12 Gluten-Free Recipes (Healthy Kid-Friendly Choices)

Having an allergy to gluten feels bad, but that doesn’t mean you have to eat boring food all the time. If you are a parent to a gluten-intolerant child, you would have spent hours searching for appropriate food for your kiddo. Gluten refers to a family of proteins commonly found in wheat (and its by-products), barley, rye, and several processed food items (1). Gluten sensitivity can be either inherited genetically or triggered by environmental factors; some individuals are born with it, while others develop it over time. If your kids need gluten-free meals, our list of recipes will come to your rescue. They’re tasty and nutritious, and provide the same amount of nutritional balance as a gluten-free diet.

Gluten-free Breakfast Ideas for Kids

Who says gluten-free foods for kids are boring? We’re about to change your kids’ world with these awesome recipes below.

1. Pancakes With Green Peas

Pancakes with green peas are a protein and fibre-powered breakfast that keeps your kids fuelled throughout the day.

Ingredients

• 1 cup of split yellow moong dal (soaked for 30 minutes and drained)
• 1 cup of fresh green peas
• 1 and /2 teaspoons of green chillies (finely chopped)
• 1 teaspoon of grated ginger
• A tablespoon of chopped coriander leaves
• 1/2 cup of onions (finely chopped)
• Salt
• Cooking oil

Cooking Time: 30 minutes

Servings: 3-4

Procedure

• Put the moong dal, green peas, chillies, coriander leaves, and ginger through a food processor with a bit of water added in. Blend until the batter looks thick.
• Mix in the onions and salt into the batter in a bowl.
• Grease oil on a non-stick tawa.
• Spread one spoon of batter on the tawa to make 5″ circles.
• Cook using the cooking oil until both sides of the batter go light brown.
• Repeat the steps above to make nine more portions.
• Serve with a dash of mint chutney.

2. Idli

Thought we wouldn’t go South Indian mode on you? Well, you’ve been proven wrong. Idlis are classic, and also kids’ favourite.

Image Credit: Pinterest

Ingredients 

• 1/2 cup of urad dal (split)
• A tablespoon of fenugreek seeds
• 2 cups of ukda chawal
• 3 tablespoons of jada poha
• Salt

Cooking Time: 40 minutes

Servings: 10-12

Procedure

• Pour water into a big bowl and mix the urad dal and fenugreek seeds. Cover with a lid and set aside for four hours. This is your first blend.
• Mix the ukda chawal and joda poha with water in a big bowl and set that aside to soak for 4 hours. This is your second blend.
• Wash and drain the first blend, then blend it in a food processor using 1 cup of water. Transfer that to another bowl and set aside.
• Repeat the process for the second blend in another bowl, using one and a half cups of water for blending this time.
• Mix the first and second blends well, then add the salt.
• Let this ferment for 12 hours, covered with a lid.
• Blend the mixture well after fermenting and transfer it in spoonfuls onto a greased idli mould.
• Steam for 10 to 12 minutes, or until they appear done.
• Let the idlis cool and repeat the steps above to make more idlis using the remaining batter.
• Serve fresh with a dash of sambar and coconut chutney.

3. Coconut Pancakes

Our love for pancakes crosses time and space, which is why we’re introducing your kids to some coconut goodness.

Ingredients

• 1 cup of coconut flour
• 1 and 1/2 cups of oat flour
• 1/2 cup of coconut milk
• A tablespoon of flaxseed powder
• A pinch of salt
• 12 and 1/2 teaspoons of coconut oil (greasing plus cooking)

Cooking Time: 10 minutes

Servings: 3-4

Procedure

• Mix the flaxseed powder in 3 tablespoons of lukewarm water and whisk for 2 minutes.
• Blend the remaining ingredients with this mix in a bowl and add 2.5 cups of water.
• Mix again to get a smooth and consistent batter.
• Heat a non-stick tawa and grease it using a quarter teaspoon of coconut oil.
• Spread a spoonful of batter in a circular way, shaping it into a 5″ circle on the tawa.
• Add a teaspoon of coconut oil evenly over the top and cook for 1 minute on medium heat.
• Repeat the above steps to make more pancakes.
• Serve fresh.

Gluten-free Snacks Ideas for Kids

Snacking is a healthy thing. Try these out for enjoying guilt-free snack time!

1. Rice Dosa

Rice dosas are one of the best gluten-free toddler snacks out there.

