin for this recipe. Don't use pumpkin pie filling because that has sugar, salt and other spices typically.
                          • Type of milk - you can use any kind of milk - I prefer almond but oat milk and just regular cow's milk will produce similar results (with a slightly different taste)
                          • Gluten-free rolled oats - look for rolled oats that are lablled "gluten-free". Oats are a naturally gluten-free food on their own but can get "contaiminated" with gluten through the farming or processing process. Avoid "quick cooking oats" and avoid steel cut oats for this baked oats recipe
                          • Chocolate chips - most chocolate chips are naturally gluten-free but check the ingredient list and packaging to double check the brand you buy

                          Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                          🔪How to make pumpkin baked oats

                          Canned pumpkin, banana, almond milk in a small bowl.
                          Line a loaf pan with parchment paper. dd the canned pumpkin, almond milk and banana to a medium bowl.
                          Mashed pumpkin in a small bowl with other wet ingredients.
                          Stir together with a fork to combine fully. Mash out any large lumps of banana (but it doesn't have to be perfectly smooth.)
                          Oats and other dry ingredients in a small bowl.
                          In a separate medium bowl, add the oats, baking powder, pumpkin spice and salt. Stir to combine.
                          Pumpkin baked oats batter in a small bowl.
                          Add the oats mixture to the bowl with the pumpkin mixture. Stir until combined fully with a spatula.
                          Baked pumpkin oats batter in a loaf pan before baking.
                          Add the pumpkin baked oat batter to the loaf pan with parchment paper. Spread out evenly.
                          Chocolate chips on top of pumpkin baked oats batter in a loaf pan.
                          Top with chocolate chips.
                          Bake in the air fryer for 27 minutes at 350 degrees F.

                          🥡Storage and Freezing

                          These pumpkin baked oats are good for about 3 days on the counter in an air-tight container.

                          If you want, make 2 batches and then wrap cut squares of the pumpkin baked oats in parchment paper and freeze for up to 3 months.

                          I hope you love these pumpkin baked oats like we do!

                          ~April

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                            📖 Recipe

                            Slices of pumpkin Baked Oats with chocolate chips.

                            Air Fryer Pumpkin Baked Oats

                            This recipe for Pumpkin Baked Oats made in the air fryer oven is a delicious and healthy gluten-free breakfast. Made with high-fibre oats, canned pumpkin, and mashed bananas, they're soft and so yummy!
                            5 from 5 votes
                            Print Pin Rate
                            Course: Breakfast
                            Cuisine: American
                            Keyword: air fryer, baked oats
                            Prep Time: 10 minutes minutes
                            Cook Time: 27 minutes minutes
                            Total Time: 37 minutes minutes
                            Servings: 6 slices
                            Author: April Saunders

                            Equipment

                            • 1 Air Fryer / convection oven

                            Ingredients

                            • ⅔ cup pure canned pumpkin
                            • ¾ cup almond milk
                            • 1 banana mashed
                            • 1 ¼ cup oats gluten-free
                            • 1 teaspoon baking powder
                            • 1 teaspoon pumpkin spice
                            • ⅓ teaspoon salt
                            • 2 tablespoon chocolate chips

                            Instructions

                            • Line a loaf pan with parchment paper.
                            • Add the canned pumpkin, almond milk and banana to a medium bowl and stir with a fork to combine fully. Mash out any large lumps of banana (but it doesn't have to be perfectly smooth.)
                            • In a separate medium bowl, add the oats, baking powder, pumpkin spice and salt. Stir to combine.
                            • Add dry ingredients with the oats to the bowl with the pumpkin mixture.
                            • Stir until combined fully with a spatula.
                            • Add the pumpkin oat batter to the loaf pan with parchment paper. Spread out evenly.
                            • Top with chocolate chips.
                            • Bake in the air fryer / convection oven for 27 minutes at 350 degrees F.
                            • Serve warm.

                            Notes

                            Note on air fryer setting: mine turns out perfectly at 350 degrees F for 27 minutes on the low fan setting.
                            You can also check to see if it's done if an inserted toothpick comes out clean or if the centre top of the loaf is springy to the touch.
                            Baked oats will stay fresh and soft on the counter in an air-tight container for 3 days.
                            Nutrition information is approximate and for ⅙ of the loaf.
                             
                            Nutrition Facts
                            Air Fryer Pumpkin Baked Oats
                            Amount per Serving
                            Calories
                            122
                            % Daily Value*
                            Fat
                             
                            3
                            g
                            5
                            %
                            Saturated Fat
                             
                            1
                            g
                            6
                            %
                            Polyunsaturated Fat
                             
                            1
                            g
                            Monounsaturated Fat
                             
                            1
                            g
                            Sodium
                             
                            243
                            mg
                            11
                            %
                            Potassium
                             
                            204
                            mg
                            6
                            %
                            Carbohydrates
                             
                            22
                            g
                            7
                            %
                            Fiber
                             
                            3
                            g
                            13
                            %
                            Sugar
                             
                            6
                            g
                            7
                            %
                            Protein
                             
                            3
                            g
                            6
                            %
                            Vitamin A
                             
                            4250
                            IU
                            85
                            %
                            Vitamin C
                             
                            3
                            mg
                            4
                            %
                            Calcium
                             
                            99
                            mg
                            10
                            %
                            Iron
                             
                            1
                            mg
                            6
                            %
                            * Percent Daily Values are based on a 2000 calorie diet.
                            Calories
                            122
                            Nutrition Facts

                            Healthy Quinoa Spinach Soup with White Beans

                            October 17, 2023 by April Saunders Leave a Comment

                            Bowl of Quinoa Spinach Soup and Tomatoes with white beans.

                            This Quinoa Spinach Soup with White Kidney Beans is a like a warm hug on a cold day. Protein-packed quinoa, fresh spinach, bright tomatoes and filling white beans come together for a super nutritious soup. You're gonna love it😍

                            Can you feel it? 

                            It's that time of year.

                            The time of year when it's COLD.

                            Bowl of Quinoa Spinach Soup and Tomatoes with white beans.

                            It's cold and it's dark.

                            At like 4:30p🫢

                            And all you wanna do,is just get a healthy supper on the table and watch Ted Lasso already.

                            This quinoa spinach soup recipe can help you do just that!

                            My hope is that this will be your new favorite soup.

                            This is comfort food.

                            But like good-for-you comfort food😄

                            [feast_advanced_jump_to]

                            📝Ingredients for quinoa spinach soup

                            Here's what you'll need to make this easy spinach and quinoa soup:

                            • Quinoa - cooked
                            • Olive oil
                            • 1 onion - shallots are nice if you have them
                            • Fresh garlic
                            • Fresh baby spinach leaves
                            • Canned diced tomatoes
                            • Low-sodium vegetable broth - make sure it's gluten-free broth!
                            • Dried basil
                            • Dried oregano
                            • White kidney beans - also known as cannellini beans
                            • Salt and pepper

                            It’s the kind of simple soup that can get you back on the healthy-and-feeling-good bandwagon.

                            Bowl of Quinoa Spinach Soup with White Kidney Beans.

                            🔄Substitutions

                            There's a few swaps you can make if you don't have - or can't get - all the ingredients above.

                            • No fresh baby spinach? You can use chopped kale instead of spinach or frozen chopped kale or spinach. Either will work great
                            • No white kidney beans? Any beans will do. Try black beans instead or even chickpeas
                            • No quinoa? Go for cooked rice instead! Just know that with leftovers, the cooked rice will soak up some broth as it sits in the fridge so you may have to thin out leftovers as you heat them back up with extra broth
                            • No vegetable stock? If you're short on vegetable stock you can use chicken instead. Again just make sure it's gluten-free too😄

                            And if you have extra roasted vegetables or leftover sweet potatoes that have been roasted, feel free to throw those in too!

                            🔪How to make quinoa spinach soup

                            A small pot with quinoa cooking in it on a stovetop
                            Cook quinoa according to package instructions.
                            Oil in a large pot heating up.
                            When the quinoa is almost done, heat oil on medium in large pot.
                            Chopped onions and garlic in a large pot with oil being stirred by a wooden spoon.
                            Saute onion and garlic for a couple minutes. Add a pinch of salt.
                            Large soup pot fill with spinach and onions, garlic with a wooden spoon.
                            Add spinach and cook for another minute, stirring frequently, until spinach is completely wilted.
                            Large soup pot showing beans, spices, quinoa and tomatoes.
                            Add in tomatoes, vegetable broth, dried spices, cooked quinoa, and white beans. Add some fresh ground pepper here too. Cover and simmer for about 15 minutes on medium heat.
                            Large soup pot with spinach and tomato soup with a ladle.
                            Taste before serving. Add salt and pepper if needed. Serve hot.

                            🥡Storage and Leftovers

                            This soup will be good in the fridge for up to 3 days. Simply re-heat on the stove.

                            Sometimes you'll need a little more broth to thin it out if the soup thickens up on you. The quinoa is really good at sucking up that moisture😅

                            Also, did you know that your CHICKEN BROTH could have gluten in it?!🤯

                            Yah. I know. It's true.

                            Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                            I hope you try quinoa soup with spinach and love it like we do.

                            ~April

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                              Submit

                              😄More recipes to check out

                              • Easy Chicken Soup with Tomatoes and White Beans
                              • Healthy Taco Salad with Ground Beef and Kidney Beans
                              • Easy Spiced Chicken Salad with Brown Rice
                              • Healthy Banana Bread with White Beans
                              • Easy Weeknight Ground Turkey Soup

                              📖 Recipe

                              Bowl of Quinoa Spinach Soup and Tomatoes with white beans.

