Allergy Recipes
Cooking when you have an allergy can sometimes be an expensive and disheartening process. Will the ingredients I use give me an allergic reaction? Are there alternative safe versions of my favourite dishes? Are the recipes budget-friendly as well as being allergy-friendly?
To help with these questions, Allergy UK has teamed up with Pure Family Food and Free From Fourteen Vegan to host a range of delicious allergy friendly recipes.
All of the dishes are free of the 14 EU allergens which means that they are:
- dairy-free recipes
- egg-free recipes
- gluten-free recipes
- peanut-free recipes
- nut-free recipes
- soya-free recipes
As well as being developed without crustaceans, celery, fish, mustard, sesame, sulpites, lupin or molluscs.
These are also suitable for those that have Coeliac disease.
Each recipe card lists the ingredients you will need - with step-by-step instructions. There is also a difficulty rating for each dish.
You can download the allergy-friendly recipe cards below. You can also contact info@allergyuk.org if you have any suggestions for recipes we can use or meals that you would like to see made allergy-friendly.
Please note that Allergy UK do not endorse any recipes on our website. We are simply signposting to potentially useful resources and we would ask that you always check the suitability of the ingredients to be sure that a recipe is safe for you or the people you are cooking for.
Asparagus, Watercress & Spring Onion Salad
Simple and understated can be the best way to prepare certain foods especially those in season
DownloadBroccoli & New Potatoes with Rhubarb Chutney
DownloadSucculent Roast Chicken
Don’t wait until Sunday for your next roast! With 5 minutes preparation,this can be ready in an hour and a half, perfect for dinner.
DownloadCottage Pie
What can be more ‘family food’ than cottage pie? There are a couple of tweaks to maximise the nutritional punch, but tastes just as good!
DownloadWatermelon Salad
Who doesn't love watermelon and but this is a great twist to make it into a sum greater than its parts
DownloadGuacamole Tower
This variation is quick, healthy and delicious. It works great as a spread or a dip - Try towering it onto some gluten-free rice cakes
DownloadGluten-Free Oat & Fruit Balls
From Free From Fourteen Vegan, a healthy take on flapjacks, using whole foods and no refined sugar
DownloadTomato, Basil & Red Lentil Soup
In our opinion there are few nicer things than a great tomato soup, especially if it is homemade and uses fresh, natural ingredients
DownloadPea & Mushroom Pilaf
A satiating, warming main course. The nutritional yeast adds a creamy, cheese-like depth to this dish
DownloadMango & Passion Fruit Sorbet
A pure, classic combo. No added sugar - Mother Nature’s sweeteners are more than sufficient
DownloadPink Berry Pancakes
Raspberries will give a more pink pancake, but Why not experiment with your favourite berry taste/colour combination?
DownloadFree From Pancakes
These pancakes are so versatile, they will happily freeze and reheat in the toaster or microwave – ideal for lunchboxes!
DownloadPesto Roast Chicken
This one-pan recipe is super-quick to prepare, it’s packed full of goodness and you can personalise it with your favourite roast vegetables
DownloadChinese Pork Stir-fry
With a couple of minutes of preparation beforehand, this simple stir-fry can be on the table in just 15 minutes
DownloadSweet & Sour Chicken
It’s one of the UK’s most popular takeaway dishes. However, if you suffer from food allergies, Chinese food can be quite a challenge
DownloadChocolate Shots
This indulgent recipe proves that you can have your mousse and eat it, even on a dairy and egg free diet
DownloadChristmas Shortbread
A box of shortbread is a traditional present to give at Christmas, making it yourself is easy and a really special way to say thank you
DownloadBonfire Pulled Pork
Pulled pork in a bun is now a really popular choice for Bonfire Night, but it can be difficult to find a recipe without allergens
DownloadStrawberry Shortbreads
Strawberries and Shortbread are a classic combination, and is quite simply summer on a plate. Vegan, and free from gluten, nuts and soya.
DownloadSpeedy Meaty Footballs
We’re celebrating the 2018 FIFA World Cup with this Speedy Meaty Football recipe. Perfect for all sports fans!
DownloadCoconut Ice-Cream
You are just 5 ingredients away from this deliciously creamy coconut ice cream, and you don’t even need an ice cream maker
DownloadMini Simnel Cake
Vegan as well as free from gluten, free from nuts and free from refined sugar.
DownloadBeef Goulash
Warming, comforting, and perfect for winter suppers. Succulent pieces of beef and vegetables in a flavoursome sauce.
DownloadBLT Potato Salad
One of Britain’s favourite sandwiches, the BLT (Bacon, Lettuce and Tomato) reinvented into a salad, with none of the top 14 allergens.
DownloadCrispy Christmas Trees
Crispy Christmas Trees can be made at any time and not just to enjoy over the festive period! Great fun to make with kids for a nice treat.
DownloadHalloween Mud Pie
Delight children and adults alike this Halloween (or at any time) with this allergy-free chocolate and pear crumble tarte – aka mud pie!
DownloadSticky Toffee Pudding
One of the nation’s favourite desserts comes in at under 270 kcals per portion and has broken free from the traditional butter and cream
DownloadMillion-Squares
Shortbread treats with a coconut caramel flavour and topped with chocolate.
DownloadFruit Pizza
Great for children to create their own designs or silly faces AND provides 2 of your 5 a day.
DownloadFood Allergy Factsheets
We have a range of factsheets that can be downloaded on various different food allergies.
Food and Symptoms Diary
To help you with your food allergy, we have a Food and Symptoms diary that can be used to record what you eat.