Image Credit: Pinterest

Ingredients

• 1/2 cup of gluten-free raw rice (washed and drained)
• 1/4 cup of grated coconut
• 1/4 cup of cooked rice
• Salt
• Melted butter
• Sambar, coconut chutney, and coriander onion chutney for the accompaniments

Cooking Time: 30 minutes

Servings: 2-3

Procedure

• Put the raw rice, grated coconut, and cooked rice into a blender with 1.5 cups of water.
• Transfer the blend into a bowl, adding salt and five tablespoons of water.
• Use a lid to cover and set aside for ten minutes.
• Pour the batter onto a non-stick tawa after heating it and wiping it with a muslin cloth, using a few drops of water.
• Spread the batter to make 5″ circles and add butter near the edges.
• Cook for one to two minutes on a medium flame, ensuring the dosas don’t become too crispy.
• Fold and finish.
• Repeat the steps above to make another batch of dosas for your kids and serve with the accompaniments immediately.

2. Banana Pudding

Banana pudding – who doesn’t love it? Here’s how you can make it.

Ingredients 

• A medium whole banana
• 2 tablespoons of honey
• 2 tablespoons of cornstarch
• 2 tablespoons of egg yolk
• 1 and 1/4 cups of milk
• 1/4 teaspoon of vanilla extract
• Sea salt for taste

Cooking Time: 45 minutes

Servings: 4

Procedure

• Remove the banana peels and put the fruit on a baking sheet. Ensure it’s greased, and bake in the oven for 30 minutes.
• Cool the baked bananas and mash.
• Get a pan and whisk honey, salt, and cornstarch well in it. Add milk and whisk again.
• On a medium flame, whisk egg whites and cook for ten minutes.
• After the blend thickens, lower the flame and whisk for one minute.
• Remove the pan and cool.
• Add the vanilla extract and mashed bananas to the blend.
• Transfer the blend to a bowl and refrigerate for an hour.
• Serve chilled.

3. Corn Chaat

Corn chaat is easy to make and a hit amongst the kids. Here’s how to make it.

Image Credit: Pinterest

Ingredients 

• 2 cups of steamed sweet corn kernels
• 1and 1/2 teaspoons of black pepper powder
• 1/2 teaspoon of red chilli powder
• 1/2 teaspoon of mint leaves
• 1/2 cup of green capsicum (finely chopped)
• 1/2 cup of carrots (finely chopped)
• 1/4 cup of tomatoes (finely chopped)
• 1/2 cup of onions (finely chopped)
• 2 tablespoons of sev
• A tablespoon of chaat masala
• A tablespoon of lime juice
• Black salt

Cooking Time: 7 minutes 

Servings: 4

Procedure

• Pan-fry the corn kernels for 2 minutes and remove them when they look warmed through.
• Add the remaining vegetables and toss and turn.
• Add in the spices now and toss again.
• Add the lime juice and garnish using the mint leaves and sev.
• Serve fresh with a cold beverage on the side.

Gluten-free Lunch and Dinner Ideas for Kids

Lunch and dinner are the two big meals of the day. Make the most of them, the gluten-free way.

1. Peanut and Sesame Noodles

Peanut and sesame noodles are high in protein, gluten-free, and best of all, taste absolutely delicious!

Ingredients 

• A pack of rice noodles (16 ounces)
• 1/4 cup of soy sauce
• 3 tablespoons of peanut butter
• A tablespoon of sesame oil
• 2 garlic cloves (minced)
• A teaspoon of freshly grated ginger root
• A tablespoon of honey
• 2 tablespoons of rice vinegar
• 1 and 1/2 cups of carrots (diced)
• A whole red bell pepper (chopped)
• A green onion stalk
• 1/4 cup of chopped peanuts

Cooking Time: 10 minutes (prep) and 5 minutes (cook)

Servings: 2

Procedure

• Empty out the rice noodle pack and cook according to the instructions mentioned on the pack.
• Drain out the noodles and set aside.
• Make the sauce by whisking well the peanut butter, rice vinegar, sesame oil, honey, ginger, garlic, soy sauce, and chilli paste.
• Drizzle this over the noodles until they are well-coated.
• Sprinkle the chopped peanuts on top as a garnish.
• You can serve either hot or cold.

2. Stir-fried Veggies with Chicken

Stir-fried veggies with chicken is a warm and hearty meal for dinner. Here’s how you make it.