                              Healthy Quinoa Spinach Soup with White Beans

                              This Quinoa Spinach Soup with White Kidney Beans is a like a warm hug on a cold day. Protein-packed quinoa, fresh spinach, bright tomatoes and filling white beans come together for a super nutritious soup. You're gonna love it😍
                              5 from 3 votes
                              Print Pin Rate
                              Course: Soup
                              Cuisine: American
                              Keyword: easy soup, soup, winter soup
                              Prep Time: 10 minutes minutes
                              Cook Time: 30 minutes minutes
                              Total Time: 40 minutes minutes
                              Servings: 8
                              Author: April Saunders

                              Ingredients

                              • 1.5 cups quinoa, cooked Quinoa expands almost 3 times after cooking (1 cup dry = 3 cups cooked approx.)
                              • 2 tablespoon olive oil
                              • 1 medium onion, chopped
                              • 2 cloves garlic minced
                              • 3 cups fresh spinach, packed
                              • 3.5 cups diced tomatoes - 1 large can 796 ml / 28 oz / 3.5 cups
                              • 4 cups low-sodium vegetable broth gluten-free
                              • 1 tablespoon dried basil
                              • 2 teaspoon dried oregano
                              • 1-19oz can white kidney beans (cannellini beans) rinsed and drained
                              • Salt and pepper to taste

                              Instructions

                              • Cook quinoa according to package instructions.
                              • When the quinoa is almost done, heat olive oil on medium heat in a large saucepan or dutch oven.
                              • When the oil is shimmering, add onion and garlic. Saute onion and garlic for 1-2 minutes, stirring frequently. Add a little salt here.
                              • Then, add the spinach leaves and cook for another minute, stirring frequently, until spinach is completely wilted.
                              • Finally, add in diced tomatoes, vegetable broth, spices, cooked quinoa, and white kidney beans. Add some fresh ground pepper here too. Stir and cover.
                              • Simmer for about 10 minutes on low-medium heat.
                              • Taste before serving. Add salt and pepper to taste. Serve hot.

                              Notes

                              Makes about 12 cups of soup total.
                              Sometimes I'll use rice in place of the quinoa if I have leftover rice in the fridge.
                              If you like a thicker soup, add more quinoa/rice.
                              You can also add in celery or chopped carrots if you have veggies you want to use up.
                              This soup is great for leftovers too. If you use rice, I'll have to add a bit more water or broth when I'm re-heating leftovers as the rice will take on some of the water. 
                              Nutrition information is approximate for about 1.5 cups of soup.
                              Nutrition Facts
                              Healthy Quinoa Spinach Soup with White Beans
                              Amount per Serving
                              Calories
                              140
                              % Daily Value*
                              Fat
                               
                              4
                              g
                              6
                              %
                              Saturated Fat
                               
                              1
                              g
                              6
                              %
                              Polyunsaturated Fat
                               
                              1
                              g
                              Monounsaturated Fat
                               
                              3
                              g
                              Sodium
                               
                              136
                              mg
                              6
                              %
                              Potassium
                               
                              262
                              mg
                              7
                              %
                              Carbohydrates
                               
                              22
                              g
                              7
                              %
                              Fiber
                               
                              6
                              g
                              25
                              %
                              Sugar
                               
                              3
                              g
                              3
                              %
                              Protein
                               
                              6
                              g
                              12
                              %
                              Vitamin A
                               
                              1129
                              IU
                              23
                              %
                              Vitamin C
                               
                              9
                              mg
                              11
                              %
                              Calcium
                               
                              90
                              mg
                              9
                              %
                              Iron
                               
                              3
                              mg
                              17
                              %
                              * Percent Daily Values are based on a 2000 calorie diet.
                              Calories
                              140
                              Nutrition Facts

                              Is Mr. Goodbar Gluten Free? (Chocolate lovers unite!)

                              October 15, 2023 by April Saunders Leave a Comment

                              is mr. goodbar gluten free?

                              Mr. Goodbar is one delicious candy bar: creamy chocolate with crunchy peanuts. What's not to like? And with no gluten ingredients, this popular chocolate bar could be a safe choice for a lot of us with gluten intolerance. Read on to get the whole scoop on Mr. Goodbars and gluten.

                              🍫Is Mr. Goodbar Gluten Free?

                              Here's the thing: there are no gluten containing ingredients in Mr. Goodbar.

                              However, on the Hershey website, they do not list Mr. Goodbar as a gluten-free chocolate bar.

                              See all of Hershey's gluten-free products here.

                              [feast_advanced_jump_to]

                              Sooo does Mr. Goodbar have gluten or not?

                              For all intensive purposes, no, Mr. Goodbar does not contain gluten.

                              However, Mr. Goodbar has not been certified "gluten-free" by the US Food and Drug Administration.

                              So there is still a chance of cross-contamination in products that are not certified as "gluten-free".

                              Depending on how sensitive you are to gluten, there's a chance that you might react to a low level of gluten that might be present from cross-contamination.

                              Stack of chocolate bars with peanuts.
                              We all need a chocolate snack now and then - and a gluten-free chocolate snack is even better! Check those labels of Mr. Goodbars and any chocolate you're looking at before enjoying so you know that it fits with your gluten-free diet.

                              Cross-contamination can occur if the chocolate is processed in a facility that also handles gluten-containing products. Look for labels that indicate the product was processed in a facility that processes wheat or gluten.

                              For me personally, I have learned from trail and (painful) error, that I am not sensitive to the low levels of gluten that would likely be present in a cross-contamination situation.

                              But ACTUALY gluten, ie, products that contain gluten containing ingredients, such as wheat, barley or rye, do cause significant issue for me.

                              But the thing is: you need to know YOUR body and how YOU react.

                              📝Ingredients in Mr. Goodbar

                              Here's the ingredients in a Mr. Goodbar, as listed on Hershey's website:

                              • Sugar
                              • Peanuts
                              • Vegetable Oil (Palm Oil, Shea Oil, Sunflower Oil, Palm Kernel Oil, Safflower Oil)
                              • Chocolate
                              • Skim Milk
                              • Reduced Protein Whey
                              • Contains 2% or Less of:
                              • Cocoa Processed With Alkali
                              • Lecithin
                              • Salt
                              • Natural Flavor

                              As you can see from the list, there is no gluten or gluten-containing ingredients in a Mr. Goodbar😄

                              🚫Allergen information for Mr. Goodbar's

                              From Hershey's website, the allergens listed as: "Contains: Peanuts, Soy, Milk"

                              Again, gluten is not listed as an allergen on the label of a Mr. Goodbar.

                              While it's good to check the website, if you're really concerned about gluten in products, check the product label to get the most accurate and up-to-date information.

                              🍫Certified Gluten Free Chocolate Options from Hershey's

                              On their website, Hershey's lists the current products listed that have been fully evaluated and qualify as gluten-free using standards established by the US Food and Drug Administration (FDA).

                              Here are some examples of chocolate and chocolate bars to look our for as they are certified gluten-free:

                              • Health Milk Chocolate English Toffee Candy Bar
                              • Hershey's Kisses Milk Chocolate Candy
                              • Mounds Dark Chocolate and Coconut Candy Bar
                              • Reese's Miniature's Dark Chocolate Peanut Butter Cups

                              See more of Hershey's gluten-free products here.

                              🚫How does gluten get into chocolate bars?

                              You might think that gluten and chocolate wouldn't be that common because hey we're not talking chocolate covered past here (but wait...).

                              Here's the thing: gluten can be hiding in chocolate and candy and it's not obvious at all!

                              Here's a few ways chocolate can be a source of gluten:

                              1. Wheat-based Ingredients: Some chocolate bars contain wheat-based ingredients like malt extract, malt flavoring, or wheat flour. Check the ingredient list for any mention of wheat, barley, or rye.
                              2. Artificial Flavors: Some artificial flavors and extracts can be derived from gluten-containing grains. Check the ingredients for any artificial flavorings or extracts that may be a concern.
                              3. Crispy Fillings: Chocolate bars with crispy or crunchy fillings may use ingredients like malted barley, which contains gluten. These fillings may not always be clearly labeled as containing gluten.
                              4. Caramel Fillings: Caramel used in chocolate bars can sometimes be thickened with wheat-based ingredients. Check the ingredient list for any wheat-based thickeners.
                              5. Cookies or Biscuits: Chocolate bars with cookie or biscuit pieces may contain gluten, as these pieces are typically made from wheat flour. Always check the ingredient list for these types of inclusions.
                              6. Natural Flavors: The term "natural flavors" can sometimes hide gluten-containing ingredients. It's best to contact the manufacturer or look for a gluten-free certification on the packaging.
                              7. Confectioner's Glaze: Some chocolate bars use confectioner's glaze as a coating, which can contain wheat-based ingredients. Check the label for this ingredient.
                              Different kinds of gluten free rice.
                              Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                              It's important to remember that even products that have very small amounts of gluten can be labeled gluten-free.

                              How is that possible?

                              The US Food and Drug Administration considers products "gluten free" if it contains less than 20 parts per million gluten. Which obviously is very small but "trace" amounts could be present.

                              🙋‍♀️Bottom line on Mr. Goodbar and Gluten

                              The official word is that Mr. Goodbar cannot be labeled as "gluten-free" because it has not been evaluated by the U.S. Food and Drug Administration to meet the requirements to be labeled “gluten free”.

                              It is truly possible that Mr. Goodbar may pass the evaluation and contain less than 20 parts per million gluten but it has not been evaluated as of yet.

