22 Best Grain-Free Recipes (2024)

by Alena

22 Best Grain-Free Recipes (1)

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No grains, no problem! Enjoy these easy and tasty grain-free recipes from breakfast to dinner and dessert.

Can’t tolerate wheat, barley, rice, or oats? Try these delicious grain-free recipes that are satisfying thanks to hearty ingredients like sweet potatoes, potatoes, or beans.

Find quick and easy breakfast ideas, meal prep-friendly mains, and healthy snacks in this article! Enjoy.

22 Best Grain-Free Recipes (2)

free 7-day vegan meal plan

Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.

Best Grain-Free Recipes


22 Best Grain-Free Recipes (3)

Sweet Potato Toasts

Pop a slice of sweet potato in the toaster as a complex carb breakfast. Perfectly browned sweet potato toasts are easy to make and super versatile. Enjoy with a variety of toppings from sweet to savory!


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Potato Lentil Soup

Fill your kitchen with the warm aromas of ginger and turmeric! This one-pot anti-inflammatory soup will become a winter favorite. Incredibly nourishing and delicious, it's a great recipe to make ahead and freeze for easy dinners!


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Roasted Brussels Sprouts

Enjoy these Brussels sprouts fresh from the oven coated with a simple teriyaki glaze. Bitter Brussels sprouts are massaged with a slightly sweet sauce and finished with a generous sprinkle of crunchy almonds – yummy!


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Sweet Potato Nourish Bowl

Sitting down to a comforting bowl of goodies always hits right! This complex yet easy-to-make sweet potato and chickpea nourish bowl bursts with flavors, textures, and vitamins – enjoy on a cold winter day!


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Thai Potato Curry

Try this Thai-inspired potato curry that's loaded with warm spices, herbs, and a touch of coconut milk. A vibrant, one-pot dish that's made from budget-friendly ingredients and comes together quickly for a grain-free, enjoyable dinner.


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Crunchy Pad Thai Salad

Redefine dinner with this super fresh, raw pad thai. Spiralized zucchini, squash, and carrots replace noodles in this colorful dish. Each spiral is tossed generously in a mouth-watering peanut sauce – so delicious!


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Chocolate Mango Smoothie

Chocolate goes great with almost anything, and ginger spiced mango smoothie is no exception! This multi-layer smoothie is flavorful and full of nutrients. With undetectable ingredients, including sweet potato, turmeric, and black pepper, it's a superfood creation that everyone will love.


22 Best Grain-Free Recipes (10)

Crispy Roasted Potatoes

Staying away from grains doesn't mean giving up tempting side dishes. These oil-free, garlicky roast potatoes are deliciously crunchy and go great served alongside any meal!


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Hearty Chili Sin Carne

High in protein, this one-pot chili sin carne will become a weeknight favorite. Stewed legumes and veggies are coated in a thick and smoky tomato sauce; mellow out the bold spices by serving with a slice of creamy avocado!


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Mashed Potato Pizza Crust

Try this grain-free pizza crust that is sure to become your new favorite. Preparation takes less than 10 minutes and uses budget-friendly ingredients. This will become your go-to pizza night recipe!


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Best Stuffed Dates

Savory or Sweet? You don't need to decide with this ultra-versatile stuffed date recipe. Featuring six recommended variations, you can entice all your taste buds! Every option is delicious, from peanut butter and chocolate to rosemary with cream cheese!


Creamy Potato Salad

Potato salad is a nostalgic side dish that reminds us of picnics as a kid, summer days spent by the lake, and weekend BBQs with friends. This oil-free recipe is full of texture, flavor, and perfectly cooked potatoes – enjoy!


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Easy Baked Ratatouille

Brighten your dinner plate with this colorful ratatouille tian made from a variety of garden vegetables that are baked in a juicy tomato sauce. Eating the rainbow has never been so beautiful or easy; this side dish is bursting with vitamins!


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Silken Tofu Scramble

This scrambled tofu is an excellent, protein-packed recipe perfect for savory mornings. Silken tofu mimics eggs as it slowly cooks into a moist and savory meal. A pinch of black salt adds a pleasant eggy flavor to take the silken tofu to a 10/10!


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Matcha Pistachio Bliss Balls

A secret weapon to your arsenal of nutritious recipes, these matcha bliss balls are loaded with superfoods, caffeine, and protein! The perfect combination to enjoy during an afternoon slump – ready in 15 minutes!


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Roasted Sweet Potato Arugula Salad

Enjoy this versatile and seasonal recipe made from fresh ingredients and creamy sweet potato. Served on a bed of arugula that adds a welcomed bitterness that accompanies the rustic sweetness, it's a sophisticated salad you will look forward to eating!


