Gluten Sensitivity Diet
Gluten-Free Meal Time Guidelines
Unless food labels are clearly marked gluten-free, you need to read them well to find out if the
food may have gluten in it. If a label says the food was produced in a place that uses wheat, you
need to call the company and ask how they prevent cross-contamination (what they do to keep
gluten from getting into the food).
What’s for Breakfast?
At first, it may seem as though you’ve been locked out of the kitchen, but with a little time
breakfast is once again a good tasting meal. Many breakfast items can be found in a gluten-free
Eggs are safe. Just make sure to use clean butter as you prepare them.
Bacon & sausages – many brands are gluten-free.
Homemade gluten-free French toast – a great use for gluten-free bread.
Waffles – There are a few pre-made gluten-free brands in the frozen food section of many
health food markets. There are a couple of good waffle mixes out there for homemade
Pancakes – there are many options for gluten-free pancake mixes. If you are serving these
with 100% maple syrup, this is gluten free, but don’t forget to check if you are serving them
with a brand-name imitation syrup.
Muffins or banana bread – freshly baked. There are a few gluten-free brands.
Cinnamon Toast – just toast some gluten-free bread. Butter the toast and top with a little
Pre-made gluten-free muffins, bagels, English muffins, donuts, and donut holes are all
available from various mail order companies, health food stores, or grocery stores.
Cold Cereals – There are a number of gluten-free brands.
Hot cereals – rice cereal, gluten free oats or warm buckwheat or quinoa.
Fresh fruit cups with or without gluten-free yogurt.
Fruit smoothies made from fresh or frozen fruit, gluten-free yogurt and milk.
What’s for Lunch?
If you are sending a gluten-free sandwich to school, lightly toast it and then wrap it in tin
Sandwiches using gluten-free bread or corn tortilla with deli meats (Oscar Mayer® lists
gluten) or grilled cheese.
Taco meat or sloppy joes.
BLT on gluten free bread
English muffin gluten-free pizzas are fast.
Baked potato with melted cheese, butter, sour cream.
Melted cheese over nacho chips and served with side of gluten-free salsa.
Make your own “lunchable.” Take an empty plastic lunch box with a lid and fill it with
gluten-free crackers, cheese, meat, and a gluten-free snack or treat. Take a cookie cutter and
cut cheese and meat into shapes.
Gluten-free pasta dish or soup in a thermos.
Gluten-free macaroni and cheese.
Hamburgers and hot dogs on a gluten free bun.
Hard-boiled eggs or egg salad with or without gluten-free bread or roll.
Meat rollups with cheese.
Tuna fish over a salad or on a gluten-free roll or bread.
Chicken breast or chicken salad over a salad or sandwich with gluten free bread or roll
Pizza – make your own crust using a gluten-free mix or a gluten-free frozen crust.
Salami & cream cheese rolled.
Peanut butter & jelly.
Cobb salad, no croutons.
Yogurt parfait with gluten free oats and nuts.
What’s for a Snack?
Veggies and gluten-free dip.
Fruit all fresh or frozen fruit.
Gorp mixture – nuts, raisins, chocolate chips, or M&Ms®.
Homemade Chex Mix, using gluten free cereals
Nuts – peanuts, cashews, etc.
Gluten-free crackers and cheese slices.
Rice cake with cream cheese or nut butter.
Gluten-free baked goods (muffins, quick breads, cookies).
Yogurt tube or container with fruit or gluten free granola.
What’s for Dinner?
Any meat, poultry or fish is easy to prepare gluten-free. Grill oven broil, bake, or roast.
Homemade beef stew or pot roast.
Gluten free chicken nuggets or fish sticks (Van’s brand is one that offers both of these).
Rice – beware of pre-made flavored rice mixes as the flavorings are not always gluten-free.
Original Minute® rice and original Uncle Ben’s® are ok.
Oriental rice noodles or Pad Thai rice noodles are a good base for a gluten-free dinner.
Potatoes – roasted, mashed, baked, twice baked, au-gratin, etc.
Mexican Food – Many prepared taco dinners are gluten-free. Other dishes like enchiladas
can be made with corn tortillas and served with rice and refried beans. Not all taco
seasonings are gluten-free. Ortega® brand is okay.
Any pasta dish can be made with ease. Many sauces are gluten-free or you can make your
own with tomato sauce and spices. Meatballs can be made with gluten-free bread crumbs.
Gluten-free noodles can also be made.
Rice and beans.
Chili – easy to make from scratch and cook in a crock pot.
If you like casseroles, there are gluten-free soups and ingredients to use.
Fresh meats or vegetables flavored in fresh herbs, gluten free spices, or dressings.
Pastas made from gluten free flour (cold or hot pasta salads, casseroles).
What’s for Dessert?