                              Mr. Goodbar has no gluten-containing ingredients and therefore, would only pose a small risk of causing a reaction in those with gluten sensitivity. Cross-contamination with gluten cannot be ruled out.

                              Always read the labels on any food product for the most up-to-date information as companies can change their products' ingredients from time to time.

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                                🍫More Gluten Free Chocolate and Candy options

                                • Stack of sponge candy.
                                  Is Sponge Candy Gluten-Free? (eat only THIS kind!)
                                • A stack of milky way chocolate bars.
                                  Is Milky Way Gluten Free? (Only Grab This Chocolate!)
                                • A starbucks cup on a wooden table.
                                  Is Starbucks Pumpkin Spice Latte Gluten-Free? (2024 menu)
                                • 25 Gluten-Free Halloween Candy and Chocolate (2023 update)

                                Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing

                                September 15, 2023 by April Saunders Leave a Comment

                                Kale Broccoli Salad in a white bowl.

                                This Kale Broccoli Salad hits all the healthy and delicious marks! This salad uses black kale, crunchy cucumber and fresh broccoli for a powerhouse nutritional punch! Crunchy green apple and dried cranberries give some sweetness, along with a maple syrup spiked dressing with apple cider vinegar. Simple, yet impressive😄

                                Kale Broccoli Salad in a white bowl.

                                🥗Why you'll love this kale broccoli salad

                                • 😄You'll impress your friends and family - this broccoli and kale salad is not only delicious, it LOOKS yummy and once your guests get a taste of it, the "mmmm's" and "I love this salad!" comments will come a-rollin' in
                                • 🔪It's really easy to make - you're really just a chopping machine to get this salad ready to eat. And after whisking up a simple dressing, you've got it in the bag
                                • ✅It's naturally gluten-free and healthy - this kale broccoli salad will make you feel healthy without having to go on strange diets or starvation plans. It's just good, clean salad!
                                [feast_advanced_jump_to]

                                📝Ingredients for this kale broccoli salad recipe

                                Here's what you'll need for this broccoli kale salad:

                                • Black kale - use black kale and you can skip the step of massaging large, curly kale leaves!
                                • Broccoli
                                • Green apple
                                • Cucumber
                                • Dried Cranberries
                                • Slivered almonds - toasted these almonds will give you a lovely crunch in the salad
                                • Olive oil
                                • Apple cider vinegar
                                • Maple syrup
                                • Kosher salt
                                Two bowls of healthy Kale Broccoli Salad.
                                Make this yummy salad at the start of the week and have it as part of your suppers for a few nights in a row. Getting veggies in has never been easier😎

                                🔪How to make a kale broccoli salad

                                Gather the salad and dressing ingredients.
                                Toast the almonds over low-medium heat. Chop the kale, broccoli, cucumber and apple.
                                After chopping the salad ingredients, add to a large bowl with the cranberries.
                                A small bowl of Kale and Broccoli Salad on a orange table cloth.
                                Whisk together the dressing and then pour overtop the salad. Toss to combine and then sprinkle the toasted almonds on top.

                                🥬What's the difference between kale and black kale?

                                Black kale (also known as Lacinato kale, Dinosaur kale, or Cavolo Nero) and curly kale (often referred to as green kale) are two popular kinds of kale.

                                Although both can totally work in this salad, there's a few why I'm reaching for black kale these days:

                                • Black Kale: Black kale often has a slightly sweeter and more mild flavor compared to curly kale. It's taste is less bitter and peppery, making it a good choice for salads you'll make for a crowd because it's crowd-pleasing! Black kale is also more tender and less fibrous than curly kale. It's easier to eat raw in salads without massaging or blanching it beforehand.
                                • Curly Kale: Curly kale tends to have a stronger, peppery, and slightly bitter flavor compared to black kale. Some people really like its strong taste, while others may find it a bit too much. Curly kale can be a bit tougher and more fibrous, especially in its raw form. Ideally, if you're using curly kale in a salad, it's best to massage it with some oil and a pinch of salt to soften the leaves before using it.
                                Easy Air Fried Kale Chips in a small bowl.

                                Got a ton of kale?

                                Make Air Fried Kale Chips!

                                Get the recipe →

                                Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                🍽️What to serve with this broccoli and kale salad

                                This healthy broccoli and kale salad makes a great side dish to go along with any protein+healthy carb combination!

                                It's easy to make a complete and healthy meal when you have options like this.

                                Try these proteins with this salad:

                                • Chicken Breasts cooked in a cast iron skillet
                                  Cast Iron Skillet Chicken Breast
                                • Instant Pot Sweet and Spicy Chicken Thighs in a blue and white bowl on a blue placement with gold cutlery beside
                                  Instant Pot Chicken Thighs with Sweet and Spicy Sauce (5 min prep!)
                                • A cast iron pan filled with cooked hamburgers.
                                  The BEST Cast Iron Skillet Burgers (EASY RECIPE)
                                • A piece of cooked cajun salmon in a cast iron pan.
                                  Cast Iron Skillet Salmon

                                And some options for easy, potatoes or rice - naturally gluten-free side dishes😄

                                • Coconut Lime Rice in a dish.
                                  Coconut Lime Rice (Instant Pot)
                                • Roasted Potatoes and Carrots on a white plate.
                                  Roasted Potatoes and Carrots Recipe {one pan!}
                                • Oven roasted potatoes and yogurt sauce on a baking sheet.
                                  Oven Roasted Yellow Potatoes with Lemon Greek Yogurt Sauce
                                • Blue bowl of Roasted Cinnamon Sweet Potatoes with a gold serving spoon and a ramekin of ketchup on a white counter top
                                  Oven Roasted Cinnamon Sweet Potatoes (Cubed)

                                🥡Storage and Leftovers

                                One of the best parts of this salad is that it keeps for days!

                                You can eat it over the next couple days with supper or use it to make lunches as part of a meal prep for the week ahead!

                                Use this kale and broccoli salad recipe in an EASY shortcut to meal prep!

                                🏅Top Tips

                                • Why black kale? Using this close cousin of regular kale means you don't have to worry about hard to chew and large, leafy kale. Regular or "curly kale" is great but black kale is easier to work with, especially when you want to use it in a salad
                                • Make ahead tip: because you'll use ingredients for this salad that can hold their own, you can make this salad up to 1 day in advance and store it in the fridge. If you're making this salad ahead of time, just keep the nuts separate from the other salad ingredients. And leave the apple chopping until you're ready to serve.

                                Hope you love this salad like we do❣️

                                If you try it, please rate and comment below and let me know what you thought!

                                ~April

                                More Salad Recipes to Check Out

                                • Kale salad with nuts and apple on a white plate.
                                  Kale Quinoa Salad with Apple and Spiced Nuts
                                • A white plate filled Butter Lettuce and Pomegranate Salad
                                  Easy Butter Lettuce Salad with Pomegranates and Pistachios
                                • overheat shot of a spinach salad with oranges and grapefruit sections
                                  Spinach and Citrus Salad with Sweet and Spicy Almonds
                                • Buffalo chicken salad in a bowl.
                                  Crispy Buffalo Chicken Salad (30 minute recipe!)
                                See more Gluten-Free Salad Recipes →

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                                  📖 Recipe

                                  Kale and Broccoli Salad in a small white bowl.

                                  Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing

                                  This Kale and Broccoli Salad hits all the healthy and delicious marks! This salad uses black kale, crunchy cucumber and fresh broccoli for a powerhouse nutritional punch!
                                  4.34 from 6 votes
                                  Print Pin Rate
                                  Course: Salad
                                  Cuisine: American
                                  Keyword: easy kale salad, kale salad
                                  Prep Time: 10 minutes minutes
                                  Cook Time: 5 minutes minutes
                                  Total Time: 15 minutes minutes
                                  Servings: 6 servings
                                  Author: April Saunders

                                  Ingredients

                                  • 1 bunch Black kale
                                  • 2 cups Broccoli
                                  • 2 Green apples
                                  • 2 English cucumber
                                  • ⅓ cup Dried Cranberries
                                  • ⅓ cup Slivered almonds
                                  • 1 Tbsp Olive oil
                                  • 2 tablespoon Apple cider vinegar
                                  • 2 tablespoon Maple syrup
                                  • ¼ teaspoon Kosher salt

                                  Instructions

                                  • Toast the almonds on the stove in a small pan over low-medium heat. Don't let them burn; check and shake often. Will take about 6-8 minutes to toast them. Remove from heat when they get a nice golden brown on them.
                                  • While the nuts are toasting, wash and chop up all the salad ingredients: chop the black kale kales, finely dice the cucumbers, chop the broccoli and dice the apple.
                                  • Add the kale, broccoli, cucumber, apple and dried cranberries to a very large bowl.
                                  • Whisk up the olive oil, apple cider vinegar, maple syrup and salt.
                                  • Pour the dressing over the salad and toss to combine everything.
                                  • Top with the toasted almonds. Serve right away.

                                  Notes

                                  Yield: a LOT. This salad makes 10-12 cups.
                                  When you're chopping the ingredients, make them as small as your want. I like smaller than bite sized so you get all the salad ingredients in one bite!
                                  Make ahead tip: you can make this salad up to 1 day in advance. Chop everything except the apple. Store the salad ingredients in a large bowl in the fridge. Store the toasted nuts and dressing separate from the salad. Add the apple, nuts and dressing right before serving.
                                   
