Tag Archives for " dairy free "


Gluten- and Egg-Free Homemade Pop-Tarts

If you’re a food-allergy parent or are on a gluten-free diet, you know how frustrating it can be to find alternatives to familiar treats for our kids.

Homemade Poptarts - MOMables.com

Do kids stop asking for them? No.

My daughter is no stranger to Pop-Tarts. There are commercials on TV and ads in magazines about them. Some kids even bring them to school in their lunch boxes!

She would love the occasional treat, and because she eats 100% gluten-free, a homemade version was something in my to-make list.

It wasn’t until after making our Baked Mini Pies that I realized I could tweak the recipe to make delicious homemade Pop-Tarts! The result was an instant hit I couldn’t keep her tiny hands away from.

This dough is gluten- and egg-free, but I included a way to make them dairy-free as well. Now they are perfect for busy mornings or as a treat to go along with our gluten-free school lunches.

Homemade GlutenFree Poptarts via MOMables.com

Gluten- and Egg-Free Homemade PopTarts

  • Author: MOMables
  • Yield: 8 PopTarts
  • Cuisine: Breakfast


For the Dough:

  • 1 1/3 cups gluten-free flour + extra for rolling dough
  • ½ teaspoon salt
  • ½ teaspoon xanthan gum (if flour mix doesn’t have it)
  • ½ cup butter or nondairy substitute
  • ½ teaspoon vanilla
  • 3 tablespoons unsweetened applesauce
  • 4-6 tablespoons ice-cold water


  • 1-2 teaspoons milk or nondairy substitute
  • ½ cup filling, your choice

For the Glaze:

  • ½ cup powdered sugar
  • 1-2 tablespoons milk or nondairy substitute


  1. In a large bowl, combine the flour, salt, and xanthan gum.
  2. With a cheese grater, shred the butter on top of the flour mixture. Using your hands, combine the flour mixture and the shredded butter until it’s thoroughly incorporated throughout.
  3. Add the vanilla and applesauce into the flour until it becomes a crumbled texture. Add 4 tablespoons of the water, and combine by hand until the water is absorbed. Add up to 2 more tablespoons of water until a smooth dough ball can be formed. Be careful not to overmix the dough, or it will begin to crumble and break. Form the dough into a ball, and wrap it tightly in plastic wrap. Refrigerate for at least 30 minutes.
  4. Preheat the oven to 350F, and line a baking sheet with parchment paper.
  5. On a lightly floured surface, roll out the dough to 1/8- to ¼-inch thick. Cut the dough into sixteen 3×4-inch rectangles. You’ll need to rework the dough and roll it out a few times, making sure to re-flour your surface to prevent the dough from sticking to the counter and rolling pin.
  6. Put the milk in a small dish, and set it next to your baking sheet. Place one row of rectangles on the baking sheet. Spoon about 1 tablespoon of strawberry filling onto the center of each rectangle, making sure the filling doesn’t get too close to the edges. Carefully, with a pastry brush or your finger, brush milk onto the edges of the dough.
  7. Top each bottom rectangle with a second piece of rectangular dough. Using your fingers, press down the edges. Then, with a fork, lightly press down to seal all the edges of the dough. With a sharp knife, cut 3 or 4 small slits in the top of each Pop-Tart (about ½ inch each).
  8. Bake the pastries until golden brown, about 25 to 30 minutes.
  9. Remove from the oven, and allow them to cool completely. To make the glaze, combine the sugar and milk in a small bowl. Spread over the cooled Pop-Tarts and enjoy.


Butter is easiest to grate when it’s very cold or frozen.




Allergy-Friendly Apple Herb Stuffing

Love stuffing but need a gluten-free option? How about a dairy- and egg-free option too? We’ve got you covered. 

When you pack lunches daily, you can accumulate a lot of bread crusts and scraps from sandwiches. I save mine in a storage bag in the freezer so I can make homemade gluten-free croutons, bread crumbs, and stuffing. Here is another great way to repurpose those bread pieces and make something that’s both allergy-friendly and delicious!

