Same sad desk lunch every day? That limp lettuce gets old. Overpriced takeout too.
Here’s what works. These gluten free recipes take 15 minutes. Strawberry spinach salads, chicken quinoa bowls with olives and cucumber. Actually exciting lunch options. Easy to make on busy weekdays.
Gluten free diets keep growing for good reason. Some people feel better avoiding certain carbs and grains. Lettuce wraps, colorful salads, satisfying skillets. These 23 recipes deliver good lunches without gluten.
Garlic Chicken and Veggie Stir Fry
“Gluten free doesn’t mean taste free—explore the flavors of health!” — Holistic Health Artistry Coach, Certified holistic health coach and gluten free advocate
Image Source: Flippin’ Delicious
Nice protein-packed option. This garlic chicken stir fry hits the spot with tender chicken and bright vegetables. Ready in minutes.
Garlic Chicken and Veggie Stir Fry Key Ingredients
Simple ingredients that work:
- Boneless chicken breast or thighs, bite-sized pieces
- Fresh vegetables – broccoli, bell peppers, mushrooms
- Garlic and ginger for flavor
- Tamari instead of soy sauce for gluten free
- Cornstarch for thickening
- Good oil like avocado or canola
I throw in whatever vegetables I have. Carrots, snow peas, zucchini all work great.
Garlic Chicken and Veggie Stir Fry Prep Time
Really does take 15 minutes:
- Cut chicken into cubes – 3 minutes
- Chop vegetables – 5 minutes
- Cook chicken until golden – 5 minutes
- Add vegetables, cook until crisp – 6 minutes
- Finish with sauce – 2 minutes
Pre-cut vegetables save time if you’re busy.
Why Garlic Chicken and Veggie Stir Fry Works
Overall, solid gluten free lunch choice. Use tamari and it’s naturally gluten free. Good protein and vegetables in one dish.
I switch up the vegetables seasonally. Sometimes I add shrimp instead of chicken. The leftovers reheat well too. Keeps for 4-5 days in the fridge.
Shrimp Avocado Salad
Image Source: Eatwell101
Overall, great lunch option. Light but filling. Shrimp and avocado work perfectly together with citrus dressing.
Shrimp Avocado Salad Key Ingredients
Simple ingredients make this work:
- 1 pound cooked shrimp, tails removed
- 1 ripe avocado, diced
- Cherry tomatoes, halved
- Cucumber, thinly sliced
- Red onion, thinly sliced
- Fresh cilantro or dill
- Lime juice mixed with olive oil
- Optional: jalapeño, garlic, arugula
For me, jumbo shrimp tastes better. Firmer avocados work best. Too soft and they get mushy.
Shrimp Avocado Salad Prep Time
Really quick to make:
- Mix lime juice, olive oil, salt, pepper – 2 minutes
- Let red onion sit in dressing – 5 minutes
- Prep shrimp, remove tails – 3-5 minutes
- Chop vegetables – 3-4 minutes
- Toss everything together – 1 minute
Takes about 10-15 minutes total. Perfect for busy days.
Why Shrimp Avocado Salad Works
It’s naturally gluten free. No substitutions needed. Around 319 calories per serving with 29g of protein.
Works for keto, paleo, Whole30 diets. I like serving it over greens or with gluten free crackers. Can wrap in lettuce leaves too.
Keeps well for meal prep. Make the components ahead, toss together when ready.
Egg Salad with Cream Cheese
Image Source: Joy the Baker
Basic egg salad gets boring. This cream cheese version changes everything. Rich and creamy texture that works great on gluten free bread or lettuce wraps.
Egg Salad with Cream Cheese Key Ingredients
Simple ingredients make the best egg salad:
- Hard-boiled eggs: Your protein base
- Cream cheese: The secret ingredient
- Mayonnaise: Mix with cream cheese for perfect texture
- Seasonings: Salt, pepper, onion powder, garlic powder
- Optional add-ins:
- Fresh herbs like parsley or dill
- Sweet pickle relish
- Chopped celery for crunch
- Touch of sugar
- Lemon juice
Add what you like. It stays gluten free.
