The Gluten-Free BBQ Guide: Tips & Recipe Ideas

During the summer months, there’s nothing better than a BBQ! You might think the simple meat-based American barbeque would already but gluten-free. But you’d be surprised where you can find hidden gluten.

If you’ve discovered you have gluten sensitivity, celiac disease, or any other food sensitivity, you’re probably used to having to explain to friends and family that you can’t eat certain foods. Whilst avoiding trigger foods can be easy when you know the ingredients, the ‘free for all’ nature of a BBQ can make this difficult. “Does that burger really have gluten in it? But it’s just meat!”

However, if you’re tired of being resigned to salad at summer gatherings, we’re here to help. If you follow a few simple tips, having a gluten-free, food-sensitivity-friendly BBQ is simple.

1. Check for fillers

Sausage, hot dogs, and burgers are summer favorites. However, if you’re intolerant to wheat, gluten, or dairy, some meat products could be a no-go.

If you are using store-bought burgers or sausages, you may find that breadcrumbs, egg, or even milk are used as a filler or binder. This doesn’t just apply to cheaper products, but also to more expensive high-end options. You will need to check the labeling on the product to be sure it is gluten-free.

We suggest having a go at making your own! Homemade burgers are always much tastier than store-bought, processed versions.

Gluten-free and Egg-free Beef Burger Recipe

Ingredients

20oz ground Beef
1 Diced onion
1 tbsp Dijon mustard
4 Rashers smoked bacon, diced
1 tbsp Cornflour
2 tbsp Dried Italian herbs
1 tbsp Olive oil and extra for frying
1 tsp Butter
Pepper and salt

Method

1.  Pour the oil and add the butter to a medium pan over medium heat.
2. Once hot, add in the onion until it starts to soften.
3. Add the diced bacon and mustard, then fry for 2 minutes.
4. Take the mix out of the pan and set to one side to cool.
5. Once cool, add the mixture into a large bowl.
6. Add the ground beef and mix together using your hands.
7. Shake in the herbs, salt, pepper, and cornflour. Again, mix in with your hands.
8. Split the mixture into your desired burger size and flatten it into round patties with your hands.
9. Your homemade burger patties are ready for the BBQ!

2. Steer clear of processed sauces

Pre-made marinades and sauces might be a time saver, but a closer look at the ingredients list can be an eye-opener. As well as often being full of unexpected amounts of sugar and additives, jarred or pre-made sauces are more often than not home to some common trigger foods.

Gluten, wheat, dairy, corn, egg, and even shellfish are just some of the foods lurking in many common sauces. Often, the trigger food will be included within another ingredient; for example, soy sauce used to make a marinade can make this off-limits for those with gluten, wheat, soy, and yeast intolerances.

Whilst this puts most pre-made sauces off the menu, that doesn’t mean those with food intolerances have to go plain. Making your own sauces and marinades is easy too, and often more satisfying than opting for something pre-made. By experimenting with different cooking oils, citrus fruits, herbs and spices, you can quickly put together something that will wow any guests.

You could even ditch marinades altogether and instead place herbs like rosemary, thyme, or oregano directly on the coals to give a sweet and smoky flavor to your food.

A popular marinade combination to try is apple juice, olive oil, lemon juice and seasoning; marinade your choice of meat overnight for a delicious flavor on the BBQ, it also works well as a dressing for salads. Alternatively, Clearspring and Sanchi offer a gluten-free Tamari Soy sauce which is a delicious addition to many dishes, these can be found in most grocery stores.

Gluten-free and Dairy-free Satay Dipping Sauce Recipe

This simple and tasty satay sauce can be used as a marinade or a dip for fish and meat. It’s also great as a salad dressing.

Ingredients

3 tbsp smooth peanut butter or almond nut butter
3 tbsp rice vinegar
1 tbsp fresh lime juice
3 tbsp olive oil
1 tbsp tamari soy sauce
3 tbsp maple syrup
1-inch piece of fresh ginger, peeled and grated
Pinch of sea salt
1/2 teaspoon sesame oil

Method

1. Place all the ingredients in a blender or food processor and blend until smooth. We told you it was simple!
2. Season to taste and use as a marinade, dipping sauce, or dressing.

3. Be creative

Having a food sensitivity and adapting your diet can ultimately encourage you to be more creative with the foods you use and what you eat.

For example, instead of using bread for burgers, sausages or kebabs, try using crisp, fresh greens such as romaine lettuce or Swiss chard. Not only is this a simple way to make your BBQ entirely free-from, it’s also healthier, and you’re less likely to fill up as carby sides.

Homemade kebabs are delicious and can easily be made gluten-free with the right marinade. Taking the time the evening before your BBQ to prepare your meat or fish in a marinade will certainly be worth it from a taste point of view. A piri piri marinade is a tasty option for chicken and is easily made from a few cupboard staples. Skewer the chicken along with tomato, peppers, onion and wedges of lemon for a homemade BBQ treat.

Gluten-Free Piri Piri Marinade Recipe

Ingredients

1 cup fresh lemon juice
3/4 cup olive oil
1/4 cup finely chopped garlic
2 tablespoons chili flakes
2 teaspoons dried oregano
1 teaspoon dried thyme
1 teaspoon ground cumin
1 teaspoon salt

Method

1. Easy – mix it all together in a big bowl!

Fish dishes offer an alternative to meat on a BBQ and can be cooked on a kebab skewer or in foil;

Fish with Ginger, Garlic, and Lime Recipe

Ingredients

Your prefered fish – a meaty fish, such as salmon, works best
4 tbsp Tamari soy sauce
1 tbsp chilli sauce
1 tbsp chopped fresh root ginger
1 clove garlic, chopped
Juice and zest of 1 lime
1 tbsp dark soft brown sugar
3 spring onions, finely chopped

Method

1. Stir together soy sauce, chili sauce, ginger, and garlic together in a bowl.
2. Then mix in lime juice, lime zest, and dark brown soft sugar.
3. Place the fish in foil parcels and spoon the sauce over the fish, crimping the edges of the foil to seal.
4. Place the fish on the side of the barbecue that does not have coals directly underneath it, and close the lid. Cook for 25 to 30 minutes.
5. When ready to serve, sprinkle with spring onions and cover in the cooking juices.

Gluten-Free Honey Chilli Prawn Skewers Recipe

Ingredients

3 garlic cloves, finely chopped
1 red chili, seeded and finely chopped
2 tbsp of honey
2 tbsp olive oil
2 tsp lime juice
Salt and freshly ground black pepper
24 raw prawns, peeled and deveined
Lime wedges, to serve
A handful of cilantro, freshly chopped

Method

1. Skewer the prawns and set aside.
2. In a bowl, mix together the honey, olive oil, lime juice, garlic, and chilli.
3. Brush the mixture over the prawns, season with sea salt and ground black pepper.
4. Then place them onto a hot BBQ until pink.
5. Serve these straight away with lime wedges and some freshly chopped cilantro.

Whether you’re the host or a guest, having a gluten-free BBQ doesn’t have to be a hassle. With a little care, consideration, and creativity, you can make sure that everyone enjoys the food on offer. Just don’t count on the weather being as enjoyable as the food.