Image Credit: Pinterest

Ingredients 

• A pound of boneless chicken (small piece cuts)
• 2teaspoons of canola oil
• 3 chopped garlic cloves
• 2 cups of frozen snap peas
• A tablespoon of chopped ginger root
• 3/4th cup of low-sodium chicken broth (gluten-free)
• 2 long carrots (cut into quarter-inch slices)
• A cup of red bell peppers (cut into strips)
• 2 tablespoons of gluten-free soy sauce
• A quarter teaspoon of pepper flakes
• A tablespoon of cornstarch

Cooking Time: 1 hour (30 minutes to prep and 30 minutes to cook)

Servings: 4

Procedure

• Spread some cooking oil on a skillet and place it on a medium flame. Cook the chicken until it turns golden brown, stirring in the ginger root and garlic as it cooks. For the next 3 minutes, keep cooking and add in the carrots, soy sauce, and a quarter cup of chicken broth with pepper flakes.
• Add the bell peppers and peas and cook until the veggies become crisp, which should take approximately four minutes.
• Add in the cornstarch and leftover chicken broth. Stir, mix well, and cook for 1 minute.
• You can serve the dish now with either brown or white rice. Serve it hot.

3. Gluten-free Pizza

Gluten-free pizza is a fantastic option for lunch. Here’s the recipe below.

Ingredients 

• One whole gluten-free pizza base
• 1 cup of pizza sauce
• 1/2 cup of fresh mozzarella cheese
• 1/4 cup of broccoli florets (steamed and chopped)
• A tablespoon of pesto
• 2 tablespoons of bell peppers (chopped)
• 1 tablespoon of onions (chopped)
• 1 tablespoon of fresh garlic (minced)

Cooking Time: 25 minutes

Servings: 2

Procedure

• Preheat oven to 400 degrees F.
• Layer the pizza sauce on the base and add a few touches of pesto sauce on top.
• Lay out the remaining toppings, such as bell peppers, onions, broccoli, and garlic. Garnish with the mozzarella cheese.
• Bake in the oven for approximately ten minutes.
• Bake for a bit longer, if needed, and ensure the crust turns golden brown and the cheese melts.

4. Ragi Rotis

These ragi rotis taste fantastic alone or with a dash of chutney. Try it!

Image Credit: Pinterest

Ingredients 

• 3 cups of ragi flour
• 1 chopped onion
• 1 grated carrot
• 10 chopped curry leaves
• Chopped coriander leaves
• 1/4 teaspoon of red chilli powder
• 1/4 teaspoon of cumin seeds
• A teaspoon of sesame seeds
• A cup of water
• 1/2 teaspoon of salt

Cooking Time: 35 minutes

Servings: 2

Procedure

• Combine all the ingredients except the water.
• Add water to the flour and form balls, adding a little more at a time until you achieve the desired consistency.
• Wet a square piece of cloth in a bowl of water and lay it flat.
• Put the ragi flour ball on it and pat it into a circle.
• Stop patting when you’re happy with the shape.
• Run a medium flame and place the tawa.
• Transfer the ball using the cloth’s corners, so that the fabric faces upwards and the ragi ball is below on the surface of the tawa.
• Remove the cloth and add oil to the roti.
• Cover with the lid and increase the flame.
• Cook the other side by flipping after one to two minutes.
• Remove and serve when the colour changes on both sides and it looks done.

Gluten-free Dessert Ideas for Kids

Do your kids have sweet teeth instead of a tooth? Try out these recipes, then.

1. Cocoa and Banana Ice Cream

The name says it all.

Ingredients 

• Four cups of sliced bananas (frozen)
• Two tablespoons of low-fat milk
• Three envelopes of hot cocoa powder mix

Cooking Time: 5 minutes

Servings: 1-2

Procedure

• Blend the frozen bananas in a food processor and pulse until they crumble.
• Add milk and keep pulsing until the mix looks smooth.
• Add cocoa powder mix and pulse until done.
• Serve with freshly chopped chocolate.

2. Kalakand

A gluten-free dessert that’s perfect for any time of the year.

Image Credit: Pinterest

Ingredients 

• A tin of sweet condensed milk
• 500 grams of fresh crumbled paneer
• A bunch of threads of saffron
• Two teaspoons of cardamom powder
• Ten pistachios

Cooking Time: 1 hour

Servings: 5-6

Procedure

• Mash the paneer and add the milk.
• Heat this mix in a pan and stir until it thickens.
• Remove and layer it on a greased plate.
• Add cardamom powder and pistachios.
• Refrigerate when it cools down, then cut it into squares before serving.

Although the ingredients we’ve listed above in each of the recipes are gluten-free, it’s always a good idea to read the labels and double-check, just to be safe. Try out these recipes and say hello to happy meal times.

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Sources References

1. Celiac Disease Foundation – What is Gluten?