8 Slimming Gluten-Free Comfort Foods

Is something about your diet holding you back? If you're eyeing that slice of bread, you might be onto something. As a cardiologist, I see proof all the time that wheat might be the worst food for your belly—and your heart. My patients who stopped eating wheat lost an average of 26.7 pounds, and according to a Mayo Clinic and University of Iowa study, test subjects on the same diet lost an average of 27.5 pounds each.


That’s why I coined the term “wheat belly”—and decided to write a cookbook about how you can get wheat out of your belly and out of your life. You'll have more energy, better heart health, a more alert mind, and way less belly fat. You won't even have to sacrifice taste. Check out this exclusive excerpt from the Wheat Belly Cookbook, and start cooking wheatlessly, today.

More from Prevention: Why Modern Wheat is Frankenwheat

Think of this as a healthy alternative to a fast-food breakfast muffin. These Breakfast Egg Biscuits are easy to prepare beforehand. Alternatively, make only the biscuits ahead of time, then add the eggs, sausage, and cheese when you are ready to eat.

Rather than forming them by hand, using a whoopie pie pan or other shallow pan with 2 1/2"-to 3"-wide wells really helps to generate the small but sturdy shape of a biscuit. Egg rings are also useful to get the fried eggs perfectly round and uniformly thick. A 3" round metal cookie cutter works well.

But first, the Basic Biscuit recipe:

PREP TIME: 10 minutes
TOTAL TIME: 25 minutes

Serves 8

1 cup almond meal/flour
1 cup ground golden flaxseeds
4 teaspoons baking powder
4 tablespoons cold butter, cut into cubes
4 egg whites

PREHEAT the oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, MIX together the almond meal/flour, flaxseeds, and baking powder. Cut in the butter until combined.

In a medium bowl, BEAT the egg whites on high until soft peaks form. Gently fold the egg whites into the flour ingredients until well blended.

SPOON the dough into 8 rounds on the baking sheet. Flatten to approximately 3/4" thickness. Bake for 15 minutes, or until golden brown.

NUTRITION (per serving): 209 calories, 8 g protein, 9 g carbs, 18 g total fat, 4 g saturated fat, 6 g fiber, 348 mg sodium

BREAKFAST EGG BISCUITS

PREP TIME: 10 MINUTES
TOTAL TIME: 20 MINUTES

Makes 2

2 sausage patties or 2 slices Canadian bacon (preferably uncured)
2 medium eggs
2 Basic Biscuits (see previous slide), halved lengthwise
2 slices Cheddar cheese (1 ounce each)

In a medium skillet, COOK the sausage patties or Canadian bacon until cooked through.

REMOVE to a plate and set aside. In the same skillet, break 1 egg into an egg ring, breaking the yolk.

COVER and cook for 1 to 2 minutes, or until almost set. Use a knife to separate the egg from the ring and remove the ring.

TURN the egg over and cook for 1 minute, or until set. Remove to a plate. Repeat with the remaining egg.

PLACE the bottom of 1 biscuit on a plate and top with 1 egg, 1 sausage patty or slice of Canadian bacon, and 1 slice of cheese. Cover with the biscuit top. Repeat to make a second sandwich.

NUTRITION (per serving): 512 calories, 34 g protein, 16 g carbohydrates, 37 g total fat, 9 g saturated fat, 7 g fiber, 1,139 mg sodium

Individual pizzas make a great lunch or light meal and are a favorite for the little ones. For super-fast pizzas, place a Flaxseed Wrap or Wheat Belly tortilla (see Wheat Belly Cookbook) on a baking sheet and top with your favorite toppings.

PREP TIME: 30 MINUTES
TOTAL TIME: 1 HOUR 45 MINUTES

Makes 6 servings

3/4 cup warm water (100–110°F)
1 1/4 teaspoons active dry yeast
1 cup almond meal/flour
1 cup garbanzo bean (chickpea) flour
1/2 cup ground golden flaxseeds
1 teaspoon sea salt
2 tablespoons olive oil
1 1/2 cups sugar-free pizza or marinara sauce

Toppings (optional)

1 cup ricotta cheese
1 cup shredded mozzarella cheese
8 ounces thinly sliced fresh mozzarella cheese
4 ounces thinly sliced pepperoni
Thinly sliced and sauteed bell pepper and onion
Thinly sliced and sauteed yellow squash and zucchini
Quartered grape tomatoes
2 tablespoons chopped fresh herbs

In a small bowl, WHISK together the water and yeast until the yeast dissolves. Let stand for 10 minutes.

In a medium bowl, WHISK together the almond meal/flour, garbanzo flour, flax-seeds, and salt. Add the oil and the yeast mixture and stir for 5 minutes, or until all of the ingredients are evenly distributed and a loose ball of dough forms.

