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Allergy-Friendly and Picky Eater Approved: Delicious Recipes for Kids

As a parent, feeding picky eaters who also have food allergies can be a challenging task. Here are some nutritious and delicious recipes that can help these children gain weight and still adhere to their food allergies:

  1. Quinoa and Black Bean Enchiladas:

  • Preheat the oven to 375F.

  • Mix 1 cup of cooked quinoa, 1 can of black beans, 1 cup of diced vegetables, such as bell peppers and zucchinis, and 1/2 cup of diced onions in a bowl.

  • Spread a spoonful of enchilada sauce in the center of a corn tortilla and fill it with the quinoa and bean mixture.

  • Roll it up and place it seam-side down in a baking dish.

  • Repeat until all the mixture is used.

  • Top with remaining enchilada sauce and shredded cheese (if not dairy-allergic)

  • Bake for 20-25 minutes or until cheese is melted and bubbly.

  1. Lentil and Sweet Potato Curry:

  • In a pan, sauté 1 diced onion, 2 cloves of minced garlic, 1 diced sweet potato and 1 diced carrot in 1 tbsp of oil.

  • Add 1 cup of cooked lentils, 1 can of diced tomatoes and 1 tbsp of curry powder.

  • Simmer for 15 minutes or until the vegetables are tender.

  • Serve over rice or quinoa

2. Gluten-free and Dairy-free Meatloaf:

  • Preheat the oven to 375F.

  • In a bowl, mix 1 lb of ground beef, 1 cup of gluten-free breadcrumbs, 1 diced onion, 2 cloves of minced garlic, 1 egg, 1 tsp of dried thyme, 1 tsp of dried oregano and salt and pepper to taste.

  • Shape the mixture into a loaf and place in a baking dish.

  • Bake for 40-45 minutes or until the internal temperature reaches 165F.

3.Dairy-free and Egg-free Chocolate Chip Cookies:

  • In a bowl, mix 1 cup of gluten-free flour, 1/2 cup of dairy-free butter, 1/2 cup of sugar, 1/2 cup of brown sugar, 1 tsp of vanilla extract, 1/2 tsp of baking soda, and a pinch of salt.

  • Stir in 1/2 cup of dairy-free chocolate chips.

  • Drop spoonfuls of the dough onto a baking sheet.

  • Bake at 350F for 12-15 minutes or until the edges are golden brown.


All these recipes are nutritious and delicious options that can help children with food allergies to gain weight. They are gluten-free, dairy-free, egg-free and suitable for other common food allergies. The Enchiladas and Meatloaf are high in protein and iron, the Curry and the Cookies have complex carbohydrates and fiber, and all of them have a good balance of healthy fats. These recipes are easy to make and can be a great way for parents to provide a diverse and nutritious diet for their picky eaters with food allergies.


Audrey Butler, MS, RDN, LDN is a Dietitian in Chicago who helps individuals implement a nutritionally-balanced diet to feel healthy and energized. As a vegetarian nutritionist, she knows first-hand what the journey is like to implement a nutritionally-balanced diet, vegan diet, vegetarian diet, and plant-based diet located in Chicago.

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