With a very active nine-month-old and running several blogs, I really really need to get better at meal prep and planning.
But I know I need to, to save money and time. And to also make sure I have something healthy in the freezer.
I’m slowly getting there so I thought today I’d share my top tips for batch cooking and meal prepping when your gluten and dairy-free.
Some are my tips, some are my readers who helpfully contributed and some are those of my fellow bloggers! I hope you enjoy!
1.Make and freeze cauliflower rice
Microwavable cauliflower rice is really expensive so I discovered just how easy it is to make and freeze cauliflower rice instead. Simply use a food processor and blitz for around a minute until it’s a rice-like texture.
I personally store these in small portions to combine with something like rice or potato (as I can’t eat loads of cauliflower at once due to high fibre).
They’ve frozen really well-I’ve just been taken out the freezer in the morning and then frying the rice in the evening once it’s defrosted!
No, it doesn’t taste like rice but with gluten-free soya or teriyaki sauce, you wouldn’t know the difference!
2. Try a Morrison’s ‘Too Good To Go’ box
If you want to do lots of veggie prep, I’d 100% recommend a Too To Go box. Here you can buy a Morrison’s box of discounted produce (it’s around three pounds and the contents are worth a tenner) that’s going out of date soon. It’s perfect if you’re a bit adventurous and happy to eat whatever veggies!
That’s how I ended up with so much cauliflower rice!
3. Marinade your chicken in advance
As soon as you buy your meat, chop into chunks into single portions (if you often eat alone like me) and marinade so all you need to do is defrost and cook!
I used a gluten-free teriyaki from The Vegan Kind and a tandoori rub for mine but the possibilities are endless.
It’s so much easier to know all you need to do is cook!
4. Set aside once a month.
“I am the only GF one in the household of 4. However, I do make most of our meals GF and batch cook 1 day per month. “explains Donna over on my Facebook page.
I make, a big pan of bolognese which I make half of it into individual lasagnas, the other half gets portioned up suitable for different servings. Chicken/Beef stroganoff, chili con carne, pulled pork, sweet and sour chicken, Brazilian coconut curry, chicken bacon, and leek pies”. For many, meal prepping is life changing.
This is such a great idea! I have a gluten-free sweet and sour chicken post coming up on the blog soon so keep your eyes peeled!
5. Your slow cooker makes batch cooking super easy
I use my slow cooker all the time. Their size means it’s ideal for batch cooking. Read my 10 gluten and dairy-free slow cooker post for plenty of ideas!
6. Cook free from sauces instead of using jars.
In my experience, gluten-free pasta doesn’t freeze well but you can still meal prep sauces and boil your pasta on the day.
I’m going to try making this simple slow cooker tomato sauce (which is dairy and gluten-free) in batches and bung in freezer then all I need to do is just cook the pasta!
A tip: a lot of you have told me that gluten-free pasta can be reheated if you add some water to it when reheating.
7. Try batch cooking this chill recipe
Sarah from The Gluten-Free Blogger bribed me to include this recipe (I’m only joking, I met her in Dublin and she didn’t even bring me cake). It’s another ideal batch cooking recipes!
8. Soups make things super easy
Soup is the best to make in batches. I’ll usually make my gut rest and repair soup and keep it in the fridge for at least a few days!
It’s a great way to use up veg and get some bone broth into your diet. You can read my 5 gluten and dairy-free soup recipes here.
9. Make herb cubes
Find chopping up herbs a faff? You can simply batch chop all kinds of fresh herbs and then freeze in ice cubes with some olive oil. Then just pop out the cube when you need them and add to cooking.
It’s more expensive but things like supermarket chopped frozen garlic and ginger are great for this too!
This is a great way to try things like garlic butter for gluten-free chicken kievs and when buying free from pesto (I always find I have leftover pesto as you only need a tiny bit and it’s quite expensive!)
Perfect for cutting down on food waste!
10. make dump bags
If you’re into slow cooking, one thing to make it even easier is dump bags.
You can buy special one litre freezer bags for this purpose from Amazon and you basically chop your veg, meat and sauce then freeze. You need to just take the bag out of a morning and pop it in the slow cooker!
I’ve found most veggies can be added straight to the slow cooker from frozen but personally I prefer to add fresh meat.
11. Prep your smoothies
I recently blogged about how much I loved the prepared smoothie packs by The Honest Smoothie Company but why not make your own?
I always keep frozen bananas to hand (this freeze really well and can be added to smoothies from frozen) but I’m also going to start making up whole packs in a reusable sandwich bag. You can read my favourite dairy-free smoothie recipes but why not try freezing…
-A base like bananas
-Chopped avocados (you can also buy these and it works out a lot cheaper than buying whole avocados sometimes)
-Leafy greens like spinach and kale.
-Extras like peanut butter and even chia seeds.
All in one bag and ready to chuck in the blender!
12. Get creative with leftover gluten-free bread
There’s lots you can do with leftover gluten-free bread! The obvious one is to make breadcrumbs which you can freeze or batch cook dishes like my gluten-free katsu curry or gluten and dairy -free chicken kiev.
You can also use it to make things like gluten-free bread pudding (I really like this site it’s about cooking gluten-free on a budget)
13. Use up that last bit of nut butter to make your own nut milk in batches
If you google make your own nut milk, you’ll find recipes that use things like whole nuts and special strainers and kits.
I’ve never bothered with that. When I lived in China and dairy-free milk was so expensive, I’d just make it up by blending a few teaspoons of various nut butters with water and then storing it in the fridge.
It doesn’t take exactly like the real thing (and storebought ones are a good source of added vitamins) but it did the trick for smoothies and cereal!It keeps in the fridge for a few days.
14. Batch cook overnight oats
Overnight oats will keep for a few days in the fridge, so why not make a few day’s worths of breakfast at one time?
Most sites suggest overnight oats are good for five days (and if you’re making them with dairy-free milk its even less of an issue.
15. Make ice lollies
Okay, it’s pretty cold at the moment but who says you can’t be prepared?
Batch making 8 or so lollies at a time are a great way to use up extra fruit or dairy-free yoghurt-and they’re super refreshing.
Read my 3 no sugar dairy free lollies post for ideas but you can also just add some fruit and fill a lolly mould with coconut water for something super easy!
16. Here’s a few more recipes that people have shared…
When I put out a call on my Facebook page, lots of people shared their favourite batch cooking dishes so here’s some…
This blog post by Despite Pain is particularly good for people looking for simple dishes if cooking is made difficult with a chronic illness and there’s a super easy sausage casserole dish too!
Shrimp Fried Rice by Mom Advice (using gluten-free soya sauce)
Becky from Gluten Free Cup of Tea shares 3 recipes for meal prep.
I absolutely loved this post and all the useful links.
Thanks J
ah thanks so much!
Great! I have fun reading your post. Thanks for sharing your great thoughts. I want to recommend your blog to my friends. Thanks. Tiler Balmain
Taught my g-daughter this recipe to teach her how to read a recipe and cook it. Came out delicious.
These gluten- and dairy-free meal prep tips are incredibly helpful, especially for anyone juggling a busy schedule and trying to stay healthy. I love how practical and creative each idea is—from cauliflower rice and dump bags to herb cubes and smoothie packs.