                                  Nutrition Facts
                                  Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing
                                  Amount per Serving
                                  Calories
                                  167
                                  % Daily Value*
                                  Fat
                                   
                                  6
                                  g
                                  9
                                  %
                                  Saturated Fat
                                   
                                  1
                                  g
                                  6
                                  %
                                  Trans Fat
                                   
                                  0.002
                                  g
                                  Polyunsaturated Fat
                                   
                                  1
                                  g
                                  Monounsaturated Fat
                                   
                                  4
                                  g
                                  Sodium
                                   
                                  134
                                  mg
                                  6
                                  %
                                  Potassium
                                   
                                  527
                                  mg
                                  15
                                  %
                                  Carbohydrates
                                   
                                  27
                                  g
                                  9
                                  %
                                  Fiber
                                   
                                  6
                                  g
                                  25
                                  %
                                  Sugar
                                   
                                  18
                                  g
                                  20
                                  %
                                  Protein
                                   
                                  4
                                  g
                                  8
                                  %
                                  Vitamin A
                                   
                                  4816
                                  IU
                                  96
                                  %
                                  Vitamin C
                                   
                                  74
                                  mg
                                  90
                                  %
                                  Calcium
                                   
                                  172
                                  mg
                                  17
                                  %
                                  Iron
                                   
                                  2
                                  mg
                                  11
                                  %
                                  * Percent Daily Values are based on a 2000 calorie diet.
                                  Calories
                                  167
                                  Nutrition Facts

                                  Is Sponge Candy Gluten-Free? (eat only THIS kind!)

                                  September 10, 2023 by April Saunders Leave a Comment

                                  Stack of sponge candy.

                                  You know that classic, light toffee candy known as sponge candy? Is it gluten-free? Good news candy lovers: you can have this special treat and not worry about gluten! Find out the surprising ingredients in sponge candy and why it's ALMOST always gluten-free.

                                  [feast_advanced_jump_to]

                                  ✅Is Sponge Candy Gluten-Free?

                                  Yes, sponge candy is completely gluten-free.

                                  So if you have gluten-intolerance or celiac disease, you can enjoy a sweet treat like sponge candy and not worry about eating gluten.

                                  Sponge toffee can be a very allergy-friendly option as it's usually made without gluten, wheat, sesame, peanut or shellfish ingredients!

                                  🥣Gluten-Free Ingredients in Sponge Candy

                                  The main ingredients in sponge candy are sugar, corn syrup, baking soda and vinegar.

                                  That's basically it!

                                  All of these ingredients are naturally gluten-free so high-fives to the candy lovers!

                                  Honestly, I was kinda surprised to learn that sponge toffee has such a short ingredient list.

                                  I figured there might be some "special ingredients" or artificial flavors. But not so!

                                  Traditional sponge candy is mostly just sugar and SCIENCE💃

                                  🙋‍♀️Role of the ingredients in sponge candy

                                  1. Sugar: Granulated sugar is the main sweetener used in sponge candy.
                                  2. Corn Syrup or Golden Syrup: These syrups are used to create a smooth texture and prevent sugar from crystallizing during the cooking process. Corn syrup is commonly used in the United States, while golden syrup is more common in the United Kingdom and some other countries. If dark corn syrup is used, it gives a deeper and richer flavor profile.
                                  3. Baking Soda: Baking soda, also known as sodium bicarbonate, is a key ingredient that causes the candy to foam and expand, creating that characteristic sponge-like texture.
                                  4. Vinegar or Cream of Tartar: These acidic ingredients are sometimes added to help activate the baking soda and create the chemical reaction necessary for the candy to expand and become porous (aka filled with the holes!)
                                  5. Flavorings: Vanilla extract or other flavorings may be added to boost the flavor.
                                  Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                  🙋‍♀️What is sponge candy?

                                  Sponge candy, also known as honeycomb toffee or cinder toffee, is a type of candy with a very unique texture and a sweet, crunchy taste.

                                  That's where sponge candy gets it's name from: the inside looks like a sponge!🧽

                                  It has this porous and airy structure that resembles a sponge, with many small, irregular holes and a brittle, crunchy consistency when you bite into it.

                                  Sponge candy is typically golden or amber in color and comes in various shapes, often broken into irregular pieces or cut into small cubes.

                                  The main flavor of sponge candy is well, SWEET. It has hints of caramelized sugar too.

                                  Some recipes may include flavorings like vanilla extract for added taste.

                                  Sponge candy is enjoyed as a sweet treat or dessert.

                                  It's often served as a standalone candy, but it's also used as an ingredient or topping for other desserts, such as ice cream sundaes, cakes, or chocolates to give texture and a satisfying CRUNCH😄

                                  And depending on where you are in the world, sponge candy is known by different names in different places!

                                  For example, it's called "sponge candy" in some parts of the United States and "seafoam candy" in others! It's "honeycomb toffee" in the United Kingdom and Australia, "cinder toffee" in the UK, and "sponge toffee" in Canada. Even the term "angel food candy" refers to this sweet treat!

                                  🔪How is sponge candy made?

                                  Sponge candy is good example of how baking truly is a SCIENCE😄

                                  To make sponge candy, the sugar, corn syrup, baking soda and vinegar are combined and cooked to a high temperature to create a molten sugar mixture.

                                  Once the mixture reaches the right temperature and consistency, it's poured into molds or onto a surface to cool and harden.

                                  It's during the cooling process that the baking soda causes the candy to expand and create those air pockets, giving the sponge candy that, well, sponge-like look and texture.

                                  And it's those classic air bubbles give sponge candy it's look and name! 

                                  A plate of easy to make peanut butter fudge.
                                  Truly the easiest fudge recipe you will ever find! With only 2 simple ingredients, this peanut butter lovers fudge recipe is the perfect dessert for special occasions or anytime you need an easy dessert. Check out this recipe for 2 Ingredient Peanut Butter Fudge!

                                  You CAN make sponge candy at home but it's not the easiest thing to make - you need a candy thermometer and you really have to keep a close eye on the mixture as the sugar dissolves so it doesn't burn.

                                  To get a finished product looking and tasting like traditional sponge candy, you have to be precise and follow a well-tested recipe.

                                  Not into fussy baking methods? Me NEITHER. If you're looking for an EASY sweet treat to make without gluten ingredients, check out this 2 Ingredient Peanut Butter Fudge (Easy Recipe!)

                                  🚫When is sponge candy NOT gluten-free?

                                  So yes, sponge candy doesn't contain any gluten BUT there could be a catch.

                                  Sometimes, sponge candy is coated in chocolate. This MAY introduce trace sources of gluten into the product.

                                  Depending on the brand and manufacture, other gluten-containing ingredients could be used.

                                  Some brands use cocoa butter, chocolate liquor or different flavorings that could introduce gluten.

                                  So you have to check the label of the ingredients or on the manufacture's website to make sure that the chocolate is also gluten-free.

                                  Otherwise though, sponge candy is naturally gluten-free and a go-to choice for those of us with gluten intolerance when needing a sweet treat (we all do sometimes!)

                                  A stack of milky way chocolate bars.
                                  The answer to "are Milky Way Chocolate Bars gluten-free" is yes AND no. Really! Yes, you can have Milky Way Chocolate Bars if you have gluten intolerance BUT there's catch. There's only one type of Milky Way that's gluten-free. Grab only THIS kind!

                                  🍬Other Gluten Free Candy Options

                                  So, besides gluten-free sponge candy, what other options are there for gluten-free candy?

                                  Here's a few ideas to get your candy / chocolate fix without the bloat from gluten:

                                  • Candy Corn
                                  • Chocolate Vanilla Caramels
                                  • Giant Cola Bottle Gummies
                                  • Gummi Worms
                                  • Hersey chocolate bars
                                  • Jelly Belly 50 Flavour Mix
                                  • Jolly Rancher Candy Assorted Flavours
                                  • Milk Duds
                                  • Milky Way Dark Chocolate Bar
                                  • O'Henry Chocolate Bar
                                  • Pay Day
                                  • Reese's Pieces
                                  • Reese's Mini Peanut Butter Cup
                                  • Salt Water Taffy
                                  • Tootsie Mini Rolls
                                  • Skittles, including Berry
                                  • Vanilla Caramels
                                  • York Peppermint Patties - label reads "may contain wheat". No gluten containing ingredients listed
                                  Check out this list of Gluten-free Halloween Candy and Chocolate options so you don't get SPOOKED by gluten this Halloween! Confidently swipe these gluten-free candy and chocolate bars from your kids Halloween bag👻

                                  🍑The bottom line on sponge candy

                                  So now you know, sponge candy or toffee candy or whatever you want to call it, is gluten-free.

                                  One catch: just watch for dark chocolate sponge candy or any kind of sponge candy that has a chocolate coating on it.

                                  To be sure that layer of chocolate doesn't introduce any gluten ingredients, check that label or ingredients.

                                  Happy Sweet-Treat Snacking!

                                  ~April

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                                    🙋‍♀️More Resources to Check Out

                                    • A bowl of raisin bran and a spoon.
                                      Is Raisin Bran Gluten-Free? (Is this cereal healthy?)
                                    • A starbucks cup on a wooden table.
                                      Is Starbucks Pumpkin Spice Latte Gluten-Free? (2024 menu)
                                    • Large pan of cooked rice.
                                      Does Rice Have Gluten? (Safe for Gluten-Free Diets!)
                                    • A bowl of white vermicelli noodles.
                                      Is Vermicelli Gluten Free? (Eat These Noodles!)

                                    Is Raisin Bran Gluten-Free? (Is this cereal healthy?)

                                    September 6, 2023 by April Saunders Leave a Comment

                                    A bowl of raisin bran and a spoon.

