Gluten And Dairy Free Recipe Index: Migraine-Safe Brain Food

Written and verified by Holly Hazen

Ready to make good food choices easier on tough days? This gluten and dairy free recipe index includes 50+ brain-nourishing meals and snacks, plus a simple meal planning template to help you organize your week.

As someone who's navigated life with migraine for over two decades, I understand how crucial your food choices are. Through my training in Traditional Chinese Medicine (TCM) and years of clinical experience, I've developed these recipes to specifically support your brain health and help prevent migraine attacks.

Gluten and Dairy Free Recipe Quick Links

Understanding the Migraine-Diet Connection

When I first started experiencing migraine attacks, I felt overwhelmed by conflicting dietary advice. Through my TCM training and personal experience, I've discovered that removing gluten and dairy can significantly impact brain health and migraine frequency. Here's why:

Why Gluten Free?

• Reduces inflammation in the nervous system

• Helps maintain stable blood sugar levels

• Improves gut health, which directly affects brain function

• Eliminates a common migraine trigger

Why Dairy Free?

• Prevents inflammatory responses

• Reduces histamine levels

• Eliminates tyramine, a known trigger

• Supports better digestive health

Strategic Morning Fuel

Starting your day with brain-supporting nutrients can set the foundation for better migraine management. Each breakfast option is designed to:

• Stabilize blood sugar

• Provide sustained energy

• Support neurotransmitter function

• Reduce inflammation

Breakfast Recipes

• Breakfast Quinoa with Coconut Cream and Cinnamon

• Protein-Packed Migraine-Friendly Scrambled Eggs
  

• Energize Your Mornings with This Omega-3 Smoothie

• Rise and Shine: Avocado Toast with Poached Eggs

• Fish, Tomato and Carrot Soup
  
  

Brain-Friendly Snacks

Having the right snacks on hand can help prevent the blood sugar drops that often precede migraine attacks. Here are my tried-and-tested options that I recommend to all my clients.

Energizing Lunches & Dinners

When you're living with migraine, maintaining stable blood sugar is crucial. These meals are designed to provide sustained energy without triggering an attack.

Today's gluten and dairy free recipe for lunch is Salmon Avocado Cup, a quick, healthy lunch that's gluten-free and dairy-free.

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Anti-Inflammatory Salmon Avocado Cups

Prep Time: 15 minutes | Cook Time: None | Difficulty: Easy

This is one of my favorite quick meals during a busy day. The omega-3 fatty acids in salmon combined with healthy fats from avocado provide excellent brain support.

Ingredients:

• 1 small can wild-caught pink salmon (with bones)
• 1-2 teaspoons to 1 tablespoon mayonnaise
• 1/2 teaspoon apple cider vinegar
• 1/4 teaspoon dried oregano
• 1 ripe avocado
• Salt and pepper to taste (optional)
  
  

Instructions:

1. Drain the canned salmon, keeping the bones for added calcium and nutrition.
   
   
2. In a bowl, combine salmon, mayonnaise, apple cider vinegar, and oregano.
   
   
3. Mash together until well combined.
   
   
4. Cut avocado in half lengthwise and remove pit.
   
   
5. Fill each avocado half with the salmon mixture.
   
   
6. Season with salt and pepper if desired.
   
   

Tips:

• Choose an avocado that yields slightly to gentle pressure for perfect ripeness.
• Squeeze a bit of lemon juice on the avocado to prevent browning if not eating immediately.
• Double the recipe for two servings or save half the salmon mixture for later.

Ready in 5 minutes. Perfect for a protein-rich lunch or satisfying snack.

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• Tuna Rice Balls

• Baked Mushrooms with Goats Cheese
  
  

Dinner Recipes

Roast Chicken (with fennel and lime), Roast Carrots and Boiled Baby Potatoes

Season your chicken with a splash of olive oil and salt. Roast at 375°F (190°C) for about 1.5 hours, more or less depending on the size.

Cut and prepare vegetables: a small-medium fennel and a few carrots. Juice some lime over the fennel (1-2 tablespoons should do), toss with olive oil and sea salt. Put other vegetables in a bowl to add olive oil and sea salt and roast in the last 30-40 minutes.

Meanwhile, if baby potatoes are not a trigger for you – boil them for 15-20 minutes until fork-tender.

For a lighter meal, swap the carrots for steamed zucchini or broccoli.

