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Not Sure What to Serve Vegan Guests with Gluten Allergies? Here's a List

Planning a meal that everyone can enjoy isn’t always easy, especially when your guest list includes both vegans and gluten-free guests. You want every plate to feel special, not like an afterthought.

The truth is, making inclusive meals can be simple and fun when you start with fresh ingredients and a little creativity. With the right mix of colors, textures, and flavors, you can turn any table into a shared celebration.

Let’s take a look at some easy, delicious dishes made with gluten-free and vegan ingredients, featuring Meati, a clean, mycelium-based protein that fits perfectly into any feast.

Planning a Vegan and Gluten-Free Menu

Planning a vegan and gluten-free menu can feel tricky at first, but it becomes simple when you focus on whole, naturally safe foods and a bit of preparation:

Pick fresh produce: Go for fresh fruits and vegetables, and skip canned or processed ones, as they may contain gluten additives.
Be smart about labels: Gluten can hide in sauces and even in products made in the same facility as other gluten products, so check for clear gluten-free labels.
Mix textures: Combine crisp veggies like peppers or carrots with creamy avocado or cooked quinoa or brown rice for a balanced spread.
Cook with care: Use separate boards, knives, and pans to protect against gluten cross-contact.
Communicate openly: Ask guests about their allergies or preferences in advance so you can plan dishes that make everyone feel at home.
Include gluten-free staples: Keep certified gluten-free bread, crackers, and condiments on hand to round out the meal.

Appetizers

Kick off your vegan and gluten-free feast with a mix of fresh appetizers that are both simple and quick to prepare.

Crispy Meati Spring Rolls

Pan-sear Meati Classic Cutlets for 3 to 4 minutes per side until golden and reaching an internal temperature of 165°F.
Wrap the sliced cutlets with crisp veggies like bell peppers, carrots, and spinach in thin rice paper sheets.
Serve with coconut aminos or tamari for dipping.

Sweet Potato Avocado Rounds

Slice sweet potatoes into thin rounds, brush with olive oil, and bake at 400°F until tender.
Top each round with mashed avocado and a sprinkle of salt.
Finish with roasted chickpeas for a creamy, crunchy combo.

Herbed Olive Oil Focaccia Bites

Prepare a focaccia mix using buckwheat or sorghum flour, and let the dough proof for about 1 hour or until doubled in size.
Bake at 425°F for 40 to 45 minutes on the lowest oven rack until the top is golden and the edges are crisp.
Brush generously with olive oil, then top with rosemary, thyme, and a pinch of sea salt while it’s still warm.

Spicy Jalapeño Poppers

Halve fresh jalapeños and remove the seeds.
Fill each half with mashed potatoes, dairy-free cream cheese, and a dash of smoked paprika.
Bake at 375°F until soft and slightly crisp on top.

Rainbow Hummus Platter

Blend chickpeas, olive oil, lemon juice, and roasted beets until smooth and creamy.
Spoon the hummus into a bowl and drizzle with a little extra olive oil.
Serve with fresh veggies like cucumbers, carrots, and bell peppers for dipping.

Main Courses

Turn your vegan and gluten-free dinner into a showstopper with hearty Meati dishes that bring comfort, texture, and flavor to every table.

Grilled Meati Steak with Roasted Veggies

Preheat the grill to medium heat and lightly coat Meati Classic Steaks with oil.
Grill for about 12 minutes, turning every couple of minutes until browned on the outside and the internal temperature reaches 165°F.
Set aside for a few minutes before slicing to keep them juicy.
Serve with a mix of roasted zucchini, bell peppers, and sweet potatoes drizzled with tahini dressing.

Southwest Style Meati Tacos

Marinate Southwest Style Meati Cut for 20 minutes in lime juice, cumin, and smoked paprika.
Preheat a non-stick skillet over medium-low heat with 1 tbsp oil.
Sear the Meati cut about 7 minutes total, flipping every 2 minutes, until the internal temperature reaches 165 °F.
Add diced bell peppers to the skillet during the last few minutes to soften.
Assemble in warm corn tortillas and top with avocado and fresh cilantro.