                                    Is Raisin Bran cereal gluten-free? Well, Raisin Bran is made with whole grain wheat flakes so no, Raisin Bran is not gluten-free. Check out the other sources of gluten in this popular breakfast cereal and learn what to have for breakfast instead!

                                    [feast_advanced_jump_to]

                                    🥣Is Raisin Bran Gluten-Free?

                                    No, Raisin Bran is not gluten-free. It's made from whole grain wheat and wheat bran. Both of these ingredients contain gluten.

                                    In fact, the very first ingredient in raisin bran cereal is whole grain wheat🌾

                                    📝Ingredients in Raisin Bran

                                    The ingredients in Kellogg's Raisin Bran as listed on the company's website are:

                                    • Whole Grain Wheat
                                    • Raisins
                                    • Wheat Bran
                                    • Sugar
                                    • Brown Sugar Syrup
                                    • Contain 2% or less of Malt Flavor
                                    • Salt

                                    Check the ingredient list on the package the most accurate information.

                                    🚫Why isn't Raisin Bran Gluten Free?

                                    Raisin Bran isn't gluten-free because it contains gluten from the main ingredients of whole grain wheat and wheat bran.

                                    Interestingly, Kellogg's Raisin Bran also has "Malt Flavor" as an ingredient. Malt flavoring is made from barley so it can also be a source of gluten.

                                    But it's such a small amount - less than 2%. And since the main ingredients in raisin bran is whole grain wheat and wheat bran, if you're avoiding gluten, you'll be avoiding raisin bran for those reasons and not because there may be a trace of gluten from the malt extract flavor.

                                    When you first go gluten-free, you gotta know where gluten is found or where it could be hiding in plain sight! Barley is a sneaky one and knowing if barley is gluten-free or not will make sure you avoid gluten and gluten containing grains, like barley.

                                    🥣Is Raisin Bran Crunch Gluten Free?

                                    Kellogg's Raisin Bran Crunch cereal is not gluten-free.

                                    Raisin Bran Crunch cereal is very similar to original raisin bran cereal but with granola clusters added-in. Hence the "crunch" name😄

                                    On their website, Kellogg's describes raisin bran crunch as:

                                    "This truly tasty blend of wheat bran flakes, delicious raisins and honey-oat granola clusters makes every serving sweet, crunchy and unforgettable."

                                    The ingredients in raisin bran crunch are:

                                    • Whole grain wheat
                                    • Sugar
                                    • Rice
                                    • Raisins
                                    • Wheat bran
                                    • Whole grain oats
                                    • Brown sugar syrup
                                    • Vegetable glycerin
                                    • Contains 2% or less of corn syrup
                                    • Salt
                                    • Natural flavor
                                    • Modified Corn Starch
                                    • Molasses
                                    • Palm Oil
                                    • Cinnamon
                                    • Honey
                                    • Mixed tocopherols (vitamin E) for freshness

                                    So Raisin Bran Crunch has a few different sources of gluten, mainly the whole grain wheat and wheat bran.

                                    🥣Are raisins gluten free?

                                    Raisins are naturally gluten-free and therefore safe to eat on a gluten-free diet.

                                    If they're processed in a facility that also handles wheat or wheat-containing products, there's a chance for cross-contamination.

                                    Read the label on the product to be sure.

                                    ✅Is Raisin Bran Healthy?

                                    Raisin Bran can for sure be a part of a healthy diet.

                                    But what it can't be a part of is a gluten-free diet, as raisin bran is full of gluten.

                                    But if you're avoiding gluten, then you'll be avoiding Kellogg's Raisin Bran anyways.

                                    In terms of nutrition of Kellogg's Raisin Bran outside of the status of gluten, here's the nutrition facts in 1 cup of Kellogg's Raisin Bran:

                                    • Calories - 190
                                    • Fat - 1 gram
                                    • Cholesterol - 0mg
                                    • Sodium - 200mg
                                    • Total Carbohydrate - 47 grams
                                    • Dietary Fibre - 7 grams
                                    • Total Sugars - 17 grams
                                    • Protein - 5 grams

                                    Kellogg's Raisin Bran is also a source of Potassium, Magnesium, Copper, and Manganese.

                                    Different brands of raisin bran will vary in their ingredients and nutrition information. Check the ingredients label and nutrition label on the box for the most accurate information.

                                    A smoothie bowl on a pink background.
                                    Raisin Bran cereal is one of the most popular breakfast cereals out there! Although it's a good source of fiber and B vitamins, it's not a good option for those of us with gluten sensitivities because it's made with gluten-containing grains. The good news is: there are plenty of gluten-free high-fibre cereal options out there instead of raisin bran.

                                    🔄Alternatives to Raisin Bran

                                    When you're looking for a gluten-free cereal that's gluten-free AND good for you, there's some options decent out there!

                                    Here's some ideas for gluten-free alternatives to raisin bran:

                                    1. Gluten-Free Bran Flakes: Look for gluten-free bran flakes at your local grocery store. Many brands offer gluten-free versions that are pretty similar in texture and taste to regular bran flakes.
                                    2. Gluten-Free Granola: Some gluten-free granola options include oats, nuts, and dried fruits. You can mix this with your favorite gluten-free yogurt or milk and add raisins or other dried fruits to get that raisin bran vibe💃
                                    3. Gluten-Free Corn Flakes: Many brands of corn flakes are naturally gluten-free, so you can enjoy them with some raisins or other dried fruits to create your gluten-free version of Raisin Bran.
                                    4. Homemade Gluten-Free Granola: Get creative in the kitchen and make your own gluten-free granola! Check out this recipe for Gluten-Free Granola Recipe🥣
                                    5. Gluten-Free Rice Cereal: Look for gluten-free rice cereal options and add your own raisins or dried fruits for that fruity twist.
                                    6. Gluten-Free Oatmeal: While oats themselves are gluten-free, cross-contamination can be an issue, so be sure to choose certified gluten-free oats. Mix them with raisins and other toppings for a warm and delicious breakfast.
                                    7. Gluten-Free Muesli: Some gluten-free muesli blends are available in stores. These typically contain gluten-free rolled oats, nuts, seeds, and dried fruits.
                                    Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
                                    Although there are plenty of gluten-free cereals out there, why not branch out and try other gluten-free options for breakfast? These Healthy Breakfast Bars {gluten-free} are made with whole grain oats and they're a good source of fiber, protein and calcium. A great way to start the day!

                                    On any gluten-free product, look for the gluten-free certification so you can be sure the product is gluten-free.

                                    You might think Kellogg's Rice Krispies are gluten-free, being puffed grains of rice and all but they're not. Rice Krispies are not gluten-free because they contain barley ingredients. Check out this post on Are Rice Krispies Gluten-Free and what to reach for instead.

                                    🌾What is gluten?

                                    Gluten is a mixture of proteins found in wheat and related grains like barley, rye, spelt, kamut and triticale.

                                    Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                    Different kinds of gluten free rice.
                                    Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                    🚫Why is gluten bad for you?

                                    Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                    But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                    Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                    Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                    Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                    🍞What foods have gluten?

                                    Major sources of gluten in a "typical" North American diet include:

                                    • Bagels
                                    • Bread
                                    • Buns
                                    • Cake
                                    • Cereals
                                    • Cookies
                                    • Crackers
                                    • Granola bars
                                    • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                    • Muffins
                                    • Pancakes
                                    • Pasta
                                    • Tortillas
                                    • Waffles

                                    But there are many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                    Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                                    🙋‍♀️What is gluten intolerance?

                                    Gluten intolerance or Non-Celiac Gluten Sensitivity as it's referred to sometimes, is a condition that involves people having a "reaction" after eating gluten or gluten-containing foods.

                                    Woman looking at checklist.
                                    Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                    Sometimes it's called Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI).

                                    But they're all basically the same thing: different names for gluten intolerance.

                                    🙋‍♀️Symptoms of gluten intolerance

                                    There's so many different signs and symptoms of gluten intolerance.

                                    It's likely that you'll have symptoms that are specific to your body too. No one person is exactly the same as the next person.

                                    Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because person to person, the symptoms of gluten intolerance are so different.

                                    Here's some common symptoms of gluten intolerance and be sure to check out 7 Sneaky Signs You May Be Gluten Intolerant for more information too:

                                    • Anxiety
                                    • Ataxia
                                    • Abdominal pain
                                    • Bloating - sometimes called "gluten bloat"
                                    • Constipation
                                    • Stomach pain
                                    • GERD (Gastric Esophageal Reflux Disease) or reflux
                                    • Depression
                                    • Diarrhea and sometimes frequent diarrhea
                                    • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                    • Fatigue
                                    • Inability to concentrate on work
                                    • Inability to memorize various things
                                    • Indigestion (also called "dyspepsia")
                                    • Join pain
                                    • Nausea
                                    • Non-specific symptoms including "brain fog"
                                    • Regular headaches
                                    Smoothie bowl with fruit.

                                    🍑Bottom line on Raisin Bran and Gluten

                                    Well now you know for sure that Raisin Bran contains gluten, as do so many cereals made with whole wheat or other grains containing gluten.

                                    But instead of raisin bran, you can buy or make gluten-free cereals and enjoy a great source of dietary fiber without all the gluten!

                                    ~April

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                                      ~April

                                      Greek Yogurt Cream Cheese Dip Recipe

                                      September 5, 2023 by April Saunders Leave a Comment

                                      Greek Yogurt Cream Cheese Dip on a white background.

                                      This delicious Greek Yogurt Cream Cheese Dip has protein-packed Greek yogurt, creamy cream cheese and tangy feta with lemon and fresh dill! Topped with diced tomatoes and cucumbers, this is a healthy appetizer dip recipe perfect for summer get togethers.

