The holiday season can be extra challenging for those living with celiac disease or gluten sensitivity. As friends and family gather to celebrate Christmas and New Year’s, holiday meals can be more stress than joyful when trying to avoid gluten. However, with a bit of creativity and careful planning you can navigate holiday meals with celiac disease in a safe and delicious way!
Here are some helpful tips and strategies to use for navigating holiday meals with celiac disease, whether you are a host or a guest.
Host the Holiday Meal
By hosting, you’ll have greater control over the food selection and cross-contamination concerns. It can also be a great way to show the people you love how to cook favorite holiday dishes without gluten. Inform family and friends ahead of time that you require gluten-free festivities and explain the importance.
If hosting isn’t an option for you, bring your own dishes to share. If input is welcome, share some celiac-safe foods that they know they can include in their recipes such as potatoes, cheese, vegetables, gluten-free crackers, and fruits. Sometimes it helps friends and family to know what they CAN bring that is safe.
If you’d like to include alcohol, opt for wine or distilled liquors. Avoid beer and flavored spirits. If a mixer is being used, check the label for hidden gluten-containing ingredients.
Plan Your Holiday Meals with Celiac Disease
As Benjamin Franklin once said, “Failing to plan is planning to fail”. To reduce stress throughout your holidays, create a plan that covers where you’ll be and what dishes you’d like to enjoy. Take time to explore gluten-free recipes and choose 5-6 favorites that you want to make and add these to your plan, whether you’re hosting or attending as a guest. If your schedule allows, put time in your calendar to trial run a few of the holiday recipes you chose so you can ensure a delicious outcome.
Avoid Cross-Contamination at Holiday Meals
This step is easily overlooked, especially with those who are not well-informed on how crucial this is for people with celiac disease. To ensure a safe, gluten-free environment, three key actions to take are: label all dishes, label all utensils, and if possible, have a separate area for all gluten-free dishes. If you are bringing dishes to share or others have kindly made gluten-free options for you, providing labels and labeled utensils is a great way to help keep the gluten away.
If you are hosting guests who have celiac disease, make sure to keep your cooking process free of gluten contamination. This includes using separate cutting boards, knives, and pots/pans for foods like bread, dough and pasta. Use separate spatulas and stirring spoons for cooking gluten-containing foods. Think of gluten like a peanut allergy, which cannot be present in any amount in any food or on dishes for their well-being.
What to Watch Out for at Holiday Meals with Celiac Disease
If you have celiac disease or a gluten sensitivity, be aware of the following foods that could contain hidden gluten:
- Gravy
- Stuffing
- Sauces/marinades that contain soy sauce
- Thickened soups
- Sausage (some use wheat fillers)
- Vegan meat alternatives
- Licorice
- Oats (if not certified gluten-free)
- Cocktail mixers
- Beer
- Also watch out for platters that contain both gluten free and regular crackers, breads, desserts, etc. Gluten-free dishes should always be served on separate platters.
Sample Menu for Holiday Meals with Celiac Disease
If you’re looking for inspiration or ideas to help you get started, here’s a celiac-friendly Christmas sample menu:
Gluten-Free Appetizers:
Vegetable platter with gluten-free dips such as hummus or tzatziki, a beautiful charcuterie board with gluten-free crackers, or cheese-stuffed mushrooms with gluten-free breadcrumbs.
Gluten-Free Main Courses:
The centerpiece of festive gatherings is often the main course. Traditional favorites such as roast turkey or ham can easily be prepared gluten-free with butter and herbs. Use caution with marinades and seasonings that may contain gluten. Always look for certified gluten-free labels when purchasing, or make your own marinade from scratch with gluten-free ingredients. Gravy can be made with gluten-free flour. Gluten-free stuffing is often available in a box at some grocery stores, but also can be homemade using gluten-free bread, combined with herbs, stock, and vegetables.
Gluten-Free Side Dishes:
Fresh mashed potatoes, roasted root vegetables, garlic sautéed spinach and green beans, rice or quinoa pilaf. Always verify that stocks and broths are gluten-free, as some can include hidden gluten ingredients.
Gluten-Free Desserts:
No Christmas is complete without the sweet touch of desserts. There are now so many gluten-free recipes for classics like pumpkin pie, chocolate peppermint cookies, apple crisp, gingerbread cookies or a yule log.
If you don’t have the time to create every dish from scratch, many bakeries also now offer delicious gluten-free treats.
Want More Gluten-Free Recipes?
Check out my Gluten and Dairy-Free 4-Week Meal Plan. It contains recipes, snack ideas, weekly menus, meal prep tips and more!
By making a few thoughtful adjustments, the season can be celebrated with warmth and joy even WITH the concerns that come with navigating celiac disease! Embrace the holiday spirit, and remember that love, togetherness, and Jesus Christ are the true meaning of Christmas, no matter what’s on the table!
