Meal preparation is a little trickier when living a life with dietary restrictions, whether a preference or intolerance. Add some variety to your day-to-day with these 30+ gluten-free, dairy-free dinner recipes that prioritize protein. Save this post to eliminate boredom and for inspiration for future meals!
I feel like most recipes are easy to modify these days with the increased availability of substitutes, as over 20% of the population has one or more food intolerances. However, these recipes require no substitutes at all – unless you want to up your fiber game. Easily customize these recipes by swapping out rice for gluten-free grains such as quinoa, amaranth, or a high fiber pasta.
Why Prioritize Protein?
Protein is THE macronutrient which takes the longest to digest, keeping us fuller for longer and possibly even reducing appetite. A higher protein meal, ideally 25-30 grams of protein, increases meal satiety and satisfaction.
When we are more full and satisfied, there is less likelihood for mindless snacking. Many studies have shown that a higher protein diet can assist with weight management (for numerous reasons). Therefore, the following recipes should help you reach a higher total protein intake.
Also read:
— Gluten-Free, Dairy-Free Breakfast Ideas
— The Ultimate Guide to Pasta Alternatives
Gluten-Free, Dairy-Free Dinner Ideas
I’ve tried to include a variety of different options – even high protein plant-based meals.
Easy Apple Sausage Sheet Pan Dinner (Bucket List Tummy)
This is as easy at it gets! An already well-balanced meal with potatoes and veggies. Just 20 minutes of prep and cooking! A great recipe to have on hand to feed the whole family with minimal preparation.
More sheet pan recipes:
— Sheet Pan Steak Fajitas (Living Chirpy)
— Sesame Chicken and Broccoli Sheet Pan Meal (Kalyn’s Kitchen)
— Sheet Pan Balsamic Chicken and Veggies (The Clean Eating Couple)
— Honey Garlic Chicken Sheet Pan Stir Fry (Get Inspired Everyday!)
Egg Roll in a Bowl (Make It Skinny Please)
A classic egg roll in a bowl made with lean ground beef, shredded cabbage, grated carrots and mung bean sprouts. It’s dressed in a delicious garlic and ginger sauce made with soy sauce (make sure to get gluten-free) and sriracha (naturally gluten-free). Add some rice or quinoa for a more substantial meal.
Orange Tofu (Oh My Veg!)
An Asian-inspired, plant-based dish with tofu as the star. The tofu is tossed in corn flour and fried until golden and crispy, then drenched in a homemade sticky orange sauce. Adding more plant-based meals to your life can increase longevity and reduce the risk of many chronic diseases. Increase the protein by adding some edamame or sprinkling with hemp hearts.
Mexican Chicken Fajita Casserole (Two Healthy Kitchens)
Now this is my kind of meal! This casserole is all in one pan with quinoa as the base instead of rice. Diced chicken mixed with salsa, delicious peppers and onions – there isn’t even any cheese (although optional).
Teriyaki Salmon Bowl (Gluten-Free Supper)
The salmon is marinated in a teriyaki sauce and then air-fried in just 10 minutes. It’s paired with rice, broccoli, shredded cabbage and green onions. Salmon is one of the best and ONLY food sources of essential fatty acids EPA and DHA. Consuming it twice weekly can help lower cholesterol, inflammation and improve brain and heart health.
Also Try:
– Tuna Steaks with Cilantro and Avocado (Family Nutrition Blueprint)
Black Bean Curry (Summer Yule)
Another meal which prioritizes plant-based protein! This vegan black bean curry is not only inexpensive, but filled with the delicious flavors of Indian takeout.
Chicken Tikka Masala (Strength and Sunshine)
Another Indian-inspired dish – the chicken is marinated in coconut yogurt so it’s creamy and juicy. The Tikka Masala sauce is a mix of Indian spices, tomato sauce, coconut milk and coconut yogurt.
Vegan Buddha Bowl (Bites with Blair)
This buddha bowl is extremely nutritious – paired with quinoa and drizzled with a creamy tahini sauce. One serving provides 33 grams of plant-based protein! The ultimate recipe to get the benefits of eating plant-based while also reaching an overall higher protein intake.
