A Gluten-Free Thanksgiving - GIG® Gluten Intolerance Group® (2024)

Thanksgiving dinner is a popular holiday that’s typically centered around a multi-course meal enjoyed with family and friends. The intricate menu planning, breaking bread with family, and teaching children to bake homemade favorites are cherished traditions.

For many, Thanksgiving dinner will serve gluten-free and gluten-eaters alike. But don’t worry: Thanksgiving is a celebratory meal where gluten doesn’t need to play a central role.

If you need to avoid gluten, almost everything on the traditional Thanksgiving table can be made gluten-free. But it does require planning in advance!

Not sure where to start for a Thanksgiving feast that’s free of gluten? Here are some tips!

Turkey

A fresh turkey is the easiest – but we know that these are uncommon during Thanksgiving. Unless you have access to a turkey farm, most people order frozen turkeys from traditional grocery stores. While it’s rare to find a plain frozen turkey with gluten inside of it, you should always be cautious. Some may be injected with broth to make them juicy. You should always read the ingredients to make sure this broth does not contain gluten in the form of flavoring (barley) or flour thickeners (wheat). Do not buy any turkey that already has gluten-containing stuffing inside.

If you are buying a pre-made turkey or pre-made turkey breasts, make sure you read all the ingredients. It may contain gluten-containing broth, gravy and/or gluten-containing stuffing inside.

Don’t like a turkey or don’t want to risk it? A chicken or game hen is great for smaller portion sizes or try another meat or seafood that’s naturally gluten-free like fish, shrimp, beef, lamb, or pork! There are so many ways to make your main dish exciting – and all made safe from gluten.

Gravy

Traditional gravy is thickened with flour, which doesn’t affect the flavor at all. Replacing this ingredient with gluten-free flour or cornstarch is just as effective.

It’s pretty easy to make your own gravy. If you make your own gravy, using homemade stock from the turkey, you can be sure no gluten ingredients are in it. How do you make your own gravy? Add poultry stock slowly to a roux made from equal parts butter (dairy-free works too) and cornstarch and/or gluten-free flour. Or you can start with the drippings from your cooked turkey for another way to get great flavor. For a great gravy recipe: visit the recipe on glutenfreepalate.com.

Stuffing/Dressing

Watch out for the stuffing and dressing – it’s just a dressed-up version of gluten-containing bread. Regular stuffing (cooked inside the turkey) and dressing (made in a pan) start with dried cubes of bread, typically made with gluten.

Gluten-free bread, however, is a perfectly acceptable substitute when you make your own! Cut slices of gluten-free bread into cubes, and let it dry out, either overnight or in an oven. The great flavors in stuffing come from savory ingredients like sautéed onions, celery, bacon, or sausage. You can even add a touch of sweetness with dried cherries or cranberries inside. These all can be stirred into the stuffing, along with butter and stock. For a great stuffing recipe, visit gfJules.com.

Rolls/Breads

A Thanksgiving table usually has a basket full of delicious, warm rolls fresh from the oven. If you are gluten-free, you’ve probably experienced that disappointment of passing on this basket before. But you can easily make your own rolls gluten free, make them from a mix, or even purchase them at the store!

For a great dinner roll recipe, visit MyGluten-FreeKitchen.com.

Vegetables

Give naturally gluten-free veggies a starring role. Potatoes, sweet potatoes, squash, green beans, and Brussels sprouts are all naturally gluten-free and in season. A simple vegetable dish can be colorful, flavorful, and easy to prepare. Fresh veggies are a great choice, but if you are using canned or frozen, just read the labels to ensure that any sauces or seasonings are safely gluten-free.

For a great green bean casserole recipe, visit FlippinDelicious.com. Make sure you use gluten-free soup and crispy fried onion toppings that are gluten-free!

Desserts

There’s no need to skip delectable desserts. After all, cakes, cookies, and pies can be made safely gluten free.

Traditional pies are made with a gluten-containing crust. While it may be tempting to just eat the filling – it’s not worth the cross-contact! Especially when you can really wow your guests with homemade, gluten-free pies. You can put practically anything into a great pie crust – but apple and pumpkin are the two top flavors for fall. For a great pumpkin pie recipe, complete with crust, visit gfJules.com.

To make things easier, use a GFCO-certified gluten-free pie crust mix or pre-made crust. Thankfully, these days you can also find gluten-free pie at many grocery stores.

Preparation is Key

Be sure to experiment with holiday baking a few weeks before the big meal to make sure you’ve got the gluten-free recipe down. Confirm that any packaged desserts are gluten-free by looking for a certification mark, gluten-free label, or reading ingredients.

To find GFCO-certified products for Thanksgiving (and beyond), head to our product database at our GFCO product database online.

Tips for Planning Ahead

A general tip that will help things go more smoothly, especially when you’re making a big meal, is to plan with time to spare.

Plan the menu at least a few weeks in advance. Shop right away to make sure you’ve got all the needed shelf-stable ingredients on hand – and that the gluten-free options you want are not sold out. Get your vegetables and other fresh items several days in advance.
Do your prep workdays in advance. Chop vegetables, cut up bread for stuffing, portion out ingredients into individual containers and label them – anything you can do to make the cooking more streamlined.
If you’re making things from scratch, cranberry sauces can be made days in advance. Pies and other desserts can be baked a day or two ahead.

