Gluten intolerance awareness continues to grow everyday. For people with celiac disease, for instance, lunch at work or in school can be an ordeal. Fortunately there are tons of gluten free lunch ideas on the go that’s easy to prepare yet jampacked with nutrients you and your family needs. Here are some recipes for starters.
Avocado Tuna Salad Medley
Want something tasty and still in line with your weight loss plans? This delicious salad cum sandwich is loaded with the freshness of avocado and jam-packed with lean protein.
Ingredients
- 11 Ounces Tuna solid white albacore in water
- 1 1/2 Avocados medium
- 1/2 Cup Cucumber
- 1/4 Cup Red Onion chopped
- 1/4 Cup cilantro chopped
- 1 Green Onion raw, chopped
- 1 Stalk Celery medium, chopped
- 1/2 Teaspoon garlic salt
- 8 Slices Canyon Bakehouse Gluten-Free Bread 7-Grain
Tip: Best eaten with gluten free crackers or as a sandwich with gluten-free bread. Heavenly dip!
All you need to do is mash all ingredients found on this recipe together and voila! You got one power-packed lunch that’s filling yet so healthy.
Southwest Chopped Kale Salad
Another awesome salad designed for weightwatchers comes all the way from the great Southwest. This salad comes bursting with color and quite hearty enough for lunch or even as breakfast on-the-go.
Ingredients
- 1 large bunch of kale
- 3 teaspoons olive oil
- Juice of 1 lime
- Salt and pepper, to taste
- 1 14-ounce can black beans, drained and rinsed
- 1 cup corn kernels
- 1 large diced tomato
- ½ small red onion, thinly sliced
- ¼ cup jalapeños, thinly sliced
- ¼ cup cilantro leaves
Tip: Feel free to drizzle with a favorite gluten-free dressing or make your own gluten-free vinaigrette.
Doesn’t take much preparation aside from the chopping part, but can be filling to keep you going all afternoon. Check out recipe here.
BLTA Panini
Unconventional yet so delicious combo of bacon, lettuce, tomato and avocado! These ingredients bring a heavy punch on anyone’s lunch without the guilt of gluten. Simply bake bacon to make it crisp. Stack along with other ingredients unto a freshly-panini-pressed gluten-free bread and you’re brown bag is now good to go.
Ingredients:
- 3 strips bacon, baked.
- 1 gluten free hamburger bun, cut in half (recipe on this site), or two slices of other gluten free bread, toasted.
- 5 cherry tomatoes, sliced lengthwise into three strips each
- 1/4 avocado, cut into pieces
- 1-2 pieces lettuce (Iceberg used here)
Tip: Add more goodness to your BLTA panini by spreading gluten-free mayo both insides of the bread.
Check out complete recipe here.
Garlic Asparagus Artichoke Pasta
If you want to fill up without the guilt of hoarding calories, gluten free pasta dishes like this Garlic Asparagus Artichoke Pasta is a perfect choice. Easy to prepare and can be eaten chilled or reheated, this makes one awesome lunch when on the go. Feel free to adjust garlic and olive oil to suit your taste.
Tip: Check carefully the label when adding parmesan cheese. This number is both gluten free and soy free.
Chicken, Asparagus and Mango Lettuce Wraps
Need a noteworthy lunch for a picnic or for a hectic day at the office? This healthy yet gluten free wraps is a wrap! The protein and vitamin C combination from chicken, asparagus and mango offers the best nutrition without the bone-breaking preparation.
