Healthy Summer Recipes: Our Favorite Gluten-Free Friendly Picks
Photo by Elias Morr on Unsplash
From overnight oats and vibrant salads to easy vegetable side dishes, these gluten-free friendly recipes are perfect for enjoying the best of summer produce.
Looking for healthy summer meal inspiration that’s also gluten-free friendly?
We asked the Be Well team to share their favorite summer recipes when gardens and farmers markets are overflowing with fresh produce.
Summer is the perfect season to enjoy colorful fruits and vegetables at their peak. Whether you're harvesting from your own garden, visiting your local farmers market, or picking up fresh produce from your neighborhood co-op, eating seasonally is an easy way to add more nutrients and flavor to your meals.
Many of these recipes are naturally gluten-free or can easily be adapted for gluten-free and dairy-free diets, making them great options for a variety of dietary needs.
Happy cooking!
Vibrant Curry Cashew Chickpea Quinoa Salad
Recommended by Dr. Liz
This vegan and gluten-free quinoa salad truly is vibrant! If you love the flavors of curry and ginger this is a perfect way to enjoy them in summer months.
Dr. Liz’s tip: DO make the cashews as recommended in the recipe…when dinner is almost ready I am tempted to skip this part but it’s worth the extra few minutes! I also highly recommend using toasted sesame oil.
Recipe: https://www.ambitiouskitchen.com/curry-cashew-chickpea-quinoa-salad
Roasted Zucchini
Recommended by Dr. Nanci
When zucchini season arrives, this recipe is an easy way to put your garden harvest to good use. It's simple enough for a weeknight dinner, but versatile enough to become the starting point for countless meals.
Dr. Nanci's tip: A simple and delicious way to use all of those zucchinis from the garden. Check out the recipe's suggestions for turning it into the starting point for larger meals—it's incredibly versatile!
Easy Overnight Oats Without Yogurt
Recommended by Dr. Nanci
If mornings tend to be busy, this make-ahead breakfast is a lifesaver. It's creamy, satisfying, and easy to customize with your favorite toppings.
Dr. Nanci's tip: Prepare multiple servings at once for a grab-and-go breakfast that can be made gluten and dairy free. Top with seasonal, local berries to boost fiber and antioxidants.
Recipe: https://www.sunglowkitchen.com/overnight-oats-without-yogurt
Micro Chop Kale Salad with Jalapeño Lemon Dressing
Recommended by Vanessa
This flavorful salad perfectly balances bright citrus with just a touch of heat. Packed with fresh kale, avocado and pine nuts, it makes a wonderful side dish or light lunch.
Vanessa's tip: The lemon zest on this "sweet heat" salad is a revelation! I use gluten-free panko and make the dressing in advance.
Recipe: https://kalejunkie.com/micro-chop-kale-salad-with-jalapeno-lime-dressing
Chilled Soba Noodles with Spicy Peanut Sauce
Recommended by Vanessa
Cool, refreshing, and full of bold flavor, this noodle dish is one of Vanessa's favorite summer meals and can flex to use veggies you have on hand.
Vanessa's tip: THE BEST. I always double check that my soba noodles and sriracha are gluten free, and I substitute tamari for soy sauce to keep it celiac-safe for my family. We often add things like bell pepper, radishes, edamame, and grilled chicken. Savoy cabbage can be subbed with napa if needed. Cucumber and mint are not in this recipe, but I think they’re a must!
Recipe: https://www.petersom.com/blog/chilled-soba-noodles-with-spicy-peanut-sauce
Balsamic Roasted Cauliflower
Recommended by Dr. Leslie
Roasted vegetables aren't just for cooler weather! This flavorful cauliflower is an easy way to add another vegetable to your summer meals.
Dr. Leslie's tip: Delicious and easy! I make this recipe all year long but especially love adding it to a summer meal as a quick added veggie.
Corn Salad with Mango and Halloumi
Recommended by Dr. Leslie
Sweet summer corn, juicy mango, fresh herbs, and salty halloumi make this an unforgettable side dish for backyard dinners and summer gatherings.
Dr. Leslie's tip: Although not dairy free, I just couldn't pass on including this one. It's one of my favorites of the summer, and I expect it would be just as delicious without the halloumi if you need a dairy-free version.
Recipe: https://cooking.nytimes.com/recipes/1022435-corn-salad-with-mango-and-halloumi
A Few Be Well Tips for Healthy Summer Meals
Shop local when you can. Farmers markets and local co-ops are wonderful places to find fresh, seasonal produce while supporting local growers and your community.
Eat the rainbow. Challenge yourself to include a variety of colorful fruits and vegetables throughout the week to maximize vitamins, minerals, fiber, and phytonutrients.
Make simple swaps for gluten-free meals. Look for certified gluten-free oats, soba noodles, panko, and tamari instead of traditional soy sauce.
Prep ahead for busy weeks. Many of these recipes can be made in advance or prepared in batches, making healthy eating much easier on hectic summer days.
Enjoy what's in season. Berries, zucchini, tomatoes, cucumbers, leafy greens, fresh herbs, sweet corn, and cauliflower all shine during the summer months and are easy ways to add more nutrition to your plate.
Whether you're cooking for yourself, your family, or bringing a dish to your next summer gathering, we hope these Be Well favorites inspire you to enjoy the incredible flavors of the season.
Looking for more healthy recipe inspiration? Don't miss our popular recipe collection “Hearty Healthy Salads Our Naturopathic Doctors Love”, featuring delicious, nourishing salads our team returns to year after year. Then browse the rest of the Be Well blog for more nutrition tips, healthy recipes, and functional medicine resources to help you feel your best all year long.