Alpha-gal Recipe Box
If you were just diagnosed with alpha-gal syndrome and have absolutely no idea what to cook for dinner tonight, you’ve landed in the right place. These mammal-free recipes are organized by meal type so you can find something fast, without reading a medical textbook first.
Whether you’re newly diagnosed with alpha-gal, and still figuring out what AGS means for your diet and lifestyle, or you’ve been navigating this tick-triggered food allergy long enough to have opinions about dairy-free butter brands, there’s something here for you.
Important Note: Because the AAAAI reports that most people with alpha-gal syndrome (approx. 70%) can tolerate moderate amounts of dairy, some of my recipes include butter, cheese, or another dairy product. However, in nearly all cases, I have detailed directions on how to make the dish dairy-free for alpha gals who avoid dairy.
What foods are safe for alpha-gal syndrome?
People with alpha-gal syndrome can generally eat poultry, fish, shellfish, eggs, fruits, vegetables, grains, and legumes. Red meat from mammals — including beef, pork, lamb, and venison — needs to be avoided, as do products containing mammalian byproducts like gelatin and lard. Dairy tolerance varies widely among people with alpha-gal syndrome, so it’s worth discussing your personal threshold with your allergist.
What hidden ingredients contain alpha-gal?
Hidden alpha-gal triggers include gelatin (found in marshmallows and gummy candy), lard (found in refried beans, tortillas, biscuits, and pie crusts), beef and pork broth, rennet in some cheeses, and natural flavors that may be derived from mammal sources. When in doubt, contact the manufacturer directly.
What can I substitute for butter in alpha-gal recipes?
Common butter substitutes for alpha-gal cooking include vegan butter, coconut oil, avocado oil, and olive oil. For baking, applesauce or mashed banana work in some recipes. Because dairy tolerance varies among people with alpha-gal syndrome, talk with your allergist about your personal threshold before deciding whether to keep or replace butter in your recipes.
Is dairy safe with alpha-gal syndrome?
It depends on the individual. Research suggests that approximately 70% of people with alpha-gal syndrome can tolerate moderate amounts of dairy. However, some people react to dairy as well. It is common for newly diagnosed patients to eliminate dairy initially and reintroduce it cautiously under medical guidance.
What protein sources are safe for alpha-gal?
Safe protein sources for alpha-gal syndrome include chicken, turkey, duck, and other poultry, all types of fish and shellfish, eggs, and plant-based proteins like beans, lentils, tofu, and tempeh. Mammalian meat — including beef, pork, lamb, venison, and bison — needs to be avoided. Dairy tolerance varies by individual, so talk with your allergist about your personal threshold.
