Easy Top 9 Allergen Free Meals, Sides and Desserts
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As a host, I love to make Top 9 Allergen Free meals. While our household is completely gluten-free, I want to make sure any of my guests with additional allergens are able to eat freely as well. With the help of some of my friendly bloggers, I’ve come up with a list of salads, meals and desserts that are safe for all to eat!
What are the Top 9 Food Allergens?
Before we get to the recipes, a bit of education. While any food can cause an allergic reaction, these foods affect 90% of sufferers.
- Dairy
- Eggs
- Fish
- Shellfish
- Peanut
- Tree Nut (which does not include coconut, which is actually a fruit)
- Wheat
- Soy
- Sesame is the 9th allergen recently required to be labeled
Also note that gluten is not listed as one of the most common allergens. To make sure an item is gluten-free, is must also be free of rye and barley. In addition, oats can easily be cross-contaminated in fields, so choose oats grown under purity protocol standards, or else leave them out.
Now let’s get cooking! *Note – When I first wrote this blog post, sesame was not listed as an allergen. Some of these recipes may still contain sesame, either from tahini or sesame oil.
Top 9 Allergen Free Appetizers
Humms – *contains sesame
Hummus is a wonderful and delicious dip made from chickpeas, also known as garbanzo beans. It's full of folate which helps combat anemia.
Check out this recipe
Sesame-Free Hummus (Creamy, Flavorful & So Easy)
This sesame-free hummus is smooth, creamy, and packed with flavor. It’s easy to make and perfect as a dip, spread, or healthy snack.
Check out this recipe
Caramelized Onion White Bean Dip.
White beans and sweet caramelized onions go together so well in this dip! You will love this easy recipe. Serve it with crackers, veggies, or your favorite chips.
Check out this recipe
Gluten-Free Spinach Dip (Dairy-Free, Vegan)
This easy gluten-free spinach dip is creamy, cheesy and perfect with crackers, toasts, or vegetable crudités! Dairy-free and vegan too!
Check out this recipe
Allergy-Friendly Spring Rolls with Sunflower Butter Sauce
Vietnamese rolls are hugely popular, but those with allergies usually must keep their distance. From shrimp to peanuts, soy or dairy, these are usually little wraps of reactivity. But it needn’t be this way. Our refreshing rolls are light and delicious, filled with great and healthful colors and crunch.
Check out this recipe
Photo credit: Andrew Grinton
Top 9 Allergen Free Salads
Easy Chickpea Salad
This easy vegan chickpea salad with garlic vinaigrette is gluten-free, dairy-free, and soy-free and is great for vegan potlucks, picnics, or meal prep!
Check out this recipe
Garlicky Greek Chickpeas & Spinach Recipe (Vegan & Gluten-Free)
This Greek Chickpeas & Spinach recipe is a filling plant-based meal that’s so easy & fast to prepare. Also gluten-free & allergy-friendly.
Check out this recipe
Corn and Tomato Salad
Enjoy the fresh flavors of Corn and Tomato Salad, a quick and easy barbecue side dish that is gluten free, dairy free, and top 9 free.
Check out this recipe
Shaved Brussels Sprouts Salad
This cold brussels sprout salad paired with a aip and whole30 approved salad dressing is exactly what you need for these cold fall…
Check out this recipe
Mexican Kale Salad with BEST Avocado Dressing – iFoodReal.com
Mexican Kale Salad with black beans, corn, bell pepper, cilantro, and creamy cumin flavored avocado dressing. This salad is equally good on a hot summer night or as one of healthy Thanksgiving recipes. Serve it alongside air fryer shrimp, Instant Pot white chicken chili or borscht. The Best Kale Salad Recipe Oh, this Mexican kale…
Check out this recipe
Top 8 Allergen Free Main Dishes – With Meat
Cozy Comfort Chili
A simple chili dinner becomes a great option for a top 9 allergen free meal. Cheese and sour cream can be served in individual bowls apart from the main dish. To make this vegetarian, substitute lentils for the ground beef.
Check out this recipe
Slow Cooker Creamy Chicken Chili (Gluten and Bean Free)
This Slow Cooker Creamy Chicken Chili is so easy to make, plus, this recipe is tummy friendly with no beans, dairy, or gluten
Check out this recipe
Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner
Need less dishes & a quick, easy & HEALTHY dinner to fuel your family? This Allergy-friendly 30 Minute Salsa Chicken Sheet Pan Dinner is a weeknight saver!
Check out this recipe
Allergy-friendly 30 Minute Skillet Jambalaya
A one skillet, easy & filling dinner! This Allergy-friendly 30 Minute Skillet Jambalaya is free of: gluten, dairy, egg, soy, & nuts (w/ a vegan option).
Check out this recipe
One Pan Egg Roll in a Bowl – *contains sesame oil
This Egg Roll in a Bowl has all of the great flavor of an Egg Roll, but without the fuss or carbs from wrappers! It’s keto and low-carb, gluten-free, Whole30, and AIP!
