Gluten-Free Dinner Ideas: 25 Easy Meals and Hidden-Gluten Tips

Many delicious dinners are naturally gluten-free. Rice, potatoes, corn tortillas, meat, fish, eggs, beans and vegetables are all free of gluten. The tricky part is the hidden gluten in sauces and processed foods.

Naturally gluten-free bases

• Rice, wild rice, quinoa, buckwheat (despite the name), millet
• Potatoes and sweet potatoes
• Corn tortillas and polenta
• Rice noodles and 100% buckwheat soba (check the label; many soba contain wheat)
• Certified gluten-free oats

Where gluten hides

• Soy sauce: use tamari or a soy sauce labeled gluten-free.
• Stock cubes and gravy mixes.
• Marinades and dressings thickened with flour.
• Sausages and processed meats.
• Beer in batters and stews.
• Breadcrumbs in meatballs and coatings.
• Cross-contamination in shared toasters, fryers and flour-dusted surfaces.

If you're cooking for someone with coeliac disease, read every label and follow their guidance on cross-contamination.

25 gluten-free dinners

Rice and grains

1. Chicken and vegetable stir-fry with tamari over rice.
2. Risotto (check the stock).
3. Burrito bowls with corn and black beans.
4. Paella.
5. Fried rice with tamari.

Potatoes

1. Sheet-pan chicken and potatoes.
2. Shepherd's pie (thicken with cornstarch, not flour).
3. Loaded baked potatoes.
4. Spanish tortilla.
5. Potato and leek soup.

Corn

1. Corn tortilla tacos.
2. Enchiladas with corn tortillas.
3. Polenta with mushroom ragù.
4. Tostadas.

Protein-first

1. Salmon with lemon and roasted vegetables.
2. Steak with chimichurri and salad.
3. Greek chicken with rice and tzatziki.
4. Shrimp and grits.
5. Frittata.

Curries and stews

1. Chickpea curry with rice.
2. Thai green curry (check the paste).
3. Chili con carne.
4. Red lentil dal.

Noodles

1. Pad thai with rice noodles.
2. Vietnamese rice noodle salad.

Gluten-free swaps

Adapt any recipe

Import a recipe into SmartChef AI and ask Cook AI to "make it gluten-free and flag ingredients I should check labels for". See also ingredient substitutions chart.

Gluten-free pantry staples

Keep rice, rice noodles, corn tortillas, potatoes, polenta, gluten-free pasta, cornstarch, tamari, certified gluten-free oats and gluten-free stock cubes. With these on hand, most weeknight recipes can be made gluten-free with one or two swaps.

Cooking for a guest with coeliac disease

Use clean pans, boards and utensils; don't reuse oil that fried breaded foods; keep butter and spreads free of crumbs; and serve gluten-free dishes first so they don't get cross-contaminated by serving spoons.

Frequently asked questions

Is rice gluten-free?

Yes, plain rice is naturally gluten-free.

Is soy sauce gluten-free?

Most soy sauce contains wheat. Tamari labeled gluten-free is the usual alternative.

Are oats gluten-free?

Oats are often contaminated with wheat; choose oats certified gluten-free.