I made this recipe with no added eggs or dairy, but I have listed either way so you can make it to fit the needs of your family. By using a type of bread that accomodates your allergies, you can keep it completely egg-free or dairy-free. The bread my family uses is gluten-, dairy-, soy-, and nut-free. Serve it up for the holidays with a giant turkey or for family dinners with marinated pork. The apples give it a sweet bite that will mix deliciously with your meal.

Allergy-Friendly Apple Herb Stuffing

  • Author: MOMables
  • Cuisine: Dinner


  • 1 flax egg (1 tablespoon ground flax + 3 tablespoons warm water (or 1 egg, if your allergies allow)
  • 8 cups bread cubes and pieces
  • 2 cups diced apples, 1/2-inch pieces
  • 1/2 red onion, diced
  • 2 celery ribs, diced
  • 1/2 teaspoon salt
  • 2 teaspoons Italian-blend seasoning
  • 1/4 cup vegan buttery spread or stick, softened (or butter, if your allergies allow)
  • 1 cup chicken broth
  • 3/4 cup apple juice


  1. Preheat the oven to 350F. Coat a 13×9-inch baking dish with cooking spray and set aside.
  2. If you’re making a flax egg, in a small bowl, mix the flax and water, and set aside for about 10 minutes until it forms a gel-like paste.
  3. In a large bowl, combine the bread, apples, onion, and celery, and then add the salt and seasoning.
  4. Pour over the buttery spread, egg, broth, and apple juice. Mix well until the bread pieces are coated.
  5. Pour into the baking dish evenly. Bake for 30 to 35 minutes.



Allergy-Friendly Homemade Fish Sticks

Finally, delicious gluten-free, allergy-friendly fish sticks that kids will love!
gluten free, egg free, dairy free, homemade fish sticks kids will loveChicken nuggets and fish sticks are two iconic kid food items sold at every grocery store, listed in most kid’s menus, and found in nearly every home.

Finger foods are loved by kids because they can be dipped and eaten with their hands. Parents love them because they are easy to fix for dinner and for the lunch box!

Related: Top 5 Lunchboxes We’ve Tested

Since my daughter began eating gluten-free, I’ve been on a mission to remake all her favorite foods healthier and allergy-friendly.

Most store-bought frozen fish sticks are a mixture of processed seafood. Full of carbs, fillers, unidentifiable ingredients, and sodium, they aren’t the healthiest or nutritious.

In my homemade version, I know exactly the ingredients my child is eating. 

This recipe is free from gluten, nuts, dairy, and eggs. We made ours using vegan Parmesan topping and coconut milk, but you may substitute per your preferences and needs. I’ve also up’d the nutrition and omega-3s by adding ground flax to the breading.

MOM Tip: Make your own gluten-free bread crumbs by repurposing bread crusts and scraps from lunches. It’s not only waste-free, but will save you from spending the extra money to buy specialty items. Simply store the scraps and crusts in a freezer bag, and process them as needed for bread crumbs.

Allergy-Friendly Homemade Fish Sticks

  • Author: MOMables
  • Yield: 30 to 35 fish sticks
  • Cuisine: Lunch


  • 1/2 cup gluten-free all-purpose flour
  • 1/4 cup coconut milk
  • 2 tablespoons ground flax
  • 1 cup gluten-free bread crumbs
  • 1/4 cup Parmesan cheese or vegan Parmesan topping
  • 1 teaspoon ground paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 pound cod fillets, cut into 1/2-inch-thick slices


  1. Line a baking sheet with parchment paper, and set aside.
  2. Pour the flour onto a plate, and set aside. Pour the coconut milk into a shallow dish, and set aside. In another dish, mix together the flax, bread crumbs, Parmesan, paprika, salt, and pepper.
  3. Dip the fish into the flour, making sure that both sides are thinly and evenly coated. Then dip the fish into the milk, and wet both sides. Finally, move the fish onto the crumb mixture. Using your hands, coat both sides with the crumb mixture, pressing lightly to adhere.
  4. At this point, you can either freeze or bake the fish.
  5. If you’re baking, preheat the oven to 400F. Arrange the fish sticks on the baking sheet.
  6. Bake for 20 to 25 minutes, until golden brown, flipping once halfway through.