Egg Salad with Cream Cheese Prep Time
Really quick to make:
- Hard-boil eggs ahead of time – saves 10 minutes
- Whip cream cheese and mayo until smooth – 2 minutes
- Add seasonings – 1 minute
- Fold in chopped eggs – 2 minutes
- Chill for better flavor – 1 hour
Keeps for 7 days in the fridge. Perfect for meal prep.
Why Egg Salad with Cream Cheese Works
Way better than regular egg salad. The cream cheese makes it incredibly rich. Many people say it’s “the best egg salad” they’ve tried.
Naturally gluten free. High protein too. Works for low-carb diets.
Serve it however you want. Gluten free bread, lettuce wraps, stuffed in avocado. Lots of options for the week.
Greek Chicken Bowl
Image Source: Kayla Cappiello
Overall, solid Mediterranean lunch option. I add extra oregano and garlic. Makes a big difference.
Greek Chicken Bowl Key Ingredients
Simple Greek flavors work best here:
- Chicken breasts or thighs with Mediterranean herbs
- Rice, quinoa, or cauliflower rice for low-carb
- Cucumber, tomatoes, romaine, red onion
- Kalamata olives, feta cheese
- Tzatziki, hummus, or tahini
- Oregano, garlic, lemon juice, olive oil
I use chicken thighs instead of breasts. More flavor, stays juicy.
Greek Chicken Bowl Prep Time
Quick assembly works:
- Cook rice or use pre-cooked – 2-3 minutes
- Season chicken, cook until golden – 8-10 minutes
- Chop vegetables while chicken cooks – 3 minutes
- Assemble bowl – 2 minutes
For faster prep, I keep components separate in the fridge. Lasts 3-5 days.
Why Greek Chicken Bowl Works
Naturally gluten free without substitutions. Complete nutrition in one dish. About 35 grams of protein per serving.
Works great for meal prep. I serve it warm or cold, swap chicken for chickpeas sometimes. Over greens instead of grains cuts carbs too.
It’s versatile.
Turkey Lettuce Wraps
Image Source: Just What We Eat
Asian flavors without the wrapper. These turkey lettuce wraps taste like PF Chang’s but take just minutes. Perfect for busy days.
Turkey Lettuce Wraps Key Ingredients
Ground turkey works great here. Lower fat than beef. You can use ground chicken or pork too.
For lettuce, butter lettuce makes the best cups. Soft and pliable. Iceberg or romaine work if that’s what you have.
Essential flavors: garlic, green onions, fresh ginger. Water chestnuts add that signature crunch. I always add shredded carrots for color.
Sauce is key. Use coconut aminos or tamari instead of soy sauce. Check your hoisin sauce label for gluten free versions. Rice wine vinegar and sesame oil finish it off.
I like adding mushrooms and bell peppers. A touch of chili paste brings heat.
Turkey Lettuce Wraps Prep Time
Really delivers on 15 minutes:
Heat oil, cook turkey until no longer pink. Takes about 5-7 minutes. Add vegetables and aromatics, cook until tender. Another 2-3 minutes. Stir in sauce, simmer briefly. Spoon into lettuce leaves.
Most recipes suggest 10 minutes prep with 5 minutes cooking. Pretty accurate.
Why Turkey Lettuce Wraps Work
Naturally low-carb and high-protein. Each serving gives you 22-29 grams of protein.
I make the mixture ahead and store for 4-5 days. Great for meal prep. You can adjust spice levels, swap proteins, add different vegetables based on what you have.
Unlike many gluten free recipes, these need minimal substitutions. Just check your sauces are certified gluten free. They’re portable for work lunches. Light but satisfying at 213-234 calories per serving.
