Your child's birthday party is a time of fun and celebration, and that shouldn't change if your little one or any of the attendees is gluten intolerant. The good news is that with the wide variety of gluten-free options now available, you can plan a birthday party that's so fun and delicious, no one will even notice what they're missing (hint: it's the gluten).
When it comes to figuring out what to serve, setting aside gluten-free treats like cookies and cupcakes can be an isolating experience for children with allergies or special dietary needs, says nutrition and wellness expert Samantha Cassetty, MS, RD. Instead, Cassetty encourages parents to plan a menu that's safe for all partygoers to enjoy.
One thing Cassetty strongly recommends doing is checking nutrition labels. “All the common food allergens are labeled on the packages. Wheat is a common one, so you can easily detect on a package if it contains wheat. Remember that people with celiac disease need their food to be 100% gluten free. Some ingredients, like oats, are naturally gluten free but are commonly processed in a facility that also processes wheat. So, unless the label says 'gluten-free,' you will want to avoid them."
Here are some ideas for what to put on a gluten-free menu at a child's birthday party.
Gluten-free main courses
Many Mexican dishes use corn instead of wheat. Cassetty suggests setting up a taco bar, which is both simple to plan and allows for easy meal customization. You can buy all the entrees and fixings from a local restaurant. Alternatively, just sauté ground beef with taco sauce and set it out with corn tortilla chips, salsa, guacamole, and other toppings, such as cheese and sour cream. “Check labels and/or chat with the establishment to make sure everything is gluten free," Cassetty notes.
Offering pizza is fine, as long as the restaurant you order from offers an option with a gluten-free crust. Cassetty suggests ordering the gluten-free pizza for everyone so as to avoid labeling or cross-contamination issues. She says getting two pies is OK, too — with one stipulation: “The key is to avoid a sad-looking 'special' food for one or two children placed next to an attractive counterpart for everyone else."
She adds: “As long as all the choices look the same, everyone will feel comfortable."
If you'd rather not have to serve a whol gluten-free meal, then Cassetty suggests holding the party at a time that doesn't coincide with lunch or dinner. For example, instead of inviting people over from 12-2 p.m., have your party from 2-4 p.m. This allows you to offer “heavy nibbles" rather than a full meal.
Finger foods are fun for kids, and gluten-free bites in this category are easier to find. Potatoes are naturally gluten free, so French fries, potato chips, or even a baked potato bar work well. (Watch out for restaurant fries, though, as they might be cooked in oil that is also used for frying chicken nuggets and other wheat-battered items.) Hummus is also gluten free and makes a great dip for chips or veggies. Add baby vegetables, such as carrots and snap peas, for a display that will provide enough color and texture to get the kids interested in dipping in.
Gluten-free desserts
Of course, what's a birthday celebration without the sweets? Cassetty, who co-authored the book Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back, believes that parties are a still a time when a sugar splurge is appropriate as part of a larger balanced lifestyle.
One idea that can double as a birthday activity is baking gluten-free cookies ahead of time and having the kids frost them at the party. Frosting is gluten free and makes any homemade treat look and taste special. “Just because it is gluten free does not mean you can't get creative with how you decorate," she says.
Of course, if you want to go the easy route, you can always buy a birthday-themed box of gluten-free cookies. These include buttercream frosted, chocolate chip, oatmeal, and snickerdoodle varieties.
Brownies are another popular dessert that can stand alone or work with toppings. You can opt to make a pan from scratch or have some delivered right to your door. Adorn the batch with candles, and serve with ice cream or sorbet.
Chocolate is almost always gluten free, unless it contains something that gives it an added crunch. A chocolate sauce or chocolate fountain (which you can rent from a local party center) is a great way to make fruit appealing to kids and can become a memorable dessert presentation. Offer sliced apples or pears, marshmallows, and gluten-free cookie chunks. Then, give everyone skewers to make their own dessert kebabs for dipping.
AUTHOR
Kate L. Harrison wrote a bestselling book, and built and sold the leading green wedding marketplace in the country, Green Bride Guide. She has a master's in environmental management from the Yale School of Forestry & Environmental Studies and a J.D. in environmental law from Pace University. Today, she runs a marketing firm working with nonprofits and healthy lifestyle brands.
