Gluten-free snack & meal recommendations

I just learned I'm about to have a guest who eats gluten-free. I did a quick read of a Mayo Clinic article but don't have time to study up. I'd be VERY grateful if anyone could recommend any snacks and easy dishes so that my guest is comfortable - about 3 days. Do I just run to Trader Joe's and grab whatever says "gluten free"? Thanks so much.

  • Posted by: Pegeen
  • March 5, 2013


Pegeen March 9, 2013
Thanks everyone - this info is very helpful and is already being put to use. Thanks!
SeaJambon March 7, 2013
Oatmeal - tricky on the GF scale. It is naturally GF, but frequently grown and processed in a way that by the time it reaches your grocery it is cross-contaminated. Look for labeled "GF" oats. They will cost more, but have been "pedigreed" (i.e., followed throughout the growth/processing) and should have been tested before being labeled. So, if you're making your own oat flour out of oatmeal (as one poster suggests) be sure you've used GF oatmeal. Depending on your relationship with your guest, you may want to go grocery shopping together when the guest first arrives -- to save you from accidentally buying things that won't work and as an opportunity for your guest to be confident that everything is as it should be. Prepare to do a ton of ingredient reading, and keep the ingredient list for anything you use that your guest hasn't already seen and approved.
alygator March 6, 2013
Do not serve oatmeal unless the bag is marked "gluten free" (like Bob's Red Mill). Oatmeal is gluten free but there is a lot of cross contamination and your guest could get really sick. Avoid soy sauce or packaged meats as mentioned above. When in doubt, fruits and veggies, baked potatoes, Grilled fish, chicken or steak with a fresh herb marinade with olive oil, lemon and garlic would be nice. Be very careful if using ANYTHING processed.
I made Ina's Perfect Roast Chicken last week (with roasted potatoes) and it was so delicious!
FutureChef March 6, 2013
Oatmeal is low gluten not gluten free. Important for those that are gluten-intolerant versus celiac.
beyondcelery March 5, 2013
Corn tortillas are glutenfree (think enchiladas, quesadillas,taco soup, etc.). My stand by snacks for years have been: corn chips, salsa, yogurt, cheese, nuts, and fresh fruit & veggies. Be careful of any processed meats, such as salami or sausage, as sometimes those will contain hidden sources of gluten. "Barley malt extract" is a form of gluten. I'll also highly recommend Her recipes are excellent.
ChefManuela March 5, 2013
Risotto, all variations makes a gourmet dish.
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Pegeen March 5, 2013
Thanks very much everyone. This is all very helpful!
Merrill S. March 5, 2013
Shauna's recipes are great, as is her site:
ZombieCupcake March 5, 2013
Black beans, brown rice, oat meal and sweet potatoes are all naturally gluten free and are pretty cheap. You are simple take lets say a waffle recipe replace the flour with oatmeal by putting it in the blender there you go oatmeal flour. Now if you are going to have any dishes with bread or pasta and don't feel like making it yourself then go get those things. Here is a great energy bar/snack recipe from here
IlovePhilly March 5, 2013
Check out
Her food is vegan (but decadent) and also gluten-free. Full disclosure, the blogger is my friend, but I knew her excellent blog before I knew her!
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