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.

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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.

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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.

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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!

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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.

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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!

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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.

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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.

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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…

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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…

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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.

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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

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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!

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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).

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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!

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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.

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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.

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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.

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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…

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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!

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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!

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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.

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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.

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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.

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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.

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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

The post Easy Top 9 Allergen Free Meals, Sides and Desserts appeared first on MI Gluten Free Gal.