Ingredients
- 1 head Red Leaf lettuce
- 4 fresh chives
- 1/4 cup Bean Sprouts
- 1 pint Cherry Tomatoes halved
- 1 tbsp. fresh grapefruit zest
- 1 ripe avocado peeled, pitted, and sliced
- 6 Asparagus trimmed and cut into ½ inch pieces
- 1 cup Crunchmaster™ Original Multi-Seed Crackers, crushed
- 4 ounces chicken cutlets cooked and shredded
- 1 small ripe mango peeled and thinly sliced
- 1/4 tsp. Sea Salt
- 1/6 tsp. freshly ground white pepper
- 1/2 cup Peanut Butter
- 1/2 cup Warm Water
- 1 tbsp. gluten-free low-sodium soy sauce
- 2 tbsp. freshly squeezed grapefruit juice
Tip: You can make your own dipping sauce but make sure ingredients are gluten free.
Check out recipe and preparation instructions here.
Buddha Bowl
This lunch is designed for demigods and goddesses. Think wild rice topped with kale, orange, avocado, pomegranate, and pumpkin seeds then, finished off with a sunny side-up egg. Super healthy and jampacked with nutrients, this is one gluten free grain-filled lunch that even kids will love to take with them to school.
Ingredients
Rice
- 1 cup wild rice
- 3 cups vegetable broth or water
- 1 garlic clove, minced
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons rice vinegar
- 1 tablespoon chopped fresh mint
- Salt and freshly ground black pepper
Toppings
- 1 bunch kale, roughly chopped
- 2 tablespoons olive oil
- 1 tablespoon rice vinegar
- ¼ cup pomegranate seeds
- 1 orange, cut into segments
- ½ avocado, sliced
- ¼ cup pumpkin seeds
- 2 hard-boiled eggs
- Salt and freshly ground black pepper
Tip: Ditch the egg if there’s a known allergy and, if possible, choose fresh ingredients only.
Check out recipe and preparations here.
Honey Sesame Chicken with Broccolini
This easy to prepare and nutrient-packed lunch on the go is loved by busybodies and kids alike. Think sweet and salty meaty chicken thighs paired with equally healthy and delish sides. This will definitely keep you as well as your kids going whole afternoon. Can also be prepared in a large batch then, reheated.
Ingredients
Chicken
- 1 pound skin-on chicken thighs
- Kosher salt and freshly ground black pepper
- ⅓ cup chicken broth
- 3 tablespoons soy sauce
- 3 tablespoons honey
- 1 tablespoon sesame oil
- 1 tablespoon grated fresh ginger
- 2 garlic cloves, minced
- 1 tablespoon vegetable oil
Sides
- 2 bunches broccolini, ends trimmed
- 1 tablespoon sesame oil
- Kosher salt and freshly ground black pepper
- 1 recipe Cauliflower Rice
- 2 tablespoons sesame seeds
- 1 bunch scallions, thinly sliced on the bias
Tip: Chicken can also be replaced with turkey and can also be kept in the fridge for up to 4 days.
Here’s the list of recipes and detailed cooking instructions here.
Quiche with Gluten-Free Sweet Potato Crust
Think quiches are best for parties and picnics only? Not really.
Ingredients
Crust
- Nonstick spray
- 2 large sweet potatoes, peeled and sliced into ¼-inch-thick rounds
- 1 tablespoon extra-virgin olive oil
- Nonstick spray
Filling
- 2 tablespoons extra-virgin olive oil
- 2 leeks, halved and thinly sliced
- 1 large bunch kale, ribs removed and leaves roughly torn
- Kosher salt and freshly ground black pepper
- 1 cup grated Emmentaler or Gruyère cheese, divided
- 5 large eggs
- ¾ cup half-and-half or heavy cream
- ¼ teaspoon ground nutmeg
Tip: Go for Emmentaler or Gruyère cheese as these brands are not only gluten free but also lactose free and proven non-GMO.
This on-the-go gluten free recipe is not only perfect for lunch but also for breakfast and dinner or even as snacks. Versatile and made with the utter deliciousness of eggs and cheese, only it’s gluten-free.
Shrimp Scampi Zoodles
Can lunch be done in just 20 minutes and still look and taste classy? This Shrimp Scampi Zoodles will take anyone’s breath away, literally.
