Best Gluten Free Chicken Recipes - Chef Abbie Gellman MS, RD, CDN

Best Gluten Free Chicken Recipes

Chef Abbie Gellman RD

Best Gluten Free Chicken Recipes

Stuck in the same boring dinner routine? Getting out of it can be even more daunting if you have the added necessity of finding gluten free recipes. It can be hard to keep an interesting rotation of gluten free dinners on hand, so we’re here to help! Keep reading for some of my favorite gluten free chicken recipes and get started today!

But First… A Quick Recap

If you’re curious as to what gluten actually is, here’s a quick review for you. Gluten is a protein that’s found in wheat, barley and rye. One of its most important roles in food is providing structure to baked goods. The holey and chewy texture of freshly baked bread wouldn’t be the same without gluten! Gluten can also be found in products that normally wouldn’t contain it, like processed meats and candies, as a way to alter texture.

Going gluten free shouldn’t be considered the new “trendy” diet – some individuals have a medical condition that prevents them from eating gluten containing foods safely. For those who have celiac disease (an autoimmune disorder), gluten causes a reaction in their small intestines that can lead to damage and the chance for a decreased ability to absorb nutrients from food.

Protein Benefits

Thinking of new and interesting meals that have healthy, lean protein like chicken and are also gluten free can be tricky! Dishes like breaded chicken and casseroles don’t have to be out of the question when looking for gluten free chicken recipes. Chicken provides an excellent source of protein, which is why we want to give our gluten free friends all of the options to cook it!

Incorporating protein, like chicken, into your meals can be a good way to help you feel fuller and satisfied during mealtime. It has been found that meals with a higher protein content can lead to fewer calories being consumer afterword, likely because you will feel fuller for longer. 1 This can help cut down on those late-night snacks after dinner!

Gluten Free Alternatives

Eating gluten free doesn’t mean having to eat the same thing every night. With growing awareness of celiac disease comes greater variety in gluten free products and more options in the grains aisle. Here a few gluten free products we like—try them out when you feel like you need to switch up mealtime!

• Quinoa—This grain has excellent texture, can be eaten hot or cold, in salads or as a rice substitute. It works well in your favorite casserole recipe, as a gluten free alternative to noodles or pasta. It also provides an extra boost of fiber (5 grams in 1 cup) and important vitamins and minerals, like B vitamins and magnesium.2

• Buckwheat—Buckwheat can be found in a few different forms, like kasha (a hot cereal-like breakfast food), soba noodles, and ground into flour. Buckwheat products are a great source of antioxidants and phytosterols, both of which can help keep hearts healthy and prevent future risk for cardiovascular disease.3 Shredded chicken with julienned veggies, soba noodles and a sesame dressing makes for the perfect meal prep lunch!

• Almond Flour—Looking for a gluten free breaded chicken? Almond flour can make for a deliciously crunchy alternative to breadcrumbs! It crisps up to a beautiful golden brown and also adds extra vitamins and minerals that traditional breadcrumbs lack.

Gluten Free Chicken Recipes

Instant Pot Whole Chicken—The fastest way to cook a whole chicken! It’s the perfect dish family dinner or to impress guests at your next dinner party. Here’s a tip…make this chicken for Sunday dinner and use leftovers for lunch or dinner throughout the week.

Homemade Chicken Tacos— Double or triple the flavorful seasoning in this recipe to have on hand for your next taco night! The great thing about making your own is being able to control the ingredients, like salt and spice level.

Crispy Mediterranean Chicken Thighs – Crispy chicken without frying? It can be done! This recipe is perfect for a weeknight dinner, it only takes 5 minutes to prep and then you can let the oven do the rest of the work.

References

1. Halton TL, Hu FB. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition. 2004;23(5):373-385. doi:10.1080/07315724.2004.10719381.
2. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/340447/nutrients. Accessed March 8, 2020.
3. Lutz M, Fuentes E, Ávila F, Alarcón M, Palomo I. Roles of Phenolic Compounds in the Reduction of Risk Factors of Cardiovascular Diseases. Molecules. 2019;24(2):366. doi:10.3390/molecules24020366.

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