Savor the gluten-free taste of summer with these crunchy salads, deep-fried fritters and cool fruit pops perfect for the 4th of July.
34 Gluten-Free Recipes to Serve on the 4th of July
Updated on Feb. 25, 2022
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Patriotic Potatoes with Mustard Sauce
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
Show your true spirit with a bowl of red, white and blue potatoes dressed with bacon and sour cream. They’re tops in my hit parade of patriotic dishes. —Julie Murphy, Peachtree City, Georgia
Nutrition Facts:
3 potatoes with about 2 tablespoons sauce: 300 calories, 19g fat (4g saturated fat), 23mg cholesterol, 402mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 6g protein.
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Red, White and Blue Summer Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
In this dish, I combine traditional Caprese salad flavors with summer peaches and blueberries. I also add prosciutto for saltiness, creating a balanced, flavor-packed side dish. —Emily Falke, Santa Barbara, California
Nutrition Facts:
1 cup: 233 calories, 18g fat (5g saturated fat), 27mg cholesterol, 486mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 8g protein.
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Pork Tenderloin with Three-Berry Salsa
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
My husband came home from a work meeting that had served pork with a spicy blueberry salsa. He was amazed at how tasty it was, so I came up with my own rendition without seeing or tasting what he had. It took several tries, but this is the delicious result. —Angie Phillips, Tarzana, California
Nutrition Facts:
3 ounces cooked pork with 2/3 cup salsa and 3 tablespoons sauce: 239 calories, 9g fat (2g saturated fat), 64mg cholesterol, 645mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fruit.
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Patriotic Pops
Total Time
15 min
Servings
1 dozen
From the Recipe Creator:
My kids love homemade ice pops, and I love knowing that the ones we make are good for them. We whip up a big batch with multiple flavors so they have many choices, but these patriotic red, white and blueberry ones are always a favorite! —Shannon Carino, Frisco, Texas
Nutrition Facts:
1 pop: 55 calories, 1g fat (0 saturated fat), 2mg cholesterol, 24mg sodium, 11g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch.
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Easy Seafood Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This super simple, deceptively delicious recipe was inspired by a seafood salad I had in the Bahamas that featured conch. I substituted crab and shrimp for the conch and liked it even more! —Cindy Heyd, Edmond, Oklahoma
Nutrition Facts:
3/4 cup: 128 calories, 2g fat (0 saturated fat), 141mg cholesterol, 309mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
6/34
Bacon-Wrapped Avocado Wedges
Total Time
30 min
Servings
1 dozen
From the Recipe Creator:
We all know almost everything is improved with bacon, and avocado is no exception. Since it's made in an air fryer, this appetizer is one to remember. It will definitely impress your friends! —James Schend, Pleasant Prairie, Wisonsin
Nutrition Facts:
1 wedge: 142 calories, 13g fat (3g saturated fat), 9mg cholesterol, 274mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 3g protein.
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Star-Spangled Parfaits
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
The best time for this dessert is midsummer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
Nutrition Facts:
1 parfait (calculated without coconut): 172 calories, 7g fat (5g saturated fat), 0 cholesterol, 41mg sodium, 24g carbohydrate (17g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
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Watermelon Feta Flag Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
Our family celebrates the Fourth of July with a watermelon salad that resembles the flag. Here’s an all-American centerpiece that’s truly red, white and blue. —Jan Whitworth, Roebuck, South Carolina
Nutrition Facts:
3/4 cup salad: 140 calories, 10g fat (4g saturated fat), 17mg cholesterol, 256mg sodium, 10g carbohydrate (7g sugars, 1g fiber), 4g protein.
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Honey Mustard Chicken
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This sheet-pan chicken is an easy gluten-free, low-carb meal ideal for busy weekdays. The chicken is tender, juicy and so delicious! It's now on the list of our favorite meals. You can substitute any low-carb vegetable for green beans. —Denise Browning, San Antonio, Texas
Nutrition Facts:
1 serving: 419 calories, 26g fat (6g saturated fat), 81mg cholesterol, 548mg sodium, 22g carbohydrate (17g sugars, 2g fiber), 24g protein.
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Green Beans in Red Pepper Sauce
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
For easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
3/4 cup: 95 calories, 7g fat (1g saturated fat), 0 cholesterol, 276mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
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Sliced Tomato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
I got this recipe from my grandmother. It's a perfect platter to serve with burgers or hot sandwiches. —Kendal Tangedal, Plentywood, Montana
Nutrition Facts:
1 serving: 94 calories, 6g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1 fat.