COVER with plastic wrap and let stand in a warm place for 1 hour. Divide into 6 equal pieces.

PREHEAT the oven to 350°F. Line 2 baking sheets with parchment paper.

PLACE a piece of parchment paper on the work surface. Place 1 piece of dough on a piece of parchment paper and top with a second sheet of parchment paper. Flatten with a rolling pin into a circle about 4".

PLACE the dough on the baking sheet. Carefully remove the top layer of parchment paper. Use a spoon or your hands to form a crust edge. Repeat with the remaining pieces of dough.

BAKE for 20 minutes, or until lightly browned. Remove from the oven and top each with 1/4 cup pizza or marinara sauce and desired toppings. Bake for 10 minutes or until heated through.

NUTRITION (per serving, without toppings): 317 calories, 11 g protein, 24 g carbohydrates, 21 g total fat, 2 g saturated fat, 10 g fiber, 545 mg sodium

Topped with Wheat Belly Onion Rings, this Green Bean Casserole yields a side dish that stands proudly alongside baked fish, poultry, beef, or pork, or it can even serve as a main dish itself. It's also great for leftovers, warmed briefly in the microwave prior to serving.

Wheat Belly Onion Rings

PREP TIME: 10 MINUTES
TOTAL TIME: 25 MINUTES

Makes 4 servings

3/4 cup coconut flour, divided
1/2 teaspoon smoked paprika
1 egg
1 tablespoon melted coconut oil or olive oil
1 cup ground golden flaxseeds
1/2 cup almond meal
2 large sweet onions, cut into 1/2"-thick slices and separated into rings

PREHEAT the oven to 450°F. Coat 2 baking sheets with cooking spray.

COMBINE 1/4 cup of the coconut flour and the paprika in a shallow bowl. In another shallow bowl, beat the egg and oil until blended. On a large plate, combine the flaxseeds, the remaining 1/2 cup coconut flour, and the almond meal.

DREDGE the onion rings in the coconut flour-paprika mixture, gently shaking off the excess. Dip in the egg mixture, letting the excess drip off. Dredge in the flax-seed mixture to coat. Place on the baking sheets and lightly coat with cooking spray.

BAKE for 12 minutes, turning once, or until lightly browned.

NUTRITION (per serving): 400 calories, 15 g protein, 39 g carbohydrates, 24 g total fat, 5 g saturated fat, 21 g fiber, 36 mg sodium

Green Bean Casserole

PREP TIME: 25 MINUTES
TOTAL TIME: 50 MINUTES

Makes 6 servings

4 tablespoons butter or coconut oil, divided
1 large yellow onion, cut into rings
1/4 cup ground golden flaxseeds
1 yellow onion, chopped
4 ounces button mushrooms, sliced
1 bag (16 ounces) French-cut green beans, thawed
1 cup chicken broth
8 ounces cream cheese, cut into cubes
3 tablespoons grated Parmesan cheese
1/8 teaspoon ground red pepper

PREHEAT the oven to 350°F. Grease a 1 1/2-to 2-quart shallow baking dish.

In a large skillet over medium-high heat, HEAT 2 tablespoons of the butter or oil. Add the onion rings and cook, stirring occasionally, for 10 minutes, or until lightly browned.

PLACE the flaxseeds on a large plate. Add the browned onion rings and toss with the flaxseeds to coat. Set aside.

In the same skillet over medium-high heat, HEAT the remaining 2 tablespoons butter or oil. Cook the chopped onion and mushrooms for 8 minutes, or until most of the liquid has absorbed. Add the green beans and broth and bring to a simmer. Stir in the cream cheese until melted. Stir in the Parmesan and red pepper. Pour into the baking dish. Arrange the onion rings over the top.

BAKE for 25 minutes, or until hot and bubbling.

NUTRITION (per serving): 276 calories, 7 g protein, 13 g carbohydrates, 23 g total fat, 13 g saturated fat, 4 g fiber, 315 mg sodium

More from Prevention: 8 Slow-Cooker Comfort Foods

Nothing fried here! And no wacky artificial, don't-know-what-that-is ingredients, either. The chicken in these chicken nuggets is as good as the chicken you choose.

PREP TIME: 10 MINUTES
TOTAL TIME: 30 MINUTES

Makes 4 servings

1 pound boneless, skinless chicken breasts
2 eggs
2 tablespoons butter, melted
1/2 cup ground golden flaxseeds
1/2 cup grated Parmesan cheese
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper

PREHEAT the oven to 375°F. Line a rimmed baking sheet with parchment paper. Slice the chicken into 1 1/2 to 2" pieces.

In a small bowl, WHISK the eggs and butter.

In a shallow bowl, COMBINE the flaxseeds, cheese, onion powder, garlic powder, salt, and pepper.

COAT each piece of chicken in the egg mixture and then roll in the flaxseed mixture. Place on the baking pan.