Spinach & Strawberry Salad
“Going gluten free opens the door to a world of vibrant flavors and ingredients.” — Holistic Health Artistry Coach, Certified holistic health coach and gluten free advocate
Image Source: Slender Kitchen
Nice change from heavy lunch options. This spinach strawberry combo works really well. Sweet and savory together.
Spinach & Strawberry Salad Key Ingredients
Simple ingredients make this salad:
- Leafy Base: Fresh baby spinach (about 3 ounces) – tender texture pairs perfectly with strawberries
- Berries: 1½ cups sliced fresh strawberries for natural sweetness
- Nuts: ¼ cup toasted pecans or sliced almonds. I always toast them first
- Cheese: Crumbled feta adds that salty contrast
- Onion: Thinly sliced red onion. Soak it in water first to cut the bite
- Dressing Options: White balsamic vinaigrette or honey-balsamic poppy seed dressing
Add avocado for creaminess or dried blueberries for extra sweetness. Fresh basil works too.
Spinach & Strawberry Salad Prep Time
Quick to put together:
- Toast nuts in oven (5 minutes)
- Slice strawberries and onions (3-5 minutes)
- Soak onions in water briefly
- Whisk dressing together (2 minutes)
- Toss everything in bowl (1 minute)
Just 10 minutes total. Looks fancy but takes under 15 minutes.
Why Spinach & Strawberry Salad Works
Naturally gluten free. No special substitutions needed. Works for dairy-free too – just skip the cheese.
Good nutrition here. Spinach gives you iron, calcium, magnesium, and potassium. Strawberries deliver vitamin C, manganese, folate, and antioxidants. Nuts add healthy fats and protein.
Great for meal prep. Keep components separate until serving. Brilliant colors make it special occasion worthy. Simple enough for everyday lunches.
Chicken Quinoa Bowl
Image Source: Food Network
Good protein and carb balance. This quinoa bowl works well for gluten free lunches.
Chicken Quinoa Bowl Key Ingredients
Simple components that deliver:
- Chicken: Thighs stay juicier than breasts. Season with Lebanese 7 Spice blend, Moroccan Ras El Hanout, or salt and pepper
- Quinoa: White, red, or tricolor varieties. Complete protein source
- Fresh vegetables: Cherry tomatoes, cucumbers, bell peppers
- Flavor enhancers: Kalamata olives, feta cheese, halloumi
- Fresh herbs: Mint, parsley, dill, cilantro
- Healthy fats: Pine nuts, pumpkin seeds, olive oil
- Dressing: Greek yogurt, lemon juice, tzatziki
Chicken Quinoa Bowl Prep Time
Quick assembly:
- Cook quinoa or use pre-cooked to save time
- Season and cook chicken until golden, 165°F internal temp
- Prep vegetables while chicken cooks
- Assemble bowl with quinoa base, add chicken and vegetables
- Finish with dressing
Takes about 15 minutes total.
Why Chicken Quinoa Bowl Works
Naturally gluten free. Good nutrition with 35g protein per serving.
I prep components separately and store for the week. You can swap proteins or adjust vegetables based on what you have. Works Mediterranean, Greek, or Moroccan style.
Feta Shrimp Skillet
Image Source: Ready Set Eat
Mediterranean flavors in one skillet. This feta shrimp dish works perfectly for quick gluten free lunches.
Feta Shrimp Skillet Key Ingredients
Simple ingredients make this work:
- Shrimp: Large or extra-large shrimp (1-1.5 pounds), peeled and deveined
- Tomatoes: One 28-oz can of diced or crushed tomatoes (fire-roasted adds extra flavor)
- Aromatics: Onions or shallots plus 3-4 cloves of garlic
- Herbs and spices: Dried oregano, red pepper flakes, and fresh herbs like mint or parsley
- Feta cheese: 6 ounces of block feta (not pre-crumbled) for better melting
- Olive oil: Extra virgin olive oil enhances Mediterranean flavors
- Optional flavor boosters: White wine (¼ cup) or lemon juice
Use block feta. Pre-crumbled has anti-caking agents that don’t melt as well.