22 Best Grain-Free Recipes (19)

Chickpea Flour Omelette

Chickpea flour is a beautiful alternative to eggs. This simple batter is pan-fried until the edges are crispy and stuffed with various vegetables. It's a dish that looks so much like a traditional egg-based omelet your friends will think it's not vegan!


22 Best Grain-Free Recipes (20)

Creamy Potato Broccoli Casserole

A casserole is the ultimate home dish. One pan combines nourishing ingredients and bakes until golden brown and bubbling, creating a memory as much as a dinner! This potato broccoli casserole has all the combinations of a great casserole and will be enjoyed by the whole family.


22 Best Grain-Free Recipes (21)

Tofu Chocolate Mousse

A decadent chocolate dessert that takes only four ingredients to create! This fluffy mousse incorporates aquafaba to give it a soft pillowy texture and dark cocoa that will melt the heart of every chocolate lover.


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Spicy Cauliflower Soup

Photo Credit:plantbasedfolk.com

Cauliflower takes center stage for this ultra-creamy, grain-free recipe. Made from a few simple ingredients that blend to form a tasty, stick-to-your-spoon and warm-your-belly soup! Enjoy garnished with a sprinkle of toasted black sesame seeds.


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Cheesy Almond Flour Biscuits

Photo Credit:watchlearneat.com

Fill the "grain-free" breadbasket with fresh, oven-baked, almond flour biscuits! Made without oil or dairy, these biscuits still taste buttery and cheesy. A perfect side dish to accommodate many different dietary needs – undetectably healthy!


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Grain-Free Granola

Photo Credit:goodfoodbaddie.com

Granola can be laden with less-than-ideal ingredients. This refined-sugar-free recipe uses whole foods like dates to naturally sweeten toasted oats and a variety of nuts. Full of complex carbs and healthy fats, it's perfect to top any smoothie bowl or enjoy with plant-based milk!

Related Recipes

Find more grain-free recipes here!

  • 18 Easy Millet Recipes
  • 44 Quinoa Recipes
  • 18 Amaranth Recipes
  • 18 Buckwheat Recipes
  • 40 Gluten-Free Recipes

Did you like these recipes and make any of them? Let us know in the comments below, and leave a rating. You can also Pin this article here or share it on social media!

22 Best Grain-Free Recipes (25)

22 Best Grain-Free Recipes (Savory & Sweet)

Yield: 3 servings

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

No grains, no problem! Enjoy these easy and tasty grain-free recipes from breakfast to dinner and dessert. The following easy corn chowder is a comforting one-pot dinner idea the whole family will love!


Easy Corn Chowder

  • 2 garlic cloves, minced
  • 1 onion, chopped
  • 2 cups cauliflower florets (220 g)
  • 4 cups vegetable broth (880 ml), divided
  • 1 celery stalk, chopped
  • 14 oz potatoes (400 g), peeled and diced
  • ¼ tsp paprika
  • ½ tsp cumin
  • 1 tsp thyme
  • 1 tsp salt
  • Black pepper, to taste
  • 2 cups corn kernels (330 g), divided
  • 1 cup cooked cannellini beans (260 g), drained


  1. Sauté onion, garlic, and cauliflower in a few tablespoons of vegetable broth for 5 minutes while stirring frequently in a large pot over medium heat.
  2. Add the rest of the vegetable broth, celery, potatoes, spices, and half of the corn kernels. Cover the pot and bring to a boil, then reduce the heat and cook for 15 minutes or until the potatoes are soft.
  3. Add the cannellini beans, then take the pot off the stove and blend everything using an immersion blender or regular blender.
  4. Add the remaining corn kernels to the corn chowder in the pot, then adjust to your taste preferences. Serve warm!


  • Any leftovers can be stored in a lidded container in the fridge for up to 4 days. Reheat at your convenience.
  • Add some canned coconut milk for added fat and creaminess!
  • Find 20 more grain-free recipes in the article above.
Nutrition Information:

Yield: 3Serving Size: ⅓ recipe
Amount Per Serving:Calories: 361Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 1707mgCarbohydrates: 75gFiber: 12gSugar: 11gProtein: 16g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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22 Best Grain-Free Recipes (26)

22 Best Grain-Free Recipes (27)Alena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

22 Best Grain-Free Recipes (2024)


What can you eat when you are grain-free? ›

A grain-free diet allows most foods, as long as they're devoid of grains. This includes fruits, vegetables, legumes, meat, fish, seafood, eggs, dairy, pseudocereals, nuts, seeds, and non-grain-based flours.

