gluten-free and wheat-free

15 Tasty Nutritious Gluten-Free and Wheat-Free Recipes

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Updated on February 24, 2024

Do you dream of fluffy pancakes, crispy pizza crust, and decadent cookies, but gluten and wheat hold you back? Well, say goodbye to bland, restrictive diets and hello to a world of vibrant, flavourful possibilities! Whether you are managing celiac disease or gluten sensitivity or simply exploring healthier options, this article is your passport to delicious gluten-free and wheat-free recipes.

Forget cardboard-like bread and gummy cookies. We are diving into a treasure trove of culinary creativity, where alternative flours like buckwheat transform into mouthwatering dishes. We will share breakfast delights and satisfying main courses that will tantalise your tastebuds and leave you wondering, “Where has this been all my life?”.

So, grab your apron and get ready to unlock a world of flavour without the limitations. Here are 15 delectable gluten-free and wheat-free recipes.

1. Buckwheat Galettes


To create delectable gluten-free and wheat-free buckwheat galettes, start by combining one cup of buckwheat flour, a pinch of salt, and one and a half cups of water in a mixing bowl. Whisk the ingredients until you get a smooth, lump-free batter. Let the batter rest for around 30 minutes or until it reaches optimal texture.

In a hot, non-stick skillet, ladle a portion of the batter and spread it thinly to form a circular shape. Cook each galette for two to three minutes on each side until golden brown. The buckwheat galettes can be filled with a variety of savoury or sweet toppings, such as sautéed vegetables, cheese, ham, or fresh fruits and cream.

2. Buckwheat with Charred Baby Aubergines


This gluten-free and wheat-free dish of buckwheat with charred baby aubergines is not just delicious but also quick to make. It offers a delightful combination of nutty buckwheat and smoky charred aubergines, creating a wholesome and satisfying meal suitable for those with dietary restrictions.

Start by cooking one cup of buckwheat groats in a saucepan with two cups of water and a pinch of salt, simmering until tender and water is absorbed. In a separate pan, heat some virgin olive oil and char baby aubergines until they are golden brown and tender. Mix the cooked buckwheat with the charred baby aubergines, adding in chopped fresh parsley or mint for a burst of flavour.

Season with salt and black pepper according taste, and if desired, drizzle with a touch of balsamic glaze or lemon juice for a finishing touch.

3. Lamb with Buckwheat Noodles and Tomato Dressing

A scrumptious gluten-free and wheat-free dish of lamb with buckwheat noodles and tomato dressing makes a perfect, satisfying, and allergen-friendly lunch.

To make it, first season lamb slices with salt, pepper, and your favourite herbs. Sear the lamb in a hot skillet until it reaches your desired doneness. Meanwhile, cook gluten-free buckwheat noodles according to package instructions.

In a separate bowl, prepare a fresh tomato dressing by combining diced tomatoes, olive oil, minced garlic, basil, and a little bit of balsamic vinegar. Toss the cooked buckwheat noodles in the tomato dressing, creating a flavourful base. Serve the seared lamb slices on top of the dressed buckwheat noodles, garnishing with additional herbs or a sprinkle of feta cheese if needed.

4. Date and Buckwheat Granola with Pecans and Seeds

For breakfast or to eat as a snack in between meals, we have this easy crispy date and buckwheat granola for you that also combines pecans and seeds and promises a delightful medley of textures and flavours. Here is how to make it but first, preheat your oven to 163°C.

In a deep mixing bowl, combine two cups of gluten-free rolled oats, one cup of raw buckwheat groats, a half cup of chopped pecans, a quarter cup each of sunflower and pumpkin seeds, and a pinch of salt.

In a small saucepan, melt a quarter cup of coconut oil and whisk in a third cup of pure maple syrup and a teaspoon of vanilla extract. Pour this sweetened mixture over the dry ingredients and stir until everything is well-coated. Spread the granola mixture evenly onto a large lined baking sheet and bake it for a little less than half an hour, stirring halfway through, until golden brown.

Once out of the oven, add chopped dates to the warm granola, allowing them to slightly soften and meld with the mixture. Allow the baked granola to cool entirely before breaking it into clusters. 

5. Chicken Soba Noodles

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Another great, easy, gluten-free and wheat-free lunch recipe is this chicken soba noodles, which offers a satisfying blend of protein, vegetables, and the unique taste and texture of soba noodles, making it a flavourful and wholesome option for those with dietary restrictions.

Start by cooking your gluten-free soba noodles according to package instructions, ensuring they remain al dente. In a skillet, heat virgin olive oil and cook boneless, skinless chicken breast slices until fully cooked and golden brown. Add a mixture of fresh vegetables such as broccoli, bell peppers, and carrots, sautéing until they are tender-crisp.

