6 Ways to Navigate the Holidays When You’re Gluten-Free
A Guest Post by Christina Heiser, founder of the Celiac Self-Care Newsletter
The following guest article was written by Christina Heiser, founder of the Celiac Self-Care newsletter. Check out her newsletter for tons of great insight and information.
I didn’t realize just how much my holiday traditions would have to change when I was diagnosed with celiac disease in 2020. I would no longer be able to enjoy my mom’s turkey and stuffing on Thanksgiving and Christmas or indulge in any of the yummy-looking baked goods at my friends’ holiday potlucks.
I’ll admit it: My first holiday season with celiac disease, I felt overwhelmed by all of the changes I had to make and bummed to be missing out on my favorite holiday foods. Since then, though, I’ve picked up quite a few tips and tricks that have helped make navigating the holidays easier while being gluten-free.
Here, I’m sharing what I’ve learned with you so your holiday season can be filled with merriment and cheer rather than stress and tears.
1. Make gluten-free versions of your favorite holiday recipes
Just because you’re gluten-free doesn’t mean you have to miss out on your favorite holiday dishes. There are a lot of gluten-free alternatives out there to help you recreate classic holiday recipes without the wheat, barley, or rye.
From gluten-free flour to gluten-free gravy to gluten-free boxed stuffing mixes, you can find just about anything at your local grocery store or online specialty stores these days.
2. Practice gluten-free recipes ahead of time
If you’ve ever done any gluten-free cooking or baking before, then you know that it can be trickier than regular cooking or baking given the nature of the ingredients. If I’m planning to try a new recipe for the holidays, then I’ll practice it ahead of time. That way, I can work out any kinks in advance so that I don’t run into any major issues the day of.
I like to make gluten-free lasagna on the holidays—and the first time I decided to do this, I tested out the recipe a couple of weeks ahead of time to make sure the gluten-free lasagna noodles held up. Once I confirmed that, I didn’t feel as stressed when I put my lasagna in the oven on Christmas morning.
3. Avoid cross-contact at holiday parties
Cross-contact happens when a gluten-free food or ingredient comes into contact with a gluten-containing food or ingredient during the cooking process, making a food unsafe for someone with celiac disease to eat. If you’re heading to a holiday party or potluck at someone else’s home, then the risk for cross-contact is probably pretty high.
I try to contact the host ahead of time and touch base with them on their menu to see if there might be anything I’m able to eat. (And yes, I recognize that this can be really uncomfortable—it’s definitely something that’s taken me time to work up the courage to do!) I usually ask what they’re thinking of serving, what ingredients are in a dish, and how they’re planning on preparing the dish to determine my comfort level.
At a recent birthday party, for example, my friend served only gluten-free crackers along with pre-sliced meats and cheeses as an appetizer, which was about as safe of an option as I could ask for. I was so touched that she went out of her way to make me feel included in her celebration.
Of course, I never expect anyone to cater to my dietary restrictions—especially if the person who’s hosting isn’t someone I’m close with. That leads me to my next tip.
4. Pack your own food when going to a holiday get-together
To help take the worry out of eating at holiday parties, I usually bring my own food. Now, what type of food (and how much of it) depends on the type of party.
For a holiday potluck—where everyone is sharing—I’ll cook a large, shareable item (like pasta salad) and pack my own serving in a separate container. I’ll also bring a shareable gluten-free dessert (chocolate chip cookies are my go-to) and pack some of that in a separate container for myself as well.
For holiday dinner with my family (if I’m not the one hosting), I’ll bring an entire meal for myself to eat, including an appetizer, entrée, and dessert. Sometimes, I’ll make a traditional holiday meal, while other times I’ll pack something non-traditional that I just like eating. I’ll usually make a dessert that everyone can share and will serve myself first to avoid cross-contact.
And for a more casual holiday party that might be serving passed appetizers, I’ll typically eat beforehand and pack a couple of emergency snacks (like a protein bar, pack of nuts, or bag of chips) in my purse that I can discreetly eat if I get hungry.
5. Host your own holiday gathering
One way to take the anxiety out of navigating holiday eating while gluten-free is to host at your own home. That allows you to control the menu and guarantee that everything served is safe for you to eat.
When I have people over to my apartment, I definitely don’t cook everything from scratch, though, because that would add its own layer of stress to the mix.
I’ll generally cook an entrée, throw together a salad, and prepare some frozen appetizers in the oven and call it a day. I’ll also pick up some pre-made baked goods from a local gluten-free bakery for dessert.
6. Take time to recharge
Having to adhere to a gluten-free diet can be really hard, especially around the holidays. The holidays are supposed to be a time for giving thanks, reflecting on the past year, and celebrating with loved ones, so make sure to give yourself grace and carve out time for self-care and relaxation.
What that looks like for me: I’ll say no to certain holiday events that I know will be stressful experiences. If I’m feeling overwhelmed, then I’ll cancel plans and enjoy a cozy night at home where I don’t have to speak up or explain myself to anyone. Additionally, I’ll treat myself to holiday sweets from my favorite gluten-free bakery so I don’t feel like I’m missing out on any of my favorite holiday desserts.
The bottom line: While the holidays can certainly be more challenging if you have celiac disease or are gluten-free for other reasons, there are some easy steps you can take to help cut down on the stress. I hope you found the above tips useful—and please feel free to comment with any other advice you have for the holiday season!
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Another excellent post and your experience and your solutions to the problems really do resonate with me as another who was diagnosed very late in life (aged 47 - I'm 54 now).