10 Perfect Meal Plans for those with Celiac Disease

Did you know that in every 141 people, 1 person has celiac disease in America?

Celiac disease is not curable; however, symptoms are managed by observing a gluten-free diet. In this article, we are going to review what celiac disease is and the benefits, types, and sample menu of a celiac disease diet.

What is Celiac Disease?

Celiac disease is a chronic autoimmune disorder that causes negative side effects in people who eat gluten, which is found in foods like barley, wheat, rye, and small amounts in oats. Gluten is what makes dough elastic and gives baked products a chewy texture.

When a person with celiac disease eats gluten, their body overreacts and destroys the inner lining of the small intestine. This attack can limit the absorption rate of nutrients and minerals.

Celiac Disease Risk Factors

Researchers currently don’t know exactly what causes this condition. However, experts believe that genes, other medical conditions, and prior surgeries may influence whether or not someone develops celiac disease.

People with the following conditions are more likely to develop this disease:

  • Down syndrome
  • Diabetes type 1
  • Addison’s disease
  • Turner syndrome
  • Rheumatoid arthritis
  • And more


If left untreated, celiac disease can result in severe complications. They may include:

  • Weakening of tooth enamel
  • Lactose intolerance
  • Infertility and miscarriage
  • Weak bones
  • Malnutrition
  • Digestive cancers such as lymphoma or small intestine cancer
  • Nervous problem such as numbness


Currently, the only recommended treatment for celiac disease is the consumption of a gluten-free diet for life. If the diet is strictly observed, the intestines will gradually start healing, and the symptoms will disappear. However, eating gluten again can result in a relapse.

Perfect Meals for People with Celiac Disease

For people with celiac disease, it’s important to religious check food labels, as sometimes foods can contain gluten, even if that isn’t immediately obvious. Before altering their diets, it’s important for people with this condition to consult first with their doctors.

Here are some gluten-free recipes that celiac patients can discuss with their physicians…

1. Zucchini with Chickpea and Mushroom Stuffing

Zucchini can equally work as a center or side piece om a meal; it’s especially flavorful served with tomato sauce and green vegetables.

Why is this meal Great for Celiac Disease?

Zucchini is a perfect meal for a patient with celiac disease, as it is free from gluten. Even better, this meal provides sufficient nutrients that are critical to the body’s functioning. Best of all? It is easy to prepare.

What You’ll Need

  • 4 pieces of zucchini
  • 1 tablespoon of cooking oil
  • 1 piece of onion, chopped
  • 2 cloves of crushed garlic
  • Sea salt
  • Black pepper
  • 5.5 ounce of rinsed and drained chickpeas
  • 1/2 lemon, juiced
  • Ground cumin
  • 2 tablespoons freshly parsley
  • 8 ounce of sliced button mushrooms

How to Prepare

  1. Preheat the oven to about 175 degrees C.
  2. Apply a shallow grease to the baking dish.
  3. Scoop and chop the flesh of the zucchini.
  4. Pour the chopped shells in the prepared dish.
  5. Heat oil over medium heat.
  6. Saute onion for about 5 minutes.
  7. Add garlic and saute 2 for two minutes more.
  8. Add chopped zucchini and mushrooms and stir for 5 minutes.
  9. Spoon mix them into zucchini shells.
  10. Bake the product on the preheated oven for 30-40 minutes, or until zucchini becomes tender.

2. Beefy Spanish Rice

Beefy Spanish rice can be served as the main meal. The meal is delicious when taken with turnip greens, cornbread, or black-eyed peas. It is even better when refrigerated for a night and reheated before consumed.

Why is it Good for Celiac Patients

The meal contains a variety of nutrients, and it is free of gluten. It can be served as the main meal. Moreover, the meal requires few ingredients to prepare.

Ingrendients Required

  • 2 tablespoon cooking oil
  • 1 cup of white rice
  • 1 pound beef
  • 1 cup canned corn
  • Salt, pepper and garlic powder to taste
  • 1 can tomato sauce
  • 1 cup of clean water
  • ½ cup chopped onion
  • ½ cup chopped green pepper
  • ½ cup ketchup


  1. Put oil on a saucepan and heat the pan over medium heat.
  2. Add rice, onion, pepper, and saute the mixture for about 5 minutes, or until the onion becomes tender.
  3. Add chopped beef and saute until browned.
  4. Filter out excess oil.
  5. Add tomato sauce, corn, ketchup, and water.
  6. Minimize the heat to low, cover the pan, and simmer for 20 minutes while occasionally stirring—season with pepper, salt, and garlic to improve the taste.