                                      Greek Yogurt Cream Cheese Dip with chips.
                                      This layered Greek yogurt and cream cheese dip is perfect for the BIG GAME, family get together or any weeknight you're looking for something a little different for supper!
                                      [feast_advanced_jump_to]

                                      ❣️Why you'll love this easy healthy Greek yogurt dip

                                      • Simple ingredients - this easy Greek cream cheese and yogurt dip uses simple ingredients you'll find in your local grocery store = yay😄
                                      • Naturally gluten-free - this Greek yogurt dip is also naturally gluten-free, perfect when you're just getting started with gluten-free eating for life🙋‍♀️
                                      • Doubles as an appetizer or a meal - make this dip when you're looking for an appetizer for friends or family coming over or you can pair it with some grilled halloumi or cast iron chicken breasts and you've got an easy-breezy meal🥗

                                      📝Ingredients for Greek Yogurt Cream Cheese dip

                                      Greek Yogurt Cream Cheese Dip ingredients.

                                      Here's what you'll need to make this Greek Yogurt and cream cheese dip:

                                      • Greek Yogurt
                                      • Cream cheese
                                      • Feta cheese
                                      • Fresh dill
                                      • Dried oregano
                                      • Kosher salt
                                      • 1 lemon for juice and rind
                                      • Cherry tomatoes 
                                      • Mini cucumbers
                                      • Green olives 

                                      🔪How to make Greek Yogurt Cream Cheese dip

                                      Greek Yogurt Cream Cheese Dip ingredients.
                                      Gather all the ingredients.
                                      Greek Yogurt Cream Cheese Dip in a bowl.
                                      Add the dip ingredients to a small mixing bowl.
                                      Greek Yogurt Cream Cheese Dip mixed up.
                                      Mix up with a fork, breaking any large feta cheese clumps as you go.
                                      Spreading Greek Yogurt Cream Cheese Dip on a plate.
                                      Spread the dip onto a plate or platter.
                                      Top plate of Greek Yogurt Cream Cheese Dip with olives.
                                      Top with diced olives.
                                      Greek Yogurt Cream Cheese Dip topped with tomatoes.
                                      Add diced cherry tomatoes.
                                      Greek Yogurt Cream Cheese Dip topped with cucumbers and tomatoes.

                                      🔄Substitutions

                                      • Instead of fresh dill, you can use dried dill instead. It won't have the same freshness (obvi) but it's a safe sub-in
                                      • Out of Greek yogurt? Use some sour cream instead
                                      • For the topping, you can put any veggies you'd like on top! Some chopped broccoli, grated carrots or fresh peas would work just as well as the tomatoes and cucumbers
                                      Greek Yogurt Cream Cheese Dip on a white background.
                                      This Greek yogurt and cream cheese dip brings flavor, nutrition and is super easy to make! A delicious layered appetizer that feeds a crowd👏

                                      ⏲️Make ahead tip

                                      This delicious yogurt and cream cheese dip can be made up to 2 days in advance and stored in an air tight container in the fridge.

                                      Store the yogurt dip without the tomatoes, cucumbers and olives on top.

                                      When ready to serve, remove from fridge, spread onto a platter or large plate and top with diced tomatoes, diced cucumber and olives.

                                      Greek Yogurt Cream Cheese Dip with tortilla chips.

                                      🥡Storage and Leftovers

                                      Leftovers of this Greek yogurt and cream cheese dip will keep in the fridge for up to 3 or 4 days. Store extra dip in an airtight container.

                                      Store the dip ideally without the tomatoes and cucumbers on top because they can get mushy on top.

                                      Healthy Greek Yogurt Cream Cheese Dip Recipe on a plate.
                                      Serve this healthy Greek yogurt cream cheese layered dip with gluten-free chips, veggies or wrap it up in romaine lettuce leaves for a healthy and delicious snack🥬

                                      🍽️What to serve with Greek yogurt cream cheese dip

                                      Greek yogurt cream cheese dip is great for parties, appetizers, BBQ's or basically any get together you're having.

                                      When you're serving this dip, here's some great ways to scoop up that delicious dip:

                                      • Gluten-Free tortilla chips
                                      • Cut veggies like carrots or peppers
                                      • Spread the dip into romaine or endive leaves for a veggie-and-dip wrap!
                                      • Speaking of wraps, add a dollop of this dip on a gluten-free tortilla

                                      Hope you love this recipe for Greek Yogurt and Cream Cheese Dip like we do🙋‍♀️

                                      ~April

                                      More Greek Yogurt & Dip Recipes

                                      • a small white bowl filled with white dip
                                        Healthy Vegetable Dip (High Protein)
                                      • Grilled chicken in a white bowl
                                        5-Ingredient Greek Yogurt Chicken Marinade
                                      • Oven roasted potatoes and yogurt sauce on a baking sheet.
                                        Oven Roasted Yellow Potatoes with Lemon Greek Yogurt Sauce
                                      • Easy Greek Dip with Feta in a small white bowl
                                        Easy Greek Dip with Feta

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                                        Submit

                                        📖 Recipe

                                        Greek Yogurt Cream Cheese Dip with tortilla chips.

                                        Greek Yogurt Cream Cheese Dip

                                        This delicious Greek Yogurt Cream Cheese Dip has protein-packed Greek yogurt, creamy cream cheese and tangy feta with lemon and fresh dill!
                                        5 from 4 votes
                                        Print Pin Rate
                                        Course: Appetizer, Snack
                                        Cuisine: American
                                        Keyword: dip, vegetable dip
                                        Prep Time: 10 minutes minutes
                                        Servings: 6 people
                                        Author: April Saunders

                                        Ingredients

                                        • 1 cup Greek Yogurt
                                        • 1 cup cream cheese
                                        • 1 cup feta crumbled (150 g)
                                        • 1-2 tablespoon fresh dill
                                        • 1.5 teaspoon dried oregano
                                        • ¼ teaspoon salt
                                        • 1 lemon for juice and rind
                                        • ½ cup cherry tomatoes diced
                                        • 3 mini cucumbers diced
                                        • ¼ cup olives diced

                                        Instructions

                                        • Add the Greek yogurt, cream cheese, feta cheese, fresh dill, dried oregano, salt and juice of 1 lemon to a medium mixing bowl.
                                        • Stir to combine, using a fork to break up feta cheese chunks if needed.
                                        • Spread Greek yogurt and cream cheese dip onto a platter.
                                        • Top with diced tomatoes, cucumbers and olives. Add extra dill and lemon rind.
                                        • Serve right away with gluten-free tortilla chips or veggies.

                                        Notes

                                        Nutrition facts are approximate.
                                        You can skip the step of spreading the dip on a plate. Just serve it from a bowl and dip your veggies into it.
                                        Can be made up to 1 day in advance and stored in the fridge. It tastes better as it sits!
                                        Nutrition Facts
                                        Greek Yogurt Cream Cheese Dip
                                        Amount per Serving
                                        Calories
                                        206
                                        % Daily Value*
                                        Fat
                                         
                                        13
                                        g
                                        20
                                        %
                                        Saturated Fat
                                         
                                        7
                                        g
                                        44
                                        %
                                        Trans Fat
                                         
                                        0.002
                                        g
                                        Polyunsaturated Fat
                                         
                                        1
                                        g
                                        Monounsaturated Fat
                                         
                                        3
                                        g
                                        Cholesterol
                                         
                                        46
                                        mg
                                        15
                                        %
                                        Sodium
                                         
                                        630
                                        mg
                                        27
                                        %
                                        Potassium
                                         
                                        443
                                        mg
                                        13
                                        %
                                        Carbohydrates
                                         
                                        14
                                        g
                                        5
                                        %
                                        Fiber
                                         
                                        2
                                        g
                                        8
                                        %
                                        Sugar
                                         
                                        7
                                        g
                                        8
                                        %
                                        Protein
                                         
                                        12
                                        g
                                        24
                                        %
                                        Vitamin A
                                         
                                        586
                                        IU
                                        12
                                        %
                                        Vitamin C
                                         
                                        17
                                        mg
                                        21
                                        %
                                        Calcium
                                         
                                        261
                                        mg
                                        26
                                        %
                                        Iron
                                         
                                        1
                                        mg
                                        6
                                        %
                                        * Percent Daily Values are based on a 2000 calorie diet.
                                        Calories
                                        206
                                        Nutrition Facts

                                        Is Starbucks Pumpkin Spice Latte Gluten-Free? (2024 menu)

                                        August 30, 2023 by April Saunders 3 Comments

                                        A starbucks cup on a wooden table.

                                        It's Pumpkin Spice Latte time! With fall in the air, this hot and delicious drink from Starbucks has become a classic of the leaves changing and cooler weather. But is the Starbucks Pumpkin Spice Latte gluten-free? The good news is that your PSL is here to stay on your gluten-free diet!

                                        ✅Is a Starbucks pumpkin spice latte gluten free?

                                        Yes, a Starbucks Pumpkin Spice Latte is gluten-free. The ingredients in a pumpkin spice latte from Starbucks do not have any gluten-containing ingredients in them.

                                        [feast_advanced_jump_to]

                                        And this is awesome news! Because having a pumpkin spice latte (also known as a "PSL"), is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season.

                                        And not just the seasonal drinks but other items of the fall drink menu at Starbucks😋

                                        A woman holding a mug filled with pumpkin spice latte.
                                        The fall menu at Starbucks is here! With seasonal drinks comes the famous pumpkin spice latte - a gluten-free option for those of us on a gluten-free diet.

