One of the hardest things about having children with food allergies is trying to come up with meals that are safe for everyone to eat, yet also taste good. And I have picky eaters, which just makes cooking that much more complicated. Occasionally I will make two versions of one meal, like a delicious cheese-filled lasagna with a mini wheat-free, dairy-free lasagna on the side. But ain’t nobody got time for that.

Here are some of my family’s favorite allergen-free recipes. I have labeled them WF (Wheat Free), DF (Dairy Free) and SF (Soy Free – may contain soybean oil).


Grilled Italian Chicken – WF, DF, SF

This is my go-to easy main dish! Simply place chicken breasts in a Ziplock bag and fill the bag with the Italian dressing (you may not need the whole bottle). Marinate for at least 1 hour, though I prefer to marinate overnight. Throw those babies on the grill and cook until the internal temperature is at least 165°.

Sloppy Joes – WF, DF, SF

  • 1/2 cup chopped onion
  • olive oil
  • 1 lb ground beef
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup ketchup
  • 1 Tbsp mustard
  • 1 tsp Lea & Perrins Worcestershire Sauce
  • 1/4 cup water
  • 1 Tbsp brown sugar
  • 1 Tbsp vinegar

Saute onion in olive oil over medium heat. Add ground beef and brown. Add salt and pepper to beef. Mix all other ingredients and add sauce to beef. Simmer on low for 15 minutes.

Serve these on your favorite allergen-free buns:

Roasted Pork Tenderloin – WF, DF, SF

  • 1-2 pork tenderloins
  • Lemon pepper
  • Garlic salt
  • Dried sage

We love this basic pork tenderloin recipe. Place the loins in a 9×13″ glass pan, then simply rub the lemon pepper, garlic salt and sage on top. Add a little water to the bottom of the pan. Roast in the oven at 425° for about 30 minutes per pound. Cook until the internal temperature reaches 165°.

Pork Chops w/ Sauce – SF

Brown pork chops in olive oil; season with salt and pepper. Place chops in 9×13″ glass pan. Combine chopped onion, soup, ketchup and Worcestershire Sauce. Pour sauce over chops. Cover with tin foil and bake at 350° for 45-60 minutes until tender. We like to serve these over white rice!

Venison Chili – WF, DF, SF

  • 1 lb venison (or ground beef)
  • 1 lb breakfast sausage
  • (2) 14.5 oz cans petite diced tomatoes
  • (2) 14.5 oz cans tomato sauce
  • (2) 14.5 oz cans dark kidney beans
  • 3 Tbsp brown sugar
  • 3 Tbsp chili powder

Brown venison and sausage over medium heat. Mix in tomatoes, tomato sauce and kidney beans. Add brown sugar and chili powder to taste. Enjoy with Tostitos corn chips and a little shredded cheddar cheese!

Pressure Cooker Pot Roast – DF, SF

  • Top round roast
  • Olive oil
  • Garlic pepper
  • Garlic salt
  • Dried basil
  • 3-4 red skin potatoes, quartered
  • 1 lb baby carrots
  • 2 small onions, sliced
  • 1 Knorr Beef Boullion cube
  • Apple juice
  • Flour
  • Salt and pepper

Brown roast in olive oil over medium heat in a pressure cooker, both sides. Add garlic pepper, garlic salt and basil to taste. Place carrots, potatoes and onions around the roast. Fill pressure cooker with apple juice (or part water for less apple taste) to just over the top of the roast and veggies. Add the beef boullion cubes to the juice. Seal the lid and cook on high until the pressure regulator begins to wobble. Reduce heat half way and cook for 45 more minutes.

For gravy: remove meat and veggies from the pressure cooker, leaving the apple juice liquid. Whisk a flour/water mixture into the juice over high heat until boiling. Remove from heat. Add salt and pepper to taste. We serve this ah-ma-zing roast and gravy over white rice.

Slow Cooker Pulled Pork – WF, DF, SF

We use Sweet Baby Ray’s Hickory & Brown Sugar BBQ Sauce for this recipe. Serve on your favorite allergen-free buns:

Cheesy Chicken Taquitos – WF, SF

One Sheet Pan Rosemary Chicken – WF, SF

Best. Chicken. Ever. Use with Earth Balance Soy-Free Buttery Spread instead of butter for a dairy-free version.

Maid-Rite Copycat – WF, DF

If you’ve never had a maid rite, you might think these are odd. But I assure you they are fantastic! To make these soy free, just omit the soy sauce… we cannot tell the difference in the taste.

Serve on your favorite allergen-free buns:

Oven Baked Chicken Breasts – DF, SF

Use with gluten-free panko bread crumbs for a wheat-free option. We omit the cajun seasoning for the kiddos.

Chicken and Bacon Ranch Crescents – SF

Use with Kraft Classic Ranch Dressing for soy free.

Loaded Chicken & Potatoes – WF, SF

We omit the hot sauce for the kiddos.


Easy Oven Roasted Potatoes – WF, DF, SF

  • 3-4 medium red skin potatoes, cut into eigths
  • 2 Tbsp olive oil
  • Onion powder
  • Garlic salt
  • Pepper
  • Paprika

Add onion powder, garlic salt, pepper and paprika (to taste) to olive oil in large bowl. Toss potatoes in the oil and seasonings. Arrange potatoes in a flat layer on large cookie sheet. Bake at 450° for 25 minutes, stirring frequently.

Cheesy Potatoes – SF

Mix all ingredients. Bake in 9×13″ pan at 350° for 1 hour.


Soft Chocolate Chip Cookies – DF, SF

Cream together brown sugar, sugar and buttery spread. Add eggs, beating after each egg. Sift together flour, salt, baking powder, baking soda; add to sugar mixture. Mix in bag of chocolate morsels. Bake rounded tablespoons on greased cookie sheet at 375° for 10-13 minutes.

Soft Sugar Cookies – SF

Sooo good! Use with Earth Balance Soy-Free Buttery Spread instead of butter for a dairy-free version.

Puppy Chow – WF, DF, SF

Microwave chocolate morsels, peanut butter and buttery spread until melted. Add vanilla. Pour over cereal in a large bowl. Shake powdered sugar and cereal in plastic bag until coated.

Rice Krispies Treats – WF, DF, SF

Melt buttery spread over low heat. Add marshmallows and stir until melted. Remove from heat. Mix in cereal. Press cereal mixture into greased (Smart Balance Non-Stick Cooking Spray) 9×13″ pan.


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