Allergy-Friendly and Gluten-Free Tex-Mex Recipes

in Substitutions

For your next taco night, avoid prepackaged fillers and allergen worries with these simple and safe Tex-Mex recipes. Plus, see how we use these tasty elements in our amazing Allergy-Friendly Mexican 7-Layer Dip.

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Speedy Guacamole

Pit and scoop flesh from 2 medium avocados into a medium bowl. Thoroughly mash with 3-4 teaspoons lime juice, to taste, and 1/2 teaspoon salt. Optionally mash in any of the following: 1 crushed clove garlic, 2 tablespoons fresh cilantro, 1 minced serrano or jalapeno pepper, 1/4-1/2 cup minced white or purple onion.

Fresh-Baked Tortilla Chips

For these Tex-Mex must-haves, reheat oven to 350 degrees F. Lightly brush both sides of 6 corn tortillas with oil and sprinkle with salt and/or desired seasonings. Stack and cut into 8 wedges, to make 48 chips. Space tortilla wedge pieces out on 2 baking sheets, so none are touching. Bake 8 minutes, rotate pans, bake 7 to 12 minutes more, or until lightly golden and crisp.

Crock-Pot Shredded Chicken

Place 2 pounds boneless, skinless chicken breast in a slow cooker. Season with 1 teaspoon salt, 1 teaspoon black pepper and 1/2 teaspoon dried oregano. Pour in 1 cup allergy-safe chicken broth, cover, and cook on low 5-6 hours. Remove chicken and shred with two forks, adding liquid from the slow cooker to moisten as needed. Cool and store leftovers in the refrigerator for up to 24 hours, or freeze in airtight freezer bags for up to 3 months.

Taco Spice Mix

In a small bowl, whisk together – 1 tablespoon chili powder, 1 1/2 teaspoons ground cumin, 1/2 teaspoon smoked or regular paprika, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/4 teaspoon dried crushed oregano and 1/4 teaspoon black pepper. Whisk in 1/2 – 1 teaspoon salt (to taste) and 1/8 teaspoon crushed red pepper flakes or cayenne pepper (optional, for spicier).

Contributor Alisa Fleming is the author of Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein Free Living, and founder of