How do you stay gluten-free in social settings like a potluck or a gathering at someone’s home?
Five time-tested, reliable pieces of advice for people with food sensitivities or an autoimmune disorder such as celiac disease.
Eat Before You Go.
Have you gone to a party and thought, “If I eat this food, how am I going to feel tomorrow?” You’re not alone. You may want to eat something before you go. This approach can be helpful if you don’t want to worry or you have no idea what will be available at the event.
Bring a “Safe” Dish.
Many gluten-containing foods (bread, hamburger and hot dog buns, crackers, flavored chips, and pasta salad) are present on the buffet table. You can bring fresh fruit, Salmon Goat Cheese Dip, or Ranch Snack Mix to the party. These gluten-free options will fill the gap.
Ranch Snack Mix
There are several types of ranch seasoning mix available at the grocery store. Purchase the Hidden Valley Ranch DIPS mix, not the seasoning mix. The DIPS mix will blend easily into your melted butter. The seasoning mix will turn into a gloppy mess.
- Total Time: 1 hour 15 minutes
- Yield: 6 cups 1x
Ingredients
2 cups of cheese crackers (Try Gluten-Free Cheez-Its)
2 cups of potato chips
2 cups of corn chips
3 tablespoons of butter
2 tablespoons of Hidden Valley Ranch DIPS mix
Instructions
- Heat the oven to 250 degrees.
- Mix the crackers and chips in a large bowl.
- Melt the butter and stir in the seasoning mix. Pour the butter over the crackers and chips. Mix until evenly coated.
- Place the snack mix in a single layer on an ungreased baking sheet.
- Bake for one hour, stirring every 15 minutes.
- Let cool and store in an airtight container.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Snack
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Salmon Goat Cheese Dip
The shredded carrots in this recipe add moisture and keep the fish flavor in check. Serve it as a starter with chips or crackers.
- Total Time: 10 minutes
- Yield: 1 cup 1x
Ingredients
3 Tablespoons light sour cream
1 ounce goat cheese
1 Tablespoon lemon juice
2 Tablespoons chopped fresh basil
1 can (6 ounces) salmon
1/2 cup shredded carrot
1/2 teaspoon salt
1/8 teaspoon pepper
1 Tablespoon capers, chopped (optional)
Instructions
- Mix the sour cream, goat cheese, lemon juice, basil, salmon, and carrot in a small bowl.
- Add the capers if using.
- Season with salt and pepper to taste.
Notes
The nutrition facts were calculated using Daisy light sour cream and Kirkland canned salmon. Omit the salt to reduce sodium to ~800 mg per 1/2 cup serving.
- Prep Time: 10 minutes
- Category: Snack
- Method: No cook
- Cuisine: American
- Diet: Gluten Free
What if most of the main dishes offered at a party contain gluten? This could be breaded meats, wings made with gluten-containing seasonings, pizza, oven-baked sliders, pasta bakes, or dinner salads topped with croutons. You need a dish that is more substantial than a snack.
PrintBean and Cheese Burritos
Bring a “safe” dish that is tastier than a sandwich made with gluten-free bread.
- Total Time: 23 minutes
- Yield: 8-10 burritos
Ingredients
The Tortillas. Start with soft, pliable, gluten-free tortillas that do not crack when folded. Gluten-free tortillas are sometimes smaller and have fewer tortillas per package than regular flour tortillas. Buy an extra package so you have enough tortillas to use all of the filling that you buy or make.
The Filling. Save time and purchase pre-made refried beans and shredded cheese. Make your own refried beans with your favorite seasonings. Add shredded cheese and maybe rice, too.
Instructions
- Place the filling and the shredded cheese on the tortilla.
- Fold the sides of the tortilla over the filling, then fold the front over the filling, and roll it away from you.
- Heat 1 tablespoon of oil in a pan and fry 2 or 3 at a time until golden on each side.
- You can also use your air fryer. The air fryer will crisp up the tortillas and seal in the filling.
- Prep Time: 15 minutes
- Cook Time: 8 minutes
- Category: Mains
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Evaluate What Is Offered.
Look for unbreaded meat and fresh vegetables. Ask about the ingredients in mixed dishes. Avoid foods that start “safe” and have gluten-containing foods dropped on them during service.
Bring a “Safe” Beverage.
If you drink alcohol, choose gluten-free options such as wine or ciders. Many distilled spirits are gluten-free, but check for gluten-containing ingredients added after the distillation process (malt flavoring, caramel coloring, or pre-mixed flavor extracts).
Focus on the Celebration.
Celebrations are about more than just the food. You can meet new people and maybe some pets, too! Find a good place to start a conversation.
Are you ready for your next party?
What is your “safe” dish?
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