You can adapt many of your favorite recipes by replacing ingredients that are migraine triggers with more migraine-friendly ones. The more recipes you can adapt, the more dietary choices you will have. The following recipes come from a collection enjoyed by many of my migraine patients.

Italian dressing

  • 2 cups olive oil

  • 1 cup vinegar

  • 2 tbsp honey or sugar

  • 11/3 tbsp salt

  • 1 tsp oregano

  • 1 tsp basil

  • 2 pinches cilantro

  • 2 pinches black pepper

  • 2 pinches minced garlic

  • 1 pinch rosemary

Mix ingredients in blender. Refrigerate. If the dressing has congealed too much in the refrigerator, let it sit out for a few minutes, then shake or stir it to re-blend.


Yield 3 cups


  • 2 cans tomatoes (32oz), drained (no MSG)

  • 1 tsp onion flakes

  • 1–3 tsp chopped garlic

  • 1 can (4oz) diced green chilies

  • 1 tbsp dried cilantro (optional)

Combine all ingredients in a blender. Process on “chop” for 15–30 seconds, depending on desired thickness.


Yield: about 21/2 cups

Taco seasoning mix

  • 1 tsp onion flakes

  • 3 tsp chili powder

  • 2 tsp salt

  • 1 tsp flour

  • 1 tsp dried red pepper

  • 1 tsp garlic powder

  • 1 tsp ground cumin

  • 1/2 tsp oregano

Mix all ingredients together and store in airtight container.


Yield:1/2 cup

Sweetheart salad

  • A bowl of fresh spinach

  • 1/2 cup of dried cranberries

  • 1 apple, diced small

  • 2 cups chopped grilled chicken

  • 1/4 cup fresh mozzarella cheese

Toss all ingredients together in bowl and top with raspberry vinaigrette dressing.


Yield: 4 servings

Taco salad

  • 1/2 lb ground beef or ground turkey

  • 1/2 tsp chili powder

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • 1/2 head of lettuce, chopped

  • 3 tomatoes, chopped

  • 4 oz grated American cheese

  • 3oz tortilla chips

  • 3/4 cup salsa

Cook meat with the seasonings in a greased skillet. Remove from heat. In a large bowl mix the lettuce, onion, tomatoes, cheese, and meat. Divide tortilla chips on 5 individual plates. Top with salad, then salsa.


Yield: 10 cups plus tortilla chips

Vegetable pita sandwich

  • 1 small zucchini, sliced

  • 1 red pepper, sliced

  • 1 tsp onion flakes

  • 1/4 tsp dried parsley

  • 1/8 tsp dried thyme

  • 1/8 tsp salt

  • Dash of pepper

  • 2 wholewheat pita breads

  • 1/2 cup cream cheese

In a greased skillet stir-fry vegetables and seasonings until vegetables are cooked to your liking. Cut pita bread in half and microwave on high for 20 seconds or until warm. Place 2 tbsp cream cheese into each pita. Fill with stir-fried vegetables.


Yield: 4 half sandwiches

Protein pancakes

  • 3 eggs

  • 1/4 tsp salt

  • 1/4 tsp vanilla

  • 1/4 cup rice protein powder

  • 1 cup cottage cheese

  • 1/4 cup milk

  • 1 cup flour

  • 2 tbsp sugar

Combine first 6 ingredients in blender. Blend until smooth. Add flour and sugar and blend until smooth. On a greased griddle, cook pancakes until golden on both sides.


Yield: 12 pancakes (4-inch each)

Tuna burgers

  • 6oz of water-canned tuna, drained

  • 2 tbsp mayonnaise

  • 1 tsp dried parsley

  • 1/2 tsp onion powder

  • 2 drops Tabasco sauce

  • 3 saltines

  • 2 hamburger buns

Flake tuna and mix with remaining ingredients, except buns. Form into 2 patties and proceed with one of the methods here.


Conventional Oven: Preheat oven to 350°F. Arrange patties on a greased baking sheet. Bake for 25 minutes or until golden brown.


Stove Top: On a greased griddle or large skillet, cook each patty a few minutes on each side until golden brown. Heat buns in oven or microwave until warm. Serve patties on hamburger buns.


Yield 2 servings

Oven-baked fish

  • 2lb fish fillets (sole, cod, or haddock)

  • 1/4 cup canola oil

  • 1 tsp onion flakes

  • 5 medium potatoes (cut into 1in pieces)

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 1 tsp oregano

  • 1/2 can (14 oz) tomatoes

  • 14 fl oz water

Preheat oven to 350°F. Place potatoes on a greased pan; sprinkle with onion flakes, salt, pepper, and oregano. Roast for 10 minutes. Add tomatoes and water. Cover and bake until potatoes are almost done, about 45 minutes. Place fish on top. Bake for 20 minutes without cover.


Yield 6 servings

Pita pizza

  • 1 pita

  • 2 tbsp tomato paste

  • 1/4 red pepper (diced)

  • 1/4 cup fresh mozzarella

  • 1 chicken breast (cooked and diced)

  • 1/4 tsp oregano

Spread tomato paste on the pita, then place the diced red peppers and diced chicken on top. Sprinkle with the cheese and top off with oregano. Bake at 425°F in the oven for 8–10 minutes.


Yield 1 serving

Chicken and peppers

  • 1lb boneless, skinless chicken breasts

  • 1 tsp cumin

  • 3/4 cup salsa

  • 1/2 tsp chopped garlic

  • 1 tsp onion flakes

  • 1 green pepper, sliced

Cut the chicken into 1-inch strips; sprinkle with cumin. Grease skillet with canola or olive oil and stir fry chicken strips until tender and no longer pink. Add salsa, onion flakes, and green peppers. Cover and simmer for 10 minutes or until vegetables are tender.


Yield 4 servings

Chicken casserole

  • 4 chicken breasts with bone (boiled, pulled off bone, and shredded)

  • 1 bag broccoli florets (cooked)

  • 1 cup canola mayonnaise

  • Cream soup mix

  • 1/2 cup shredded American cheese

  • 3 tbsp dried breadcrumbs

Cream Soup Mix:
  • 1/2 cup dried milk (no soy product or MSG)

  • 3 tbsp flour

  • 11/2 tbsp onion flakes

  • Dash of pepper

  • 1/2 tsp dried basil

  • 1/2 tsp dried thyme

  • 1 tbsp chicken broth (no MSG)

Combine all ingredients in a saucepan and mix well. Add 21/2 cups of cold water and stir over low heat until thickened. Let it cool. Combine with the canola mayonnaise. Preheat oven to 350°F. Take a 9×12 inch casserole dish and layer broccoli, chicken, soup mix, and American cheese; top with breadcrumbs. Bake for 30 minutes.


Yield 4–6 servings

Carrot cake

  • 2 cups plain flour

  • 2 cups sugar

  • 2 tsp baking soda

  • 2 tsp cinnamon

  • 4 eggs

  • 11/4 cups of cooking oil

  • 3 cups grated carrots

  • 1 stick butter (4oz)

  • 8oz cream cheese (softened)

  • 1 box powdered sugar (16oz)

  • 1 tsp vanilla

Sift together the flour, sugar, baking soda, and cinnamon. Add eggs and oil and fold in the grated carrots. Pour mixture into three 8-inch round pans greased and sprinkled with flour. Bake at 350°F for 35 minutes.

To make the icing, mix cheese and butter with vanilla. Stir in the sugar. Allow the cake layers to cool, then spread the icing on top of each layer and stack the layers.

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