Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2024)

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Inside: A huge list of lectin free recipes for anyone starting a Plant Paradox Diet.

When I first started my journey towards a lectin free diet, as proposed in Dr. Gundry’s Plant Paradox, I was excited that I had found a way to keep my autoimmune issues in check, but totally overwhelmed by what I should and should not be eating. I faithfully followed the recipes and suggestions as outlined in his book, and as I grew more confident in identifying which foods were best suited for my body, I started creating and collecting lectin free recipes to expand the foods I was able to eat.

Because phase 1 of the diet is only 3 days and outlined very well in the book as well as online, the recipes I’m sharing today are phase 2 compliant, with any phase 3 items clearly noted. I’m hoping that by sharing this collection of lectin free recipes to get you started, you’ll be able to have a great foundation to start experimenting with recipes of your own. Have any great recipes to share? Leave a comment and let me know!

Lectin Free Breakfast Ideas

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (1)

Eggs are a pretty easy lectin free breakfast option, especially if you scramble them with some veggies.

If you’re looking for some eggless lectin free breakfast ideas, check out this list of five fun options!

Breakfast muffins – Dr. Gundry shares this awesome recipe for his orange cranberry breakfast muffins. These are SO good!

If you don’t want to make an entire batch, try one of these muffin in a mug recipes!

A great savory breakfast option to try would be Dr. Gundry’s egg sausage muffins.

Lectin Free Pasta and Noodles

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2)

Lectin free pasta and noodles were one of the first things I wanted to master.

I knew how much I loved pasta and wanted to make sure I could make some great lectin free noodles and lectin free pasta substitutes for all of our favorite family dishes.

Lectin Free Noodles – For Asian style noodle dishes, stir-fries, or ramen-style soups, I really like using Miracle Noodles.

These are shirataki noodles made with konjac root. In my experience, the thinner the noodle, the better they taste. My favorite style is the angel hair variety. Check out our family favorite noodle dish – chicken and veggie lomein

Lectin Free Pasta – This one is my absolute favorite. It tastes just like the REAL THING. Perfect for an alfredo sauce with shrimp or even tossed with butter and topped with parmigiano-reggiano cheese. I also love to use these noodles to make my paleo Swedish meatballs!

Another great option if you would rather BUY lectin free pasta vs. trying to make your own isthisbrand. They also have LASAGNA noodles! (Fair warning, they are EXPENSIVE)

If you clicked on the noodles and got sticker shock, not to worry. Next up is my list of budget friendly lectin free meal ideas!

Budget Friendly Lectin Free Meal Ideas

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (3)

Many of the ingredients listed in lectin free recipes can be very expensive. Almond flour, monkfruit sweetener, and good quality olive oils are much more expensive than their less healthy counterparts. Eating a Plant Paradox based lectin free diet can take a toll on anyone’s budget!

I wanted to put together some meal ideas that are a little easier on your wallet.

Omelets aren’t just for breakfast! Eggs are hearty, nutritious and easy on the budget. With endless filling ideas, you can switch it up and eat them regularly without getting bored. I love to serve omelets for dinner with a nice side of dressed greens. One of our favorite omelets is this spanakopita omelet!

Egg Roll in a Bowlthis easy and tasty recipe straight from Dr. Gundry is both delicious AND affordable! All the flavor of a traditional egg roll and none of the garbage. Sign me up!

Sheet Pan Roasted Veggies – I love tossing seasonal vegetables in some olive oil, salt, and fresh herbs and roasting them to perfection in a sheet pan. These are great on their own, or topped with some runny eggs or leftover chicken or beef. Here’s a great recipe to get you started.

Sweet Potato Noodles – You can find sweet potato noodles at local Asian markets for pretty cheap. Sometimes referred to as “glass noodles,” these are a great alternative to more expensive almond flour or shirataki noodle options.

Curried Vegetable Soup – This is another easy recipe that makes a big batch that you can eat during the week. Just take your favorite veggies (cauliflower and sweet potato are my favorites for this), cut into chunks, saute in a bit of olive oil, and then simmer with a can of coconut milk and some curry seasoning.Thin with some broth or water if needed.

