Vegetarian Dinners for a Mixed Table: Cooking Around Gluten, Dairy, Egg and Nut Needs

Cooking vegetarian for a group is easy. Cooking vegetarian for a group where one person avoids gluten, another avoids dairy and a third cannot have nuts takes a little more thought. It is very doable, and most of it comes down to planning the meal around a base that already works for everyone.

Important: this guide is about everyday cooking for people who avoid certain foods. It is not allergy advice. If anyone at the table has an allergy, ask them what they need, read the labels on every packaged ingredient yourself and follow their doctor's guidance.

Start by asking, and then ask again

Do not guess. Ask each guest what they avoid and how strict they need to be. "Avoids gluten" and "has coeliac disease" are different requests, and so are "does not like nuts" and "has a nut allergy". A short, friendly message a few days ahead is enough.

Build the meal around a base that suits everyone

• Rice, potatoes, corn and polenta are naturally gluten-free starches, which makes them handy bases.
• Beans, lentils and chickpeas work for most diets and are the heart of many vegan dishes.
• Vegetables, roasted or in salads, fill the gaps and rarely cause trouble.
• Oil-based dressings and tomato sauces can replace cream and butter in many dishes.

Add the extras at the table

Cheese, nuts, croutons, yoghurt and sauces can be served separately so each person builds their own plate. A taco or bowl night does this well. You cook one set of fillings and let everyone choose what goes on top.

Easy swaps

• Dairy-free: use olive oil instead of butter, coconut milk in curries and a squeeze of lemon for creaminess and brightness.
• Egg-free: a spoon of ground flaxseed or a mashed banana can bind some bakes. Tofu scramble replaces scrambled eggs.
• Nut-free: swap nut butter for sunflower seed butter, and nuts for toasted seeds. Check the label on both.
• Gluten-free: choose rice noodles or corn tortillas, and check stock cubes, sauces and soy sauce, which often contain wheat.

Read every label, every time

Ingredients change between brands and even between batches. A product that was fine last month may not be fine now. Packaged items such as stock, sauces, spice mixes and dressings are the usual surprises, so read the label each time you buy.

Keep it separate

If cross-contact matters, use clean utensils, boards and pans, and cook the safest dish first. When in doubt, ask the person who needs it what they are comfortable with.