All this preparation works well if you are the Thanksgiving dinner host, but what if you are an invited guest and feeling stressed about staying gluten-free at someone else’s home?

Call your host well in advance to let them know about your dietary needs. Offer to help with the planning and the food prep work. You can also offer to bring gluten-free side dishes and desserts with plenty to share for other guests. Most dinner hosts will want to accommodate their guests and any special food needs. Remember that your safety is most important.
Being prepared – and good communication between hosts and guests – will help relieve any worry about eating gluten-free this holiday season. Bring labels or table cards so safe food can be easily recognized. Bring serving utensils (or borrow separate ones from the host) to prevent cross-contact.

You can learn more about safe entertaining on gluten.org.

With these tips and tricks, you’re sure to have a safe, and delicious, gluten-free Thanksgiving!

GFCO-certified Thanksgiving products

Please note that there may be more GFCO-certified gluten-free products in these categories besides these brands that are listed. If a GFCO label is on a product, that means that it’s been certified by the GFCO and tests below 10ppm. If you’d like to learn more about GFCO, visit GFCO.org. If you are a GFCO-certified company and have products that fit these categories, please reach out to us so we can add you to the list!

GFCO-certified gravy

GFCO-certified stuffing or dressing

GFCO-certified pre-made pies or pre-made pie crusts

GFCO-certified and pie crust mixes

GFCO-certified fried onions

Fresh Thyme
Golden Farms
Good Graces (Hy-Vee)
Lars Own
Lieber’s
LiveGFree (Aldi)
O Organics (Safeway)
Simply Nature (Aldi)
Sprouts
Top Taste
365 Whole Foods

GFCO-certified cream of mushroom soup

365 Whole Foods
Health Valley

GFCO-certified dinner rolls or dinner rolls mix

The information on this website is for educational purposes only. Consult your healthcare team when considering this information.

FAQs

A Gluten-Free Thanksgiving - GIG® Gluten Intolerance Group®? ›

Regular stuffing (cooked inside the turkey) and dressing (made in a pan) start with dried cubes of bread, typically made with gluten. Gluten-free bread, however, is a perfectly acceptable substitute when you make your own! Cut slices of gluten-free bread into cubes, and let it dry out, either overnight or in an oven.

Discover More ›

What can gluten-free people eat at Thanksgiving? ›

Here's a list of foods that are usually gluten-free:

Turkey (check with the producer to ensure that wheat-based gravy or stuffing hasn't been added to the turkey.)
Cranberries and cranberry sauce.
Sweet Potatoes.
White Potatoes.
Fresh, roasted, or steamed vegetables without sauce (sauces often contain wheat)

More items...

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What does a gluten belly look like? ›

FAQs about gluten intolerance symptoms

The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.

What are the first signs of being gluten intolerant? ›

Here are some of the symptoms of gluten sensitivity:

"Brain fog." This is the most common characteristic of gluten sensitivity. ...
Headaches or migraines. ...
Dizziness.
Acne or rashes. ...
Joint pain or numbness. ...
Diarrhea, gas or constipation.
Distended stomach or bloating.

Apr 12, 2016

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Do you become more sensitive to gluten after going gluten-free? ›

Unfortunately, it's normal for your reactions to gluten—even a tiny bit of it—to get worse once you've gone gluten-free. You'll need to guard against gluten cross-contamination at all times. That may be difficult at first.

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What do you serve someone who is gluten intolerant? ›

Grains, starches or flours that can be part of a gluten-free diet include:

Amaranth.
Arrowroot.
Buckwheat.
Corn — cornmeal, grits and polenta labeled gluten-free.
Flax.
Gluten-free flours — rice, soy, corn, potato and bean flours.
Hominy (corn)
Millet.

More items...

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What is the most popular gluten free food? ›

What are common gluten-free foods?

Non-processed meats and fish.
Fresh fruits and vegetables.
Nuts.
Beans and legumes.
Grains like rice and corn.
Most cheese and dairy.
Eggs.

Oct 23, 2023

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What are celiac eyes? ›

Ocular conditions associated with celiac disease include: Dry eyes: Dry eyes develop when you cannot produce adequate tears to keep your eye moist. Dry eyes related to celiac disease may develop from a vitamin A deficiency. Cataracts: Cataracts may also develop due to malnutrition.

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What does a gluten face look like? ›

A typical gluten face will present with red, puffy cheeks, with spots of hyperpigmentation around the chin. Some people will also have pimples spread out over the chin. Your face can also become bloated or swollen.

What do celiacs feel when they eat gluten? ›

Symptoms of coeliac disease

Eating foods that contain gluten can trigger a range of gut symptoms, such as: diarrhoea, which may smell particularly unpleasant. stomach aches. bloating and farting (flatulence)

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What can be mistaken for gluten intolerance? ›

The symptoms of gluten intolerance may also resemble those of a wheat allergy or intestinal conditions such as irritable bowel syndrome (IBS). Experts estimate that 10–15% of adults in the U.S. have IBS symptoms.

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Why am I suddenly gluten intolerant? ›

Sometimes celiac disease becomes active after surgery, pregnancy, childbirth, viral infection or severe emotional stress. When the body's immune system overreacts to gluten in food, the reaction damages the tiny, hairlike projections, called villi, that line the small intestine.