Managing a celiac-friendly diet that makes the whole family happy can be a challenge. Picky eaters can often struggle with some of the gluten-free substitutes for common kid-friendly foods, such as gluten-free sandwich breads, pastas, and snacks.
SSM Health dietician Natalie Drury explains that, for many families, navigating gluten-free meals can be tricky. Common kid-friendly meals, such as peanut butter and jelly sandwiches, can become difficult when picky eaters struggle with the changes in texture associated with gluten-free breads or pastas. She suggests incorporating gluten-free items like pastas in savory sauces or alongside other ingredients that may help mask unwanted textures or flavors.
When making the switch to a gluten-free diet, SSM Health gastroenterologist, Dr. Rahiya Rehman, reminds parents that gluten can sneak up in the most inconspicuous items, such as gravies and sauces, salad dressings, soups or broths, and even common toys like Play-Doh.
For parents trying to balance both kid-friendly and celiac-friendly diets, we offer a quick, affordable, gluten-free meal recipe that will satisfy the whole family.
Recipe
Gluten-Free Hamburger Helper
- Prep Time: 10 Minutes
- Cook Time: 20 Minutes
- Total Time: 30 Minutes
Ingredients:
- 1 tbsp olive oil
- 1 lb lean ground beef (substitute ground turkey or chicken for a lower fat option)
- 3 tbsp tomato paste (check label for gluten free certification)
- 1 tsp onion powder
- 1 tsp garlic powder
- ¾ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- 10 oz. certified gluten-free pasta (brown rice, corn, or quinoa based)
- 2 cups gluten-free beef broth (check label for gluten-free certification)
- 1 cup milk or dairy-free alternative
- 1 cup shredded cheddar cheese or dairy-free cheese alternative
- 1–2 tbsp cream cheese or Greek yogurt (optional)
Instructions
- Heat olive oil in a large skillet over medium heat. Add ground beef and cook until browned. Drain excess fat.
- Stir your tomato paste, onion powder, garlic powder, paprika, salt, and pepper into your browned ground beef.
- Add your uncooked gluten-free pasta to your ground beef mixture, along with your beef broth and milk. Stir and bring to a simmer.
- Cover and cook for 10–12 minutes, stirring occasionally, until pasta is tender.
- Remove from heat and stir in shredded cheese and cream cheese or Greek yogurt (optional) until melted and creamy.
- Let sit for 5 minutes to thicken before serving.
Remember to always check labels for a certified gluten-free seal, especially on spices, broths, and dairy products. Avoid cross-contamination by using clean utensils, pans, and prep surfaces.
For more information on Celiac disease and answers to some common FAQs, check out our blog titled Celiac Disease: Expert Answers to Common Questions.