What happens if you don't eat grains? ›

"Removing grains often limits nutrient-poor food choices and increases consumption of fruits, vegetables and other whole foods, which may lead to weight loss," says Lundmark. This is especially true for someone eating a diet full of processed foods.

What can I eat in place of grains? ›

Grain Substitutes: Flour
  • Arrowroot. This fine powdery flour is typically used, in small amounts, as a thickener. ...
  • Banana. Made from whole green bananas, you might find this flour used in some African and Jamaican cooking and baking. ...
  • Brown, White, and Sweet Rice. ...
  • Cassava. ...
  • Chia. ...
  • Chickpea. ...
  • Coconut. ...
  • Cornmeal or Corn Flour.

How can I eat grain-free on a budget? ›

Rice, legumes and potatoes are all budget-friendly and come in many varieties, so you'll never get bored. Similarly, fruit, vegetables, meat and sh are gluten-free, and if you shop seasonally and look for mark-downs, you can get them cheaper (choose generic brands when available).

What happens if you stop eating grains for 14 days? ›

Giving up grains for two weeks may even be more beneficial than giving up sugar for two weeks. Not only do grains cause a spike in blood sugar, but they also cause a lot of inflammation. If you consume refined grains, you create deficiencies of certain nutrients.

Is popcorn considered a grain? ›

Corn that is harvested when fully mature and dry is considered a grain. It can be milled into cornmeal and used in such foods as corn tortillas and cornbread. Popcorn is also harvested when it matures and is considered to be a whole grain.

What is the unhealthiest grain? ›

Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.

Can you eat potatoes on a grain free diet? ›

Yes, potatoes are not grains. But they are not part of a low carb or keto diet. For the nutrient to carb ratio, you might be better off eating sweet potatoes, instead. However, you can get potato starch and use it as a replacement for wheat flour in some grain-free or gluten-free breads, sauces, and gravies.

What can I eat for breakfast instead of grains? ›

23 Grain-Free Breakfasts To Eat On The Go
  • Blueberry Pumpkin Muffin Breakfast Bars. paleomg.com. ...
  • Grain-Free Banana Bread Parfait. fitnessista.com. ...
  • Paleo Breakfast Burrito. ...
  • Chocolate, Peanut Butter and Banana Smoothie. ...
  • Paleo Morning Glory Muffins. ...
  • Almond Flour Cinnamon Roll Biscuits. ...
  • Paleo Sausage Egg McMuffin. ...
  • Detox Smoothie.
Sep 14, 2014

What is the healthiest grain alternative? ›

Quinoa. Pronounced “KEEN-wah,” this versatile, gluten-free grain is actually an edible seed. It is a healthier substitute for white rice, and can be eaten as a hot breakfast dish, a base for salad, an addition to soup and much more.

What is a no grain diet called? ›

Now there are many names for it. Some people call it the Paleo Diet, while others refer to it as the Primal Diet. I'm here to help you on your grain-free journey! Every recipe on Elana's Pantry is grain-free. I went on a Grain-Free Diet after being on a Gluten-Free Diet for a couple of years.

How long does it take for a grain free diet to work? ›

How Long Until Symptoms Improve? Many people report digestive symptom improvement within a few days of dropping gluten. Fatigue and brain fog often start getting better in the first week or two. This is a gradual process, though.

What is cheapest grain? ›


Bulk cornmeal can cost as little as $2 per kilogram, which makes this ingredient one of the cheapest grains. Whole grain cornmeal with the germ intact is about $5 per kilogram. Corn is also gluten-free. Mix fine-ground cornmeal with your preferred type of flour to make cornbread.

What are the most affordable whole grains? ›

Barley is a whole grain that is budget friendly, and you may already have it in stock. Rice is used in many dishes, and by swapping traditional white rice for barley, you are ensuring you are getting more servings of whole grains. Whole wheat can be used as a substitute for many recipes that contain all-purpose flour.

Are potatoes grain free? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

Are potatoes a grain? ›

“Since the inception of the U.S. Department of Agriculture, it has classified potatoes correctly as a vegetable,” the letter reads. “There is no debate about the physical characteristics of the potato and its horticultural scientific classification.”

Is going grain free good for you? ›

If you feel like you just can't stop craving unhealthful foods, a grain-free diet may be helpful in empowering you to break the cycle. There is some evidence that eliminating grains can help lower cholesterol, LDL (not-so-good cholesterol), and triglyceride levels.

Is Oatmeal is grain Free? ›

Pure oats are gluten-free and safe for most people with gluten intolerance. However, oats are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley.


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