Easy Ingredient Swaps For Gluten-Free Meals
Get this: the number of Americans eating gluten-free has recently tripled. In fact, currently 1 in 5 people state that they actively include gluten-free meals in their diet, which isn’t as difficult as you may think…
Whether you avoid gluten due to celiac disease or simply because it fits into your specific dietary needs, discovering hidden sources of the protein can be frustrating. Here at HelloFresh, we pride ourselves on complete nutritional transparency — there’s even a team of full-time dietitians reviewing each and every ingredient we put on the menu. So if any of our recipes contain gluten, you’ll know. But that’s not all. We also specify in which ingredients the gluten can be found.
So although countless HelloFresh and non-HelloFresh recipes alike contain gluten, swapping out the culprit ingredient to create a gluten-free meal is simple!
1. Panko
Why we use it: For that irresistibly crunchy texture on baked pasta dishes or crusted meats and fish (like this Honey Mustard Glazed Salmon)
Simple swap: Try crushed nuts or corn tortilla chips for that same satisfying crunch
2. Pasta/Couscous
Why we use it: Some of our most popular meals are pasta dishes, which cook up super fast. And when you ask, we deliver. After all, who could say no to “Little Ears” Pasta with Baby Broccoli and Pesto?
Simple swap: Any gluten-free pasta product that’s chickpea, quinoa, or rice-based will maintain the integrity of the meal. A second option would be to give zoodles (zucchini noodles) a try if you have a spiralizer.
3. Bread/Flour Tortillas
Why we use it: Burgers, flatbreads, and tacos are at the top of the list of Americans’ most nostalgic and desired foods. We like to include these beloved favorites in our regular rotation of recipes each week, like we did with these Smoky Adobo Chicken Tacos with Mango Slaw and Lime Crema.
Simple swap: There is a wide availability of gluten-free bread options with comparable flavor and texture. However, several come with long ingredient lists that often include added sugar and chemical agents to soften the dough. Be sure to choose varieties with seeds and healthy gluten-free grains such as millet. When it comes to flour tortillas, a super easy swap is corn tortillas.
4. Hoisin/Soy Sauce
Why we use it: For a fermented and salty Asian flair in dishes like this Sizzling Beef Stir-Fry
Simple swap: Try subbing in tamari (a gluten-free soy sauce) or coconut aminos to maintain that delicious saltiness. If you’re feeling adventurous, you could also top dishes with kimchi for more fermented flavor.
5. Grains Containing Gluten
Why we use it: From barley and bulgur to farro and kamut, we use whole grains to give a healthy boost to recipes like this Roasted Cauliflower with Bulgur, Tzatziki, and Spiced Oil
Simple swap: To preserve the benefits of vitamins, minerals, and fiber in whole grains, sub brown rice, quinoa, millet, sorghum, or wild rice. In case you missed it, we even published a comprehensive guide to gluten-free grains to make things easier.
Now that you’ve got dinner covered, it’s time to move on to dessert! This gluten-free flourless orange almond cake is sure to satisfy your sweet tooth.
This post was originally published on Fresh Times (along with a whole lot more recipes and time-saving tips/tricks).
To learn more about HelloFresh’s deliciously simple meal kits, click here.