                                        📝Ingredients in a Starbucks Pumpkin Spice Latte

                                        The ingredients in a Starbucks Pumpkin Spice Latte are:

                                        • Steamed milk
                                        • Milk foam
                                        • Pumpkin sauce (syrup)
                                        • Whipped cream
                                        • Pumpkin spice topping
                                        • Espresso shots

                                        Ingredients in steamed milk:

                                        This will depend on which milk you choose at Starbucks.

                                        All of the milks' are naturally gluten-free.

                                        One of the great things about Starbucks and pumpkin spice lattes are that you can customize them to your hearts content!

                                        • Want a vegan pumpkin spice latter? Go for a PSL with almond milk!
                                        • Same for a dairy-free pumpkin spice latte - go for a PSL with coconut milk (one of my favourites)

                                        The options for different types of milks at Starbucks in the United States are:

                                        • Regular cow's milk
                                        • Almond milk
                                        • Coconut milk
                                        • Oat milk
                                        • Soy milk
                                        cheat sheet - foods to avoid GF (cover) (1)

                                        Gluten sensitive?

                                        Grab this PDF cheat sheet of foods NOT to eat🚫

                                        Cut these foods out NOW!

                                        I want that list!

                                        Ingredients in milk foam:

                                        The ingredients in milk foam are the same as the ingredients in the milk chosen for the PSL.

                                        Ingredients in Starbucks' Pumpkin Spice Syrup:

                                        That sweet pumpkin spice syrup that gives a lot of the pumpkin flavor is gluten-free.

                                        The ingredients in pumpkin spice sauce according to Starbucks' website are:

                                        SUGAR, CONDENSED SKIM MILK, PUMPKIN PUREE, CONTAINS 2% OR LESS OF FRUIT AND VEGETABLE JUICE FOR COLOR, NATURAL FLAVORS, ANNATTO, SALT, POTASSIUM SORBATE

                                        Ingredients in Whipped Cream:

                                        You can save a few calories and hold the whipped cream but if you do opt-in for some fluffy goodness, here's the ingredients of the naturally gluten-free whipped cream at Starbucks:

                                        CREAM (CREAM, MONO AND DIGLYCERIDES, CARAGEENAN), VANILLA SYRUP (SUGAR, WATER, NATURAL FLAVORS, POTASSIUM SORBATE, CITRIC ACID)

                                        Ingredients in Pumpkin Spice Topping:

                                        You gotta let your barista shake some of this delicious pumpkin spice topping overtop your pumpkin spice latte after it's all made and ready to go.

                                        Here's the ingredients of the pumpkin spice topping according to Starbucks website:

                                        CINNAMON, GINGER, NUTMEG, CLOVE, SULFITING AGENTS

                                        Espresso ingredients:

                                        Espresso beans are the only ingredient here😄

                                        ✅Gluten free ingredients in a pumpkin spice latte

                                        All the ingredients in a pumpkin spice latte are naturally gluten-free.

                                        • Steamed milk
                                        • Milk foam
                                        • Pumpkin sauce or the pumpkin syrup
                                        • Whipped cream
                                        • Pumpkin spice topping
                                        • Espresso shots
                                        A starbucks cup on a wooden table.
                                        Having a gluten-free Pumpkin Spice Latte is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season and the fall menu at Starbucks.

                                        ☕Is the Pumpkin Spice Crème coffee gluten free?

                                        Starbucks as a new fall drink in the "Steamers" category: the Pumpkin Spice Creme.

                                        What's the difference between a Pumpkin Spice Crème and a Pumpkin Spice Latte?

                                        Well the Pumpkin Spice Crème has no coffee!

                                        The description from the Starbucks website is:

                                        We combine steamed milk with flavors of pumpkin, cinnamon, nutmeg and clove, then top it all off with whipped cream to create this amazing, coffee-free fall favorite.

                                        Ingredients in the Pumpkin Spice Crème beverage similar to the pumpkin spice latte:

                                        • Milk
                                        • Milk foam
                                        • Pumpkin sauce
                                        • Whipped cream
                                        • Pumpkin Spice topping

                                        And yeah, just no espresso ("coffee-free").

                                        So if you're looking for a way to get the pumpkin-spice flavor without the espresso-hit, this Pumpkin Spice Crème might be right up your alley😄

                                        🗒️Does Starbucks have a gluten-free menu?

                                        Starbucks does not have a dedicated gluten-free menu. One of the main reasons for this is because it would next to impossible to guarantee that there would be no cross-contamination with gluten-containing products within the store.

                                        To be on the safe side, Starbucks does NOT claim that any of their products made in their coffee shops are 100% gluten-free.

                                        From Starbucks.com:

                                        "We cannot guarantee that any unpackaged products served in our stores are allergen-free because we use shared equipment to store, prepare, and serve them. Customers with allergies can find ingredient information for products on the labels of our packaged products or online at Starbucks.com/menu."

                                        So for their packaged food, you can look on the actual package of the food itself.

                                        Or, you can check the Starbucks menu online to see the ingredient list and any allergen statement.

                                        Holding a starbucks drink.
                                        A Starbucks Pumpkin Spice Latte is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season and the fall menu at Starbucks.

                                        For example, the Egg and Cheddar Protein Box has the following allergens listed:

                                        Egg, Milk, Peanuts, Sesame, Wheat

                                        Which you can kinda tell from looking at it but it's nice to know that Starbucks does list out allergens on their packaged food😄

                                        Luckily, there are some gluten-free options for packaged foods are Starbucks.

                                        Most Starbucks coffee shops carry Kind Bars, which are Certified Gluten-Free (look for them in your local Starbucks).

                                        Other options like Starbucks' egg bites do not have any gluten in their ingredients list. Although cross-contamination is a small risk, any gluten that would come in contact with the egg bites (if it did), would be ultimately a very low amount.

                                        Also, Starbucks has a Rolled and Steel Cut Oatmeal. The ingredients list does not have any gluten-containing items but there is risk of cross-contamination of oats at the manufacture level.

                                        In the case of oats, you need to know your level of gluten sensitivity.

                                        At home, I buy the gluten-free certified oats. If I'm out and don't have any other options, I can eat the Starbucks oatmeal without issue once in a while.

                                        Be sure to read the labels of the food you're getting at Starbucks when you're there.

                                        Or check it out online before you go and see if there is gluten or any gluten-containing ingredients.

                                        Glass bento box style containers with cucumbers, carrots and chicken with greek dip
                                        This Starbucks Protein Box Copycat recipe has chunks of filling chicken breast, fresh cucumbers, crunchy carrots and a tangy dill dip to boot. A healthy and gluten-free protein box lunch you can make ahead and take with you on-the-go!

                                        🌾What is gluten?

                                        Gluten is a mixture of proteins found in wheat and related grains like barley, rye, spelt, kamut and triticale.

                                        Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                        Different kinds of gluten free rice.
                                        Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                        🚫Why is gluten bad for you?

                                        Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                        But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                        Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                        Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                        Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                        🍞What foods have gluten?

                                        Major sources of gluten in a "typical" North American diet include:

                                        • Bagels
                                        • Bread
                                        • Buns
                                        • Cake
                                        • Cereals
                                        • Cookies
                                        • Crackers
                                        • Granola bars
                                        • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                        • Muffins
                                        • Pancakes
                                        • Pasta
                                        • Tortillas
                                        • Waffles

                                        But there are many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                        Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                                        🙋‍♀️What is gluten intolerance?

                                        Gluten intolerance or Non-Celiac Gluten Sensitivity as it's referred to sometimes, is a condition that involves people having a "reaction" after eating gluten or gluten-containing foods.

                                        Woman looking at checklist.
                                        Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                        Sometimes it's called Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI).

                                        But they're all basically the same thing: different names for gluten intolerance.

                                        🙋‍♀️Symptoms of gluten intolerance

                                        There's so many different signs and symptoms of gluten intolerance.

                                        It's likely that you'll have symptoms that are specific to your body too. No one person is exactly that same as the next person.

                                        Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because person to person, the symptoms of gluten intolerance are so different.

                                        Here's some common symptoms of gluten intolerance and be sure to check out 7 Sneaky Signs You May Be Gluten Intolerant for more information too:

                                        • Anxiety
                                        • Ataxia
                                        • Abdominal pain
                                        • Bloating - sometimes called "gluten bloat"
                                        • Constipation
                                        • Stomach pain
                                        • GERD (Gastric Esophageal Reflux Disease) or reflux
                                        • Depression
                                        • Diarrhea and sometimes frequent diarrhea
                                        • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                        • Fatigue
                                        • Inability to concentrate on work
                                        • Inability to memorize various things
                                        • Indigestion (also called "dyspepsia")
                                        • Join pain
                                        • Nausea
                                        • Non-specific symptoms including "brain fog"
                                        • Regular headaches

                                        ☕Can you have a Pumpkin Spice Latte on a gluten-free diet?

                                        Absolutely you can have a Pumpkin Spice Latte on a gluten-free diet.

                                        Great news, right!? Especially when it's late August and those fall-themed cups start to come out at Starbucks.

                                        It's good to know that you can have a PSL and not worry about consuming gluten. Woohoo!

                                        🍑Bottom line on Pumpkin Spice Lattes and Gluten

                                        The great news is that if you love Starbucks' now iconic Pumpkin Spice Latte and you're following a gluten-free diet, you can enjoy this hot coffee beverage on a cool autumn day without worry🍂

                                        When eating at Starbucks, check the menu online for products that have only gluten-free ingredients.

                                        Or for their packaged foods, check the ingredient list for your best options when you're in the store.