Feta Shrimp Skillet Prep Time
Really does take 15 minutes:
- Heat olive oil and sauté onions or shallots until softened (5-7 minutes)
- Add garlic, oregano, and seasonings (1 minute)
- Pour in tomatoes and wine if using, simmer until slightly thickened (5-7 minutes)
- Arrange shrimp in the sauce, cook until pink (5-6 minutes)
- Sprinkle feta on top and let it soften
Some recipes suggest broiling the feta for color. Skip it for quick lunches.
Why Feta Shrimp Skillet Works
Naturally gluten free. No substitutions needed.
Plenty of sauce makes it versatile. Serve over gluten free pasta, rice, or with crusty gluten free bread. Adjust to your hunger level.
One skillet means easy cleanup. Perfect for busy days. Stores well for four days, though I’d add fresh shrimp when reheating.
Vegetarian Borscht Soup
Image Source: Cooked & Loved
Bright red soup for your gluten free lunch. This borscht delivers good flavor. Naturally gluten free.
Vegetarian Borscht Soup Key Ingredients
Simple ingredients make this soup work:
- Red beets (1 pound), peeled and cut into matchsticks
- White cabbage (¾ pound), thinly shredded
- Carrots and onions, diced
- Potatoes (optional for heartier version)
- Vegetable stock (5 cups)
- Lemon juice or apple cider vinegar for tanginess
- Fresh garlic, minced
- Bay leaf and caraway seeds
- Fresh dill for garnish
I’d save a small piece of raw beet to grate at the end—keeps the color vibrant.
Vegetarian Borscht Soup Prep Time
Honestly, this takes longer than 15 minutes:
- Sauté onions, carrots and beets with salt (5 minutes)
- Add cabbage and hot stock, bring to boil
- Simmer until vegetables are tender (15 minutes)
- Add reserved grated beet
- Finish with lemon juice
For faster prep, use pre-shredded vegetables.
Why Vegetarian Borscht Soup Works
This soup is economical yet flavorful—”far greater than the sum of its parts”. Sweet-sour profile works well.
Only 121 calories per serving. About 5g fat, 18g carbs, 3g protein. Tastes better the next day. Good for meal prep.
Completely gluten free. Serve hot in winter or cold in summer. I add sour cream on top.
Nice change from heavy gluten free lunches.
Qdoba Chicken Copycat
Image Source: Gimme Delicious
Restaurant prices getting crazy? Make this Qdoba chicken at home. Tastes better than the original. Way cheaper too.
Qdoba Chicken Copycat Key Ingredients
Simple ingredients, big flavor:
- Chicken: 1-2 pounds boneless chicken thighs work best. More juice than breasts.
- Adobo sauce: 2-3 tablespoons from canned chipotle peppers. This is the secret.
- Aromatics: Minced garlic (2 cloves) and red onion
- Oil: 2 tablespoons olive oil
- Seasonings: Italian seasoning or oregano (½ teaspoon), salt (1 teaspoon), black pepper (½ teaspoon)
- Acid: Fresh lime juice
That adobo sauce makes all the difference. Smoky, lightly spiced with sweetness. Perfect with the herbs.
Qdoba Chicken Copycat Prep Time
Quick process, big payoff:
- Mix chicken, olive oil, garlic, adobo sauce and seasonings in a bowl or ziplock bag
- Marinate at least 30 minutes. Overnight is even better.
- Heat oil in skillet over medium-high heat
- Cook chicken 6-8 minutes per side until 165°F
- Rest 5-10 minutes before slicing
Total time about 45 minutes with only 15 minutes active cooking.
Why Qdoba Chicken Copycat Works
Naturally gluten free. No special ingredients needed. Packs about 48g protein per serving.