Allergy-Friendly Cinnamon Rolls

Are food allergies keeping you from making delicious treats your family will enjoy?  

If you have gluten, egg, nut, or dairy allergies in your house, look no further. This recipe is for you!

My daughter and I love cinnamon rolls. Before starting our gluten-free diet, I would occasionally surprise her by baking up a batch from the store-bought tube that we all know so well. The fresh baked scent is unmistakable. I practically knew when they were ready before the oven timer beeped—this meant that the house smelled heavenly.

Since starting her gluten-free diet, I’ve experimented with nearly a dozen gluten-free recipes. Some are chewy, some are bland, some have way too much butter, and most lacked something. It’s been a frustrating process, but we’ve finally nailed it!

This is the perfect allergy-friendly cinnamon roll recipe. It’s gluten-, nut-, and egg-free. In the recipe, you’ll also find out how to make it dairy-free.

The dough in this recipe can be refrigerated for up to 4 days. This is handy because I have a small family. We never need a full batch, so I can slice what we need and bake them for breakfast that morning. The final tip: Bake them inside a muffin tin, in lieu of a larger round cake pan or baking dish. Serve warm and enjoy!

Allergy-Friendly Cinnamon Rolls

  • Author: MOMables
  • Cuisine: Breakfast



  • 1 1/4 cups plain Greek yogurt (For dairy-free, you can use a souring alternative: 1 1/4 cups milk substitute of choice + 3 teaspoons lemon juice or apple cider vinegar. Mix and let stand for 10 minutes, then add to recipe.)
  • 4 tablespoons melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)
  • 2 1/2 cups all-purpose gluten-free flour (King Arthur GF Flour is made in a Top-8 allergen-free facility.)
  • 1/2 teaspoon xanthan gum
  • 2 tablespoons granulated sugar
  • 1 1/4 teaspoons gluten-free baking powder
  • 1/2 teaspoon gluten-free baking soda


  • 3/4 cup packed brown sugar
  • 1/4 cup granulated sugar
  • 3 teaspoons ground cinnamon
  • 1 tablespoon melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)


  • 1/4 cup melted butter (For dairy-free, use a substitute like Earth Balance Vegan.)
  • 2 cups confectioners sugar
  • 1 teaspoon vanilla extract
  • 3-5 tablespoons hot water


  1. Preheat the oven to 425F, and coat either a muffin tin or a 9-inch-round baking dish with cooking spray.
  2. In a large bowl, begin making the dough by mixing the yogurt and 2 tablespoons of the melted butter.
  3. Stir in the flour, xanthan gum, sugar, baking powder, and baking soda until absorbed. The dough will look soft and crumbly.
  4. Move the dough onto a floured work surface, and begin to knead and mix with your hands until smooth.
  5. Form the dough into about a 12×9-inch rectangle, then brush it with the remaining 2 tablespoons of the melted butter.
  6. In another bowl, make the filling mixture by combining the brown sugar, granulated sugar, cinnamon, and melted butter.
  7. Once it resembles a wet sand, spread it evenly onto the dough leaving a 1/2-inch border. Push the filling firmly into the dough.
  8. Starting on the long side, begin to slowly roll the dough into a tight log. If your fingers are sticking to the dough, lightly flour or moisten them with water.
  9. Pinch the seam to seal the log, and slice evenly into 10 rolls.
  10. Place the slices into your pan, and bake until the edges begin to turn golden brown, about 20 minutes.
  11. Remove from the oven, and move the slices from the pan onto a cooling rack.
  12. As they slightly cool, make the glaze by mixing the melted butter, sugar, and vanilla. Add water 1 tablespoon at a time until you reach the desired consistency.
  13. Drizzle the glaze over the rolls and enjoy!


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