12/34
Parmesan Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My husband and I are always looking for light fish recipes because of their health benefits. This one's a hit with him, and we've served it at dinner parties too. It's become a staple! —Michelle Martin, Durham, North Carolina
Nutrition Facts:
1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat, 1/2 fat.
13/34
Berries with Vanilla Custard
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
What a simple, delectable way to enjoy fresh raspberries. For a change, also try the custard with strawberries or peaches. —Sarah C. Vasques, Milford, New Hampshire
Nutrition Facts:
1/2 cup berries with 1/4 cup sauce: 166 calories, 9g fat (5g saturated fat), 132mg cholesterol, 34mg sodium, 16g carbohydrate (11g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1/2 starch, 1/2 fruit.
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Chipotle Lime Avocado Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
I use my music to promote a healthy lifestyle, like eating your veggies. This bright salad is loaded with avocado, cucumbers, tomatoes and a little heat factor. —DJ Cavem, Denver, Colorado
Nutrition Facts:
1 serving: 191 calories, 11g fat (1g saturated fat), 0 cholesterol, 26mg sodium, 25g carbohydrate (17g sugars, 6g fiber), 3g protein.
15/34
Strawberry Banana Popsicles
Total Time
10 min
Servings
12 pops
From the Recipe Creator:
These four-ingredient freezer pops are a delicious way to use up a pint of fresh strawberries. You'll love the hint of tropical flavor, thanks to the coconut milk. —Taste Recipes Test Kitchen
Nutrition Facts:
1 pop: 51 calories, 3g fat (3g saturated fat), 0 cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein.
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Air-Fryer Chickpea Fritters with Sweet-Spicy Sauce
Total Time
25 min
Servings
2 dozen (1 cup sauce)
From the Recipe Creator:
Chickpeas are a common ingredient in many dishes in Pakistan, where I grew up. I try to incorporate the tastes of my home country when cooking for my American-born daughters. With these air-fryer fritters, I have combined the light spice of Pakistani foods with the love of deep-fried finger foods that many Americans, including my daughters, enjoy. —Shahrin Hasan, York, Pennsylvania
Nutrition Facts:
1 fritter with 2 teaspoons sauce: 34 calories, 1g fat (0 saturated fat), 9mg cholesterol, 156mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 1g protein.
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Red, White and Blue Frozen Lemonade
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This patriotic drink is as pretty as it is delicious. With cherries, blueberries and lemon juice, we created a striped lemonade that is perfect for a Fourth of July celebration. —Shawn Carleton, San Diego, California
Nutrition Facts:
3/4 cup: 229 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 60g carbohydrate (55g sugars, 1g fiber), 0 protein.
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Lime Coconut Smoothie Bowl
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
This ultra refreshing bowl is the best way to start a summer morning! —Madeline Butler, Denver, Colorado
Nutrition Facts:
1 cup: 325 calories, 10g fat (7g saturated fat), 15mg cholesterol, 80mg sodium, 60g carbohydrate (51g sugars, 4g fiber), 4g protein.
19/34
East Carolina BBQ Sauce
Total Time
5 min
Servings
1 cup
From the Recipe Creator:
On a recent trip to the East Coast, I discovered this bold, spicy Carolina BBQ sauce. I'm not a huge fan of the thick and sugary sauces you typically see, so this recipe really intrigued me. It was served with pulled pork, but I've tried it on chicken and it works beautifully. —Susan Hein, Burlington, Wisconsin
Nutrition Facts:
2 tablespoons.: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 305mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 0 protein.
20/34
Grilled Green Beans
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I cook almost everything outdoors, including grilled green beans. I prepare this snappy side dish while the entree is cooking. The recipe has won over my picky eaters. —Carol Traupman-Carr, Breinigsville, Pennsylvania
Nutrition Facts:
1 cup: 137 calories, 9g fat (5g saturated fat), 24mg cholesterol, 234mg sodium, 12g carbohydrate (3g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Raspberry-Banana Soft Serve
Total Time
10 min
Servings
2-1/2 cups
From the Recipe Creator:
When I make this ice cream, I mix and match bananas for their ripeness. Very ripe ones add more banana flavor. Less ripe ones have a fluffier texture. —Melissa Hansen, Milwaukee, Wisconsin
Nutrition Facts:
1/2 cup: 104 calories, 0 fat (0 saturated fat), 1mg cholesterol, 15mg sodium, 26g carbohydrate (15g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.
