The best gluten-free, easy nightshade-free recipes to include in your nightshade-free diet! You’ll find everything from breakfasts to lunches and dinners that are so nutritious and full of flavor you’d never guess they’re nightshade-free.
What Are Nightshades?
Nightshades are the edible part of flowering plants. The nightshade family contains over 2,000 varieties of plants, though most aren’t actually eaten as food.
Unlike other plants, those in the nightshade family produce toxic compounds known as glycoalkaloids. Glycoalkaloids help protect the plants against insects, disease, and animals. However, the toxic compounds can also be toxic to humans and can aggravate specific health conditions such as autoimmune diseases.
Common Nightshade Ingredients
Below is a non-exhaustive list of common nightshade foods. Keep reading to find more nightshade ingredients.
- Potatoes (excluding sweet potatoes)
- Potato Starch
- Tomatillos
- Tomatoes
- Ashwagandha
- Eggplant
- Bell Peppers
- Goji Berries
- Jalapeños
- Paprika
- Cayenne Pepper
- Chili Powder
- Chipotle Chili Powder
- Curry Powder
- Garam Masala
- Hot Sauce
- Ketchup
- (Most) Barbecue Sauces
- Red Pasta Sauce
Tip – Also be careful when buying foods that contain Modified Food Starch or Vegetable Starch Starch. These are often made from potatoes unless specified, like corn starch.
Simple Nightshade Alternatives
*Always consult a doctor with any specific questions or concerns and before altering your diet.
- Sweet Potatoes
- Cassava
- Cauliflower
- Polenta
- Zucchini
- Butternut Squash
- Broccoli
- Beetroot
- Radishes
- Celery
- Cucumber
- Carrots
- Pomegranates
- Herbs (Rosemary, Thyme, Basil, Cilantro)
- Vinegar
- Mustard
- Turmeric
- Cinnamon
- Nutmeg
- Coconut Aminos
Are Nightshades Inflammatory?
As mentioned, all nightshades contain chemical compounds known as alkaloids, one of which is solanine. Solaline is a naturally occurring glycoalkaloid poison.
As a result, people with an intolerance or allergy to solanine may experience negative side effects like inflammation. The area of inflammation can vary from person to person. For instance, some may experience inflammation in their gut while others may feel it in their joints.
The Best Easy Nightshade-Free Recipes
These recipes below are also dairy-free and contain anti-inflammatory properties and nutrients!
Nightshade-Free Breakfast Options
Easy AIP Breakfast Porridge (Instant Pot Option)
Make this easy AIP breakfast porridge with simple, nutritious ingredients for an anti-inflammatory breakfast suitable for a variety of diets! Make it on the stove top, instant pot, or slow cooker.
Cranberry Orange Smoothie
An anti-oxidant rich immunity smoothie recipe, with a triple boost of vitamin C from the addition of orange juice, strawberry, and cranberry!
Coconut Almond Protein Bars (Paleo Option)
These paleo protein bars are made with whole food ingredients and natural sugar for a nourishing snack that is great for travel, breakfast, and more! Paleo and vegan options.
Easy Oven Baked Scrambled Eggs
Skip standing over the stove, and make this easy oven baked scrambled eggs recipe with just four ingredients and less than 30 minutes instead!
Nightshade-Free Lunch Options
Melon Mango Avocado Salad {Vegan friendly}
Melon mango avocado salad is a healthy fruit salad with a light melon dressing. Make this easy recipe for breakfast, a snack, or dessert. Vegan friendly, with no refined sugar!
Instant Pot Spaghetti Squash Pasta
Instant Pot Spaghetti Squash is a nutritious paleo pasta substitute, and delicious with any sauce. Make this recipe in a pressure cooker or an oven. Then, serve it with your favorite pasta sauce for an easy weeknight dinner or the perfect easy side dish.
Nomato Sauce (Tomato Sauce Alternative)
Use this nomato sauce for a nutritious tomato sauce alternative that’s gluten-free, dairy-free, nightshade-free, anti-inflammatory, and full of nutrients!
Healthy Broccoli Salad (Mayo-Free)
Make this mayo-free healthy broccoli salad side dish with a handful of nutritious ingredients in under an hour with zero cooking required! Vegan Option.
How to Make Air Fryer Fish
Air Fryer Fish is quick, easy, and nutritious, too! We’ll show you the best tips and tricks to learn how to cook fish in the air fryer with bold flavor and a flakey texture from both frozen and thawed.
Green Goddess Chicken Salad Wrap
Try this gluten-free green goddess chicken salad wrap recipe for a light but filling, high-protein meal! Dairy-free option.
