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

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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

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (1)

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

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (2)

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.

Lectin Free Noodles – For Asian style noodle dishes, stir-fries, or ramen-style soups, I really like using Miracle Noodles.

These are shirataki noodles made with konjac root. In my experience, the thinner the noodle, the better they taste. My favorite style is the angel hair variety. Check out our family favorite noodle dish – chicken and veggie lomein

Lectin Free Pasta – This one is my absolute favorite. It tastes just like the REAL THING. Perfect for an alfredo sauce with shrimp or even tossed with butter and topped with parmigiano-reggiano cheese. I also love to use these noodles to make my paleo Swedish meatballs!

Another great option if you would rather BUY lectin free pasta vs. trying to make your own isthisbrand. They also have LASAGNA noodles! (Fair warning, they are EXPENSIVE)

If you clicked on the noodles and got sticker shock, not to worry. Next up is my list of budget friendly lectin free meal ideas!

Budget Friendly Lectin Free Meal Ideas

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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 Bowlthis 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

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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:

This lectin free walnut bread tastes just like a whole wheat bread to me. It’s our family favorite!

If you’re looking for a sandwich bread alternative, try this easy 5 ingredient almond flour bread.

We also love a good lectin free biscuit, and this is a great recipe to try!

And did you know you can even have a lectin free bagel? Yes, lectin free bagels exist and I’m so excited to share this recipe with you!

Firing up the grill and in search of a nice hamburger bun? Then check out this recipe for lectin free hamburger buns! (Please note this recipe does include a small amount of applesauce, so better suited as an occasional treat until you’re in Phase 3)

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.

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (5)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

Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (6)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!

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Starting a Lectin Free Diet? A Collection of Recipes to Get You Started (7)

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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.

Will you lose weight on a lectin-free diet? ›

Lectins are a type of protein present in many plant-based foods. Some people believe that excluding lectins can help people lose weight and improve their general health. However, there is insufficient evidence to support a lectin-free diet. Restrictive diets can be dangerous and lead to serious complications.

What foods should you avoid on a lectin-free diet? ›

Some of the most common high-lectin plant foods include:
  • beans.
  • bell peppers.
  • cashews.
  • chickpeas.
  • corn.
  • cucumbers.
  • eggplant.
  • green beans.
Feb 12, 2024

What fruit can you eat on a lectin-free diet? ›

The lectin-free diet impacts many healthy foods, and this diet lacks essential nutrients like fibre and may differ based on the type of fruits. Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.

What are the worst lectin foods? ›

These six foods are some of the worst sources of lectins in the American diet when consumed raw.
  1. Raw Kidney Beans. Red kidney beans are a great source of plant-based protein and they are a low-glycemic-index food. ...
  2. Peanuts. ...
  3. Whole Grains. ...
  4. Raw Soybeans. ...
  5. Raw Potatoes.

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.

What diet did Kelly Clarkson use? ›

Clarkson credited her weight loss to an eating plan known as the “Plant Paradox” diet, though weight loss was never her goal. Instead, Clarkson said the diet helped improve her overall health. The author of the book, “The Plant Paradox,” claims that removing lectins from a person's diet can improve their health.

What cancels out lectins? ›

The top six natural lectin-blocking foods that you should consume more of are okra, crustaceans, bladderwrack (seaweed), pigs feet, cranberries and kiwifruit. They all come with unique lectin-lectin blocking properties.

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.

What can I drink on a lectin-free diet? ›

Food - Lectin Free - Beverages
  • Read “London Fog” Kathleen Doolittle. Food - Lectin Free - Beverages. ...
  • Iced Vanilla Latte. Kathleen Doolittle. ...
  • Matcha Coconut Panna Cotta. Kathleen Doolittle. ...
  • Whipped Coffee Cocktail. Kathleen Doolittle. ...
  • Pumpkin Spice Latte. Kathleen Doolittle. ...
  • Lemon Cream Prebiotic Milkshake. Kathleen Doolittle.

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).

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.

Why are lectins not good for you? ›

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.

What does lectin do to your intestines? ›

Research suggests that plant lectins could even have a role in cancer therapy ( 3 ). However, eating large amounts of certain types of lectins can damage the gut wall. This causes irritation that can result in symptoms like diarrhea and vomiting. It can also prevent the gut from absorbing nutrients properly.

How do you know if lectins bother you? ›

As it turns out, most people need not wage a dietary war on this compound. But people with food-related sensitivities—who experience painful stomach aches, nausea or other GI symptoms after eating high-lectin foods—may benefit from low-lectin (or even lectin-free) diets.

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