Is there a gluten-free, dairy-free meal planner app for PCOS?

Updated November 10, 2026

What came back when we ran this exact profile

We wanted to see how our recipes hold up, so we put all three rules on one person and ran every dinner on this site through the checker Gluten uses in the app. That was 1,015 dinners, read ingredient by ingredient on November 10, 2026.

Not quite four in ten pass with all three rules on one person. Another 363 get a “Check first”, which isn’t a no. Nothing in them is ruled out, but something deserves a second look, and in about half of them that something is rice in one form or another. After rice it’s maple syrup, cornstarch and honey. The other 263 have something the profile rules out, and dairy is behind 203 of those. Butter comes up most, then yogurt, Parmesan and milk, and after those soy sauce and plain sugar.

A recipe filed under PCOS can still have dairy in it

Our own PCOS recipes page lists 396 dinners, and 42 of them fail this profile. For 38 of the 42, dairy is the only thing in the way, usually yogurt, butter or milk. Baked fish tacos with lime slaw and beef tacos with carrot cabbage slaw have yogurt in the sauce, and garlic butter shrimp is exactly what it says.

Eleven of those 38 use a lactose-free product, which is easy to miss, because lactose-free milk, butter and yogurt are still dairy. Filter our site by PCOS and stop there, and all 42 are on your list. We think that’s the best argument for checking the whole profile instead of one tag, and it’s how Gluten works.

What the checker says about the foods that decide it

Here are the foods that came up most, plus a few you might use instead. Each answer comes straight from the app, so it changes when the rules do.

A food that fits here only means it doesn’t break a rule you asked us to keep. We don’t say any of these foods is good or bad for PCOS, and we don’t tell you whether going gluten-free or dairy-free makes sense for you. That belongs with your doctor or dietitian. Tamari gets a “Check first” because some bottles have wheat in them, which our soy sauce guide goes into.

Everyone else at the table

Dana, Marco, Theo and Ivy are a family we made up for this example, and baked cod with cherry tomatoes is a real recipe on this site. Here’s that one dinner, checked for each of them.

Dana’s plate clears all three rules, so nobody cooks a second dinner for her. The only thing in the way is the whole cherry tomatoes on the two youngest plates, because they’re a choking risk for small children, and cutting them up clears it. In the app, each person has their own card on the recipe that says what to change.

What Gluten won’t do

Gluten plans dinner. It doesn’t log periods, symptoms or weight, it doesn’t make a grocery list, and it gives food ideas, not medical advice. If you want an app built only around PCOS, look at Cysterhood. As of November 10, 2026, its App Store listing describes weekly meal and workout plans from a registered dietitian, grocery lists and more than 250 gluten- and dairy-free recipes. We’d pick Gluten if you’re also cooking for a partner, a toddler and a five-year-old on the same night.

What it costs and where to start

Gluten is free to start for the whole family, with no trial and no card. Once your table has opened its own recipes on 3 different nights, new recipes are Gluten Pro at $4.99 a month, and what’s already on your table stays yours. The pricing page lists what’s free and what isn’t.

If you’d like to read before you add anyone, our PCOS meal plan and our gluten-free, dairy-free meal plan each lay out a week of dinners, but neither covers all three at once. Adding your own profile does that. To run a single dish right now, the free food allergy checker uses the same rules on an ingredient list, for up to four people.

How we counted

We counted every recipe on gluten.ai marked as a dinner that we list and let search engines index, as of November 10, 2026. We keep adding dinners, so the totals will have moved by the time you read this. “Fits as written” means the check found nothing, “Not as written” means it found an ingredient the profile rules out, and “Check first” is everything in between. These are our rules, and they’re strict on purpose, so a dietitian working with you could count some of these dinners differently. The checker reads ingredients, not kitchens, so labels and cross-contact are still yours to check.