                                        Now, wanna grab a coffee?☕

                                        ~April

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                                          Submit

                                          • Slices of pumpkin Baked Oats with chocolate chips with a knife.
                                            Air Fryer Pumpkin Baked Oats Recipe
                                          • Kale Broccoli Salad in a white bowl.
                                            Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing
                                          • A bowl of roasted butternut squash soup on a grey placemat.
                                            Roasted Butternut Squash Soup with Coconut Milk
                                          • Cut brussel sprouts in a cast iron pan.
                                            Cast Iron Skillet Brussel Sprouts with Lemon

                                          Is Milky Way Gluten Free? (Only Grab This Chocolate!)

                                          August 27, 2023 by April Saunders Leave a Comment

                                          A stack of milky way chocolate bars.

                                          The answer to "are Milky Way Chocolate Bars gluten-free" is yes AND no. Really! Yes, you can have Milky Way Chocolate Bars if you have gluten intolerance BUT there's catch. There's only one type of Milky Way that's gluten-free. Grab only THIS kind!

                                          🍫Is Milky Way Gluten-free?

                                          Unfortunately, Milky Way candy bars are not gluten-free.

                                          Milk Way candy bars contain gluten, in the form of barely extract. Barley extract contains a small amount of gluten.

                                          Always check the label of the candy and the ingredients list on the label to be sure you're safe from gluten.

                                          [feast_advanced_jump_to]

                                          📝Ingredients in Milky Way Chocolate Bars

                                          Here's the ingredients in Milky Way bars as listed on the manufacture's website:

                                          INGREDIENTS: MILK CHOCOLATE (SUGAR, COCOA BUTTER, SKIM MILK, CHOCOLATE, LACTOSE, MILKFAT, SOY LECITHIN, ARTIFICIAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 2% - MILK FAT, COCOA POWDER PROCESSED WITH ALKALI, BARLEY MALT EXTRACT, LACTOSE, SALT, EGG WHITES, CHOCOLATE, ARTIFICIAL FLAVOR.

                                          Interestingly, they don't list gluten as one of the allergens in the allergen label.

                                          As of the time of writing this, the allergen statement for Original Milky Way is:

                                          "CONTAINS MILK, EGG AND SOY. MAY CONTAIN PEANUTS."

                                          This might be due to the fact that the gluten contained in the Milky Way chocolate bar from the barley extract is less than 20 parts per million.

                                          When the gluten contained in a product is less than 20 parts per million, the manufacture doesn't have to list "gluten" as a potential allergen.

                                          That doesn't mean YOUR body won't react to it, even if it's a small amount of gluten.

                                          And just be sure always check ingredient lists. And not only that: listen to YOUR body.

                                          Especially with gluten intolerance because you might not test positive for celiac disease but you might have symptoms of gluten intolerance with small amounts of gluten.

                                          Woman looking at checklist.
                                          Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                          Ok fun fact?

                                          Milky Way Chocolate Bars were first sold in 1924 and are the oldest Mars chocolate bar brand still around!

                                          According to the chocolate bars' website, the flavor was made to "capture the taste of malted milkshakes and named after a famed malted milk drink of the day, not the MILKY WAY galaxy."

                                          And I always thought it was about the galaxy!👾

                                          😋Which Milky Way is Gluten Free?

                                          First of all - did you know there's different varieties of Milky Way candy bars?

                                          There's the Original Milky Ways, the Milky Way Midnight Dark Chocolate Bar, and the Milky Way Salted Caramel Chocolate Bar.

                                          Here's the good news: one variety of Milky Way is gluten free:

                                          • Milky Way Midnight Dark Bars are gluten-free🥳

                                          It's sooo nice to know that you can still have Milky Way chocolate bars when you're eating a gluten-free diet. You just gotta reach for a Milky Way Midnight Dark Bar!

                                          A white plate filled with peanut butter fudge.
                                          Are you a candy lover but need to cut gluten from your diet? If your gluten sensitivities get in the way of enjoying a delicious treat, try this recipe for 2 Ingredient Peanut Butter Fudge made with 100% gluten-free ingredients! It's a sweet treat you can make at home😋

                                          ✅Ingredients in Milky Way Midnight Dark Bars

                                          Milky Way Midnight Dark Chocolate Bars are gluten-free. Woohoo!

                                          Milky Way Midnight Dark Bars contain the following ingredients as listed on the manufacture's website:

                                          INGREDIENTS: SEMISWEET CHOCOLATE (SUGAR, CHOCOLATE PROCESSED WITH ALKALI, CHOCOLATE, COCOA BUTTER, MILKFAT, SOY LECITHIN, NATURAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 1.5% - MILKFAT, LACTOSE, SALT, EGG WHITES, NATURAL AND ARTIFICIAL FLAVORS, CHOCOLATE.

                                          The allergen statement on the Milky Way Midnight Dark Chocolate Bars is:

                                          "CONTAINS MILK, EGG AND SOY. MAY CONTAIN PEANUTS."

                                          None of the ingredients listed in the Milky Way Midnight Dark Chocolate Bar contain gluten.

                                          Does your favourite candy bar have gluten? Mars Bars are NOT gluten free but Reese's Peanut Putter Cups are gluten-free! Check out this post of 25 Gluten-Free Halloween Candy and Chocolate for more chocolate treat options this Halloween👻

                                          Always, always, check the ingredient list on the package. You can't 100% rely on the allergen statement on the package of the chocolate bar.

                                          🚫Are Milky Way Salted Caramel Chocolate Bars Gluten Free?

                                          Milky Way also has a caramel bar, but the Milky Way Caramel Bar is not gluten-free.

                                          Like the original Milky Way, the Milky Way Caramel Bar contains some gluten in the form of barley malt extract.

                                          Here's the ingredients as listed on the manufacture's website:

                                          INGREDIENTS: MILK CHOCOLATE (SUGAR, COCOA BUTTER, SKIM MILK, CHOCOLATE, LACTOSE, MILKFAT, SOY LECITHIN, ARTIFICIAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 2%— MILKFAT, LACTOSE, COCOA POWDER PROCESSED WITH ALKALI, BARLEY MALT EXTRACT, SEA SALT, SALT, EGG WHITES, ARTIFICIAL FLAVOR.

                                          Again, like the original Milky Way Chocolate Bar, the Caramel Milky Way contains some gluten from the barley malt extract ingredient.

                                          Even with the small amount of gluten, you need to know YOUR body and what you react to.

                                          When you first go gluten free, be sure to cut out gluten with these foods. Grab my Cheat Sheet List of What NOT to Eat with Gluten Intolerance!

                                          🚫Is Milky Way Safe for Gluten Intolerance?

                                          No, Milky Ways are not safe for you if you have gluten intolerance because they contain gluten. BUT here's a catch - and it's a good one: there's one type of gluten-free Milky Way bars!

                                          • Milky Way Midnight Dark Bars are gluten-free!

                                          So that means you CAN eat Milky Way Chocolate Bars if you have gluten intolerance or celiac disease.

                                          The catch is: you have to stick with the Milky Way Midnight Dark Chocolate Bar.

                                          Is Barley Gluten Free? Answer is no! Which means products that have barley malt extract are not 100% gluten-free. Original Milky Way Chocolate Bars contain gluten from the barley extract that's added. More on barley and gluten here.

                                          🍫Gluten Free Chocolate Bar Options Besides Gluten Free Dark Chocolate Milky Way

                                          So when you're cruising down the candy aisle at the grocery store or about to raid your kids Halloween stash, what are some gluten-free chocolate options?

                                          Here's some popular chocolate bars that are also gluten free:

                                          • Areo Chocolate Bar
                                          • Hershey Original Chocolate Bar
                                          • O'Henry Chocolate Bar
                                          • Pay Day
                                          • Reese's Peanut Butter Cups
                                          • Snickers

                                          There are so many gluten-free options when it comes to chocolate bars so dig in😋

                                          Note the list above and the ingredients listed in this post are from products in the United States. If you're elsewhere in the world, be sure to ready those ingredient lists for wheat flour, barley extract or other gluten-containing ingredients.

                                          🌾What is Gluten?

                                          Gluten is a mixture of proteins found in wheat, barley, rye, spelt, kamut and triticale.

                                          Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                          Different kinds of gluten free rice.
                                          Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                          🥖Is Gluten Bad for me?

                                          Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                          But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                          Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                          Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                          Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                          🍞What foods have gluten?

                                          Major sources of gluten in a "typical" North American diet include:

                                          • Bagels
                                          • Buns
                                          • Bread
                                          • Cake
                                          • Cereals
                                          • Cookies
                                          • Crackers
                                          • Muffins
                                          • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                          • Pancakes
                                          • Pasta
                                          • Tortillas
                                          • Waffles

                                          But there's many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                          Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and cut out gluten to feel better fast.

                                          🍑Bottom line on gluten-free Milky Way bars

                                          So the GOOD news is: you can eat Milky Way bars on a gluten-free diet.

                                          The catch is that the variety of Milky Way chocolate bar that's gluten-free is the Milky Way Midnight Dark Chocolate Bar.

                                          When it comes to going gluten-free for life, become a reader of ingredient lists! That way, you'll always be able to make an informed decision about what you're eating.

                                          Jump into the world of Eats by April below and let's go on the journey of gluten-free for life, together!

                                          ~April

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                                            Hey, I'm April!

                                            As Registered Dietitian and mum of 2 young boys, I beat my years of painful bloating and unsightly burping by going gluten-free and I'm here to show you how to #BeattheBloat too! Join in for healthy and simple gluten-free recipes. Let's do this!

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