Use it everywhere. Tacos, burritos, salads, grain bowls. One batch gives you lunches all week.
Costs way less than restaurant visits. Flavors keep getting better after cooking. I make a big batch every Sunday.
Tequila Lime Shrimp Zoodles
Image Source: Lexi’s Clean Kitchen
Nice light lunch option. The tequila lime combo works really well with shrimp.
Tequila Lime Shrimp Zoodles Key Ingredients
Simple ingredients make this dish:
- Shrimp: 1 pound uncooked shrimp, peeled and deveined (31-40 count per pound)
- Zucchini: 2 medium zucchini, spiralized (about 6 cups of zoodles)
- Aromatics: 1 shallot and 2-3 garlic cloves, minced
- Butter: 3 tablespoons, divided
- Olive oil: 1 tablespoon
- Tequila: ¼ cup (pure agave tequila is low in sugar with only 69 calories per ounce)
- Citrus: 1½-2 teaspoons grated lime zest plus 2-3 tablespoons lime juice
- Fresh herbs: ¼ cup minced parsley for garnish
- Seasonings: Salt and pepper to taste
I add extra lime zest. Makes it brighter.
Tequila Lime Shrimp Zoodles Prep Time
Quick cooking here:
- Heat 2 tablespoons butter in a skillet; add shallot and garlic and cook 1-2 minutes
- Remove from heat; add tequila, lime zest and juice
- Return to medium heat until liquid reduces (2-3 minutes)
- Add remaining butter and olive oil, then shrimp and zucchini noodles
- Season with salt and pepper; cook until shrimp turn pink (4-5 minutes)
- Garnish with parsley and additional lime zest
Takes about 10-15 minutes total. Don’t overcook the zoodles.
Why Tequila Lime Shrimp Zoodles Work
Naturally gluten free. Each serving has approximately 246 calories, 14g fat, 7g carbohydrates, and 20g protein.
The zucchini noodles stay light but filling. Tequila adds good flavor without extra calories since pure agave tequila contains no carbohydrates.
You can prep the zucchini ahead of time. Some people grill the shrimp first for extra flavor. Works hot or cold.
Almond Chicken Salad
Image Source: Low Carb with Jennifer
Nice protein-packed lunch option. This almond chicken salad works well for meal prep.
Almond Chicken Salad Key Ingredients
Simple components that deliver good flavor:
- Chicken base: 2-4 cups shredded cooked chicken. Rotisserie works perfectly.
- Crunchy elements: ½-1 cup toasted sliced almonds plus diced celery
- Sweet accents: Halved grapes, dried cranberries, or diced apples
- Aromatics: Green onions or shallots
- Creamy binders: Mayonnaise (¾ cup), Greek yogurt, or mix both
- Flavor enhancers: Lemon juice, honey, dijon mustard, salt and pepper
I’d add fresh herbs like dill. Some variations include sweet pickle relish or apple cider vinegar for tanginess.
Almond Chicken Salad Prep Time
Quick preparation:
- Toast sliced almonds in dry skillet until golden (3-5 minutes)
- Combine chicken, fruits, vegetables, and nuts in large bowl
- Whisk together mayo or Greek yogurt with seasonings separately
- Pour dressing over chicken mixture and toss until coated
- Refrigerate briefly for flavors to meld
Takes about 15 minutes. Perfect for busy weekdays.
Why Almond Chicken Salad Works
Naturally gluten free without substitutions needed. Good nutrition too—about 323 calories per serving with 26g of protein. Satisfying without being heavy.
Stores well in airtight container for 5-7 days. Great for meal prep. The texture combination of crunchy almonds, crisp celery, and tender chicken keeps it interesting.
Serve over mixed greens, wrapped in lettuce cups, or on gluten free bread.
Crab-Stuffed Avocados
Image Source: Tasty Food for Busy Mums —
Nice no-cook option. Crab-stuffed avocados feel fancy but come together fast. Naturally gluten free.
