Key Takeaways
- Gaining weight on a gluten-free diet is achievable and you can enjoy many calorie-rich meals options.
- Prioritize nutrient-dense foods, healthy fats, and protein to support weight gain.
- A registered dietitian can provide personalized guidance and support for gaining weight while following a gluten-free diet.
If you have celiac disease or gluten intolerance and are looking to gain weight on a gluten-free diet, it’s entirely possible with the right approach.
We’ve put together this guide with 13 high-calorie, gluten-free meal ideas that are both nutritious and flavorful.
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13 High-Calorie Gluten-Free Meals To Aid Weight Gain
From protein-packed breakfasts to hearty dinners, here are several recipe ideas to aid your weight gain on a gluten-free diet.
1. Protein-Packed Breakfast Smoothie
While there are many high-protein smoothie options, here’s a recipe we created. Feel free to make any tweaks to adjust the flavor to your liking.
- Gluten-free rolled oats.
- Gluten-free protein powder.
- Frozen berries.
- Nut butter.
- Milk or Greek yogurt.
- Water (adjust amount for desired consistently).
- Optional chia seeds or flaxseeds.
Combine all ingredients in a blender and blend until smooth and creamy. Add more liquid to reach the desired consistency, pour into a glass, and enjoy.
2. Gluten-Free Blueberry Pancakes With Cream Cheese Drizzle
Start your morning with this indulging breakfast classic.
Add a delicious cream cheese drizzle for some extra rich flavoring and calories.
Follow the recipe for your favorite gluten-free pancake mix.
Before cooking, add in a scoop of fresh or frozen blueberries.
To make the cream cheese drizzle, blend softened cream cheese with powdered sugar, milk or cream, and a dash of vanilla extract.
3. Quinoa And Vegetable Stir-Fry With Tofu
This dish is packed with protein from the quinoa and tofu and bursting with flavor and nutrients from the vegetables.
Cook the quinoa according to the directions (substitute chicken broth for the water for added flavor).
Cut up your favorite stir-fry veggies such as:
- Broccoli.
- Bell peppers.
- Onion.
- Carrots.
- Sugar snap peas.
- Bok choy.
- Mini corn.
Whisk together a stir-fry sauce using gluten-free soy sauce or tamari, honey, cornstarch, ginger, and garlic.
Heat olive oil in a large skillet over medium-high heat.
Add the tofu cubes and cook until golden brown and crispy on all sides, then remove and set aside.
Add the vegetables to the pan and cook for several minutes until tender.
Pour the sauce over the vegetables and cook, stirring until the sauce thickens to your desired consistency.
Return the tofu to the pan and stir to combine.
Serve over a soft bed of quinoa and garnish with some fresh green onion and sesame seeds if desired.
For a spicy kick, add a bit of sriracha sauce.
4. Baked Chicken Parmesan With Gluten-Free Pasta
Enjoy this classic Italian dish, made gluten-free.
Look for gluten-free breaded chicken breasts or tenders, or make your own breaded chicken.
To bread chicken, dip it in gluten-free flour, then two beaten eggs, and then gluten-free cracker or bread crumbs.
Season the breadcrumbs with parmesan cheese, Italian seasonings, garlic powder, salt, and pepper.
Bake the chicken until cooked through.
Prepare the gluten-free pasta according to the instructions, drain, and set aside.
Remove the chicken from the oven and top each breast with a fresh basil leaf, marinara sauce, and mozzarella cheese.
Return to the oven and bake for several minutes until the cheese is melted and bubbly.
Serve the chicken over a bed of gluten-free pasta.
5. Beef And Vegetable Stew With Brown Rice
Enjoy this hearty stew, which is packed with protein, fiber, and flavor and is a deliciously satisfying meal.
Start by browning one pound of cubed beef stew meat in a large pot with olive oil over medium heat.
Cook until all sides of the meat are browned, then remove the meat and set aside.
Add your favorite stew vegetables to the pot, such as chopped carrots, celery, potatoes, and onions, and cook until the vegetables are softened.
Stir in several cups of beef broth, add the meat back to the pot, and season with salt, pepper, and thyme.
Add a can of undrained diced tomatoes and bring to a boil.
Reduce the heat to low and let the stew simmer for an hour or more until the beef is tender.
Prepare the brown rice according to the package instructions and serve the stew over a bed of brown rice.
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6. Grilled Mahi Mahi With Sweet Potato Mash
This dish is loaded with flavor and creates a satisfying meal that’s great for lunch or dinner.
Create a delicious marinade for the mahi mahi using olive oil, lemon juice, garlic powder, salt, and black pepper.
Pour the mixture over the salmon and allow to marinate for several minutes.
While the fish marinates, peel and cube the sweet potatoes and boil them in a pot of water until they are fork-tender.
Drain the potatoes and return them to the pot.
Mash or blend the sweet potatoes and add butter, milk, salt, and pepper.
Blend until smooth and creamy.
Preheat the grill to medium heat and grill the mahi mahi for several minutes on each side until cooked through and flaky.
Enjoy served with the sweet potato mash.
7. Turkey And Avocado Wrap With Gluten-Free Tortilla
Wraps are an easy and portable healthy meal.
This wrap is packed with protein, healthy fats, and fresh flavors.
Start by spreading mashed avocado evenly over a gluten-free tortilla.
Layer some turkey slices, alfalfa sprouts or spinach, tomato, and cucumber slices over the avocado.
Fold in the sides of the tortilla and tightly roll up the wrap. Add a dollop of salsa, if desired, or some freshly cracked black pepper.
Cut the wrap in half and enjoy!
8. Loaded Baked Potato With Chicken And Broccoli
Turn a simple baked potato into a hearty and satisfying meal. This is a great way to use leftover chicken, or you can easily cook up some chicken breasts.