More quinoa bowls:
— Protein-Packed Creamy Tahini Bowls (Healthy Little Vittles)
— Salmon Quinoa Bowl (The College Housewife)
Dutch Oven Pot Roast (Simple and Fraiche)
A classic all-in-one pan pot roast with tender meat that just melts in your mouth. Paired with roasted potatoes and carrots – one of my all-time favorite meals!
Sweet Green Crispy Rice Bowl (PCOS Nutritionist Alyssa)
This crispy rice bowl features blackened chicken on top of a bed of arugula, wild rice and a spicy cashew dressing. It’s a well-balanced meal full of fresh vegetables and the crispy rice adds some crunch and texture.
Fresh and Bright Chimichurri Chicken Salad (Style and Grace)
An authentic chimichurri salad with bright and fresh flavors of parsley, cilantro and oregano. This recipe uses leftover roasted chicken so it’s quick and easy to make!
Shrimp Poke Bowl (Allergy Free Alaska)
A poke bowl is like a deconstructed sushi roll. Sometimes it features raw ingredients, but this recipe is made with cooked shrimp, whole grain brown rice, fresh crunchy veggies, and a Sriracha mayo that adds some spice!
Lentil Pasta with Tempeh and Spinach (Melissa Traub)
An Italian-inspired, high protein plant-based meal! Lentil pasta with tempeh and spinach that is quick and easy to make for a busy weeknight. Tempeh looks like a rectangular cake that you can slice, cube or crumble. It has a chewy texture that resembles chicken or meat.
One Pan Rotisserie Chicken Fried Rice (Street Smart Nutrition)
A super convenient meal utilizing a rotisserie chicken, pre-chopped or frozen vegetables, and all-in-one pan! Perfect for busy weeknight or a lazy Sunday.
Keto Lasagna (Health Beet)
This dairy-free, gluten-free lasagna uses a rich and creamy dairy-free cashew mozzarella. It’s a lightened up, low carb version with Italian sausage and sliced zucchini as the noodles.
Also try:
— Easy Gluten-Free Lasagna (Mary’s Whole Life)
Spicy Creole Flounder (Living Chirpy)
A quick meal with only 5 main ingredients – ready in under 30 minutes! The flounder is seared in a chunky, spicy salsa with fresh cilantro, lime juice and paired with a side of steamed veggies. Serve it with a fresh garden salad or whole-grains for more fiber!
Easy Chicken Biryani (Craving Something Healthy)
There’s nothing like a pan of chicken and rice – especially when the temperature drops. This Indian-inspired easy chicken biryani is full of shortcuts, fragrant spices, and delicious flavors. There is an optional yogurt sauce to top it all off with – which you could easily sub with dairy-free yogurt.
Slow Cooker Turkey Chili (Free Your Fork)
A cozy, hearty chili made with lean ground turkey, 3 kinds of beans, and fresh veggies. It’s the ultimate high protein and substantial meal that also feels light yet comforting. Plus, this recipe is made in a crockpot – perfect for a fall or winter day where you just want to have dinner already prepped and ready!
More slow cooker recipes:
— Thai Peanut Chicken (Haute & Healthy Living)
— Crockpot Tuscan Chicken (North Carolina Charm)
— Slow Cooker Beef Bourguignon (The Whole Kitchen Sink)
Spicy Chicken Salad with Ginger and Lemon (Kalyn’s Kitchen)
This salad is packed with flavors from cumin, coriander, minced ginger, tabasco sauce, lemon zest and lemon juice. It can be made with turkey or chicken. The chopped peanuts add some texture and crunch for a light yet satisfying meal!
More Salads:
— Greek Chicken Salad (Paleo Running Momma)
— Gluten and Dairy Free Frito Taco Salad (Allergy Awesomeness)
Easy & Cozy Turkey and Wild Rice Soup (Fannetastic Food)
This is the ideal recipe to make with your leftover Thanksgiving turkey! Of course, you can easily make this soup year-round with chicken as well. An easy stovetop option with wild rice, packed with veggies and lean protein. I love a throw everything in a pot meal!
I hope This Inspired You!
Hopefully, this list of gluten-free, dairy-free recipes gave you enough inspiration to spice up your dinner meals. Feel free to follow along for more health and nutrition content!