Crab-Stuffed Avocados Key Ingredients
Simple ingredients make this work:
- Avocados: One ripe Hass avocado (about 4 oz when pitted and peeled)
- Crab meat: 4-6 ounces of lump crab meat (fresh preferred, imitation works in a pinch)
- Creamy base: 2 tablespoons light mayo or a combination of mayo and Dijon mustard
- Aromatics: Finely chopped red onion, green onion, or chives
- Seasonings: Old Bay seasoning, sriracha for heat, salt and pepper
- Finishing touches: Fresh lime or lemon juice, herbs like cilantro or parsley
I add cucumber and tomatoes for crunch. Jalapeño if you want heat.
Crab-Stuffed Avocados Prep Time
Really quick assembly:
- Cut avocado in half and remove pit (1 minute)
- Combine mayo, seasonings, and aromatics in a bowl (2 minutes)
- Gently fold in crab meat, maintaining chunks for texture (1 minute)
- Scoop mixture into avocado halves (1 minute)
- Garnish with fresh herbs or a squeeze of citrus (30 seconds)
Total prep time: approximately 5-10 minutes with zero cooking required.
Why Crab-Stuffed Avocados Work
No gluten issues. Naturally dairy-free and suitable for paleo and keto diets. Good nutrition too—approximately 194-326 calories per serving with healthy fats from avocado and quality protein from crab.
Creamy avocado with savory crab tastes great. Easy to customize based on what you like.
Prepare the crab mixture ahead of time and assemble just before eating to prevent avocado browning.
White Chicken Chili (Quick Version)
Image Source: Feed Me Phoebe
Nice comfort food for lunch. This white chicken chili skips the long cooking time. All the flavor, way less work.
White Chicken Chili Key Ingredients
Simple ingredients that deliver:
- Chicken: Pre-cooked rotisserie chicken (4 cups shredded) saves time
- White beans: Two 15-ounce cans cannellini or Great Northern beans, drained and rinsed
- Green chiles: Two 4-ounce cans chopped green chiles for mild heat
- Aromatics: Onion and garlic for flavor base
- Broth: 2-3 cups low-sodium chicken broth
- Seasonings: Cumin (1 tablespoon), coriander (1 tablespoon), oregano (2 teaspoons), salt and pepper
- Creaminess options: Heavy cream, sour cream, or cream cheese
- Toppings: Shredded Monterey Jack cheese, diced avocado, fresh cilantro, lime wedges
Check your broth labels. Some contain hidden gluten.
White Chicken Chili Prep Time
Quick and easy:
- Heat oil in large pot. Sauté onion and garlic until soft (4-5 minutes)
- Add chicken, broth, chiles, beans, seasonings
- For thicker texture, mash one can of beans first
- Bring to boil, reduce heat, simmer 10 minutes
- Stir in cream, serve with toppings
Total time: 15 minutes active cooking with 10 minutes simmering.
Why White Chicken Chili Works
No special gluten free ingredients needed. Takes about 30 minutes total.
Great for meal prep. Tastes better the next day. Keeps 5-7 days refrigerated or 6 months frozen. One batch gives you multiple lunches.
Creamy, satisfying, completely gluten free.
Spring Roll Salad
Image Source: My Crazy Good Life
Nice fresh option. Skip the wrapper hassle and get all the Vietnamese flavors in a bowl.
Spring Roll Salad Key Ingredients
Simple components work best:
- Rice noodles for the base
- Shredded cabbage, carrots, cucumber, bell peppers
- Fresh mint, basil, cilantro
- Cooked shrimp works well. I sometimes use leftover chicken
- Peanut sauce or tamari-sweet chili dressing
- Roasted cashews, sesame seeds
Use whatever vegetables you have. I add extra herbs when I have them.
