As awareness about special needs diets increases, people are leaning towards healthy meal planning that conforms to their unique set of limitations. Individual beliefs and values often lead to dietary restrictions by choice, but the most common trigger is a medical condition that necessitates the exclusion of certain foods.

Gluten is one such limitation. It’s a naturally occurring protein found in staple grains like wheat and their products, such as bread, pasta, etc. If you suffer from a gluten intolerance, it can cause gastrointestinal, neurological, respiratory, or skin problems. For people on a gluten-free diet, food options can be considerably limited and pose a dilemma. This is especially true for people from the Indian region, where bread is truly the staff of life. 

Today, we share some easy-to-put-together gluten-free meal ideas. They are delicious and can be paired with sides of your choice for a complete and flavorful meal. Join us for a read, and get ready to whip ‘em up for your desi tastebuds. 

Ingredients for your gluten-free meal ideas  

While staple grains like wheat (including its hybrid varieties), barley, and rye are natural sources of gluten, rice (white & brown), corn, millet, and oats are naturally gluten-free. 

• Rice is a blessing for people suffering from Celiac disease, gluten intolerance, or a wheat allergy. White or brown, it’s a great gluten-free side for mains based on vegetables, meats, lentils, pulses, etc. 
• Corn is another option; however, it is a little less versatile than rice as a pairing dish. It is eaten on the corb, used in breads and tortillas, and goes into salads, soups, and casseroles.
• For many Asian and African populations, millet is a favorite staple. It’s one of the ancient cultivated grains, naturally gluten-free, and is gaining global traction as a highly nutritious wheat alternative. It is multi-purpose and is used for bread, grain bowls, salads, and porridge. Many savory dishes, stews, and stir-fries also feature millet as an ingredient. 
• Oats are naturally gluten-free and popular as a breakfast cereal and baking ingredient. However, they are mostly processed alongside wheat, barley, or rye and are contaminated unless labeled ‘gluten-free’. So, be watchful when shopping for gluten-free oats.  
• Buckwheat is also a gluten-free grain, gaining worldwide popularity due to its health benefits. It is used to make porridge and is added to soups and salads, and buckwheat flour is used to make bread, noodles, pancakes, pasta, and crêpes.
• Quinoa is native to South America, but its health benefits have made it popular across North America and Europe. The nutritious grain is eaten in many ways. You can pair it with roasted veggies and grilled meat, add it to soups and salads, and make a breakfast bowl from it. Quinoa flour is also used to make breads and muffins.  

Gluten-free ingredients besides staple grains include members of the pea and bean family (lentils and pulses), nuts, fruits, vegetables, and most dairy products, like milk, eggs, butter, and cheese. Together with gluten-free staple grains, these food ingredients can help you build your gluten-free meal ideas with considerable choice.  

5 Desi gluten-free meal ideas to spice up your dining

Let us take a look at some tasty gluten-free meal ideas for the desi palate—time-saving hacks from Kaiser make these recommendations more worthy—they not only save you from the labor of prep and cooking, but also add authentic flavors of tradition to your plate.

#1. Chicken tikka masala with naturally gluten-free breads

As the unofficial national dish of the UK, chicken tikka masala makes for a delicious protein-based main dish. With its creamy tomatoey curry base and big, chicken chunks that carry a smoky flavor, this dish is a definite crowd-pleaser. Kaiser’s gluten-free chicken tikka masala follows the authentic recipe, uses premium-quality ingredients, and comes ready to eat. 

Traditionally, a tandoori naan would be the best to scoop up the goodness of Kaiser’s chicken curry. If you’re in the mood, you can make it at home using gluten-free flour or get the branded store version. For a still more true-to-tradition gluten-free meal, pair the chicken tikka masala with roti made at home from millet or gram flour. The nutty and earthy flavor of millet and gram flour flatbreads offsets the creamy, tangy curry masala, making this a delicious gluten-free meal. 

#2. Beef shami kababs with buckwheat bread & hummus

Shami kababs are an all-time favorite for desi teatime; however, their versatility makes them equally worthy as the main in a gluten-free meal. Both chicken and beef shami kabab from Colonel Kababz are gluten-free. Made with lentils and meat, they are high in protein and great for a healthy sandwich. 

Grab your preferred brand of buckwheat bread, spread the slices with hummus (branded or homemade), and place Colonel Kababz shami kabab on top. You can add a fresh crunch with veggies of your choice. The slightly bitter-ish taste of the buckwheat creates a good contrast for the richness of the meaty kebab and creamy hummus.  

Colonel Kababz’s shami kababs are a handy freezer item. Without laboring to prepare and freeze them, you can enjoy the authentic flavors of this desi fave in an innovative, tasty gluten-free sandwich.  

#3. Butter chicken with plain rice 

Originally from India, butter chicken has been popularized by social media and trends into a global sensation. The thick tomato-based, buttery, and creamy gravy with chunks of chicken is a treat to dine on any day of the week—especially when you can enjoy it without the labor of prep. 

Kaiser’s butter chicken is the perfect medley of flavors for a hearty meal on days you don’t have a plan. Prepare some plain white rice to side the luxurious butter chicken gravy and call it a day! When paired with rice, the gluten-free butter chicken makes a completely safe meal that is delicious and filling. 

#4. Lamb seekh kababs with lemon rice

Seekh kebabs always hit the desi palate in the right spot—the soft, tender, and juicy meat, formed onto skewers and smoky from the open flame. Although most kebabs are gluten-free, some actually do use flours or other binders that may contain gluten. 

Colonel Kababz’s lamb seekh kebabs are gluten-free and delicious. High in protein, these flame-grilled kebabs make a completely gluten-safe meal with lemon rice. They’re fully cooked and take a few minutes to heat before being ready to serve—a lifesaver to have in your pantry. 

#5. Paneer tikka masala with papadums

If you are looking for a vegetarian, gluten-free option fit for your desi taste buds, nothing beats a paneer tikka. Made with pieces of paneer marinated in yogurt and aromatic spices, it is flame-grilled for the perfect char. The result is a smoky and tasty vegetarian treat packed with a good serving of healthy proteins.

Pair your paneer tikka with papadums. Thin and crispy desi crackers made from legume flours, they make a great appetizer or a light gluten-free meal with paneer tikka. The fun part is you can serve the duo in many ways—papadums go as a side accompanied by a sauce; they’re used as a base to top with paneer tikka, fresh onion and tomato, garnished with finely chopped cilantro leaves; you can crush these desi crackers and add to the paneer tikka for a crunch that contrasts with the softness of the paneer and veggies. 

Making papadums in your kitchen can be a laborious process that requires some skill—we’d recommend you opt for a branded store version instead. 

Concluding words… 

Thinking up gluten-free meal ideas can be challenging, especially for the Indian palate. However, a little research and creativity help familiarize oneself with naturally gluten-free ingredients and recipes that make tasty meals.    

Kaiser & Colonel Kababz products include many that are gluten-free. These ready-to-eat foods cut the hassle of prep, and inspire you to think of pairings that fit your desi flavor preferences. With wheat and wheat flour eliminated, your meals can still be nutritious and flavorful.