Ingredients
- 2 tablespoons unsalted butter
- 2 tablespoons extra-virgin olive oil
- 3 garlic cloves
- Zest and juice of 1 lemon
- ⅓ cup dry white wine
- 1½ pounds large tail-on shrimp, peeled
- Kosher salt and freshly ground black pepper
- 3 pounds zucchini, spiralized
- Lemon wedges, as needed for serving
- ⅓ cup chopped fresh parsley
Tip: Refrigerate leftovers then, heat up for dinner. Great for manic Mondays when everyone’s in a foul mood to prepare anything after work or after school.
You can simply whip this recipe on a skillet then, allow to cool before snucking into your brown paper bag. Buttery and tasty — and definitely without the carbs and gluten you hate.
Gluten Free Turkey Burgers
Want a power-pack lunch without the calories and also gluten-free? This ground turkey breasts mixed with fresh herbs and spices makes lunch a happy ordeal. Simply use gluten-free toasted buns to wrap it all up.
Ingredients
- 1 pound ground turkey
- 1/2 white onion, finely chopped
- 1/4 cup almond flour
- 1 large egg
- 3 cloves garlic, minced
- 2 sprigs fresh basil, chopped
- 1 pinch garlic and herb seasoning blend (such as Mrs. Dash®), or to taste
- ground black pepper to taste
- Add all ingredients to list
Tip: Seasonings on this recipe can be replaced with homemade ones. A burger press also comes handy when doing the patties.
Check out full recipe here.
Gluten-Free Cauliflower Gnocchi Pomodoro
This lunch sounds like something out of an elegant restaurant in Italy, but it’s not– except for the taste though. With a pasta that’s made from cauliflower, these tender and tasty cheesy pillows truly make a perfect lunch on the go.
Cauliflower Gnocchi
- 1 head cauliflower, cut into florets (4 cups)
- 1 large russet potato, peeled and diced
- 3½ cups gluten-free all-purpose flour (such as Bob’s Red Mill)
- ⅔ cup grated Parmesan cheese
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 2 large eggs, whisked lightly until combined
- Cornstarch
Pomodoro Sauce
- 2 tablespoons extra-virgin olive oil
- 1 red onion, diced
- 3 garlic cloves, minced
- One 28-ounce can crushed tomatoes
- Kosher salt and freshly ground black pepper
- ½ teaspoon crushed red-pepper flakes
- 2 tablespoons unsalted butter
- ⅓ cup grated Parmesan cheese
- Basil, for serving
Tip: Some parmesan cheese brands are not gluten free. This Umami Mia number comes highly recommended by Celiac patients. It’s both gluten free and soy free.
Check out full recipe here.
Shrimp Burrito Bowls
Make lunch more exciting with this spicy number. Taking only 30 minutes to prepare, it can be packed in your favorite lunch box for that awesome restaurant-feel-like lunch at the office. Simply put sauce in a portion cup with lids like this one and reheat lunch at work without it.
Ingredients
- Spicy Shrimp & Fajita Veggies:
- 1 pound raw shrimp deveined & shelled
- 1 tablespoon olive oil
- 1 clove garlic minced
- 2 teaspoons chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon cayenne pepper
- Salt & Pepper
- 1-2 bell peppers sliced (colors of choice)
- For the assembly:
- 2 cups cooked brown rice
- 1 cup black beans drained and rinsed
- 1 cup corn drained and rinsed
- 1/2 cup Greek yogurt or sour cream
- 1/2 cup salsa
- 4 meal prep containers
- 4 2 oz sauce containers
Tip: Had a known allergy to crustaceans? Replace shrimps with salmon, turkey or sliced chicken breast without the skin.
Check out full recipe here.
Don’t divert from your diet with these gluten free lunch ideas on the go. Simply create a meal plan made out of a repertoire of delicious recipes that contain safe ingredients which also satisfy your cravings. Start with these recipes and build your way from here.
