Hashimoto’s diets vary person to person, however, the general consensus in the alternative community is that patients should avoid gluten, dairy and soy. The recipes on this page follow those parameters at a minimum.
Beyond that baseline, diets can get pretty specific to each individual. In fact, many Hashimoto’s patients find it helpful to work with a nutritionist or a doctor of functional medicine to identify individual triggers, and to figure out what foods do and don’t serve them.
I go into more detail about what I personally do and don’t eat in the post about my hypothyroidism diet and health plan. The short of it is that sticking to a mostly mediterranean diet usually feels best for me (surprise surprise). I also limit alcohol and sugar, using honey or maple syrup for sweets and treats. Additionally, I limit the amount of eggs I eat and I stay away from corn including corn syrup and canola oil.
What’s below is a sampling of my go-to Hashimoto’s diet recipes and my favorite food combos that fall within my personal parameters. If the recipe calls for an ingredient I don’t eat, I either swap it or omit.
Common Ingredient Swaps for Hashimoto’s Diet Recipes
- Coconut aminos instead of soy sauce
- Brown rice pasta in place of wheat
- Ghee in place of butter
- Avocado or coconut oil instead of canola oil
- Tapioca starch in place of corn starch
- Sometimes I replace real eggs with flax eggs
- Instead of wheat flour I will use any number of GF flours but I usually try to swap a grain for a grain instead of a grain for a nut flour*
*Almond flour, for example, is a great alternative option but it’s not a straight swap in the nutritional sense.
Hashimoto’s Breakfast Recipes
- Rice cake with sun butter and either jam or fresh strawberries
- Kale, kimchi, and Applegate breakfast sausages (Chicken and Sage or Savory Turkey)
- Gluten free oats with wild blueberries and honey (or apples and nuts), topped with hemp seeds
- Frozen fruit bowl: mix frozen bananas and cherries in a food processor with nut milk and hemp seeds (keep thick enough to eat with a spoon). Top with homemade granola and 1- 2 shaved or chopped brazil nuts
- Gluten-Free Blueberry Protein Pancake for One, Embrace True Health
Hashimoto’s Lunch Recipes
- Quinoa with chopped fennel, halved grapes, slivered almonds, thyme, olive oil, and red wine vinegar
- Bone broth with chicken and brown rice noodles. I use either store bought bone broth or I make my own.
- Rice cake with canned salmon or tuna on top
- Chicken salad over lettuce: chopped chicken, diced celery, grapes cut in half, chopped walnuts or pecans, minced onions, salt, 1 tsp of Worcestershire sauce, mayo*
*The tricky part about this recipe is the mayo. It’s hard to find a mayonnaise or mayonnaise substitute that doesn’t have soy or canola oil, especially in local grocery stores. This one from Primal Kitchen looks good though.
Salad Combos
- Arugula, pear, beets, slivered almonds, olive oil, balsamic
- Spinach, strawberries, toasted pumpkin seeds, olive oil, balsamic
- Romaine, tomatoes, cucumbers, red onions, olives, olive oil, red wine vinegar
- Greens with Gf grains, chopped veggies, and salmon on top
- Kale, sweet potatoes, wild rice, and black beans with lemon vinaigrette
- Endives with oranges and slivered almonds (This recipe has goat cheese which I occasional eat)
Dressing tip: Spring for some good olive oil and balsamic, and have fun with the flavor combos. I’m a big fan of Saratoga Olive Oil Co.
Additional salad toppings: Dulse flakes; dried herbs; hemp seeds.
Hashimoto’s Dinner Recipes
Minestrone, Cookie and Kate
This recipe is quick and easy, and my kids actually like it too. Right before adding the pasta I split the soup in two. I put regular wheat pasta in one for my husband and kids, and I use brown rice pasta for me. I have tried to serve them “mom” pasta but they don’t like it.
Roasted Brussels Sprouts and Pear Penne with Pomegranates, Walnuts and Gorgonzola, Simply Mindful
I let myself have cheese on occasion but I tend to use goat cheese as I think it works better for my body. The gorgonzola does taste really good with this dish though!
Chicken Pot Pie, Nesting With Grace
This recipe is a little more time consuming but it is SO good.
Sesame Avocado Millet Bowl with Tahini Dressing, Simply Mindful
Mexican night with ground beef or turkey, avocados, tomatoes, rice, and refried beans, all wrapped in romaine lettuce. I also eat Siete chips with salsa on the side. Nesting With Grace has a tortilla recipe that’s great, however, it does call for eggs. I usually cut the recipe in half when I make it.
Salmon with potatoes and asparagus
Thai Red Curry Noodle Soup, Damn Delicious
We love just about any Thai food.
Chickpea and Potato Curry, Eating Well
We are big curry fans too and this is a favorite recipe that’s really easy to make.
My Favorite Hashi-Friendly Snacks
Let’s be honest, it’s really all about the snacks. I always have to have something fun and filling on hand that I can grab from the fridge when I’m feeling munchy. These are my favorites.
Banana Oat Breakfast Cookies, Super Healthy Kids
These are just good enough to satisfy a sweet craving in the evening or a quick breakfast in the morning, but not so yummy that you’ll be tempted to eat the whole batch in one sitting. For me, that’s the perfect balance.
Chocolate Chip Cookie Dough Bites, Embrace True Health
These, on the other hand, are difficult not to devour all at once.
Savory Moong Dal Rice Crepes (Dosa), Minimalist Baker
I like to make a batch of this batter and keep it in the fridge; then I’ll make the dosas themselves when I’m in the mood for something bread-like.
Chocolate Peanut Butter Nice Cream, Chocolate Covered Katie
This is so good with large chunks of sea salt sprinkled on top. I have a mini food processor so I just guestimate smaller amounts of everything.
Sweet Potato Chips, Minimalist Baker
Homemade French Fries, Gimme Some Oven
I use the method in this recipe for any shape of potato, be it French fries, wedges, or cubes. They turn out nice and crispy. If you avoid corn, use tapioca starch instead.
I also love these “grab and go combos” from Medical Medium.
Favorite Packaged Snacks
- Siete chips
- Beanitos
- Simple Mills GF crackers
- Simple Mills GF bread mix
Kitchen Staples
These are the more obscure things that come up in the Hashimoto’s diet-friendly recipes I come across. I try to keep a small stock of each of these ingredients in my cupboard.
- Arrowroot powder
- Psyllium Husk powder
- Tapioca starch
- Sunbutter – the unsweetened kind, although it can be hard to find
- Moong dal
- Local honey
- Maple syrup
- Almond flour
- Bob’s Red Mill GF flour mix
- Other flours such as coconut flour and rice flour
- Coconut aminos
- Coconut sugar (I usually use honey and syrup to sweeten stuff but it’s nice to have this on hand too)
Environmental triggers account for 70% of autoimmune cases. In an effort to reduce those triggers in my home, I use essential oils to make natural, plant-based cleaning solutions and beauty products. Visit michellevalenti.com/essential-oils/ to learn more.