5-Ingredient Coconut Flour Tortillas
Vegan, Keto, and low-carb, this easy recipe for coconut flour tortillas is made with simple ingredients and ready in minutes. Soft, fluffy, and flexible, they’re perfect for meal prep!
Nightshade-Free Dinner Options
10-Minute Pan Seared Salmon with Avocado Gremolata
Pan Seared Salmon with Avocado Gremolata is a Whole30 compliant, healthy fish recipe. Making this crispy skin salmon requires just 7 ingredients and 10 minutes of cooking time!
Easy Coconut Milk Chicken (Omit Paprika)
Prepare this easy coconut milk chicken recipe with a creamy marinade on the stovetop, in the Instant Pot, or even in the oven for an easy dinner!
Healthy Paleo Chicken Teriyaki
Healthy Chicken Teriyaki Recipe (Paleo and Whole 30 friendly)
Creamy Mushroom Risotto Skillet
Make this gluten-free creamy mushroom risotto skillet for a side dish or main dish full of rich flavors and a creamy consistency! Vegan risotto option.
Common Questions About Nightshades
Try replacing nightshade-containing ingredients with nightshade-free foods that contain similar flavor profiles.
The nightshade-free diet is one that restricts nightshades.
Common symptoms of nightshade allergies and intolerances include bloating and gas, heartburn, nausea, and diarrhea.
Hi, I am Looking for your ant-inflamitory cookbook.
Cost and postage to Australia.
Thanks
Hi Andrew! Are you looking for our new 21 day anti-inflammatory diet guide? It’s right here https://www.cottercrunch.com/21-day-anti-inflammatory-diet-plan/
no shipping is required. I’ll email you this information as well.
Hello! I am so happy I found your page! I signed up to receive the nightshade free recipes but haven’t received them yet. Could you check into this for me!
Just emailed you! <3
I’ve tried to sign up to get the ebook from this meal plan, it’s not working. Thanks for any help.
Hi Emily! Which ebook are you referring to? Happy to help!
Hi there: I see potato starch on the food list but that is a nightshade. It’s also a tricky problem dealing with gluten-free groceries. I’ve been having better luck with Schar brand Walmart items with this. There is an additional issue/ingredient to watch: “Modified Food Starch” can be just as bad as “spices” when it comes to nightshades. Maybe 25% of the time it means “potato starch” and the ingrates don’t say it. “Spices” might have paprika, jalapeno, etc., which is just as evil.
Thank you so much Lindsay. Its no often I come across a blog that makes literal good, healthy bread and not some healthy but “unappetizing” meals, breads and things like that. Kudos to you! Thanks a lot, I give my thanks on behalf for all my gluten free people!
Oh thank you brownlie! I appreciate your support.
Thanks for directing me over here, Lindsay. When you’re inflamed and in pain it’s hard to get going so this helps SO VERY MUCH. Blessings to you.
“I love recipes where you will get to eat delicious food with some health benefits attached to it.
This recipe’s specialty is that this meal plan of anti-inflammatory recipes has nightshade-free options to help reduce inflammation in your body, which is simply amazing. “
Hi Lindsay, thanks for the wonderful article! I recently started making my own gluten free breads, desserts and things like that. Do you have any advice on how to get those soft and tasty? For me that’s the hardest part of gluten free cooking and buying breads like that is very expensive. Thanks in advance!
sure! Have you checked out my homemade vegan bread? I found that xanthan gum gives it a nice texture. I also have 2 almond flour breads that are grain free!
Yes I agree Kiffany! This is the hardest part of making gluten free anything really. As gluten free breads and things are not as soft and fluffy. One thing that does work better though is if you were to buy box mixes like with King Arthur Bread Company which makes organic and healthy flours and mixes. There desserts mixes are better than regular flours sets!
OMG. This is what I’ve been looking for! This anti-inflammatory gluten-free meal plan are not only full of delicious recipes, but also include foods that are known for their anti-inflammatory properties. Thank you so much for sharing this!
WOnderful! So glad I could help Amy!
We have big time coconut and tree nut allergies, any ideas for replacing those?
Sure thing! Which recipes? I find cassava root flour and oat flour or bob’s redmill 1:1 flour is a great nut flour substitute. Instead of almond butter, I use sunflower seed butter. Instead of coconut oil, cold pressed grapeseed oil or avoccado oi or butter. 😛
Hi, I’m very new to all of this. I have thyroid issues ( hypothyroidism) I have gut leak and I am needing anti inflammatory foods….I am in need of all of these remedies. I’m just starting to do research on these diets. How do I get started? What steps should I do first because this is a lot to take in and understand…thanks.