3. Delicious Gluten-Free Pancakes

Fluffy pancakes that mimic the taste of wheat-flour pancakes? Yes, please!

Why is it Perfect for Celiac Patients

No gluten? Check. Full of necessary nutrients? Check. Tasteful and easy to make? Check and check.

What You Need to Prepare this Meal

  • 1 cup of rice flour
  • 3 tablespoon of tapioca flour
  • ½ tablespoon of baking powder
  • 4 tablespoon of powder milk
  • 1 packet of sugar
  • 2 eggs
  • 2 cup of water
  • 3 tablespoon of margarine oil
  • ½ teaspoon of salt
  • ½ teaspoon of xanthan gum
  • 1/3 cup of potato starch

How to Prepare

  1. In a clean bowl, add and mix tapioca flour, powder milk, rice flour, sugar, baking powder, salt, potato starch, and xanthan gum.
  2. Add in egg, water, oil, and stir until a well-blended mixture with few lumps is formed.
  3. Heat a large pan over high heat.
  4. Add batter onto the pan and continue cooking until bubbles start forming.
  5. Flip, and cook until the bottom becomes golden brown.
  6. Serve immediately with your favorite condiments.

4. Gluten-Free Cheese and Herb Pizza Crust

Think you can’t enjoy pizza with celiac disease? Think again, Here is a variation of a pizza crust with no gluten.

Why is it Recommended for Celiac Patients?

As the name suggests, gluten-free cheese and herb pizza crust do not contain any presence of gluten. For this reason, it is highly recommended to a patient with underlying symptoms of the celiac disorder.

What You’ll Need

  • ¾ cup of gluten-free baking flour
  • ¼ cup of garbanzo bean flour
  • ¼ cup of grated cheese
  • ¼ cup of tapioca starch
  • 1 teaspoon of xanthan gum
  • ½ teaspoon of salt
  • 1 ½ teaspoon of baking powder
  • 1 teaspoon of white sugar
  • 1 cup of warm water
  • 1 egg
  • ½ teaspoon of minced garlic
  • 1 ½ teaspoon of olive oil
  • 25 ounce of active dry yeast
  • ½ teaspoon of apple vinegar

How to Prepare

Note: To enhance texture, ensure you bake the crust 10 minutes before topping.

  1. Preheat oven to 220 degrees C.
  2. Grease a pizza pan with cooking spray.
  3. Add and mix thoroughly all-purpose baking flour, cornstarch, garbanzo bean flour, baking powder, tapioca starch, Italian seasoning, salt, Parmesan cheese, xanthan gum, and oregano.
  4. Set the mixture aside.
  5. Dissolve 1 teaspoon sugar in the warm water and sprinkle yeast over the top and set aside until it turns foamy.
  6. In a separate bowl, beat egg add olive oil, 1 teaspoon sugar, garlic, and vinegar, and stir until it forms a smooth mixture.
  7. Mix yeast mixture with egg mixture and use the result to stir the flour mixture until it forms a smooth mixture with no lumps.
  8. Press the dough onto the pan, making sure the outer edges are much thicker than the center.
  9. Cook the dough in the preheated oven until it becomes slightly firm, or for about 10-12 minutes.
  10. Top with your favorite toppings and keep baking at 220 degrees C until the crust turns golden brown or for about 20-30 minutes.
  11. If you wish to form crisp from your pizza, remove it from the pan and cook it directly in the oven for 5 minutes.

5. Yummy Roll-Up Appetizers

Yummy roll-ups are best served as appetizers. Our recipe will be for 5 servings, and it will take 10 minutes to prepare.

What you Need

  • 5 slices of cooked ham
  • 8 ounce of softened cream cheese
  • 5 dill pickle spears

How to Prepare

  1. Put the dried pieces of ham slice on a serving plate.
  2. Spread over the softened cream cheese.
  3. Place a pickle spear on one end of each piece of ham.
  4. Roll the slices around the spear.
  5. Support the end with toothpicks.

6. Hummus

Humus is pureed garbanzo beans, often served with fresh vegetables and pita.

Why this type of Meal is Good to Celiac Patients?

The main reason your dietician will recommend this type of meal to any celiac patient? It contains no traces of gluten. Throw in the fact that you can pair it with fresh vegetables, and you have a delicious and nutritious snack.

