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

Table of Contents

Lectin Free Breakfast Ideas Lectin Free Pasta and Noodles Budget Friendly Lectin Free Meal Ideas Lectin Free Bread Recipes Lectin Free Snack Recipes Ready To Eat Lectin Free Snacks – No Cooking Required Lectin Free Dessert Recipes 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! FAQs References

Disclaimer: This content contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. For more information, please see my disclosure.

17K Shares

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

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

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.

Budget Friendly Lectin Free Meal Ideas

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 Bowl – this 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

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:

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.

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

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!

17K Shares

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

FAQs

What are the cons of a lectin-free diet? ›

Nutritional deficiencies

The diet is lacking in broad-based nutrition, including fiber. Foods that contain lectins, such as beans and certain vegetables, are often good sources of vitamins, minerals, and antioxidants. Eating these foods is likely to benefit your health, outweighing the negative effects of lectins.

See Details ›

What foods have no lectin in them? ›

Q. What foods do not have lectins? A. Food with less or no lectins are meats (grass-fed), fish, seafood, poultry, meat without soy, sheep and dairy products, cruciferous veggies, avocado, celery, and broccoli, sweet potatoes, and nuts and seeds.

Tell Me More ›

Are eggs high in lectin? ›

Eggs are not full of lectins. Chickens raised on pasture and not fed grains or soy produce eggs that contain little to no lectins. How do lectins work? Lectins are proteins found in plants that can bind to carbohydrates.

Get More Info Here ›

What does Dr. Gundry say not to eat? ›

Foods to avoid

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.

Know More ›

What are the worst lectin foods? ›

These six foods are some of the worst sources of lectins in the American diet when consumed raw.

Raw Kidney Beans. Red kidney beans are a great source of plant-based protein and they are a low-glycemic-index food. ...
Peanuts. ...
Whole Grains. ...
Raw Soybeans. ...
Raw Potatoes.

Learn More Now ›

What cancels out lectins? ›

But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw.

Tell Me More ›

How do you flush lectins out of your body? ›

The trick is to limit or remove these foods, not all lectins. If you absolutely must consume these foods then reduce the overall lectin load by soaking and sprouting your nuts/seeds, grains, and legumes, and be sure to slow-cook them for longer durations on low heat. Both sprouting and heating reduce the lectin load.

Are bananas full of lectins? ›

One of the predominant proteins in the pulp of ripe bananas (Musa acuminata L.) and plantains (Musa spp.) has been identified as a lectin.

Learn More Now ›

Does coffee have lectins? ›

Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).

Learn More Now ›

What are the symptoms of too much lectin? ›

The Problem With Lectins

They contain phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea. [2] Milder side effects include bloating and gas.

Are blueberries high in lectins? ›

Blueberries get their health-promoting properties by way of flavonoids. Specifically, they're loaded with anthocyanins. Contrary to what some people have heard, blueberries do not contain lectins. There's a catch though: blueberries are highly seasonal, and are best consumed fresh and local.

Learn More Now ›

Is oatmeal high in lectins? ›

Yes, oats contain harmful lectins, and most of the time, they are also contaminated with gluten. If, for some reason, you don't care about the other lectins in oats, make sure you get oats that are labeled gluten-free, especially if you are celiac.

Why is lectin not good? ›

Lectins are proteins and antinutrients in plant foods. Antinutrients are compounds that can interfere with your body's ability to digest and absorb other nutrients. Legumes, like beans and lentils, have especially high amounts of lectins. Eating raw foods that contain lots of lectins can cause digestive problems.