Gluten and Dairy Free Recipe Index: 50+ Migraine Friendly Meals

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 three decades, I understand how crucial food choices are. Through my training in nutrition, 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 training in nutrition, TCM 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
  
  

Gluten and Dairy Free Breakfast Recipes

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
  
  

Gluten and Dairy Free Snack Recipes

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.

Gluten and Dairy Free Lunch Recipes

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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More lunch recipes:

• Tuna Rice Balls

• Organic Chicken Thighs Stuffed with Prunes, Cheese and Spinach

• Baked Mushrooms with Goats Cheese
  
  

Gluten and Dairy Free 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 Thighs with Prunes and Spinach

• 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 and Staple Recipes

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
  

• Bone Broth Tips FAQ

• Omega-3 Smoothie for Brain Support
  
  

Therapeutic Beverages for Migraine

Proper hydration is important for people living with migraine. Some drinks can also offer additional support.

These therapeutic drinks and tonics go beyond simply drinking enough water. They are designed to support hydration, digestion, and overall balance while helping you avoid common triggers.

I use many of these regularly and suggest starting with one or two to see what works best for your body.

Some of these drinks are better suited to mornings, while others can be used throughout the day depending on your needs.

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 and Tonics

You probably know by now that I believe food is medicine. These are simple herbal teas and warm drinks that can be used throughout the day to support hydration, digestion, and relaxation.

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. If this is an issue for you, flaxseed tea below may help.

3. Ginger Tea

This can be used before, during, or after an attack.

4. Turmeric Latte (Golden Milk)

Turmeric is commonly used to support inflammation, digestion, and overall wellbeing. It is related to ginger and is often included in calming, warming drinks.

Here's a warming, caffeine-free drink recipe to help support inflammation and relaxation.

Ingredients

• 1 cup unsweetened almond, coconut, or hemp milk
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• pinch of black pepper (optional, helps absorption)
• 1/2 teaspoon maple syrup or preferred sweetener (optional)
  
  

Directions

Gently heat all ingredients in a small saucepan over low heat. Stir well and do not boil. Once warm, pour into a mug and drink immediately.

Note: Start with smaller amounts of turmeric if you are sensitive to strong flavours.

5. Coconut Water Hydration Drink

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

6. Flaxseed Tea

This is especially helpful if constipation is a trigger for you.

The next two options are more targeted morning tonics designed to support digestion, inflammation, and overall balance.

7. Morning Ginger Turmeric Tonic (Warming Start)

A simple warming drink to start your day and gently support digestion and inflammation.

Ingredients

• 1/2 teaspoon maple syrup
• juice of 1/2 lime + a little grated rind
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon fresh or ground ginger
• 1 cup hot water
  
  

Directions

Add all ingredients to a cup of hot water and stir well.

If you are sensitive to strong flavours, start with 1/4 teaspoon of turmeric and ginger and build up slowly.

Note: Another option I use is to leave out the maple syrup and replace it with 1/4 teaspoon of salt.

To make this easier, I prepare it ahead of time by freezing 1 tablespoon of fresh lime juice and 1 teaspoon of freshly grated ginger into ice cubes.

When I want a drink, I simply add one cube, turmeric, salt, and fresh hot water.

8. Citrus Ginger Liver Support Drink

This is a stronger morning drink designed to support digestion and liver function.

Ingredients

• fresh grapefruit juice (to taste)
• 1/2 teaspoon turmeric
• 1/2 teaspoon ginger
• small amount of maple syrup (optional)
• 1 cup hot water
  
  

Directions

Mix ingredients into hot water and drink first thing in the morning.

Adjust quantities based on your tolerance, especially if citrus is a trigger for you.

Note: Because citrus can be a trigger for some people living with migraine, test this one carefully or skip it if you know it does not suit you.

More Migraine Safe Drink Recipe Ideas

• Migraine Drink Recipes: 20+ Non-Alcoholic Options That Won’t Trigger Attacks
  
  

Meal Planning for a Migraine-Friendly Diet

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
   
   

→ Click here to download and print the PDF for the Basic Meal Planner

Special Considerations When Eating with Migraine

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

The Macrobiotic Diet suggests rotating foods with the change with the seasons. The cooking methods change too. Steaming in the Spring, roasting in the Summer, long slow cooking in the winter.

Here's how I adjust my recipes:

• Spring: enjoy fresh greens like spinach, Swiss chard, blueberries and strawberries, along with fish - mackerel, sardines and salmon. 
  
  
• Summer: focus on cooling, hydrating foods like water-rich fruits - cucumbers and berries; fresh herbs; lighter proteins like grilled chicken or fish.
  
  
• Fall: butternut squash, Brussel sprouts, broccoli, cauliflower and quinoa.
  
  
• Winter: emphasize warming, nourishing broths. Add chicken and turkey to soups and stews with root vegetables like sweet potatoes and carrots.
  
  
• Earth: is between seasons, have root vegetables like beetroot, turnip, Swede, and pumpkin.
  
  

For more on seasonal foods and adaptations, read → Macrobiotic Diet for Migraine: Foods, Principles and Migraine Prevention

Track Your Migraine Food Triggers

Keeping a food journal or trigger tracker can make it much easier to identify patterns between meals and migraine attacks.

Recording what you eat, when symptoms appear, and other possible triggers can reveal patterns that are difficult to notice otherwise.

My Migraine Trigger Tracker was designed specifically to help you test foods systematically and identify your personal triggers.

→ Migraine Trigger Tracker

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.

This gluten and dairy free recipe index changes regularly so be sure to come back and visit.

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