In a bowl, whisk together a gluten-free soy sauce, minced garlic, and ginger, adjusting the quantities to taste. Toss the cooked soba noodles and the sautéed chicken and vegetables in the soy sauce mixture, ensuring an even coat. Garnish with sliced green onions, some sesame seeds, and a drizzle of sesame oil for added depth of flavour.

6. Rice Noodles with Sundried Tomatoes, Parmesan, and Basil


Another tasty, noodle-based meal that makes a pretty satisfying lunch is this delightful rice noodles with sundried tomatoes, parmesan, and basil, which is both gluten-free and wheat-free. It is quite easy and can be made in a fraction of time.

So, cook your gluten-free rice noodles following the package instructions, ensuring they are tender yet still firm. While the noodles cook, hydrate sundried tomatoes in warm water and slice them into thin strips. In a pan, sauté the rehydrated tomatoes with minced garlic in olive oil until fragrant.

Drain the cooked noodles, then toss them in the tomato and garlic mixture, ensuring an even coating. Add a super generous sprinkle of freshly grated Parmesan cheese, tossing until it melts into a creamy consistency. Finish by adding freshly chopped basil, giving the dish a burst of freshness. Season your dish with a little bit of salt and black pepper, then serve.

7. Veggie Meatballs with Tomato Courgetti


Next, we have a delicious gluten-free and wheat-free veggie meatballs with tomato courgetti dish, so let’s start by preparing the veggie meatballs—you are going to need a spiralizer for this recipe and lots and lots of zucchini.

In a food processor, combine grated zucchini, carrots, cooked quinoa, gluten-free breadcrumbs, minced garlic, and herbs, such as parsley and oregano, and blend well. Make the mixture into bite-sized meatballs and bake in the oven until golden brown. Meanwhile, use the spiralizer to turn zucchini into courgetti or zucchini noodles.

In a pan, sauté cherry tomatoes with garlic and olive oil until they burst and form a flavourful sauce. Add the courgetti to the pan and toss until just tender. Plate the veggie meatballs on top of the tomato courgetti, garnish with fresh basil, and drizzle with a balsamic glaze for a satisfying and gluten-free twist on a classic favourite.

8. Hot BBQ Beef, Horseradish, and Pasta Salad

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One of the best filling and satisfying dishes is definitely a salad and one of the interesting things about salads is that they are so versatile, can be made with a variety of ingredients, and can even be gluten-free and wheat-free. The one we have in this section is the flavourful hot BBQ Beef, horseradish, and pasta salad.

Start by cooking gluten-free pasta until al dente. In a skillet, sear thinly sliced beef strips until they are cooked to your liking, then toss them in your favourite gluten-free barbecue sauce for a smoky kick. In a large bowl, combine the already-cooked pasta and hot BBQ beef, and add a dollop of creamy horseradish for a zesty bite.

Mix in colourful veggies like cherry tomatoes, bell peppers, and red onions to enhance both flavour and visual appeal. Drizzle with virgin olive oil and toss everything together until well combined. Garnish with fresh parsley or even chives, and serve at room temperature for a satisfying, bold, and allergen-friendly meal.

9. Pasta and Mixed Peppers with Walnut and Lemon Pesto


Another great pasta-based lunch recipe that is both gluten-free and wheat-free is the pasta and mixed peppers with walnut and lemon pesto.

Like always, cook gluten-free pasta, ensuring it is al dente. Meanwhile, roast a medley of colourful bell peppers in the oven until they are tender and slightly charred. For the walnut and lemon pesto, blend together fresh basil, toasted walnuts, garlic, grated Parmesan cheese, the zest, and juice of a lemon until it forms a smooth paste.

Once the pasta is cooked, toss it with the roasted mixed peppers and the vibrant walnut and lemon pesto, making sure that every strand is coated with the flavourful mixture. Season with a sprinkle of salt and a pinch of black pepper and garnish with some additional chopped basil and grated Parmesan cheese.

10. Quinoa Tabbouleh

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Quinoa tabbouleh is a popular gluten-free and wheat-free recipe that is perfect for people with celiac disease or gluten intolerance.

So, for a refreshing gluten-free and wheat-free Quinoa Tabbouleh, start by rinsing one cup of quinoa thoroughly under cold water then cook it in two cups of water until it is light and fluffy. Allow it to cool to room temperature. In a large bowl, place the cooked quinoa, finely chopped fresh tomatoes, cucumbers, red onions, and a generous amount of freshly chopped green parsley and mint.

For the dressing, whisk together olive oil, lemon juice, minced garlic, salt, and pepper, then pour the mixture over the quinoa and vegetable mixture, tossing gently to combine. Let the flavours meld for at least half an hour before you serve the dish. 

11. Courgetti and Quinoa-Stuffed Peppers

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This gluten-free and wheat-free courgette and quinoa-stuffed peppers dish is not only nutritious but also packed with vibrant flavours, offering a satisfying and allergen-friendly option for a wholesome meal. Here is how to make it, yet, again, preheat the oven to 190°C. 

