How to Create an Allergy-Friendly Holiday Menu Everyone Can Enjoy
Delicious meals and tasty treats are the highlight of the holiday season for many. For people with food allergies, navigating these feasts can be a stressful affair. Fortunately, our board-certified allergists have an early gift for you in the form of good news. Creating an allergy-friendly holiday menu doesn’t mean sacrificing flavor or tradition! With a little thoughtful planning and a few adjustments, you can craft a menu that ensures everyone at your table eats safely and enjoys the festivities.
How do you create an allergy-free holiday menu?
The holidays are a time to enjoy good company and great food, and with some preparation, you can make sure everyone can savor the meal without concern.
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Communicate with your guests in advance.
Before planning your menu, ask your guests if they have any food allergies or dietary restrictions. Understanding what needs to be accommodated will help you make confident decisions while planning.
The most common food allergens include:
- Milk
- Eggs
- Fish
- Shellfish
- Tree nuts
- Peanuts
- Wheat
- Soybeans
- Sesame
Once you have the information, you can start to adjust your recipes as needed, create alternatives, or choose naturally allergy-friendly dishes.
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Modify traditional dishes.
Holiday meals are often rooted in tradition, but many of those traditional dishes can be easily adapted to accommodate food allergies without losing flavor. For example, these classics can be adjusted for everyone to enjoy:
- Stuffing: To accommodate wheat allergies and gluten sensitivities, swap out traditional bread for gluten-free bread or cornbread. Use vegetable broth instead of chicken broth to make the dish vegan or vegetarian.
- Mashed Potatoes: Use plant-based milk (like almond or oat milk) and vegan butter to make your mashed potatoes dairy-free while still keeping them creamy.
- Gravy: Instead of flour, use cornstarch to make a wheat allergy-friendly gravy. Use vegetable or turkey stock to match the flavor of the rest of the meal.
- Pie Crusts: Many pie crust recipes can be made wheat-free by using almond flour. You can also make dairy-free fillings by using coconut milk or other non-dairy alternatives.
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Offer allergy-friendly options.
Not every dish needs to be completely allergen-free, but offering a variety of safe options ensures that everyone will find something they can eat. These naturally allergy-friendly options can be perfect additions to your menu:
- Roasted Vegetables: Whether it’s roasted Brussels sprouts, sweet potatoes or carrots, these veggie dishes are usually free of common allergens and still packed with flavor.
- Salads: Offer a salad with allergy-friendly toppings like seeds (instead of nuts) and use dressings made without dairy or gluten. Serve dressings on the side so guests can choose their preference.
- Fruit Platters: A fresh fruit platter is a great dessert option for those avoiding traditional holiday desserts due to food allergies. It’s naturally gluten-free, dairy-free and nut-free.
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Prevent cross-contamination.
Cross-contamination is a significant concern for people with severe food allergies. Even trace amounts of an allergen can trigger a reaction. You can avoid cross-contamination when preparing your allergy-friendly menu by washing utensils between dish preparations, cooking all allergy-safe dishes first and serving allergy-friendly dishes on a separate table or at the beginning of a buffet line.
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Clearly label allergy-friendly dishes.
When serving a large meal, it’s helpful to label each dish with any potential allergens or to indicate which options are allergy-friendly. Use small cards to label dishes as “gluten-free,” “dairy-free,” “nut-free” or any other allergy-related designation. This makes it easier for guests to navigate their options and avoids them having to ask about every dish.
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Check all ingredient labels.
When shopping for ingredients, take the time to read labels to ensure that packaged foods are truly safe and free from hidden allergens. This step is vital, as even seemingly harmless items can harbor ingredients that trigger allergies.
Remember, processed foods—such as broth, sauces and even pre-made pie crusts—often contain hidden culprits like soy, dairy or wheat. By choosing these foods with care, you can better protect your guests and create a holiday menu that everyone can enjoy without worry.
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Provide an allergy-friendly dessert.
Dessert is often the hardest part of an allergy-friendly holiday meal, as many sweets contain dairy, eggs, gluten or nuts. Offering a few allergen-friendly desserts ensures that everyone can enjoy a sweet treat after the meal.
- Dairy-Free Ice Cream or Sorbet: Many brands offer non-dairy frozen desserts made from almond, coconut or cashew milk.
- Wheat-Free Cookies or Brownies: Use wheat-free flour alternatives like almond or coconut flour to bake delicious cookies or brownies.
- Vegan Pumpkin Pie: Replace dairy and eggs with plant-based alternatives like coconut cream and egg replacers for a classic dessert that everyone can enjoy.
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Consider a potluck meal.
Finally, hosting a potluck-style holiday meal can relieve some of the pressure on the host and their guests. Encourage your guests with food allergies to bring a dish they know is safe for them to eat. This way, they’ll have at least one option, and others can enjoy trying new dishes as well. Ask them to label their dish and list any potential allergens.
Give yourself the gift of an allergy-free life!
Allergy & Asthma Specialists’ trusted allergy specialists are always ready to guide patients toward relief. With locations across the region, allergy relief is always close to home. Contact us today to schedule your allergy appointment.
About Allergy & Asthma Specialists
Allergy & Asthma Specialists is affiliated with Family Allergy & Asthma, a network of allergy and asthma doctors dedicated to providing high-quality, reliable and lasting allergy relief. Allergy & Asthma Specialists serves patients at eight Philadelphia-area locations, including the communities of Blue Bell, Collegeville, Doylestown, Jenkintown, King of Prussia, Landsdale, Philadelphia and Pottstown. For more information, visit allergyphilly.com, and follow Allergy & Asthma Specialists on Facebook, Instagram and X.
