Millions of people experience allergies and sensitivities to various foods, warns the American Academy of Allergy, Asthma and Immunology. Not only can our diet trigger allergic reactions, but certain nutrients like vitamin C and zinc can actually HELP to reduce our seasonal allergy reactions. This collection of scrumptious recipes tastes delicious, avoids the most common food allergens like gluten and nuts, and provides many of the nutrients you need for a day of allergy-free eating.

1. Breakfast: Green Onion Cakes

allergy-free eating

Rethink traditional pancakes with these savory alternatives for delicious allergy-free eating.

You’ve likely seen meals like this in various street markets and cultural festivals. Likely invented by Chinese immigrants in North America, these savory cakes put a delicious spin on breakfast pancakes (and are also amazing as a side for other meals throughout your day). Each pancake is also rich in vitamin C, which may act as a natural antihistamine, plus protein so you’re feeling full and happy all morning.

2 cups chickpea flour 

1/2 cup tapioca flour 

1/2 tsp xanthan gum 

1/2 tsp salt 

3/4 cup hot water 

1 tsp of your favorite sugar-free sweetener 

1 cup of green onions, minced 

4 tbsp your favorite vegetable oil

Mix together all the flours, xanthan gum and salt in a big mixing bowl. If you’re worried about gluten as an allergy, these flours are naturally gluten free but you may wish to look for a product with a certification label because some flours are processed in facilities that also process wheat.

In a separate bowl, mix the hot water and sweetener, then slowly pour the sweet water into your flour mixture, mixing as you add the water.

Knead the dough until there are no lumps, then put it on a plate, cover it with some plastic wrap or a towel, and put it in your fridge for 60 minutes.

Once the dough has rested, roll it into a long log and cut it into approximately 10-12 equally sized pieces.

Take one piece and flatten it into a pancake. Sprinkle a pinch of green onions on top, then fold the pancake inward to “seal” the green onions inside. Press and flatten back into a pancake shape and repeat for all the other pieces of dough.

Lightly fry in oil in a hot pan until golden brown on one side (this should take no longer than a couple of minutes), then flip and let the other side cook until also golden brown. Enjoy hot.


2. Lunch: Plant-Based Grilled Cheese

allergy-free eating

Use your favorite gluten-free bread for this cozy, rich lunch.

It’s so decadent and flavorful, you’ll forget you’re not eating the “real” thing. The whole grains in your wheat-free bread have none of the allergy guilt, but lots of zinc to support your immune system and allergic response. Plus, this lunch is easy to make ahead of time for packing to work (or tossing into your kid’s lunch box). 

2 slices gluten-free bread

2 slices dairy free cheese (depending on your allergy sensitivities, you may want to opt for a soy-based vegan cheese because many vegan cheeses are nut-based)

2 teaspoons plant-based “butter” spread

1 tbsp nut-free basil pesto

Assembly is quick and easy. Butter up the bread (both sides) and toss one slice into a hot frying pan. As it sizzles, add the vegan cheese and a dollop of the pesto.

Place the other piece of bread on top and let it fry for a few minutes before lowering the heat, flipping the sandwich over, and waiting another two minutes until golden brown. Enjoy!


3. Dinner: Sesame Chicken Salad

allergy-free eating

If you follow a plant-based diet, you can easily swap out the chicken for either a plant-based “chicken” product, or extra-firm smoked tofu.

Round out your day of allergy-free eating with this decadent salad. Not only is it healthy, lean and rich in protein, but the onions also add flavor and a natural compound called quercetin (which works as a natural antihistamine). If you follow a plant-based diet, you can easily swap out the chicken for either a plant-based “chicken” product, or extra-firm smoked tofu.


2 boneless, skinless chicken breasts

1 carrot

1 rib of celery

1 sweet white onion

1 tsp fresh ground pepper

2 tbsp soy sauce or tamari sauce

2 tbsp tahini

1 tbsp sesame oil

1 tbsp white vinegar

1 tsp fresh ginger, grated

2 cloves garlic, finely minced


1 rib celery, diced

1 red pepper, diced

1 head of lettuce, shredded

In a frying pan, add the celery, carrot, onion and corn with a drizzle of oil. Toss in the chicken and saute until the chicken is cooked and the vegetables are tender. 

Allow the pan to come to room temperature, then place its contents into a bowl. Shred the chicken with a couple of forks (you can also use your hands). Add the rest of the ingredients (vinegar, tahini, etc.), mix well, and let it chill in the fridge until cold. 

Meanwhile, plate the salad by putting a few handfuls of lettuce on a plate with a sprinkling of fresh celery and red pepper. Then, add a couple spoons of the chilled sesame chicken and enjoy!


Take Your Meals to the Next Level

Each of these recipes support your immune health with wholesome nutrition while avoiding some of the most common allergy triggers that cause problems for people. But this is just the beginning. Diet goes hand in hand with other lifestyle practices, including your sleep, your supplements and your exercise.

If you’re looking for a supplement that helps strengthen your immune system and supports your allergy health, consider BioPro-Plus 500. Because all allergic reactions start in the immune system, having a balanced and healthy immune system is key. 

Hungry? Read More:

Healing & Nourishing Chicken Soup – Classic Chicken Soup Recipe with a Twist


Turmeric & Roasted Vegetable Soup