One in 100 people in the UK are thought to have a wheat and gluten allergy (though only around a third of those have received a proper diagnosis). So if you’re struggling with symptoms after eating gluten, you’re certainly not alone. 

Whether you have an allergy, intolerance or you’re simply not sure whether gluten agrees with you, it can be difficult to eliminate wheat from our diet. Often a diet staple – everything from cereals and bread and pasta – going gluten-free can seem like missing out on a whole lot.

It’s important to note here that unless you have a medically diagnosed condition (such as coeliac disease), there’s arguably no benefit to following a gluten-free diet. If you’re struggling with symptoms and think you may have an allergy or intolerance, it’s advisable to visit your GP before starting any kind of elimination diet.

But if you do need to exclude gluten, there’s good news: it is possible to enjoy a varied, balanced and delicious diet without a grain of wheat in sight. If you’re not sure where to start, try one of these three nutritionist-approved recipes. 

“With a golden crunch on the outside and bursts of feta and chilli inside, these fritters are the perfect light meal,” says Sarah Howells, a gluten-free blogger and author of Delicious Gluten Free Meals.  

“I love to serve them hot with a fresh green salad and a bowl of sweet chilli sauce for dipping. They’re also delicious when cold so are great in lunch boxes or you can try combining them with salad ingredients in one of my gluten-free tortilla wraps. Chickpeas provide a good amount of plant-based protein and fibre, making them a really nutritious addition to any gluten-free diet.”

Ingredients

1 x 400g tin chickpeas

200g tinned sweetcorn

2 spring onions, chopped

1 red chilli, deseeded and chopped

1 tsp chopped garlic

40g gluten-free plain flour

1 tsp smoked paprika

150g feta cheese

1–2 tbsp olive oil

Salt and pepper

Sweet chilli sauce, to serve

Method

1. Drain the chickpeas, reserving the liquid in a bowl. Place the chickpeas in a food processor with 150g of the sweetcorn, the spring onions, chilli, garlic, flour and smoked paprika. Pulse until the mixture is combined – it doesn’t need to be completely smooth.
2. Add one to two tablespoons of the reserved chickpea liquid and blitz again to loosen the mixture slightly.
3. Remove the bowl from the processor. Add the remaining sweetcorn, crumble in the feta, season generously with salt and pepper and stir to combine.
4. Divide the mixture into eight equal portions; you might want to weigh the mixture to do this accurately.
5. Using wet hands, shape each portion into a ball, then flatten into a patty about two to three cms thick.
6. Place the olive oil in a large frying pan over a medium heat. Once hot, add three to four of the patties, ensuring you have space between them, and fry for around four minutes, until browned on one side. Gently flip and fry for another three to four minutes. Transfer to a plate, cover with foil and keep warm in a low oven.
7. Fry the other patties in the same way, adding a little extra olive oil if needed. Once they are all cooked, serve hot with salad and sweet chilli sauce for dipping.

“I love the rich, fiery flavours of a Moroccan-style tagine, and this vegan version is a hearty dish that even meat-eaters will love,” says Howells. “You can find ras el hanout spice mixture in most supermarkets, and any you don’t use in this recipe can be used as a rub for various meats. If you can find gluten-free couscous, you’ll get the authentic style of this dish; if not, quinoa or rice work very well too. Be warned – this tagine packs a fiery punch!”

Ingredients

3 tbsp olive oil

2 aubergines, cut into 2.5cm chunks

1 red onion, finely diced

3 tsp chopped garlic

1 red pepper, deseeded and chopped

1 yellow pepper, deseeded and chopped

1 x 400g tin chickpeas, drained

2 tbsp ras el hanout

2 x 400g tins chopped tomatoes

200ml gluten-free vegetable stock

100g dried apricots, halved

Handful of fresh coriander leaves, for sprinkling (optional)

Method

1. Preheat the oven to 200ºC/Fan 180ºC/Gas Mark 6.
2. Place a flameproof tagine or casserole dish over a medium–low heat and add the oil. Once hot, add the aubergine and fry for 8–10 minutes, until browned on all sides.
3. Stir in the onion and garlic and fry for 2–3 minutes, stirring well, then add the peppers and fry for another 2–3 minutes.
4. Add the chickpeas to the pan, sprinkle over the ras el hanout and stir well, frying for another 30 seconds.
5. Add the tomatoes, stock and apricots, mix well and bring to the boil. Cover with a lid and place in the oven for 30 minutes. Stir well and return to the oven, without a lid, for another 10–15 minutes. Meanwhile, make the couscous, quinoa or rice.
6. Remove the tagine from the oven, mix well and sprinkle with fresh coriander if you wish.
7. Serve with gluten-free couscous, quinoa or rice.

“This gluten-free soup is full of fibre and is hormone and heart-healthy,” says clinical nutritionist Hannah Hope. “If you struggle with digestive issues and other symptoms, such as fatigue, after eating gluten, this soup is a good alternative for a healthy and satisfying lunch or dinner.”

Ingredients

½ onion

2 sweet potatoes

½ tin of white beans (eg haricot, cannellini) 

100g edamame beans

2 tsp extra virgin olive oil

700ml chicken or vegetable stock 

1 tbsp thyme

2 tbsp chopped parsley

3 tbsp cream (optional) 

Method

1. Heat the oil and slowly cook the onion until clear.
2. Add in the sweet potato and cook for another three to four minutes. Pour over the stock, thyme and seasoning.
3. Cover the pan and cook on a low heat for 20 minutes.
4. Add the beans and edamame and cook for a further five minutes.
5. Serve and top with the parsley.

Images: Getty; Steve Joyce