Hosting a dinner party is no minor feat. But, serving a band of friends with various food intolerances? Now, that’s a challenge. To keep your stress to a minimum while having a very accommodating friendsgiving dinner, serve these allergy-friendly sides! These sides will allow everyone to build their own plate and get something that meets their dietary preference(s). (To be even more accommodating for dietary restrictions, the recipes below are meatless and not made with seafood or shellfish.)
Key:
DF = dairy-free
EF = egg-free
GF = gluten-free
NF = nut-free
SF = soy-free
1. CRISPY PARMESAN CHICKPEAS | COOKING LIGHT (EF, GF, NF, SF)
This one’s for the savory chip lovers. Parmesan-crusted chickpeas make for an addictive, fiber-filled, protein-rich side. For extra crisp results, be sure to dry your chickpeas thoroughly before cooking. Recipe makes 6 servings at 1/4 cup each.
Nutrition (per serving): Calories: 122; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 2mg; Sodium: 213mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 1g; Protein: 5g
2. WHITE BEAN PUMPKIN HUMMUS | COOKING LIGHT (DF, EF, NF)
Lightly sweet and smoky, this twist on traditional hummus is a fitting starter for any autumn gathering. Recipe makes 12 servings at 3 tablespoons hummus and 4 pita chips each.
Nutrition (per serving): Calories: 98; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 1g; Protein: 3g
3. THAI-STYLE LETTUCE WRAPS | COOKIE AND KATE (DF, EF, GF)
A handheld meal, these low-carb vegetarian wraps are a great way to get party-goers to engage with all their senses. Budget-friendly vegetables and crunchy pecans make for a heartier vegetarian stuffing. (To keep sodium levels in check, our nutrition information is calculated with reduced-sodium soy sauce.) Recipe makes 6 servings.
Nutrition (per serving): Calories: 192; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 352mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 10g; Protein: 4g
4. BAKED ZUCCHINI STICKS | SKINNYTASTE (DF, NF, SF)
We guarantee that even the pickiest of eaters will love these baked zucchini sticks! The only complaint you can expect to hear is that you didn’t make enough. Zucchini is very low in calories and provides high levels of antioxidants in addition to being a good source of potassium, vitamin A and vitamin C. Recipe makes 16 servings at 4 sticks each.
Nutrition (per serving): Calories: 44; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 58mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 2g
5. SWEET POTATO LATKES | EATING BIRD FOOD (DF, GF, NF, SF)
These baked latkes with spiralized sweet potatoes and parsnips are a healthy twist on traditional fried potato latkes (or “potato pancakes”) and make one heckuva tasty snack. Enjoy these crisp bites while they’re hot out of the oven — before they’re all gone! (Skip the optional yogurt topping to keep these dairy-free.) Recipe makes 12 servings at 2 latkes each.
Nutrition (per serving): Calories: 34; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 98mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 1g
6. COCONUT LIME RICE NOODLE SALAD | CLEAN EATING (DF, EF, SF)
The tangy coconut lime dressing in this cool and colorful rice noodle salad goes hand in hand with naturally sweet mango and red bell pepper. Have nut allergies? Omit the cashews or swap them for crushed tortilla chips or brown rice crisps. You can easily double or halve this dish based on the number of guests you have! Recipe makes 4 servings.
Nutrition (per serving): Calories: 163; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 58mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 6g; Protein: 3g
7. EGGPLANT AND SWEET POTATO STIR-FRY | CLEAN EATING (DF, EF, GF)
Sweet, savory and filled with good-for-you veggies, this speedy stir-fry will please both vegetarians and meat lovers alike. Pair with brown rice. Recipe makes 6 servings at 1 1/4 cups each.
Nutrition (per serving): Calories: 131; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 242mg; Carbohydrate: 0g; Dietary Fiber: 4g; Sugar:8 g; Protein: 3g
8. STIR-FRIED CAULIFLOWER “RICE” | MYFITNESSPAL’S ORIGINAL RECIPES (DF, GF)
Get more vegetables into your diet with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” Recipe makes 10 servings at 1/2 cup each.
