67 dairy-free main courses without gluten

Dairy and gluten are separate restrictions, so removing butter, milk and cheese does not make a dish gluten-free. Gluten commonly enters through wheat flour, breadcrumbs, pasta, ordinary soy sauce and stock cubes. Check spice mixes, marinades and ready-made sauces as well, since wheat can appear in small amounts. For two people sharing one meal, use clearly labelled gluten-free stock and tamari or gluten-free soy sauce rather than relying on memory.

Cornstarch, potato starch or arrowroot can thicken a sauce without wheat or dairy. Mix the starch with a little cold water first, then stir it into the simmering liquid so it does not clump. You can also reduce the sauce, blend cooked vegetables into it, or use puréed beans for body. Check the stock and any seasoning liquid before adding them, because the thickener may be safe while the base is not.

Keep gluten-free ingredients separate from bread, pasta and flour, and use clean boards, pans, utensils and a colander. Crumbs left in a toaster, fryer or wooden spoon can transfer enough gluten to matter, so shared equipment needs careful cleaning or a dedicated alternative. Read labels each time, especially on stock cubes, soy sauce and spice blends, because formulations change. Agree on one shared shopping list and preparation area so neither person has to guess whether an ingredient has already been checked.