Scrub a large russet potato under clean running water and pierce it several times with a fork. Bake in the oven or your Instapot using the steam rack.
Prepare your toppings by shredding the cooked chicken, steaming the broccoli florets, and shredding some cheddar cheese.
Once the potato is cooked through, cut it down the middle and fluff the insides. Add some butter, salt, and pepper, followed by the chicken, broccoli, and cheese.
Other delicious options are sour cream, Greek yogurt, chives, and crumbled bacon.
9. Creamy Tomato Alfredo Pasta
This dish combines the creaminess of alfredo sauce with the bright flavors of tomatoes for a rich and satisfying pasta dish.
Start by cooking the gluten-free pasta according to the package directions.
Prepare the sauce by melting butter in a large saucepan over medium heat. Add minced garlic and cook for one minute. Gradually whisk in heavy cream, simmer, and cook for several minutes until slightly thickening.
Reduce the heat to low and stir in parmesan cheese, basil, salt, and paper. Stir in some tomato puree or crushed tomatoes. Add the cooked pasta to the sauce and toss to coat. Garnish with some fresh basil.
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10. Peanut Butter Banana Oatmeal Bowl
Start your morning with this protein and fiber-packed meal that’s quick and easy to put together.
In a small saucepan, combine oats, milk, water, cinnamon, and vanilla extract. Bring the mixture to a boil over medium heat, then reduce to low and simmer for several minutes, stirring occasionally.
Remove the saucepan from the heat and stir in mashed banana and a scoop of peanut butter. Stir until combined, and serve. You can add other toppings, such as chopped walnuts, raisins, and a drizzle of honey.
11. Black Bean And Vegetable Burrito Bowl
This black bean and vegetable burrito bowl comes together quickly for an easy weeknight dinner and is a great way to use up some leftover cooked grains and veggies.
Feel free to adjust the ingredients to your liking.
In a large bowl, combine cooked rice or quinoa, rinsed and drained black beans, and vegetables. We suggest bell peppers, red onion, corn, and fresh cilantro, but you can also use what you have on hand.
Make a simple dressing with olive oil, lime juice, chili powder, cumin, salt, and pepper to taste. Mix to combine with the beans and veggies. Enjoy your burrito bowl like this, or add additional toppings like avocado slices, salsa, Greek yogurt, sour cream, or tortilla chips.
12. Gluten-Free Mac And Cheese With Broccoli
Enjoy this classic comfort food with a healthy, gluten-free makeover.
Start by cooking your gluten-free pasta according to the package directions, then drain and set aside.
Make a cheese sauce by melting butter in a saucepan over medium heat, then whisking in gluten-free flour. Gradually whisk in milk until the mixture is smooth, and bring to a simmer while stirring frequently.
Reduce the heat to low and gradually stir in the shredded cheese until melted and smooth—season with salt, pepper, and garlic powder.
Steam broccoli florets. Add the cooked pasta and broccoli to the sauce, and stir to combine.
13. Homemade Granola With Greek Yogurt And Berries
This recipe comes together quickly and combines crunchy homemade granola with creamy Greek yogurt and fresh berries to create a satisfying and healthy breakfast or snack.
To make the granola, combine rolled oats, chopped nuts (almonds, walnuts, or pecans), seeds of your choice (pumpkin, sunflower, or flax), shredded coconut, honey, melted coconut oil, a dash of vanilla extract, and ground cinnamon. Bake on a lined baking sheet until golden brown.
After it cools, serve the granola over your preferred flavor of Greek yogurt and top with fresh mixed berries.
Tips For Incorporating High-Calorie Gluten-Free Meals Into Your Diet
Here are several ways you can incorporate high-calorie, gluten-free meals into your everyday meal plan.
Focus On Nutrient-Dense Foods
When choosing your meals, prioritize whole, unprocessed foods.
This includes:
- Fruits.
- Vegetables.
- Lean proteins.
- Gluten-free whole grains.
- Dairy products.
Add Healthy Fats To Every Meal
Incorporate sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (salmon, tuna, mackerel, cod) into your weekly meals.
Not only do these foods add calories, they also enhance flavor.
Supplement With Protein Shakes Or Bars
Consider supplementing with protein shakes or bars in between meals to help boost your calorie intake.
Check the labels for gluten-free options that are low in added sugars and high in protein and fiber.
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Takeaway
Gluten-free eating can be full of variety and flavor, especially when trying to gain weight.
When increasing calories, it’s important to incorporate nutrient-dense foods and healthy fats.
A registered dietitian can help create a personalized plan that meets your gluten-free needs while also providing the added calories you need to meet your weight goals.
How A Dietitian Can Help
Following a gluten-free diet while trying to increase your weight can be challenging.
A registered dietitian can provide you with personalized guidance. Here are several ways they can help:
- Personalized meal planning centered around adding calories while being gluten-free.
- Learn which foods to avoid and hidden sources of gluten.
- Help you determine the right balance of nutrients to support healthy weight gain.
- Address any nutritional deficiencies.
- Provide ongoing support and any necessary adjustments.
Do you have any of these insurances?
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Frequently Asked Questions
Focus on calorie- and nutrient-dense foods like avocados, nuts, seeds, and healthy oils. You can also incorporate gluten-free grains like brown rice, quinoa, and oats, along with lean proteins like beans, lentils, poultry, and fish.
Enjoy options like smoothies with nut butters and fruit, gluten-free pasta with cream sauces and protein, rice bowls with tofu, and hearty stews with vegetables and lean meats.
Gaining weight without gluten or dairy is still possible when you prioritize protein, healthy fats, and gluten-free grain options with each meal.
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