22/34
Summertime Tomato Salad
Total Time
25 min
Servings
12 servings
From the Recipe Creator:
My crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
3/4 cup: 95 calories, 5g fat (1g saturated fat), 0 cholesterol, 108mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
23/34
Peanut Butter Oatmeal Bars
Total Time
10 min
Servings
9 servings
From the Recipe Creator:
I have to be super careful when cooking for my daughter because of food sensitivities, so I make these no-bake peanut butter oatmeal bars with certified gluten-free oats. Everyone loves these bars when we go to picnics or potlucks, and I know there will be a dessert for my daughter! —Angela Lively, Conroe, Texas
Nutrition Facts:
1 bar: 355 calories, 17g fat (3g saturated fat), 0 cholesterol, 122mg sodium, 47g carbohydrate (27g sugars, 4g fiber), 10g protein.
24/34
Berry White Ice Pops
Total Time
10 min
Servings
10 pops
From the Recipe Creator:
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Nutrition Facts:
1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
25/34
Garden Tomato Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
For as long as I can remember, Mom made a salad of tomatoes and cucumbers. Now I make it whenever beautiful tomatoes are in reach. —Shannon Arthur, Upper Arlington, Ohio
Nutrition Facts:
1 cup: 92 calories, 7g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
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Fresh Fruit Bowl
Total Time
15 min
Servings
16 servings
From the Recipe Creator:
The glorious colors of the fruit make this a festive salad. Slightly sweet and chilled, it makes a nice accompaniment to a grilled entree. —Marlon Kirst, Troy, Michigan
Nutrition Facts:
3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
27/34
Lime and Dill Chimichurri Shrimp
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Chimichurri is a very popular condiment in Argentina and Uruguay and is most often used as a dipping sauce or a marinade for meats. My chimichurri shrimp version incorporates dill and lime, which give it a brighter flavor, making it ideal for spring and summer entertaining. —Bonnie Landy, Castro Valley, California
Nutrition Facts:
2 kabobs: 316 calories, 22g fat (3g saturated fat), 138mg cholesterol, 371mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 21g protein.
28/34
Pico de Gallo
Total Time
10 min
Servings
2 cups
From the Recipe Creator:
This easy and versatile pico de gallo recipe is a classic for a reason. The jalapeño peppers add just the right amount of kick. Let it chill for an hour or two before serving to help the flavors blend. —Jeannie Trudell, Del Norte, Colorado
Nutrition Facts:
1/4 cup: 14 calories, 0 fat (0 saturated fat), 0 cholesterol, 40mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 free food.
29/34
Healthy Peanut Butter Cookies
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
Only four ingredients and one bowl are needed for these healthy peanut butter cookies. If you want to make this recipe gluten free, make sure the oat bran was made in a certified gluten-free facility. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cookie: 78 calories, 6g fat (1g saturated fat), 8mg cholesterol, 49mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 3g protein.
30/34
Air-Fryer Potato Chips
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
For Christmas one year, I received an air fryer. Potato chips are simple to make in it and are an essential, crispy side for lunch. —Melissa Obernesser, Oriskany, New York
Nutrition Facts:
1 cup: 148 calories, 1g fat (0 saturated fat), 0 cholesterol, 252mg sodium, 32g carbohydrate (2g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch.
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Herb-Roasted Olives & Tomatoes
Total Time
25 min
Servings
4 cups
From the Recipe Creator:
Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
Nutrition Facts:
1/4 cup: 71 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 0 protein.
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Grilled Stone Fruits with Balsamic Syrup
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Get ready to experience another side of stone fruits. Hot off the rack, these grilled nectarines practically melt in your mouth. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 114 calories, 1g fat (0 saturated fat), 0 cholesterol, 10mg sodium, 28g carbohydrate (24g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fruit.
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Watermelon Mint Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
I invented this refreshing fruit salad one sultry afternoon while my friends were gathered around my pool. It was quick to prepare and disappeared from their plates even quicker. The kids loved it too! —Antoinette DuBeck, Huntingdon Valley, Pennsylvania
Nutrition Facts:
3/4 cup: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 2mg sodium, 9g carbohydrate (9g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 fruit.
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Down-Home Pork Chops
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Zippy sauce adds personality to these otherwise straightforward brown sugar pork chops. —Denise Hruz, Germantown, Wisconsin
Nutrition Facts:
1 pork chop with about 2 tablespoons sauce: 219 calories, 10g fat (3g saturated fat), 55mg cholesterol, 375mg sodium, 8g carbohydrate (7g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.