Lectin Free Bread Recipes

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One thing many people search for is a good quality lectin free bread alternative. Here are some of my favorite lectin free recipes to try:

This lectin free walnut bread tastes just like a whole wheat bread to me. It’s our family favorite!

If you’re looking for a sandwich bread alternative, try this easy 5 ingredient almond flour bread.

We also love a good lectin free biscuit, and this is a great recipe to try!

And did you know you can even have a lectin free bagel? Yes, lectin free bagels exist and I’m so excited to share this recipe with you!

Firing up the grill and in search of a nice hamburger bun? Then check out this recipe for lectin free hamburger buns! (Please note this recipe does include a small amount of applesauce, so better suited as an occasional treat until you’re in Phase 3)

Lectin Free Snack Recipes

These are some of my favorite sweet and salty lectin free snack recipes. My cravings run on the savory and salty side, and my husband’s on the sweet side, so I’m including both!

Spicy baked sweet potato fries are a great snack or side dish!

These Brussels sprouts are delicious and super easy to make!

I also love these 3 ingredient lectin free crackers – easy to whip up and SO good they never last long in my house.

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (5)Another great lectin free recipe to try with very simple ingredients – sea salt and lime spinach chips.

If you love avocado as much as my family, you’ll want to sample these delicious avocado chips!(To keep this recipe Plant Paradox compliant, just make sure you’re using a good quality parmigiano-reggiano cheese instead of the parmesan called for in the recipe.

If you’re a fan of Mexican food and want some delicious guacamole, check out Dr. Gundry’s awesome guacamole in lettuce boats!

My family also loves to snack on these yummy vegan buffalo “wings” – perfect when you’re watching the big game!

If you’re looking for some sweet lectin free snacks, check out this list!

If you’re short on time, please know you can also buy some lectin free snacks.

Ready To Eat Lectin Free Snacks – No Cooking Required

Mission Meats Snack Meat Sticks– No filler, gluten, sugar, or junk. Great to take on the road

Simple Mills Almond Flour Crackers – If you don’t have time to bake your own – these are great to have on hand!

Cassava Strips – These are a great chip alternative. Great for dipping into your favorite lectin free dips.

Plaintain Chips – Another great chip option!

And of course, I wanted to share some great lectin free dessert recipes! Once you get familiar with baking with compliant grain-free flours, you’ll have fun experimenting and creating your own treats, but here are some great recipes to get you started!

Lectin Free Dessert Recipes

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (6)I love these chocolate chip almond flour cookies!

Dr. Gundry’s Lectin free chocolate cake recipe

Dr. Gundry’s homemade ice cream recipe

Lectin Free Mama’s strawberry shortcake recipe

Extra Dark Avocado Hazelnut Brownies

I hope you enjoyed this list of lectin free recipes to get you started on your Plant Paradox journey.

If you have a great recipe for me to add to this list, leave a comment and let me know. Here’s to your health!

pin me!

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (7)


Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2024)


What are the 3 foods Dr. Gundry says to eat? ›

Gundry recommends a diet low in lectins by consuming the following foods: Pasture-raised chicken and beef. Cooked sweet potatoes. Leafy green vegetables.

How do I start a lectin-free diet? ›

There isn't a one-size-fits-all lectin-free diet plan, but here are a few tips to help you:
  1. Plan your meals around low-lectin foods like leafy greens, cruciferous vegetables, and pasture-raised meats.
  2. Try new recipes that use allowed foods.
  3. Use the correct food prep techniques to lower the lectin content in foods.

What is Dr. Gundry's one Superfood? ›

Gundry's #1 superfood. It's no secret that Dr. Gundry advocates for gut health, and recommends that you do everything you can to boost your microbiome. For that reason prebiotic fiber, which supports healthy gut flora, is the number one superfood that you should consume every day.

What are the worst lectin foods? ›

Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains. Lectins serve a protective function for plants as they grow. They don't have any nutritional value when consumed in foods.