Then, cook one cup of quinoa according to package instructions, yet make sure it is light and fluffy. While the quinoa cooks, halve and deseed bell peppers, placing them in a baking dish. In a skillet, sauté grated courgette (zucchini) with olive oil, minced garlic, and your favourite herbs until it’s softened. Combine the cooked quinoa with the sautéed courgette, and season with salt and pepper to taste.

Stuff each bell pepper half with the cooked quinoa and courgette mixture. Cover the baking dish with a piece of foil, then bake for about 25-30 minutes or until the peppers are tender. Take your stuffed peppers out of the oven and let them set for a few minutes before serving.

12. Lamb and Quinoa Burgers with Beetroot Tzatziki

gluten-free and wheat-free

Here is a Mediterranean-scented gluten-free and wheat-free lunch dish: lamb and Quinoa burgers with beetroot tzatziki.

For this recipe, you will need to combine ground lamb with cooked quinoa in a mixing bowl. Add finely chopped onions, garlic, fresh mint, and your favourite spices, such as cumin and coriander, to enhance the lamb’s taste. Form the mixture into burger patties and grill them until they are cooked to your desired level of doneness.

Meanwhile, prepare the beetroot tzatziki by blending Greek yoghurt, grated beetroot, minced garlic, cucumber, and dill in a food processor. Season with salt and pepper to taste. Once the burgers are ready, serve them on gluten-free buns or lettuce wraps, and generously spread the vibrant beetroot tzatziki on top.

13. Turkey, Courgetti and Feta Burgers


Another delightful gluten-free and wheat-free burger recipe is this one that combines turkey, courgetti—yes, again—and feta.

Start by mixing lean ground turkey with spiralized courgetti in a bowl. Add crumbled feta cheese, finely chopped red onions, minced garlic, and a medley of your favourite herbs, such as parsley and oregano. Then, season the mixture with salt and ground black pepper according to taste, ensuring all ingredients are well combined.

Form the mixture into burger patties and grill them until they are cooked through and have a golden-brown exterior. Serve these gluten-free and wheat-free burgers on lettuce wraps or gluten-free buns, and garnish with additional courgette strands for a fresh crunch. The combination of lean turkey, flavourful feta, and the vibrant twist of courgette makes these burgers a delicious and wholesome option for those with dietary restrictions.

14. Sesame Sweet Potatoes and Avocado

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This is a delectable gluten-free and wheat-free dish that also makes a perfect vegan meal. This is the sesame sweet potatoes and avocado, a fusion of textures and flavours. Before we begin, preheat your oven to 200°C. 

Peel and dice a few sweet potatoes into bite-sized cubes, then toss them with olive oil, sesame oil, and also a sprinkle of sesame seeds in a mixing bowl. Arrange the coated sweet potatoes on a baking sheet in a single layer and roast for about 25-30 minutes or until they are golden and tender, flipping halfway through.

While the sweet potatoes roast, prepare the avocado by slicing it into thin wedges. Once the sweet potatoes are nice and done, allow them to cool slightly then toss them with the avocado slices. Drizzle with additional sesame oil if desired, and season with salt and pepper to taste. 

15. Feta and Herb-Crusted Salmon

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The last gluten-free and wheat-free recipe we have today is feta and herb-crusted salmon, offering a pleasant combination of succulent fish and a savoury herb-infused crust, making it a delicious and wholesome dish for any meal.

Yet, first, preheat your oven to 200°C.

Next, you will need dry salmon fillets, and you will need to pat those dry salmon fillets with paper towels and then place them on a lined baking sheet. Set them aside for now.

In a bowl, combine crumbled feta cheese with a mixture of finely chopped fresh herbs like parsley, dill, and thyme. Add one or maybe two tablespoons of freshly squeezed lemon juice and a drizzle of virgin olive oil to bind the ingredients. Spread the feta and herb mixture evenly over the tops of the salmon fillets, creating a generous crust.

Bake your salmon fillets for about a quarter hour or until the salmon is cooked through and the crust is golden brown and flavourful. Garnish your dish with additional fresh herbs and lemon wedges before serving.


Embracing a gluten-free and wheat-free lifestyle does not mean sacrificing flavour or variety in your meals. The diverse range of recipes presented here showcases the creativity and culinary possibilities that exist within this dietary framework. From vibrant salads to hearty mains, the world of gluten-free and wheat-free cooking opens doors to wholesome and delicious options for everyone.

By exploring alternative grains, incorporating fresh produce, and experimenting with unique flavour combinations, one can discover a wealth of culinary delights that cater to various tastes and dietary needs. These recipes not only demonstrate the versatility of gluten-free and wheat-free ingredients but also highlight the importance of embracing a diverse and inclusive approach to cooking, ensuring that everyone can savour the pleasure of a nourishing and delightful meal.

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