Nutrition (per serving): Calories: 111; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 85mg; Sodium: 209mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 6g
9. ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO | EAT YOURSELF SKINNY (DF, EF, GF, SF)
Zucchini “noodles” are dressed in a creamy, zesty avocado pesto for a dish that’s anything but boring. If your guest has nut allergies, swap out the pine nuts for an equal amount of sun-dried tomatoes. Recipe makes 16 servings at 3/4 cup each.
Nutrition (per serving): Calories: 107; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 65mg; Carbohydrate: 7g; Dietary Fiber: 3g; Sugar: 2g; Protein: 2g
BONUS: MAJOR-8-ALLERGEN FREE
Accounting for 90% of all food-allergic reactions, the eight most common allergens are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soy. Your very accommodating friendsgiving dinner just got a little easier — the recipes below are all free of the “Big 8.”
10. ROASTED RED PEPPER AND CANNELLINI BEAN DIP | COOKING LIGHT
This Mediterranean-inspired dish contains protein, fiber and heart-healthy monounsaturated fats for a unbelievably easy side. Just throw all ingredients into a blender and serve! Recipe makes 8 servings at 1/4 cup each.
Nutrition (per serving): Calories: 62; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 272mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 1g; Protein: 2g
11. ROASTED CAULIFLOWER | NEW YORK TIMES
Here’s a one-ingredient recipe that’s a must this friendsgiving. It’s a blank slate, making it the perfect accompaniment to all the other sides at the party! Recipe makes 4 servings.
Nutrition (per serving): Calories: 60; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 254mg; Carbohydrate: 6g; Dietary Fiber: 3g; Sugar: 3g; Protein: 2g
12. EASY BAKED APPLE CHIPS | FOOD FANATIC
Need something for your guests to munch on upon arrival? Serve up these two-ingredient apple chips. They’re a great conversation starter, and they’re sure to satisfy crunchy cravings! Scale up this recipe as needed. Recipe makes 2 servings at 1/2 each.
Nutrition (per serving): Calories: 41; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 8g; Protein: 0g
13. SIMPLE SEARED GREEN BEANS | HEALTHY MAVEN
Pan-seared green beans are simply prepared, but pomegranate arils will add a delicious sparkle to this side dish! This recipe requires just five ingredients! and features crispy green beans made tangy by balsamic vinegar and sweetened by fresh pomegranate seeds. Recipe makes 4 servings of 1 cup each.
Nutrition (per serving): Calories: 77; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 9mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 3g; Protein: 2g
14. PAPRIKA PARSNIP FRIES | THE WHEATLESS KITCHEN
Baked parsnip fries are a creative way to get your veggies in. By replacing high carb potatoes with parsnips you’ll also get your fiber in (10 grams per serving to be exact). Recipe makes 4 servings at 1/2 cup each.
Nutrition (per serving): Calories: 119; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 21g; Dietary Fiber: 6g; Sugar: 6g; Protein: 2g
15. SIMPLE GARLIC ROASTED BROCCOLI | COOK SMART
Roast a batch of garlicky broccoli for a simple side dish that requires minimal prep and equipment, but can fool your guests into thinking you’re a fancier cook that you really are. Recipe makes 4 servings.
Nutrition (per serving): Calories: 132; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 130mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 5g; Protein: 5g
16. GRILLED SWEET POTATO WEDGES | FOOD FANATIC
Smoky on the outside but sweet and tender on the inside! These wonderful wedges of grilled sweet potatoes is a good accompaniment to any meal. The cilantro lime dressing adds depth and dimension to this sweet potato dish. We bet you can’t eat just one! Recipe makes 6 servings at 4 wedges each.
Nutrition (per serving): Calories: 132; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 216mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 5g; Protein 2g