Flourless chocolate torte.
Chocolate chip cookies – use tollhouse recipe and add gluten-free flour mixture.
Ice cream with chocolate, caramel, or strawberry sauce with Cool Whip® or whipped
Gluten-free cookies, cake, brownies – make your own or there are tons of gluten-free brands.
Chocolate fondue with fresh fruit or marshmallows to dip.
Pudding or Jell-O®.
Once oats are allowed,” Monster cookies” using pure certified gluten-free oats.
Tips for a Gluten-Free Kitchen
There are a few ways to approach life in the kitchen after a member of the family has celiac
disease. Some families choose the extreme, safe method of making the entire kitchen gluten-
free. Others go with the separate-but-equal approach. They feel that the person with celiac
disease needs to learn what they are allowed to eat and how to deal with temptations. If you
have both gluten and gluten-free going on at once, your kitchen may feel like a war zone
between the gluten and non-gluten foods. Here are a few guidelines to help prevent gluten from
getting into gluten-free areas.
ξ Empty out a cabinet and use it as a gluten-free space. Keep the gluten-free treats, cookies,
and other foods away from the foods with gluten. This keeps it simple for caregivers and
ξ Buy a colander to be used just for gluten-free pasta draining and for rinsing all fruits and
vegetables in the house. It is too hard to get sticky pasta totally cleaned off a colander.
ξ Do not share a toaster because the gluten-free bread will be exposed to gluten. Buy a second
toaster and mark it “gluten-free.” You can also put your gluten-free products to toast on
foil in the main oven. When you travel there are non-stick toaster bags that can be used and
reused in toasters and toaster ovens and on grills. Check specialty food stores or online.
www.Amazon.com stocks “Toast-It” Toaster bags. These can also be used in homes where
you only have room for one toaster. Toaster bags are also available at
ξ Squirt bottles for mayo, mustard, ketchup, and jams can help prevent “double dipping.” You
will still need separate containers for peanut butter, cream cheese, butter, margarine, and
other firm spreads. If someone puts their knife in a jar of peanut butter and then spreads it on
wheat bread followed by sticking their knife back in for more peanut butter they are “double
dipping.” They are also exposing whole containers of spread to gluten. Have the “only dip
once” rule with condiments and jams. For most families, it may be easier to have separate
containers for foods which are often spread on bread products.
ξ Don’t forget to explain to house guests the kitchen rules at your house. Tell them the night
before so an early riser doesn’t contaminate the kitchen.
ξ Try to use as many gluten-free brands for the household as you can. Then the family
member with celiac disease doesn’t have to feel different quite as often.
ξ If you find the effort of endless gluten-free baking daunting, try to build it into your weekly
schedule. Try to set aside every Saturday morning to do the baking. Keep in mind if you
bake with wheat flour for non-celiac friends or family, some particulates of flour will remain
in the air for 24 hours. It can expose any gluten-free foods you leave out on the counter to
gluten. You cannot cool a gluten-free cake on the counter while mixing a cake that contains
gluten. The Gluten Intolerance Group of North America suggests waiting 24 hours after
baking with flour that has gluten before baking any gluten-free products. If you use a bread
machine, it must be used only for gluten-free products.
ξ When baking gluten-free waffles, pancakes, muffins, cupcakes, bread, etc., freeze and label
the extra in small freezer bags for quick and easy eating later.
ξ How clean are your muffins tins, cookie sheets, and other pans? Nothing can replace careful
cleaning, but using muffin cups, tin foil, or parchment paper can further reduce cross
ξ Warn any midnight moochers not to drink right from the milk jug after eating those goodies
that contain gluten.
ξ Replace and use cutting boards, and wooden spoons for only gluten-free foods.
ξ Use glass storage dishes or ceramic casseroles to store left overs. If you want to use plastic
containers they need to be used for only gluten free storage. Glazed ceramic, china or glass
is fine for serving food. They can all be rinsed and put in the dishwasher to be washed clean.
ξ Use stainless steel pans that can be scrubbed clean. Unglazed pizza stones, seasoned cast
iron fry pans, and non-stick pans are all designed so that you do not scrub the pan. The non-
stick pans have pockets that prevent sticking. All of these could cause to contamination if
they are not used for only gluten-free food.
ξ Think about your kitchen and how it could be contaminated. Even cleaning the kitchen can
be an issue. Are you using a dirty sponge? Keep counters clean.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500.
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.
Your health care team may have given you this information as part of your care. If so, please use it and call if you have
any questions. If this information was not given to you as part of your care, please check with your doctor. This is not
medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person’s
health needs are different, you should talk with your doctor or others on your health care team when using this
information. If you have an emergency, please call 911. Copyright ©12/2016 University of Wisconsin Hospitals and
Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department of