Recipe Collection

Migraine diet recipes

All migraine diet recipes by The Dizzy Cook® are Heal Your Headache/Johns Hopkins diet friendly, nut free, and low tyramine. Many are gluten free, paleo, and vegetarian or vegan. You can also use the search function or define by category to sort through by your type of diet.

Migraine Diet Recipes – Meal Plan

5 Day Meal Plan


Acai Bowl with No Bananas
Buckwheat Granola (GF)
Blueberry (Faux PB&J) Smoothie
Vanilla Chia Seed Pudding (GF)
Cherry Vanilla Smoothie
Sunbutter Smoothie
Strawberry Cream Cheese Bread (GF)
Blueberry Muffins (GF)
Cranberry Pomegrante Muffins
Apple Cider Donut Holes (GF)
Vegan Buckwheat Pancakes (Nut Free/GF)
Mango Lassi (GF)
Grain-Free Seed Granola (GF)
Ginger Peach Muffins (GF)
Cinnamon Oat Scones (GF & DF)


Simple Tuna Salad
Pomegranate Chicken Salad
Vegetarian Wrap
The Best Sandwich Recipe Ever


Pomegranate Couscous
Winter Rice Pilaf
Creamy, Light Mac & Cheese Cauliflower
Cauliflower Puree
Cranberry Sauce without Orange Juice
Creamy Boursin Pasta
Roasted Asparagus
Gluten-Free Cornbread
Chipotle Mashed Sweet Potatoes
Stuffing Balls
Green Bean Casserole
Boursin Broccoli Rice Casserole 
Sautéed Cabbage
Summer Corn, Zucchini, and Goat Cheese Pasta
Mexican Brown Rice
Vegetable Tian 
Pumpkin Cornbread Muffins


Apple and Fennel Salad
Farro and Arugula Salad with Moroccan Roasted Carrots
Mediterranean Pasta Salad
Summer Caprese Salad
Simple Potato Salad
Peach and Watermelon Salad
Steak Salad with Grilled Peaches
Vegan Arugula & Pear Salad with Maple Vinaigrette 
Vegan Thai Noodle Salad
Peach & Strawberry Burrata Salad with Basil Vinaigrette
Winter Roasted Vegetable Salad

Appetizers & Snacks

Nut-Free Energy Balls (GF)
Creamy Shallot Dip (GF)
Creamy Crab Dip (GF)
Cranberry Cream Cheese Dip (GF)
Artichoke Hummus Dip (GF)
Fancy Radishes with Herbed Butter (GF)
Ricotta & Squash Toasts (Vegetarian)
Strawberry Goat Cheese Endive Boats (Vegetarian, GF)
Salsa Verde (GF)
Homemade (Quick!) Dill Pickles (GF)
Buffalo Cauliflower with Goat Cheese Dip (GF)
Ginger Sesame Chicken Wings (GF)
Spicy Tuna Radish Bites


Sweet Potato Coconut Curry Soup
Chilled Zucchini Soup
Vegan Tortilla Soup
Lemongrass Ginger Soup with Spaghetti Squash
Chicken and Brown Rice Soup 

Kitchen Basics

Instant Pot / Slow Cooker Chicken Stock
Basic Salad Dressing
Italian Salad Dressing
Ginger Tahini Dressing
Ranch Dressing
Honey Mustard Ranch Dressing
Whole30 HYH Mayonnaise
Vegan Aquafaba Mayo
Whole30 Tartar Sauce
North Carolina BBQ Sauce
MSG-Free Enchilada Sauce
Sunbutter Sauce (sub for peanut sauce)
Sesame Ginger Stir Fry Sauce
Chive Oil (or dressing)
Tahini Sauce
Roasted Red Peppers
Nut-Free Pesto
Mango Salsa
Chimichurri Sauce
Vegetarian Dripping-Free Gravy

Red Meat

Steak Tacos with Salsa Verde
Instant Pot / Slow Cooker Shredded Steak Tacos
Beef Enchiladas with MSG-Free Enchilada Sauce
Short Ribs with Creamy Polenta
Texas Chili
Butternut Squash Chili
Roasted Lamb Chops with Herbed Mint Goat Cheese
Steak Salad with Grilled Peaches
Steak Fajitas 
Banh Mi Burger Salad
Grilled Flank Steak with Chimichurri Sauce
Healthy Basic Meatball Recipe


