If you’re looking for gluten-free recipes for kids, you’re in for a treat! We’ve curated tons of delicious ideas for breakfast, lunch, and dinner, with options for snacks and desserts as well. We’ve also included a list foods to eat and avoid on a gluten-free diet, enabling you to create your own recipes and meal plans with foods your child loves.
What Are The Benefits Of A Gluten-Free Diet?
It is estimated that 1 in 100 people have celiac disease (source), but many go undiagnosed since the symptoms can be so varied and the damage to the small intestines can happen slowly over a long period of time. It can sometimes take years to get a proper diagnosis, with many people never finding out they have celiac disease.
When someone has celiac disease, eating gluten (a protein found in wheat, barley, and rye) causes an immune response in their small intestines. This immune reaction causes damage to the lining of the small intestines over time, causing diarrhea, bloating, weight loss, fatigue, and anemia.
Untreated celiac disease can also prevent the small intestine from absorbing nutrients, which can interfere with growth and development in children. There is currently no cure for celiac disease, but following a gluten-free diet can help alleviate symptoms and promote healing of the small intestines.
12 Types of Foods To Avoid On A Gluten-Free Diet
Getting your child started on a gluten-free diet can feel very overwhelming, and as you learn more about celiac disease and how to read food labels, you may be surprised to find that gluten is in a lot of prepared foods, beverages, and condiments your child loves. If you want to know which kinds of foods to avoid on a gluten-free diet, see below for a list of broad food types, with examples of each.
- All foods containing gluten including wheat, barley, rye, triticale, spelt, farro, farina, kamut, khorasan wheat, semolina, durum, wheat berries, and couscous. While oats are naturally gluten-free, make sure to check the labels to ensure there is no risk that gluten is added during processing
- Breads, crackers, wraps, cereals, pastas, and baked goods, unless the label specifically states the product is gluten-free and no gluten products are listed in the ingredients
- Snack foods like granola, cereal, and energy bars, chips and pretzels, candy bars and snack mixes often contain gluten
- Processed foods like deli meats and processed cheese, veggie burgers, canned soups and soup mixes, and fried foods (including some French fries)
- Processed and flavoured diary products like flavored yogurts, cheese spreads, cheese sauces, and certain ice creams
- Canned, frozen, dried, and pre-chopped fruits and vegetables
- Soups and frozen meals
- Condiments like soy sauce, barbecue sauce, ketchup, marinades, spices, and certain salad dressings typically have gluten added to them
- Cooking sprays and flavored oils
- Flavored beverages like chocolate milk and drink mixes
- Other pre-packaged foods like pudding and dessert mixes (cakes, cupcakes, etc.)
- Some medications, vitamins, and supplements
10 Types Of Foods To Eat On A Gluten-Free Diet
While it may initially seem like your child will have to give up everything he or she enjoys, rest assured that there are lots of foods your little one can still eat on a gluten-free diet, and many grocery stores contain gluten-free breads, pastas, cookies, crackers, and other baked goods. Just be careful to read all food labels closely. If you want to know which foods your child can eat on a gluten-free diet, the list below will help you understand which types of foods and food groups to choose from.
- Fresh fruits and vegetables
- Legumes
- Nuts, nut butters, and seeds
- Healthy fats and oils
- Gluten-free whole grains, including, but not limited to quinoa, brown and wild rice, buckwheat, arrowroot, tapioca, and oats
- Meat, poultry, and fish that has not been processed, marinated, and/or breaded
- Gluten-free dairy, including, but not limited to milk, cream, butter, ghee, cheese, yogurt, sour cream, and cottage cheese
- Gluten-free breads, crackers, wraps, cereals, pastas, and baked goods
- Unflavored coffees and teas
- 100% fruit and vegetable juices
10 Breakfast Gluten-Free Recipes for Kids
Fluffy Gluten-Free Pancakes | MOMables
Gluten-Free Baked French Toast | A Radiantly Healthy Life
Gluten-Free Cinnamon Rolls | 40 Aprons
Gluten-Free Peanut Butter Muffins | Mile High Mitts
Vegan Banana Oatmeal Breakfast Cookies | beaming baker
Cinnamon Apple Breakfast Quinoa | simple quinoa
Gluten-Free Dairy-Free Breakfast Casserole | Mama Shire
Strawberry Oatmeal Breakfast Bars | Fearless Dining
Upside Down Tater Tot Breakfast Casserole | Thriving Gluten Free
Gluten-Free Giant Pop Tart | A Dash of Megnut
10 Snack Gluten-Free Recipes for Kids
Homemade Fruit by the Foot | Against All Grain
Gluten-Free Pretzel Bites | A Few Shortcuts
Gluten-Free Banana Bread with Chocolate Chips | Seasonal Cravings
Gluten Free Apple Dumplings | Gluten Free on a Shoestring
Gluten-Free Cinnamon Apple Fries | Mama Knows Gluten Free
Cheerios Snack Mix | The Frugal Girls
Gluten-Free Corn Bog Muffin Bites | Happi Homemade with Sammi Ricke
Gluten-Free ‘Chicken in a Biskit’ Crackers | Gluten-Free on a Shoestring
Gluten-Free Soft Pretzels | Wholesome Yum
Easy & Healthy Cinnamon Apples | Joy Food Sunshine
10 Lunch Gluten-Free Recipes for Kids
Crispy Chicken Strips | Stay at Home Mum
Gluten and Dairy Free Pizza Twists | Angela’s Kitchen
Sandwiches on a Stick | Ingredients Inc.
Gluten Free Pizza Bombs | Petite Allergy Treats
Baked Paleo Chicken Fingers with Honey Mustard Dipping Sauce | Allergy Free Alaska
Sushi for Kids | Allergy Free Alaska
Almond Crusted Fish Sticks | Magnifique
6-Ingredient Cauliflower Tots | ambitious kitchen
Gluten-Free Sausage Rolls | Christine Bailey
Vegan Veggie Pinwheels | Create Mindfully
10 Dinner Gluten-Free Recipes for Kids
Gluten Free Meatballs | Planning with Kids
Gluten Free Calzones | Frugal Farm Wife
Easy Gluten-Free Chicken Pot Pie | Happy Mothering
Taco Mac | Maebells
Zucchini Lasagna Roll-Ups | Evolving Table
Homemade Spaghetti O’s | Strength & Sunshine
Salmon and Veggie Balls | Kidgredients
Stuffed Potato Cakes | Ela Vegan
Mini Meatloaves | Butter with a Side of Bread
Shepherd’s Pie | Eating Gluten & Dairy Free
10 Dessert Gluten-Free Recipes for Kids
Best Ever Flourless Brownies | Unicorns in the Kitchen
Gluten-Free Chocolate Chip Cookies | Nutrition to Fit
Healthy Peanut Butter Balls | Texanerin Baking
Gluten-Free Vanilla Cake Donuts | Gluten-Free Palate
Paleo S’mores Bars | A Clean Bake
Gluten-Free Cupcakes | Chelsweets
No Bake Cookie Dough Bars | Purely Kaylie
Gluten-Free Cake Batter Rice Krispie Treats | What the Fork
Healthy Peach Crisp | Amy’s Healthy Baking
Healthy Peanut Butter Blondies | Joy Food Sunshine
I hope you and your little one enjoy this collection of gluten-free recipes for kids!