Which Ingredients Do You Need

  • 2 cups of dry, canned garbanzo beans
  • 1 teaspoon salt
  • 1 tablespoon of olive oil
  • 1 teaspoon of fresh minced parsley
  • 2 cloves of garlic
  • ¼ cup of lemon juice
  • 1/3 cup of tahini

How to Prepare

  1. Using a blender or food processor, blend garbanzo bean, lemon juice, garlic, salt, and tahini until a smooth mixture is formed.
  2. Transfer the mixture into a serving bowl.
  3. Add olive oil onto the garbanzo bean mixture, followed by paprika and parsley.

7. Green Beans with Cherry Tomatoes

To make the most of green beans, they should be boiled briefly and tossed with tomato sauce.

Why is this Meal Great for Celiac Disease?

Green beans with cherry tomatoes are best served as a side dish. It doesn’t contain any gluten traces, hence making it appropriate for celiac patients.

What You’ll Need

  • 2 cups of smashed cherry tomatoes
  • 1 ½ teaspoon of minced basil
  • ¼ teaspoon pepper
  • ½ cup of clean water
  • ¼ cup of butter
  • 1 tablespoon white sugar
  • ¾ teaspoon of garlic
  • 1 ½ pound of trimmed green beans


  1. Put beans in a large saucepan, add water, cover the pan, and place it in the fire.
  2. Heat under low heat and boil until they become tender 10-12 minutes.
  3. Drain off excess water and set aside.
  4. Place butter in the skillet and melt it over medium heat.
  5. Add and stir sugar, basil, garlic, and pepper.
  6. Add tomatoes and cook until they become soft.
  7. Pour tomato mixture over green beans, and gently toss for both mixtures to blend.

8. Mexican Quinoa

Mexican quinoa is a healthy alternative to Mexican rice. To supplement protein needs, it has gluten-free quinoa. However, it has a great flavor like that of an ordinary Mexican rice dish.

What You’ll Need

  • 1 tablespoon olive oil
  • 1 small chopped onion
  • 2 cloves of minced garlic
  • 1 cup of rinsed quinoa
  • ¼ cup of chopped fresh cilantro
  • 2 cups of low-sodium, gluten-free chicken soup
  • 10 ounces of tomato with green pepper
  • 1 envelope of gluten-free taco seasoning mix


  1. Place oil in skillet and heat over medium heat.
  2. Stir in quinoa and onion in hot oil for about 5 minutes.
  3. Add pepper and garlic to quinoa mixture and cook till the garlic is slightly softened.
  4. Mix diced tomatoes with green peppers, chicken soup, and taco seasoning.
  5. Add this mixture into the quinoa.
  6. Boil the mixture over low heat, and simmer until all the liquid has drained, 15-20 minutes.
  7. Add in cilantro.

9. Roasted Garlic

Roasting garlic is easy and effortless. It is excellent when served with hummus or pasta sauce.

What You’ll Need

  • 1 full garlic head
  • 2 tablespoon of olive oil

How to Prepare

  1. Preheat oven to 125 degrees C.
  2. Peel garlic cloves and place each in a baking dish.
  3. Sprinkle olive oil and bake until each clove becomes tender, 15 minutes.

10. Gluten-Free Irish Soda Bread

Finding a gluten-free recipe for Irish soda bread may be a daunting task. But, it isn’t impossible. Here is a simplified recipe of Irish soda bread that will surely give you great results. Instead of wheat flour, the recipe requires rice and tapioca flour.

What You’ll Need

  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 egg
  • 1½ cups of rice flour
  • ½ cup of tapioca flour
  • 1 cup of buttermilk
  • ½ cup of sugar

How to Prepare

  1. Preheat the oven to 175 degrees C.
  2. Grease baking pan with cooking spray.
  3. Mix rice flour, baking powder, salt, and tapioca flour in one bowl.
  4. In a different bowl, whisk together buttermilk and egg.
  5. In the dry mixture, make a well at the center and add the wet mixture.
  6. Stir until all dry ingredients are moistened.
  7. Pour the moistened result into the pan.
  8. Bake in the preheated oven for about 65 minutes or until when a toothpick inserted at the center comes out clean.
  9. Before removing the cake from the pan, cook it for 10 minutes.
  10. For an extra-yummy taste, wrap the bread using aluminum foil and let it stand overnight.

Final Thoughts

Consuming a gluten-free diet has significant benefits for people with celiac disorder, including lowering the impact of symptoms, enabling the small intestines to recover, and enhancing nutrient absorption. These benefits help reduce the risk of developing cancer, infertility, and bone diseases.

The above meals can be of great help to patients who are already diagnosed with celiac disorder. It is crucial to know that there is no medical treatment for this condition, but with a proper diet, the symptoms can be managed.

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