Cozy Fall Meals: 3 Comforting Gluten- & Dairy-Free Recipes to Warm You Up

When the air turns crisp and the leaves start to crunch underfoot, it’s officially cozy food season. But comfort food doesn’t have to mean heavy, processed, or inflammatory ingredients. These three recipes — Butternut Squash “Mac” & Cheese, Shepherd’s Pie with Cauliflower Mash, and Apple Crisp with Almond Flour Topping — are gluten-free, dairy-free, and packed with nutrients that love your gut as much as they love your taste buds.

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Why You’ll Love These Recipes

• Gut-Friendly: Gluten- and dairy-free, with anti-inflammatory spices.

• Nutrient-Dense: Packed with fiber, vitamins, and minerals to support digestion and immunity.

• Cozy Factor: Warm, hearty, and perfect for crisp fall evenings.

1. Butternut Squash “Mac” & Cheese

Serves: 4–6 | Prep Time: 10 mins | Cook Time: 40 mins

Ingredients:

• 1 medium butternut squash (about 3 lbs), peeled, seeded, and cubed

• 1–2 tbsp olive oil or avocado oil

• Sea salt and black pepper, to taste

• 1 large spaghetti squash (or 12 oz gluten-free pasta)

• 1 cup chicken bone broth (or veggie broth for vegan)

• 3–4 tbsp nutritional yeast

• 2 garlic cloves, minced

• ½ tsp smoked paprika (optional)

• ½ tsp turmeric (optional, anti-inflammatory boost)

• 2 tbsp coconut cream or cashew cream (optional for richness)

• Fresh parsley, for garnish

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss butternut squash cubes with oil, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes until fork-tender.

3. While squash roasts, cut spaghetti squash in half lengthwise, scoop out seeds, and place cut-side down on a parchment-lined baking sheet. Roast 30–35 minutes until strands pull apart easily with a fork. (If using pasta, cook according to package directions.)

4. Transfer roasted butternut squash to a blender. Add broth, nutritional yeast, garlic, paprika, turmeric, and coconut cream (if using). Blend until smooth and creamy, adding more broth as needed.

5. Toss spaghetti squash strands (or pasta) with sauce until well coated. Garnish with parsley.

2. Shepherd’s Pie with Cauliflower Mash

Serves: 6 | Prep Time: 20 mins | Cook Time: 35 mins

Ingredients:

For the Mash:

• 1 large head cauliflower, cut into florets

• 2 medium Yukon gold potatoes (optional for half-and-half mash)

• 2 tbsp olive oil or ghee (dairy-free)

• 2–3 tbsp unsweetened almond milk or coconut milk

• Sea salt and black pepper, to taste

For the Filling:

• 1 tbsp avocado oil or olive oil

• 1 medium onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 1 lb grass-fed ground beef or turkey

• 1 cup frozen peas

• 1 cup frozen corn (optional)

• 2 tbsp tomato paste

• 1 cup beef bone broth (or chicken/veggie broth)

• 1 tsp fresh thyme (or ½ tsp dried)

• 1 tsp fresh rosemary (or ½ tsp dried)

• Sea salt and pepper, to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Steam or boil cauliflower (and potatoes if using) until tender, 10–15 minutes. Drain. Mash or blend with oil and almond milk until smooth. Season to taste.

3. Heat oil in a large skillet. Sauté onion, carrots, and celery for 5–6 minutes until softened. Add garlic and cook 1 more minute.

4. Add ground meat and cook until browned. Stir in tomato paste, thyme, and rosemary.

5. Pour in broth and simmer 5–7 minutes until slightly thickened. Stir in peas (and corn if using). Season to taste.

6. Transfer filling to a casserole dish. Spread mash over the top.

7. Bake 20–25 minutes, until heated through and lightly golden.

3. Apple Crisp with Almond Flour Topping

Serves: 6–8 | Prep Time: 15 mins | Cook Time: 35–40 mins

Ingredients:

Filling:

• 6 medium apples (Honeycrisp or Fuji), peeled, cored, sliced

• 2 tbsp pure maple syrup or raw honey

• 1 tsp ground cinnamon

• ½ tsp ground nutmeg

• 1 tsp vanilla extract

• 1 tbsp lemon juice

Topping:

• 1 cup almond flour

• ½ cup gluten-free rolled oats

• ½ cup chopped pecans or walnuts (optional)

• ¼ cup coconut sugar or additional maple syrup

• ½ tsp cinnamon

• ¼ tsp sea salt

• 4 tbsp coconut oil or ghee, melted

Instructions:

1. Preheat oven to 350°F (175°C).

2. In a bowl, toss apples with maple syrup, cinnamon, nutmeg, vanilla, and lemon juice. Transfer to a greased 8x8-inch dish.

3. In another bowl, mix almond flour, oats, nuts, coconut sugar, cinnamon, and salt. Stir in melted coconut oil until crumbly.

4. Sprinkle topping evenly over apples.

5. Bake 35–40 minutes until topping is golden brown and apples are tender.

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Xo,

Dr Sheena