Spring Roll Salad Prep Time
Quick assembly:
- Cook rice noodles (3-5 minutes)
- Rinse noodles, drain well
- Chop vegetables while noodles cook
- Mix dressing ingredients
- Layer noodles, protein, vegetables, herbs, nuts
Takes about 15 minutes. Perfect for busy days.
Why Spring Roll Salad Works
All the spring roll taste without the fussy rolling. Light but filling at 333 calories per serving. Good mix of protein and carbs.
Store components separately for 3-5 days. I prep everything Sunday for the week. The flavors stay fresh that way.
Kale Turkey Wraps
Image Source: www.litehousefoods.com
Nice idea using kale instead of bread. For me, dinosaur kale works much better than regular kale. Those flat leaves wrap easier.
Kale Turkey Wraps Key Ingredients
Simple ingredients make this work:
- Kale leaves: Lacinato kale (also called dinosaur kale) works best as its large, flat leaves create ideal wrappers
- Turkey options: Either sliced deli turkey (3 ounces) or seasoned ground turkey (1 pound) infused with Italian herbs
- Flavor enhancers: Cranberry sauce (1 tablespoon) mixed with Dijon mustard (1 teaspoon) creates a tangy-sweet spread
- Fresh elements: Thinly sliced red onion, firm ripe pear slices or cucumber cut into thin strips
- Seasoning variations: Italian-inspired options include dried oregano (2 teaspoons), dried basil (2½ teaspoons), garlic powder (½ teaspoon), and onion powder (1 teaspoon)
I skip the cranberry sauce sometimes. Just mustard and turkey taste good too. For extra flavor, consider additions like olive oil, lemon juice, cheese curds, pumpkin seeds, or dried cranberries.
Kale Turkey Wraps Prep Time
Quick assembly here:
- For traditional wraps: Mix cranberry sauce with mustard and spread on kale leaves; top with turkey, onion, and pear slices; roll each leaf
- For Italian-style roll-ups: Remove thick stems from kale leaves; blanch leaves briefly; wrap seasoned ground turkey mixture inside; cook in olive oil for 12 minutes total
Takes about 10-15 minutes. I remove the thick stems first – makes rolling much easier.
Why Kale Turkey Wraps Work
No gluten issues here. Kale provides vitamins A, C, and K plus calcium that supports bone health. Turkey offers excellent lean protein that fuels you through the afternoon, undoubtedly making this a satisfying yet light option. The anti-inflammatory compounds in ingredients like garlic and olive oil further enhance the health benefits.
Can you prep these the night before? I make the turkey mixture ahead and assemble in the morning. Try tzatziki sauce instead of cranberry-mustard or wrap in lettuce leaves for an alternative.
Miso Salmon in Parchment
Image Source: Living Lou
Nice technique for salmon. The parchment paper method works really well. Keeps everything moist.
Miso Salmon Key Ingredients
Simple ingredients make this work:
- Salmon filet (5-6 ounce portions)
- Miso paste (white miso is milder, red miso stronger)
- Fresh ginger and garlic
- Soy sauce or tamari for gluten free
- Mirin and honey
- Vegetables like snap peas or bok choy
I prefer white miso for this. Less salty.
Miso Salmon Prep Time
Quick assembly:
- Preheat oven to 350°F
- Cut parchment into heart shape
- Mix miso with soy sauce, mirin, honey, ginger
- Place vegetables on parchment, add salmon
- Spread miso mixture over fish
- Seal parchment edges tight
- Bake 15-20 minutes
Takes about 15 minutes total.
Why Miso Salmon Works
Naturally gluten free. The parchment steams everything perfectly. No added fats needed.
Good protein with omega-3s. Miso adds probiotics and umami flavor. You can prep the packets ahead and bake when ready.
Use tamari instead of soy sauce for gluten free.
Cool Beans Salad
Image Source: Celiac Mama
Overall, this bean salad works great as lunch or a side. Colorful and filling.