Hi Brenda. So sorry to hear this! my best advice is to see a holistic nutritionist. I also have a healing foods meal plan that might help. https://www.cottercrunch.com/healing-recipes-meal-plan/
Are you in the states? Dr.Axe is also very good!
https://draxe.com/leaky-gut-diet-treatment/
Hello Brenda! I’m sorry to hear what you are dealing with. I know I have dealt with this before. I used to stay in a higher elevation and before I moved to a lower one I did a lot of diet research. One of the things I found was some thing called the GAPS diet. Its supposed to help leaky gut. I would visit a nutritionist as well to help. I wish you the best luck!
I am really liking your recipies alot. I have tried making the blueberry muffins and they were excellent – moist and flavourful and rose in the muffin tin nicely, not too dense, still light. The breakfast pizza also is excellent. I plan to work my way through your recipies one by one! Thank you! I am gf and need an anti-inflammatory diet for fibro condition as well.
wonderful! Glad they are helping Sherry.
Thank you for all the info and recipes, but I do have to question the use of tomatoes in your recipes…all of my many doctors are adamant about them being an extremely inflammatory food that anyone with inflammation should absolutely stay away from, as well as potatoes.
Hi Jess. Thanks for the comment. Yes, I can totally see that. I think it really depends on your overall health to begin with. Tomatoes and potatoes are real food that are nourishing. But if you are dealing with certain food intolerances or allergies, then you might eliminate nightshades for bit. It can be tricky and there is no one size fits up. The reason I add in potatoes is because they can really help with adrenal function, which in return can calm the body back down. I am happy to update the meal plan with those notes though.
I love, love, love and appreciate all the time any energy it must have taken to creat such a wonder meal plan. The only thing that threw me is the list does not include eveytyhing needed. Was this list just stapels?
Thank you for the tips on taking care of my gut and all the recipes to help do so. There is a lot I need to do! (https://www.drlam.com/blog/microbiome-gut-flora/23823/)
These recipes look amazing – I’ve done the beet salad one and it is excellent. I love the idea, but can you please warn us that the grocery list is not complete? I bought everything on the list, but find I have about half the ingredients. Maybe I missed something.
Oh no, so sorry! I just used this as a guideline. But I will update for sure.
Please, I’m not really upset, and I’m a good enough cook to get creative with recipes. I was just so excited to find your blog (I still am!). On a scale of major things, it’s a 2 out of 10. I appreciate you doing this and putting these recipes out there for all of us. They all look amazing!!
Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation.
great choices indeed!
Many delicious recipes you have shared with us, this makes more helpful for everyone visited your blogs, keep blogging with more recipes, love to follow you 🙂
I like concept of your post. Very creative post. Best of luck and waiting for some new ideas. I am looking for such useful information and I found here a lot of it. Nice article and exactly what I need. Most of all I like the style. Great job, thanks.
So helpful Lindsay! That beet apple one was always looking good to me!
So many delicious recipes! That beet apple salad recipe is going on my must make list for this week! I love anything with beets and I just bought a big ol’ bag of apples from the farmers market!
I really try to stay gluten free, even though I don’t have celiac disease.. I like to make gluten free breakfast bars. They are perfect for a busy morning.
Everything–I mean EVERYTHING–here is calling my name! I would like to look into what foods are anti-inflammatory and what are not just to see what is the best for my health! Thank you so much for posting these recipes!
Your website was one of my first on my search to start Gluten Free/Anti inflammatory diet or should I say
my new way of life!!
I was referred to a Rheumatologist and went through my medical history and blood tests and found nothing as they were looking for arthritis or autoimmune diseases…I have unexplained inflammation in my body.
So, here I am searching on how to change my diet. I read your site and looking forward to trying out recipes.
If you have any suggestions, I would love to hear back. Thank you for putting together great info and recipes.
Hi Kelley! Yes, always happy to help:) shoot me an email at [email protected] anytime you have questions or need suggestions
I’ve never tried an anti inflammatory diet before, but I wonder if it would have changed anything for me when I was first really sick. Back then, you didn’t really do such things, anyway, but it does make me wonder if trying something like this might have helped at least with my level of comfort.
I think it could! you’d just have to play with the fat intake. More supplementation maybe? I think grain free for a time period would really health with inflammation though. Flare ups.
It’s so nice to finally find recipes that are diary free, gluten free and anti inflammatory. I suffer from an autoimmune disorde. I know having many restrictions makes it very difficult to find food that won’t cause flare ups. Is there other recipes that you have available for the dietary restrictions that I listed above, or for people with autoimmune disorders? Please let me know. Thank you in advance for your great healthy recipes.