BAKE for 20 minutes, turning once, or until no longer pink and the juices run clear.

NUTRITION (per serving): 274 calories, 22 g protein, 5 g carbohydrates, 19 g total fat, 7 g saturated fat, 4 g fiber, 380 mg sodium

Biscotti are twice-baked biscuits or cookies. The twofold baking process confers stur-diness that makes these delicious wheat-free biscotti perfect for dipping into coffee, latte, or espresso. These biscotti are rich with the naturally delicious combination of chocolate and almonds.

PREP TIME: 15 MINUTES
TOTAL TIME: 1 HOUR 40 MINUTES

Makes 15

2 eggs
1/2 cup ricotta cheese or canned coconut milk, at room temperature
1/4 cup butter or coconut oil, melted
1/4 cup almond butter, at room temperature
1/4 cup xylitol or 1/4 teaspoon liquid stevia or to desired sweetness
1/4 cup milk, unsweetened almond milk, or carton-variety coconut milk
1 teaspoon almond extract
3 cups almond meal/flour
2 tablespoons coconut flour
1/2 cup slivered almonds
1/4 cup unsweetened cocoa powder
2 1/2 ounces extra-dark chocolate, chopped

PREHEAT the oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, WHISK together the eggs, ricotta or coconut milk, butter or coconut oil, almond butter, xylitol or stevia, milk, and almond extract.

STIR in the almond meal/flour, coconut flour, almonds, cocoa, and chocolate. Stir until well blended.

PLACE on the baking sheet and shape into a loaf approximately 12" long and 4" wide. Bake for 40 minutes.

REMOVE from the oven and reduce the heat to 300°F. Cool on the baking sheet on a rack for 15 minutes. Using a serrated knife, cut crosswise into 34" slices and lay each slice on its side on the baking sheet. Bake for 30 minutes, turning the biscotti once halfway through the baking time, or until firm and dry.

COOL on the rack for 30 minutes, or until completely cooled.

NUTRITION (per serving): 264 calories, 9 g protein, 10 g carbohydrates, 23 g total fat, 6 g saturated fat, 5 g fiber, 67 mg sodium

More from Prevention: Is Gluten-Free for Me?

These chocolate chip cookies are like the kind you buy at the bakery: rich and moist, with that just-baked taste you can't get in store-bought cookies. They are a bit of an indulgence, however, since they're rich in sugar-containing chocolate chips.

Try to use the darkest chocolate chips you can find to minimize sugar. Using Hershey's Special Dark chocolate chips, each cookie will contain about 5 grams of carbohydrates, which can add up after a few cookies. By using the darkest chocolate chips you can find—or by making your own dark chocolate chunks by chopping dark chocolate (85% or greater cacao) into bite-size pieces—you can reduce your carbohydrate intake to about 2 to 3 grams per cookie.

PREP TIME: 10 MINUTES
TOTAL TIME: 35 MINUTES

Makes 30

4 cups almond meal/flour
1 teaspoon baking soda
1/2 teaspoon sea salt
4 eggs
1/2 cup butter or coconut oil, melted
1/4 cup sour cream or coconut milk
2 teaspoons vanilla extract
1/2 teaspoon liquid stevia
10 ounces bittersweet or dark chocolate chips

PREHEAT the oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, WHISK together the almond meal/flour, baking soda, and salt.

In a small bowl, WHISK together the eggs, butter or coconut oil, sour cream or coconut milk, vanilla, and stevia. Stir into the flour mixture just until combined. Stir in the chips.

DROP by heaping tablespoons onto the baking sheet. Using a spoon or glass, press each cookie to 1/2 thickness.

BAKE for 25 minutes, or until the edges are lightly browned. Remove to a rack to cool completely.

NUTRITION (per serving): 176 calories, 5 g protein, 8 g carbohydrates, 15 g total fat, 5 g saturated fat, 2 g fiber, 80 mg sodium

Flat focaccia breads are a natural fit for a wheat-free lifestyle since we don't need the "rise" as much as with loaf-style breads. I love this Basic Focaccia, as well as the Herbed Focaccia (see Wheat Belly Cookbook), because they hold up well when stuffed with meats and vegetables, as in the Reuben Sandwich (see Wheat Belly Cookbook).

PREP TIME: 15 MINUTES
TOTAL TIME: 35 MINUTES

Makes 12 servings

Flavored Oil
3 tablespoons olive oil
1/2 teaspoon fine sea salt
2 large cloves garlic, minced
1–2 tablespoons minced fresh herbs (such as basil or rosemary)

Dough
2 cups almond meal/flour
1 cup garbanzo bean (chickpea) flour
1/2 cup ground golden flaxseeds
2 teaspoons baking powder
1/2 teaspoon fine sea salt
1 cup buttermilk
1 teaspoon instant (rapid rise) yeast (optional)
4 egg whites

To make the oil:

In a small saucepan over low heat, COMBINE the oil, salt, and garlic and simmer for 10 minutes. Remove from the heat. If using a delicate herb, such as basil, add it to the oil after you remove the oil from the heat. If using a hardier herb, such as rosemary, allow it to simmer for the full 10 minutes. Set aside. (Alternatively, you can skip this step and brush the focaccia with plain olive oil, then sprinkle your favorite seasonings on top.)

