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Dinner Recipes For Migraine Sufferers

Written and verified by Holly Hazen

These dinner recipes for migraine sufferers have just made my life easier.

The lasagna can be frozen or eaten as leftovers. But best to freeze so we don't increase any things (tyramine, histamine) that might trigger an attack.

And this stuffed chicken recipe, well ... you just have to try it.

Always avoid your food triggers. These recipes for migraine are as safe as I can make them. No packaged things with MSG, no chocolate or sugar, no gluten ... maybe a little dairy (butter). You can substitute Bio-cheese made from coconut oil for a non-dairy alternative. 

Dinner Recipes For Migraine Sufferers

Gluten Free Vegetarian Lasagna

Gluten Free Vegetarian Lasagna Recipe @migrainesavvy

Recipes for migraine sufferers need to be nutritious and easy. This recipe isn't that easy, but it's sure tasty and filling. And you can freeze it too.

Nutrition Facts on Gluten Free Vegetarian Lasagna @migrainesavvyFacts without dairy products

Prep Time: 30+ minutes
Cook Time: 70 minutes
Serves:  4 - 6
Tags: Gluten Free
Recipe Category: lunch or dinner
Nutrition Information:
Without cheeses: calories 64; fat content 0.4g; sugars 5.6g; protein 3.3g
With cheeses: calories 113; fat content 2.1g; sugars 5.8g; protein 9.9g

Ingredients (sliced VERY thinly):
• 1 medium zucchini 
• ½ small butternut pumpkin

Slice these very thinly (use a mandolin) and set aside.

Fry these ingredients (sliced thinly):
• 1 onion
• 200 gms mushrooms
• 2 carrots
• ½ bunch fresh basil
• 2 garlic cloves

Once soft, add:
• 1 jar 190 gms Gluten Free Sacla Italia Juicy Roma Tomatoes with Garlic and Capers, or make something like that with (4 juicy ripe tomatoes, 2 T olive oil, 1 clove garlic, 2 T capers)
• 1 pinch of sea salt and black cracked pepper

Now this part is easy... just ignore it if you are choosing the dairy free version.

Mix in a bowl, keep it all cold:
• 1 – 250 gm cottage cheese or ricotta (whatever you prefer and can tolerate)
• The other ½ fresh bunch of basil
• 2 garlic cloves, crushed

Layering Instructions:

You are going to layer: pasta sheets, sauce (approx 1½ cup each layer), vegetables, cheese, and repeat.

And finish it with putting ½ package (100 - 125 gms) of shredded pizza cheeses (American and or farmers with mozzarella) or any cheese alternative on the top. So...

  1. Get instant gluten free lasagna noodles (about 100 gms lasagna noodle pasta sheets).

  2. Put ½ cup of sauce on bottom of 30 x 30cm square Pyrex or glass pan with 6 cm sides (you can just use more noodles for a bigger pan). Make sure you have high sides to keep all the yumminess in.

  3. Put 3 noodles down and then a layer of vegetables.

  4. Next - top with a layer of ½ the sauce.

  5. Put 3 noodles down then a layer of vegetables.

  6. Again top with a layer of ½ the sauce.

  7. Put 3 noodles down and top with cottage cheese mixture*.

  8. Top with ½ - 1 cup (or lots) of shredded cheese* (coconut, vegetarian**).

Cook in the oven for 45 minutes covered with a small piece of baking paper and then tin foil on top at 200°C. (Use the baking paper if you don't want the aluminum foil to touch your food).

Remove foil (and baking paper) and cook for 10 minutes or until cheese golden brown.

Let cool for 10 – 15 minutes before eating.

Hide the rest! Or freeze it.

>> Migraine Pain Management Course. Click here... the first module is free. <<


I put a cookie tray underneath my lasagna pan to catch the overflow.

You can use very thinly sliced zucchini instead of the gluten free lasagna sheets. Use a little rice, potato or tapioca flour to soak up the moisture from the zucchini. This is great when you don’t have the lasagna sheets in the pantry.

*To reduce the dairy content, you can make a cheese sauce using half the cheese with rice milk, butter and the flours mentioned above. And substitute thinly sliced pumpkin where the cottage cheese should be. It’s not the same without cheese. But if you are dairy free it’s worth it.

**Try nutritional yeast as a cheese substitute.

I hope you like my recipes for migraine... ENJOY!

P.S. Did you know lasagna is singular and lasagne is plural? Bit of trivia for you.

Migraine Pain Management Course @migrainesavvy


Migraine Pain Management Course @migrainesavvy
There's an 8 week food experiment in my Migraine Pain Management Course. The first module is free @migrainesavvy


There's an 8 week food experiment in my Migraine Pain Management Course. The first module is free... continue reading

Stuffed Chicken Breast with Garlic Corn Mashed Potato

Migraine Safe Recipe for Stuffed Chicken Breast with Garlic Corn Mashed Potato @migrainesavvy

Prep Time: 30+ minutes
Cook Time: 20 minutes
Tags: Gluten Free


For the chicken:

  • 30g sun dried tomatoes chopped finely 
  • 1 tbsp fresh rosemary, chopped finely 
  • 4 single chicken breasts 680 g 
  • 60g ricotta or fresh goats cheese, cut into cubes

For the mashed:

  • 1 kg medium new potatoes, quartered 
  • 2 cloves garlic, crushed 
  • 2 tbsp cooking water from potatoes 
  • 2 tbsp butter or creamed cheese 
  • 310g can creamed corn 


  1. Combine tomato and rosemary in small bowl.

  2. Using small sharp knife slit a pocket in one side of each chicken fillet, taking care not to cut all the way through. Divide tomato mixture and cheese among pockets; secure openings with toothpicks.

  3. Cook chicken on lightly oiled grilled plate (grill or barbeque) until browned both sides and cooked through; cover and keep warm.

  4. Meanwhile, boil, steam or microwave potato until tender; drain. 

  5. Mash potato in large bowl with garlic, milk and creamed cheese; fold in corn, serve chicken with mash.


If sun-dried tomatoes are too dry, soak in hot water and drain before mixing with rosemary.

You can substitute the corn with 125g or wilted baby spinach leaves

Serve with a crisp mixed-leaf salad dressed with a splash of vinaigrette suits this main course perfectly.

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