Your Gluten and Dairy Free Thanksgiving Menu

Your Gluten and Dairy Free Thanksgiving Menu

Your Gluten and Dairy Free Thanksgiving Menu

It’s officially the holiday season, which means one thing: food and a lot of it. While the holidays usually have an undeniable focus on food, drinks, and sweet treats, I prefer to celebrate this time of year as a transition from autumn to winter and intentionally slow down and rest, nourish our bodies, and prepare for the colder months. It’s also a wonderful time to reconnect with ourselves, friends, and family from close and far. That said, food is still a major part of the autumn season, which can be challenging to navigate when you have food sensitivities, autoimmunity, or chronic disease. So, throughout the years, I developed a Gluten and Dairy Free Thanksgiving Menu that offers nutritious, yet anti-inflammatory recipes. These recipes have become a staple in my home and I hope you love them just as much!

Who Should Use the Gluten and Dairy Free Thanksgiving Menu?

In general, gluten and dairy are extremely inflammatory foods for most people and they can negatively impact the gut and immune system. For this reason, those with autoimmunity, gut imbalances, or chronic disease can experience health improvements when eliminating gluten and dairy from their diet.
Unfortunately, the holiday season is loaded with gluten and dairy-filled recipes, making it hard to maintain dietary requirements. I know firsthand because I’ve spent many holidays in your shoes – feeling exhausted and overwhelmed by this food-focused holiday season. So, I hope this Gluten and Dairy Free Thanksgiving Menu serves as a nutritious and anti-inflammatory alternative for you and your family!

How to Navigate the Holidays with Autoimmunity

For most, the holiday season primarily revolves around family traditions, food, social events, and more food– which can be frustrating for those who are focused on making healthy lifestyle changes. For people like you and I, who are intentional about making healthy nutrition and lifestyle choices, we often feel like there are only two options available to us during this time of year:

        1. Opt-out of holiday traditions all together
        2. Feel obsessively controlling around social events and food


Truthfully, both options are extremely stressful and most definitely unhealthy. Instead, there are tips and tricks we can put in place to successfully navigate the holidays with heightened sensitivity, autoimmunity, or chronic illness. Here are a few ways to enjoy your holiday season, while still prioritizing your health:

        • Schedule Additional Rest and Downtime. The holidays often involve travel, extra social activity, and even emotional stress. So, making time to prioritize sleep and rest is a non-negotiable.
        • Inform Others of Your Dietary Needs – Don’t be afraid to voice your needs to family and friends or ask them to make modifications to traditional recipes. Alternatively, offer to contribute a dish or two that is in line with your dietary needs.
        • Start a Potluck or Friendsgiving Tradition– One of the best ideas I’ve implemented over the years is hosting a potluck Friendsgiving with others who have a similar diet and lifestyle as me. Typically, we schedule our own gluten-free, dairy-free Thanksgiving event the week before or after the real holiday, so that we can enjoy the delicious Fall flavors without feeling frustrated or downright sick.
        • Find Comfort Food Alternatives- Despite common belief, there are many gluten-free and dairy-free alternatives that still provide the same comfort food enjoyment. More on this in my recipe eBook!
        • Bring Your Own Sides– If need be, be willing to make yourself gluten-free and dairy-free gravy, side dishes, and desserts. Usually, the main turkey can easily be made #gfdf (just watch out for butter or breadcrumbs, especially in the stuffing.) Luckily, traditional Thanksgiving dinners include many different dishes, so you can contribute with your own.
        • Drink Filtered Water– Staying hydrated during the holidays will help flush out toxins, like excess sugar or accidental gluten consumption. You can even add sea salt or electrolytes for an additional hydration boost.
        • Keep Emergency Supplements on Hand- There are many supplements that can ease the pain of cross-contamination, including: GlutenEase by Enzymetica, G.I. Detox by Biocidin, G.I. Resolve by Biotics Research (or another supplement with aloe/licorice/marshmallow root). Shop for your natural remedies and supplements in my online apothecary to receive free shipping and 10% off your purchase.


These simple holiday hacks will help you navigate the holiday season with ease, while still being mindful of and intentional about your health.

Common Food Substitutions for Gluten and Dairy

Luckily, there are many delicious and nutritious substitutions for gluten and dairy in today’s health-conscious world. During the holiday season, these are a few of my go-to substitutions:

        • Gluten-free dinner rolls (or loaf for stuffing recipes) instead of regular bread
        • Nut and seed crackers instead of wheat crackers
        • Coconut milk instead of cow’s milk
        • Coconut oil instead of butter
        • Miyoko’s vegan butter or cheese instead of butter and cheese
        • Rice and lentils instead of pasta or bread stuffing
        • Gluten-free flour instead of wheat flour


As someone who has adopted a 100% gluten and dairy-free diet for many years now, through trial-and-error, I’ve learned the best and most delicious ingredients alternatives. In my experience, Thrive Market has an impressive assortment of gluten-free and dairy-free foods to contribute to your gluten and dairy-free Thanksgiving dinner!

Gluten and Dairy Free Thanksgiving Menu

My Gluten and Dairy Free Thanksgiving Menu includes 17 delicious, autoimmune-friendly dishes, drinks, and desserts. Each recipe includes a gluten-free and dairy-free take on a traditional holiday dish. Purchase my Gluten and Dairy Free Thanksgiving Menu for your holiday festivities, which includes the following recipes:

Mains + Sides
        • Tarragon Turkey Drumsticks + Cassis Gravy (*Instant Pot* friendly)
        • Herby Rice Stuffing
        • Baconed Brussels Sprouts
        • Egg Salad
        • Red Cabbage Coleslaw
        • Mediterranean Spinach Dip
        • Simple Autumn Mixed Greens
        • Silky Coconut Mashed Potatoes
        • Pesto Mashed Sweet Potatoes
        • Baked Parsnip French Fries
        • Creamy Corn Cake


        • Sparkling Pomegranate Mocktail
        • Sparkling ACV Mocktail
        • Persian Tea


        • Pumpkin Cloud Pie
        • Pumpkin Spiced Smoothie
        • Lemon Gelatina
        • Vegan Ice Cream Recommendations


The holidays are supposed to be the best time of the year! But, for those suffering from chronic illness or autoimmunity, it can actually be one of the most stressful. This Gluten and Dairy Free Thanksgiving Menu can help ease mental and physical stress this year while helping you enjoy the holiday season. Happy Thanksgiving!

Dr. Natasha F
[email protected]

Dr. Natasha F is a Doctor, Designer, Speaker and Artist. She specializes in healing autoimmunity through integrative chiropractic, functional neurology, functional medicine, nutrition, homeopathy and narrative medicine.

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