Recipes
The Recipes I Make on Repeat as a Registered Dietitian With Ulcerative Colitis
Crispy waffles, pumpkin muffins, an easy weeknight lasagna, and more delicious dishes that don’t upset my stomach.
Eating a gluten-free diet isn’t a choice for me—it’s a necessity. In 2019, I found out I have ulcerative colitis (UC), a chronic inflammatory disease of the large intestine. The diagnosis reinforced something I’d known for a long time: Gluten doesn’t agree with me. While this isn’t the case for everyone with UC, avoiding it—along with certain other foods—helps minimize my symptoms, keeps me in remission, and protects my long-term health.
Unfortunately, that means dining can sometimes be bland at best. From ultra-crumbly bread to hard-as-a-rock baked goods, I’ve had my fair share of mediocre gluten-free meals. But life is too short to eat bad food! That’s why I’ve spent hours tinkering in the kitchen and putting my background as a registered dietitian to the test to develop gluten-free, UC-friendly dishes that are convenient, healthy, and satisfying.
UC trigger foods vary from person to person, but spicy foods, red meat, added sugar, nuts, seeds, and certain raw fruits and veggies are among the more common ones—so these dishes are light on those ingredients. With a bit of finesse and creativity, eating a UC-friendly diet can be delicious and nourishing—and these recipes are proof of that. I hope you enjoy them as much as I do!
Recipes Chickpea Quinoa Salad
Many gluten-free dishes skimp on fiber (and, quite frankly, flavor), but this is not one of them! Infused with a combination of fresh herbs, sweet cherry tomatoes, and a creamy avocado-based dressing, this recipe takes quinoa salad to new, delicious heights.
With 12 grams of fiber, 13 grams of protein, and more than 10% of the recommended daily intake of potassium, it’s a nutrient powerhouse and full of gut-nourishing ingredients.
That said, you might want to proceed slowly with this dish or skip it altogether if you’re experiencing a flare. Its fiber content can irritate a grumpy digestive tract and is better suited to someone in remission.
Nutrition information per serving (recipe yields 4 servings): 470 calories, 24 g fat, 3 g saturated fat, 54 g carbs, 12 g fiber, 7 g sugar, 13 g protein
Recipes Gluten-Free Waffles
Crunchy on the outside and soft on the inside, it’s easy to confuse this gluten-free waffle recipe with the real deal. Made with a blend of flours, milk, spices, eggs, and banana, these waffles come together in minutes and make a great weekend breakfast option when you’re in the mood for something sweet and special. And with 6 grams of fiber and 13 grams of protein per serving, they should keep you going for hours.
Nutrition information per serving (recipe yields 3 large waffles): 417 calories, 9 g fat, 5 g saturated fat, 63 g carbs, 6 g fiber, 14 g sugar, 13 g protein
Recipes Gluten-Free Pumpkin Muffins
Offering all the warmth and coziness of fall, minus the sweetness overload that can exacerbate UC symptoms, these pumpkin muffins contain roughly 40% less sugar and 75% less saturated fat than some store-bought varieties. Plus, they’re primarily made with kitchen staples like vanilla extract and GF flour, so they can come together pretty easily whenever your sweet tooth strikes.
Nutrition information per serving (recipe yields 12 muffins): 209 calories, 6 g fat, 1 g saturated fat, 36 g carbs, 2 g fiber, 13 g sugar, 3 g protein
Recipes Easy Gluten-Free Lasagna
If lasagna is on your comfort food list but you’ve been avoiding it since learning you have UC, this is for you. Made with store-bought marinara and pesto, this recipe is an easy crowd-pleaser and will have even the most die-hard gluten devotee coming back for more.
Stress precipitates UC symptoms in many, and sometimes you just need a comforting, familiar meal to rein in the overwhelm and remind you that living with UC doesn’t mean giving up your favorite foods.
Nutrition information per serving (recipe yields 9 servings): 314 calories, 18 g fat, 7 g saturated fat, 23 g carbs, 4 g fiber, 6 g sugar, 14 g protein
Recipes Sheet-Pan Salmon and Veggies
This simple one-pan meal is packed with nutrients to support and improve UC symptoms and overall gut health, including inflammation-fighting omega-3 fat, polyphenols, and fiber. Plus, it comes together in 30 minutes and doesn’t require any fancy equipment, making it an excellent choice for a beginner cook.
Nutrition information per serving (recipe yields 4 servings): 361 calories, 20 g fat, 3 g saturated fat, 12 g carbs, 4 g fiber, 7 g sugar, 35 g protein
Edwina Clark is a nationally recognized registered dietitian, dually credentialed in the US and Australia, and a certified specialty sports dietitian. Edwina is a sought-after nutrition expert and has been quoted in over 130 articles in top-tier publications such as SELF, Parade, and Women’s Health. She has over a decade … Read More
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
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