What is the number 1 unhealthiest food? ›

1. Bacon
  • Fried food. ...
  • Potato chips. ...
  • Added sugars. ...
  • Processed oils. Advertisem*nt. ...
  • Hydrogenated fats. This category of fats lurks in many packaged foods and fast food products. ...
  • Refined carbohydrates. Advertisem*nt. ...
  • Breakfast sausages. Advertisem*nt. ...
  • Processed meat. Advertisem*nt.
Jan 30, 2022

What is a good lectin-free snack? ›

Lectin-free snack ideas for healthy people--bagel thins, dips, drinks, pizza triangles, snack mix, quesadillas, baked chips, veggie sticks, etc...

What foods destroy lectins? ›

If prepared correctly (i.e. soaked, canned, fully cooked), then lectin-containing foods are safe to consume. Studies show that boiling legumes, soybeans, and even kidney beans (which have extremely high lectin levels when raw), greatly reduces and often completely eliminates lectin activity.

What can I drink on a lectin-free diet? ›

Food - Lectin Free - Beverages
  • Read “London Fog” ...
  • Iced Vanilla Latte. ...
  • Matcha Coconut Panna Cotta. ...
  • Whipped Coffee co*cktail. ...
  • Pumpkin Spice Latte. ...
  • Lemon Cream Prebiotic Milkshake. ...
  • Real Milk vs Almond Milk vs Soy Milk vs Coconut Milk (and others) - ...
  • Quick & Easy Iced Matcha Latte - Oh, How Civilized.

What is the one food Dr. Gundry says to stop eating? ›

According to Dr. Gundry, you can eat a select few of the banned veggies — tomatoes, bell peppers, and cucumbers — if they've been peeled and deseeded. The Plant Paradox Diet emphasizes whole, nutritious sources of protein and fat while banning nightshades, beans, legumes, grains, and most dairy.

What did Dr. Gundry eat to lose weight? ›

The former cardiac surgeon argues that by eliminating lectins (found in nightshades, grains and dairy, amongst other foods), you can lower inflammation, lose weight and boost your wellness. He even credits the diet with curing his arthritis, high blood pressure and migraines, while he shed 70 pounds in the process.

What is the best protein according to Dr. Gundry? ›

According to Dr. Gundry, the protein he recommends most is hemp. It is a complete protein, containing all the amino acids our body needs to function. Hemp protein powder is created by grinding hemp seeds into a powder and has a nutty taste, similar to flax.

Is coffee high in lectins? ›

While coffee beans contain lectins, their lectin content is not as high as in beans like kidney beans. Lectins can be deactivated or destroyed by heat, as in the coffee roasting process.

What are the symptoms of too much lectin? ›

Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea. Some proponents of lectin-free diets claim that lectins can cause symptoms of auto-immune disorders.

Are eggs high in lectin? ›

Know what you're buying: pastured eggs are generally lower in lectins than standard, commercially farmed eggs, but pastured hens still often have access to many lectin-rich foods. Know what the hens are eating: making a lectin-free diet for chickens that's also nutritionally complete is tricky.

What are the 3 gut destroying foods? ›

Here are three not-so-gut-friendly foods to watch out for that may raise your risk for diabetes and heart disease.
  • Diet Soda. Artificial sweeteners in zero-calorie drinks may mess with your microbes, some researchers say. ...
  • Red Meat. What's bad for your gut can be bad for your heart. ...
  • Processed and Refined Foods.
Sep 7, 2017

What are Dr Gundry's 3 foods to avoid? ›

Lectin-rich Foods: Avoid nightshades, seeds, beans, dairy, and grain-fed meats. Sugar and Artificial Sweeteners: Reduces immune function significantly; opt for stevia, monk fruit, and erythritol instead.

What happens if you eat oatmeal every day according to Dr Gundry? ›

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

What are the 3 MCT Superfoods? ›

What Foods Have Medium-Chain Triglycerides?
  • Coconut Oil. Coconut products are one of the best food sources of medium-chain triglycerides. ...
  • Palm Kernel Oil. Palm kernel oil is another rich source of MCTs, with about 50% of its fatty acids consisting of MCTs. ...
  • Butter. ...
  • Cheese. ...
  • Milk. ...
  • Yogurt. ...
  • Chocolate. ...
  • Nuts and Seeds.
Apr 13, 2023

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