Grilled Salmon with Mango Salsa
Pepita Crusted Salmon
One Pan Crispy Salmon with Creamed Spinach
Grilled Italian Shrimp
Mediterranean Baked Halibut 
Garlic Chili Shrimp with Sauteed Spinach
Seared Scallops
Soy-Free Sesame Crusted Ahi Tuna Salad
Littleneck Clams in Herbed Butter Broth
Baja Fish Tostadas
Maryland Crab Cakes without Old Bay

Chicken & Poultry

Moroccan Chicken with Pomegranate Couscous and Simple Salad
Easy Chicken “Marsala”
Spicy Sunbutter Soba Noodles (can be made vegetarian)
Roasted Chicken with Grapes and Rosemary – 3 ways
Zucchini Boats Stuffed with Sweet Italian Chicken Sausage
Whole Roast Chicken
Honey Garlic Chicken
Chicken Stir Fry with Sesame Ginger Sauce
Sumac Spiced Chicken Meatballs
One Pan Roasted Chicken Sausage with Potatoes and Arugula
Instant Pot or Crockpot Chicken Tinga Tacos
Ginger Sesame Chicken Wings
Honey Chipotle Chicken Sandwich
Creamy Rosemary Chicken
Chicken Zucchini Poppers with Creamy Cilantro Sauce
Turkey Enchilada Casserole


Pulled Pork with Carolina BBQ Sauce
Roasted Garlic and Rosemary Pork Loin
Instant Pot Chipotle Pulled Pork Tacos with Mango Salsa
BBQ Oven Ribs with Sauce
Healthy Egg Roll Bowl
Dijon Herb Pork Loin with Buttered Apples & Roasted Vegetables


Vegan Falafels with Zhoug Sauce
Vegan Mexican Stuffed Sweet Potatoes
Tahini Sweet Potato and Broccoli Bowl
Creamy, Light Mac & Cheese Cauliflower
Creamy Boursin Pasta
Farro and Arugula Salad with Moroccan Roasted Carrots
Veggie Wrap
Mediterranean Pasta Salad
Pumpkin Sage Pasta
Vegan Thai Noodle Salad
Summer Corn, Zucchini, and Goat Cheese Pasta
Mexican Brown Rice
Vegan Vegetable Tian
Vegan Buckwheat Pancakes (GF)
Vegetarian Dripping-Free Gravy
Soy-Free Vegetable Fried Rice
Simple Potato Salad
Winter Roasted Vegetable Salad


Pear Claufouti
Angel Food Cake
Almost Amish Butter “Swig” Cookies (GF)
5 Ingredient White Chocolate Cereal Bars
5 Minute Dessert – Cinnamon Pears with Ice Cream and Buckwheat Granola (GF)
Honey Spice Cookies (GF)
White Chocolate Blondies (GF)
White Chocolate Chip Oatmeal Cookies (GF)
Black and Blueberry Crumble (GF)
Vanilla Sunbutter Mug Cake (GF)
Strawberry Cupcakes and Strawberry Cream Cheese Frosting (GF)
Snickerdoodle Cookies (GF)
Spiced Honey Apple Cake
Salted Caramel Cookies
Strawberry Peach Cake
Cheesecake Bites (GF)
Pumpkin Cookies with Cream Cheese Frosting
Pumpkin Cheesecake (GF Option)
Peppermint White Chocolate Cookies
Allergy Friendly Frozen Pumpkin Pies (GF)
Cream Cheese Sugar Cookies with Cherry Buttercream Frosting
Crustless Blueberry Pie
Berry Cheesecake Popsicles
Gingerbread Cookies


Pear Mojito 
Apple Cranberry Wassail

I hope you enjoy these migraine diet recipes! For more information, read Heal Your Headache or see Johns Hopkins Diet.

Looking for recipes that follow the Heal Your Headache Migraine Diet (HYH) or Johns Hopkins Migraine Diet? These low tyramine, gluten free recipes will reduce food triggers associated with migraine. #migrainediet #migraine #recipes #healyourheadache #glutenfree