PREHEAT the oven to 400°F. Grease a 13" × 9" baking sheet with half of the oil, line it with parchment paper, and then liberally brush the paper with the reserved oil.

To make the dough:

In a large bowl, COMBINE the almond meal/flour, garbanzo bean flour, flaxseeds, baking powder, and salt. Stir or whisk to combine and break up the flour.

In a small bowl or glass measure, WHISK the buttermilk and yeast, if using, until the yeast dissolves. Set aside. In a separate bowl, whip the egg whites with an electric mixer until stiff peaks form.

ADD the yeast mixture to the flour mixture and stir until a rough dough ball forms. Gently fold in the egg whites until they're fairly well incorporated. The dough will not become completely smooth, and the whites will still be somewhat frothy.

SPREAD the dough in the pan with a spatula or spoon. Lightly coat your fingertips with cooking spray or dip them into the reserved oil and dimple the top of the dough. Pour the remaining oil mixture over the top of the dough, making sure it is entirely covered. (Oil will pool in the dimples.)

BAKE for 20 minutes, or until golden and slightly spongy in the center. With a pizza cutter or knife, cut into the desired size and number of flatbreads. Serve warm.

NUTRITION (per serving): 205 calories, 9 g protein, 12 g carbohydrates, 15 g total fat, 1 g saturated fat, 4 g fiber, 275 mg sodium

For Open-Faced Beef and Arugula Sandwiches:

The combined taste of beef and horseradish is perfect for sandwiches, but incomplete without bread. Our Basic Focaccia comes to the rescue! You can save time by preparing the horseradish-sour cream sauce ahead of time.

PREP TIME: 15 MINUTES
TOTAL TIME: 15 MINUTES

Makes 4 servings

1/4 cup sour cream
2 tablespoons olive oil
1 tablespoon red wine vinegar or apple cider vinegar
1 tablespoon prepared horseradish
4 slices Basic Focaccia (see above)
4 cups baby arugula
4 roasted red peppers, patted dry and cut into strips
12 ounces sliced cooked steak or roast beef

In a small bowl, WHISK together the sour cream, oil, vinegar, and horseradish until blended.

On each of 4 lunch plates, PLACE 1 slice of focaccia. Evenly divide the arugula, peppers, and steak or roast beef among the focaccia. Drizzle with the horseradish sauce.

NUTRITION (per serving): 427 calories, 28 g protein, 16 g carbohydrates, 29 g total fat, 5 g saturated fat, 6 g fiber, 630 mg sodium

Dumplings are back! Just as you would ordinarily make dumplings using wheat flour, we use almond meal. The end result is every bit as good. I like putting a teaspoon of dried rosemary in my biscuit dough for a bit of added flavor.

PREP TIME: 10 MINUTES
TOTAL TIME: 1 HOUR 5 MINUTES

Makes 8 servings

2 tablespoons butter or coconut oil, divided
8 boneless, skinless chicken thighs
2 onions, chopped
2 carrots, sliced
2 ribs celery, sliced
3 cups chicken broth
1 teaspoon dried thyme
1 recipe Basic Biscuits (see first slide)
1/2 cup sour cream or canned coconut milk

PREHEAT the oven to 350°F.

In a Dutch oven over medium-high heat, HEAT 1 tablespoon of the butter or oil. Cook the chicken, turning occasionally, for 5 minutes, or until golden on all sides. Remove to a plate and set aside.

HEAT the remaining 1 tablespoon butter or oil. Cook the onions, carrots, and celery, stirring occasionally, for 5 minutes, or until the onions start to soften. Add the broth, thyme, the remaining 1/8 teaspoon salt, and the reserved chicken. Increase the heat to high. Bring to a boil. Bake, uncovered, for 20 minutes.

Meanwhile, PREPARE the biscuits. Remove the Dutch oven from the oven and stir in the sour cream or coconut milk. Increase the oven temperature to 400°F.

DOLLOP 8 biscuits onto the chicken mixture. Bake uncovered for 15 minutes. Cover and bake for 15 minutes, or until a thermometer inserted in the thickest portion of the chicken registers 170°F.

NUTITION (per serving): 342 calories, 23 g protein, 15 g carbohydrates, 23 g total fat, 6 g saturated fat, 7 g fiber, 810 mg sodium

More from Prevention: Should You Buy Gluten-Free Foods?