Cool Beans Salad Key Ingredients
Simple ingredients that pack flavor:
- Bean base: 15-ounce cans of kidney beans, black beans, and occasionally garbanzo beans (chickpeas), rinsed and drained
- Grain component: 3 cups cooked basmati rice adds unique flavor and satisfying texture
- Vegetables: 1½ cups thawed frozen corn, sliced green onions, and chopped sweet red pepper provide color and crunch
- Fresh herbs: ¼ cup minced fresh cilantro or parsley brightens the dish
- Dressing: A flavor-packed combination of ½ cup olive oil, ¼ cup red wine vinegar, 1 tablespoon sugar, garlic, salt, ground cumin, chili powder, and pepper
I’d add lime juice instead of vinegar. More brightness.
Cool Beans Salad Prep Time
Super easy:
- Whisk together dressing ingredients in a large bowl
- Add remaining ingredients and toss to coat thoroughly
- Refrigerate until serving for best flavor development
Takes about 20 minutes. Tastes better the next day.
Why Cool Beans Salad Works
Good nutrition here. About 440 calories per serving, 19g fat, 58g carbohydrates, and 12g protein.
Works hot or cold. The basmati rice makes a difference – better flavor than regular rice. Dressing has nice tang.
Keeps well for 3-5 days. Flavors keep getting better.
Conclusion
Good gluten free lunches don’t need hours. These 23 recipes prove it. Greek Chicken Bowls, Spinach Strawberry Salad, White Chicken Chili. All ready in 15 minutes.
Most work for other diets too. Keto, paleo, dairy-free. The Tequila Lime Shrimp Zoodles are low-carb. Cool Beans Salad gives vegetarians protein.
Meal prep works great here. Almond Chicken Salad keeps 5-7 days. Qdoba Chicken gets better after a day. Make once, eat all week.
The nutrition is solid. Spring Roll Salad has 333 calories per serving. Greek Chicken Bowls pack 35 grams protein. Keeps you going all afternoon.
Gluten free lunch planning getting old? Try these recipes. Mix proteins, vegetables, different flavors. Your 15-minute investment pays off. Gluten free doesn’t mean boring.
FAQs
Q1. What are some quick and easy gluten-free lunch options?
Some quick gluten-free lunch ideas include Greek chicken bowls, spinach and strawberry salads, egg salad with cream cheese, turkey lettuce wraps, and shrimp avocado salads. These meals can be prepared in 15 minutes or less and provide a good balance of protein, vegetables, and healthy fats.
Q2. How can I make my lunch gluten-free and still satisfying?
To make your lunch gluten-free and satisfying, focus on incorporating protein-rich foods like chicken, fish, or beans, along with plenty of vegetables and healthy fats. Options like quinoa bowls, lettuce wraps, or salads with nuts and seeds can provide a filling meal without gluten. Adding flavorful dressings or seasonings can also enhance the taste and satisfaction.
Q3. Are there any gluten-free alternatives to sandwiches for lunch?
Yes, there are many gluten-free alternatives to sandwiches. You can try lettuce wraps, rice paper rolls, corn tortilla tacos, or stuffed vegetables like bell peppers or avocados. Grain-based bowls using quinoa or rice are also excellent options. These alternatives can be just as filling and offer more variety in your lunch routine.
Q4. What are some protein-rich gluten-free lunch ideas?
Protein-rich gluten-free lunch ideas include chicken quinoa bowls, tequila lime shrimp zoodles, almond chicken salad, crab-stuffed avocados, and white chicken chili. These meals provide a good amount of protein while remaining gluten-free, helping to keep you full and energized throughout the afternoon.
Q5. How can I meal prep gluten-free lunches for the week?
To meal prep gluten-free lunches, consider making larger batches of versatile ingredients like grilled chicken, quinoa, or roasted vegetables. You can then mix and match these components throughout the week. Dishes like cool beans salad, almond chicken salad, or white chicken chili can be prepared in advance and portioned out for easy grab-and-go lunches. Store components separately when possible to maintain freshness and texture.