20-Minute Family Meals for Food Allergy Families
This season of life has been crazy stressful lately. As much as I enjoy cooking, I need to start conserving all the extra time and energy that I can spare. So I’m jumping ship to family meals that take 20 minutes or less to get on the table. I’ve collected some of my favorites in this post…
Pasta with Garlic and Broccoli can be served vegetarian style or with a side of chicken or other protein. For a quick 15-minute meal, enjoy with a side of fruit and your favorite milk option!
Contains wheat (noodles). May contain milk (if using Parmesan cheese). Allergy-friendly substitutions available with recipe.
Maple Mustard Salmon is a 20-minute sheet pan meal! For a quick meal, serve with a bag of frozen steamer vegetables, dinner rolls or tortillas, and milk of choice.
Contains fish (salmon). Allergy-friendly substitutions available with recipe.
“Close Enough” Bulgogi from TheAsianAllergyMom
“If you’re new to Korean cooking, I highly recommend starting with this ‘close enough’ bulgogi. There are lots of recipes out there, but I’ve streamlined and simplified it so it’s foolproof and easy to put together with your pantry items…” - Ina, the Asian Allergy Mom.
Contains wheat & soy (soy sauce). Allergy-friendly substitutions available with recipe.
These Zucchini Pizza Bites are a fun way to expose kids to zucchini! This allergy-friendly recipe is a great way to get young kids involved in the kitchen. For a quick family meal, serve it as a deconstructed meal with pepperoni slices, shredded cheese, cucumber slices, and fruit.
Contains milk (cheese). Allergy-friendly substitutions available in recipe.
Fried Tofu Slices with Pajun (scallion pancakes) from TheAsianAllergyMom
“For those new to Korean cooking, I think this savory pancake is a great second dish to try… it’s mostly pantry items that you’ll already have on hand or aren’t hard to find. It’s also simple in execution as well as in flavor…” Ina, the Asian Allergy Mom.
Contains soy (tofu, soy sauce) and wheat (flour, soy sauce). Allergy-friendly substitutions available in recipe.
Allergy-friendly Pancake Faces
Allergy-friendly Pancakes are lightly, fluffy, and egg-free! Plus, they make a great canvas for self-portrait pancakes using sliced fruit and vegetables. This is a quick and easy, fun meal for kids and kids-at-heart to enjoy together!
Contains wheat (flour) and milk. Allergy-friendly substitutions available in recipe.
Spaghetti with Side Salad
Growing up, spaghetti was a frequent choice when we needed a last-minute meal. I like to keep homemade meatballs in the freezer, but when I’m short on time I’ll add half a pound of cooked hamburger to a store-bought sauce. Serve with a side salad, leftover veggies, and choice of milk.
Contains wheat (noodles) - can substitute gluten-free noodles. Note: noodles may contain egg and spaghetti sauce may contain soy; read every label, every time.
Chicken Salad
While I prefer the taste of leftover roasted chicken, I keep canned chicken from Costco in the pantry to use in this five minute recipe. Add mayo of your choice, diced onion, spicy brown mustard, and pepper. For a quick meal, serve with buns or crackers, veggie slices, and milk of choice.
Contains egg (mayo) - can substitute vegan mayo. Note: may contain soy; read every label, every time.
Brown Sugar Ham Steak
If you can plan ahead to thaw a frozen ham steak, this makes for a hearty 20-minute meal! I cook the ham steak on medium heat for 3 minute on each side, then remove from pan. Melt 2 Tablespoons butter + 2 Tablespoons brown sugar and stir to combine. Return the ham to the pan and cook for 5-10 minutes, flipping occasionally.
Contains milk (butter) - can substitute vegan or dairy-free margarine. Read every label, every time.
Read this post to appreciate why I keep this five-minute meal combo in my back pocket.
Yes, we had popcorn and ice cream for dinner. And it was magical.
Contains milk (ice cream). Note: ice cream may contain egg, nuts, soy, wheat; read every label, every time.
Special thanks to Ina from @TheAsianAllergyMom for sharing some of her allergy-friendly recipes. To learn more about the recipes I post and share on this website, visit this blog post.
What is your favorite 20-minute family meal? Let me know in the comments below or post a picture on Instagram and tag @allergy.friendly.nutrition.
