Methodology

How we decide that a recipe is free of something.

If we can't prove an ingredient is absent, we don't show you the recipe. Ever.

Here is what that means. We read every line of a recipe's ingredient list and check it against a list of names we went through by hand, so cilantro and coriander leaf count as one thing and dairy catches whey, casein and ghee. If one line is too vague to place, like "spice blend" or "seasoning mix", the whole recipe drops out. We never guess, and unknown never counts as clean. That is why your lists come back short. Short and certain beats long and hopeful when the thing you can't eat is the thing you're looking for.

Where the recipes come from

They all come from the USDA MyPlate Kitchen library. The myplate.gov site was retired in January 2026, so we read them from archived federal pages, and each recipe links to the dated capture it came from. US federal works carry no copyright, so the library is public domain. 1,115 of the 1,124 recipes carry a contributor credit, exactly as the USDA published it. Recipe text is reproduced verbatim from the credited source, word for word: Eat Without writes no recipe advice of its own and edits nothing.

Any contributor's text will be removed, or reduced to ingredient facts and a link, on request. Get in touch and it will be changed.

Corrections

If a recipe page here disagrees with the archived source it links to, that is a defect. Please report it.