• Gluten Free Vegetarian Lasagna

• Stuffed Chicken Breast with Garlic Corn Mashed Potato
  
  

Chicken

• Honey Mustard Chicken

• Chicken with Sweet Potato, Spinach and Rosemary Purée

• Stuffed Chicken Breast with Garlic Corn Mashed Potato
  

• Roast chicken (with fennel and lime), roast carrots and boiled baby potatoes

• How to Make the Best Chicken Bone Broth
  
  

Beef

• Teriyaki Beef Purée

• Perfecting A Beef Bone Broth Recipe
  
  

Fish

• Tuna Rice Balls

• Fish, Tomato and Carrot Soup from Easy Brain Food Recipes
  
  

Vegetarian

• Gluten Free Vegetarian Lasagna
  
  

Healing Broths & Staples

Having these basics on hand makes it easier to maintain your dietary needs during and after a migraine attack.

• Healing Soup: This Is The Best Recipe So Far
  

• How to Make The Best Chicken Bone Broth
  

• Perfecting A Beef Bone Broth Recipe
  

• This Smoothie is a staple for me
  
  

Therapeutic Beverages

Proper hydration is crucial for preventing migraine attacks. These drinks go beyond simple hydration to provide therapeutic benefits for your brain.

Electrolyte-Balanced Coconut Water Blend

My daily go-to drink for optimal hydration:

• 8 oz coconut water
• 6 oz filtered water
• 1/8-1/4 tsp sea salt
  
  

Why It Works:

• Provides natural electrolytes

• Supports proper nerve function

• Helps maintain blood volume
  
  

Healing Teas & Tonics

You probably know by now that I believe food is medicine. I'd like to recommend these highly beneficial herbal teas and hot drink to help you start your day. 

1. Tulsi tea - also called Holy Basil tea. If you find this too stimulating, do not drink it past 2:00 PM.

2. Burdock tea. This tea is fabulous for a number of things, but I like it best at 10:30 AM in the morning to help initiate a bowel movement. Constipation is common with migraine, check out the other great recipe for this below - Flaxseed tea. 

3. Ginger tea. Here's the recipe:

4. Turmeric Latte. There are many health benefits of turmeric. It aids depression, headaches, irritable bowel syndrome, and much more. It is a relative of ginger, and the anti-inflammatory properties help to calm us down. Turmeric is also an excellent source of phosphorus which is critical for healthy bones, teeth and even our DNA.

5. I also drink the coconut water, water and salt (recipe above) hot if I want a warming pick me up. 

6. If you suffer with constipation, this Flaxseed tea can be a game changer. Here's the recipe:

For Special Occasions

• 13 Non-Alcoholic Drink Recipes for The Festive Season
  
  

Meal Planning for Success

I've learned that preparation is key to maintaining a trigger-free diet. Here's my system for staying on track:

Weekly Prep Guide

1. Sunday: Make broths and prep breakfast components
   
   
2. Wednesday: Mid-week refresh of cut vegetables and proteins
   
   
3. Daily: Morning hydration routine with coconut water blend
   
   

Special Considerations

During an Attack

When you're experiencing a migraine attack, you need easy-to-prepare, nourishing options. I keep these items ready:

• Frozen bone broth portions

• Pre-portioned smoothie ingredients

• Quick-assembly protein snacks
  
  

Seasonal Adaptations

Your body's needs change with the seasons. Here's how I adjust my recipes:

• Summer: Focus on cooling, hydrating foods like water-rich fruits - cucumbers and berries; fresh herbs; lighter proteins like grilled chicken or fish.

• Winter: Emphasize warming, nourishing broths. Add root vegetables - sweet potatoes, carrots, chicken and turkey - to soups and stews.

• Spring: Enjoy fresh greens like spinach, Swiss chard, blueberries and strawberries, along with fish - mackerel, sardines and salmon.

• Fall: Butternut squash/pumpkin, Brussel sprouts, broccoli, cauliflower and quinoa.
  
  

Your Next Steps

1. Download my free meal planning template >> Basic Meal Planner
   
   
2. Try one new gluten and dairy free recipe each week.
   
   
3. Track your responses in the food journal.
   
   
4. Join our supportive community
   
   

Remember, every person living with migraine has unique triggers and safe foods. Use these recipes as a starting point and adjust them to your needs. I'm here to support you in finding your path to better health through nourishing, brain-supporting foods.