Autism Diet Thanksgiving Meal Guide: 8 Gluten-Free, Casein-Free, and Soy-Free Recipes
This Thanksgiving meal guide is designed with children with autism in mind, ensuring the dishes are gluten-free, casein-free (dairy-free), and soy-free. These recipes focus on whole foods to support gut health and optimize nutrition for children and families alike.
1. Herb-Roasted Turkey
Ingredients:
1 whole turkey (organic, pasture-raised if possible)
2 tbsp olive oil or ghee (dairy-free option like Miyoko’s Creamery)
1 tbsp fresh thyme
1 tbsp fresh rosemary
1 tbsp fresh sage
2 garlic cloves, minced
1 tsp sea salt
1 tsp black pepper
Instructions:
Preheat oven to 325°F (163°C).
Mix olive oil with herbs, garlic, salt, and pepper.
Rub the mixture under the turkey’s skin and on top.
Roast according to turkey weight (approx. 13-15 minutes per pound).
Let rest for 15-20 minutes before carving.
2. Sweet Potato Casserole with Pecan Crumble
Ingredients:
4 large sweet potatoes, peeled and cubed
1/3 cup coconut milk (unsweetened)
1/4 cup maple syrup
1/2 tsp cinnamon
1/4 tsp nutmeg
1 cup pecans, chopped
2 tbsp coconut oil
2 tbsp coconut sugar
Instructions:
Boil sweet potatoes until tender, then mash.
Mix in coconut milk, maple syrup, cinnamon, and nutmeg.
Spread into a baking dish.
Combine pecans, coconut oil, and sugar for crumble topping. Sprinkle on top.
Bake at 375°F for 25 minutes.
3. Cauliflower “Stuffing”
Ingredients:
1 head of cauliflower, chopped
1 onion, diced
2 celery stalks, chopped
1 apple, diced
1/4 cup parsley, chopped
1 tsp dried sage
1 tsp dried thyme
1/2 tsp sea salt
1/4 cup chicken or vegetable stock
Instructions:
Sauté onion, celery, and apple in olive oil until softened.
Add cauliflower, parsley, and spices.
Stir in stock and cook until cauliflower is tender.
4. Pumpkin Soup
Ingredients:
1 can (15 oz) pure pumpkin
2 cups bone broth or vegetable broth
1 cup coconut milk
1/2 tsp cinnamon
1/4 tsp ginger
Sea salt to taste
Instructions:
Combine all ingredients in a pot.
Simmer for 15-20 minutes, stirring occasionally.
Blend if a smoother texture is desired.
5. Green Bean Almondine
Ingredients:
1 lb fresh green beans, trimmed
2 tbsp olive oil
1/4 cup slivered almonds
2 garlic cloves, minced
1/2 tsp sea salt
Instructions:
Steam green beans until tender-crisp.
Sauté garlic and almonds in olive oil until lightly toasted.
Toss green beans with garlic-almond mixture.
6. Gluten-Free Gravy
Ingredients:
2 cups turkey drippings or bone broth
1/4 cup tapioca starch
1/4 cup water
1 tsp sea salt
1/2 tsp black pepper
Instructions:
Heat turkey drippings in a pan.
Mix tapioca starch and water, then whisk into drippings.
Simmer until thickened.
7. Cranberry Sauce with Orange
Ingredients:
2 cups fresh cranberries
1/2 cup orange juice
1/4 cup maple syrup
Instructions:
Combine all ingredients in a pot.
Cook over medium heat until cranberries burst.
Cool before serving.
8. Apple Crumble Pie
Ingredients:
5 apples, peeled and sliced
1/4 cup maple syrup
1 tsp cinnamon
1/4 cup almond flour
1/4 cup coconut sugar
2 tbsp coconut oil
Instructions:
Preheat oven to 350°F (175°C).
Toss apples with maple syrup and cinnamon, then place in a pie dish.
Mix almond flour, coconut sugar, and coconut oil for the crumble topping. Spread over apples.
Bake for 30-35 minutes.
Meal Timeline
1 Day Before Thanksgiving: Prepare cranberry sauce and pie. Chop vegetables for stuffing and green beans.
Thanksgiving Morning: Start roasting turkey and prepare the sweet potato casserole.
2 Hours Before Meal: Make pumpkin soup and cauliflower stuffing.
1 Hour Before Meal: Sauté green beans and almonds. Prepare gravy while turkey rests.
Serve and Enjoy!
This menu is nutrient-dense, family-friendly, and perfect for children with autism who may have specific dietary needs. Happy Thanksgiving! 🦃