Coconut Curry Meati Bowl

Sauté onions, garlic, and ginger in coconut oil over medium heat until fragrant.
Sear Meati Classic Cutlets in 1 tbsp oil for about 7 minutes, flipping every 2 minutes until golden and the internal temperature reaches 165°F.
Stir in coconut milk, red curry paste (a blend of chili, lemongrass, and spices), and chickpeas, then simmer for 10 minutes to let the flavors blend.
Add the sliced Meati to the curry and cook for another 2 minutes to coat evenly.
Serve over steamed wild or brown rice, and top with lime wedges and fresh herbs.

Mediterranean Meati Quinoa Bowl

Cook quinoa and toss with olive oil, lemon juice, cherry tomatoes, and chopped parsley.
Grill Meati Classic Steaks over medium heat for about 12 minutes, flipping every 2 minutes until browned and reaching 165°F.
Whisk a quick citrus vinaigrette with olive oil, lemon juice, orange juice, Dijon mustard, salt, and pepper
Slice the steaks and layer them over the quinoa, then drizzle with homemade citrus vinaigrette.

Desserts

Save a little room for dessert because these vegan and gluten-free treats are too good to skip.

Berry Oat Crumble

Mix fresh or frozen berries with a drizzle of pure maple syrup and lemon juice in a baking dish.
Combine gluten-free oats, almond flour, and coconut oil for the topping, then sprinkle over the fruit.
Bake at 350°F for 35-45 minutes until golden and bubbling.

No-Bake Date Brownie Bites

Pulse dates, cocoa powder, almond butter, and a pinch of sea salt in a food processor until sticky.
Press into a lined pan or roll into small bites.
Chill for at least 1 hour before serving.

Coconut Chia Pudding

Whisk chia seeds with coconut milk and a touch of pure maple syrup.
Refrigerate for at least 2 hours or overnight until thick.
Layer with raspberry purée or fresh fruit for extra color and flavor.

Coconut Macaroons

Mix shredded unsweetened coconut with almond flour, maple syrup, melted coconut oil, and a splash of vanilla extract.
Scoop small mounds onto a parchment-lined baking sheet.
Bake at 325°F for 18-20 minutes until the edges turn golden.
Cool completely before serving or drizzle with melted vegan dark chocolate for extra sweetness.

Meati: A Clean, Complete Protein for Every Plate

Meati’s mycelium provides all nine essential amino acids and has a perfect PDCAAS score of 1, showing that the body can absorb and use its protein efficiently.

Each cut delivers a balance of protein, fiber, and key nutrients like iron, zinc, magnesium, potassium, and B vitamins such as niacin, riboflavin, and folate. Together, these nutrients help support energy, immunity, and overall wellness.

Free from the nine major allergens, including gluten, soy, dairy, eggs, peanuts, tree nuts, sesame, shellfish, and fish, Meati fits easily into tacos, curries, salads, and bowls while adding clean, complete nourishment to any meal.

Make Every Meal Memorable with Meati

Serving vegan and gluten-free guests doesn’t have to be complicated. With a little planning and a focus on fresh, whole ingredients, you can create meals that everyone looks forward to sharing. Meati makes it tastier, bringing clean, nourishing protein and incredible texture to every dish.

Try Meati today and experience how easy inclusive dining can be.

Let’s Clear Things Up

Is Meati completely gluten-free?

Yep! Every Meati cut is gluten-free and free from the nine major allergens, including soy, dairy, eggs, peanuts, tree nuts, wheat, sesame, fish, and shellfish.

Can Meati be grilled or baked like traditional meat?

Absolutely! Meati cooks just like meat. Grill it, bake it, or pan-sear it for that perfect golden finish and savory flavor.

What are some easy gluten-free vegan sides to pair with Meati?

You pair Meati with simple, flavorful sides like roasted veggies, quinoa salad, sweet potato fries, or a bright citrus slaw.

How can I ensure my meal is safe for guests with celiac disease?

Keep prep areas clean, use separate utensils, and choose certified gluten-free ingredients to stay safe.

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