Check out this recipe
Italian Rice Skillet Recipe with Speedy Sausage and Zucchini
This comforting Italian rice skillet is a great 30-minute meal w/ zucchini, sun-dried tomatoes & healthy homemade turkey sausage. Dairy-free, gluten-free.
Check out this recipe
Top 9 Allergen Free Main Dishes – Vegetarian
Gluten Free Falafel
This simple gluten free falafel recipe will help you overcome your fear of frying. It starts with raw chickpeas and makes the best appetizer.
Check out this recipe
Slow Cooker Sweet Potato Quinoa Chili.
This sweet potato quinoa chili is a hearty, flavorful meal that’s just right for busy weeks! Make this tasty chili in the slow cooker for minimal work.
Check out this recipe
Vegetable Ragu – a perfect dish for your dinner table
Vegetable Ragu is a hearty and flavorful pasta dish that is perfect for your dinner table. This vegetable ragu recipe is just right for busy week nights or lazy weekends. To say this recipe is a comfort food would be 100% accurate, well at least in my recipe book. Everything about this recipe is comforting…
Check out this recipe
Smoky Cauliflower Chimichurri Bowls
Smoky Cauliflower Chimichurri Bowls! These filling vegan bowls are full of flavor and loaded up with healthy veggies, served over seasoned black beans (and optional rice) with Mexican Slaw, Chimichurri Sauce, avocado, cilantro, and pickled onions. Repurpose all the leftovers into tasty tacos!
Check out this recipe
Photo credit: Sylvia Fontaine
Top 8 Allergen Free Desserts
Gluten Free Pumpkin Donuts
Not only are these gluten-free pumpkin donuts delicious, they're also free of the 8 most common allergens. And only three ingredients!
Check out this recipe
Gluten Free Donut Muffin – Top 9 Free
These gluten free donut muffins recreate all the flavor of a cinnamon sugar donut, without the special pan. No frying needed.
Check out this recipe
Allergy Friendly Muddy Buddies (Gluten Free, Nut Free).
Chex cereal is coated in sunbutter, chocolate, and powdered sugar for a tasty allergy friendly version of muddy buddies! Everyone loves this classic recipe.
Check out this recipe
Allergen Friendly Chocolate Cake– Vegan, GF/DF/EF, Top 9 Free
Decadent and rich this Chocolate Banana Cake is gluten free and vegan. It can easily be made into top 8 allergen free cupcakes.
Check out this recipe
Dairy-Free, Gluten-Free Lemon Coconut Cream Cake & Blueberry Sauce
A light, fluffy dessert like this classic cake is the perfect ending to any summer meal. It presents beautifully, with a fresh blueberry layer and zesty whipped coconut cream.
Check out this recipe
Photo credit: Andrew Grinton / Allergic Living
Top 9 Allergen Free Cookbooks
Looking for more recipes? Check out my list of Top 9 Allergen Free cookbooks. I LOVE the Instant Pot Cookbook from Allergy Awesomeness.
Top 9 Allergen Free Websites
Here is a short list of website I trust for those looking for Top 9 Allergen Free Recipes
- EBL Food Allergies
- The Allergy Chef
- Allergy Awesomeness
- Allergy Free Kitchen
- Kids with Food Allergies
- Allergic Living
- Eating with Food Allergies
Oh, and don’t forget to check out my list of Top 9 Allergen Free Snacks! And if you’re in the Metro Detroit area, check out Michigan’s only Top 9 Allergen Free Bakery.
Originally Published March 2018
Wow, what an amazing round up! I’m in a total Asian mood, so that egg roll bowl and fried rice with tofu look amazing right now. They do have Hemp Tofu, too, which is soy-free!
Dear Alisa,
I had no idea there was soy-free tofu! Thanks for sharing about that product, just in time for my presentation tomorrow! I see that Smiling Hara makes a balck bean tempeh as well!
So many great looking recipes, love them! Thanks so much for including my slow cooker chicken recipe 🙂
Thanks so much for sharing it. I totally want to try it myself, now!
They all sound so delicious, but I definitely want to try the egg roll in a bowl and the pumpkin donuts soon!
What an amazing collection of delicious recipes!!
Thanks for letting me share your creations with others!
Those all look great Margaret. It’s always hard juggling multiple allergens and dietary needs, but this gives a lot to pick from with suggestions as well. Thanks for including my fried rice bowl. Although we use tofu, you can also use chicken if you aren’t vegan.
Thanks for sharing your recipes! I know that the people at my conference presentation were so grateful to have this resource!
The first recipe is not top 8 free. It has sesame.
Sesame is the 9th allergen. That recipe is free from the first top – eggs, dairy, peanuts, tree nuts, soy, wheat, fish and shellfish.