Best 10 Gluten Free Lunch Ideas You Should Try

If you are looking for gluten free lunch ideas, you are in the right place. We have selected some fabulous dishes for lunch just for you which are easy to make and taste amazing too, we got you covered. In these recipes, I am going to share with you, all are just mouth-watering you can choose anyone that is ok for you.

First of all, some might not be familiar with what is GLUTEN FREE  but I am going to explain to you some basic things about Gluten free dishes and how gluten can actually affect your health.

All right let’s get started. Gluten-free is a diet that strictly excludes gluten, which is a mixture of proteins found in wheat, rye, oats, and barley.

Gluten may cause both gastrointestinal and systemic symptoms for those with gluten-related disorders including non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis, coeliac disease, and gluten ataxia.

In these people mentioned above, the gluten-free diet is an effective treatment for their condition. But several studies show that about 79% of the people with coeliac disease have an incomplete recovery of the small bowel, despite a strict gluten-free diet.

Benefits of Eating Gluten Free Lunch

Here are the main benefits of a gluten free diet

  1. May relieve digestive symptoms:  Most people go on a gluten-free diet to treat digestive problems such as; diarrhea, bloating, gas, fatigue, and many other symptoms. Studies have shown that following a gluten free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity.
  2. May boost energy: People having celiac disease often feel tired, experience ”brain fog” or sluggishness. In a study including 1,031 people with celiac disease, 66%  of them complained of fatigue. After following a gluten-free diet, only 22% of people still experience fatigue.
  3. Help in weight loss: Gluten-free food will help you lose weight because it will eliminate many junk foods that add unwanted calories to the diet. These foods are often replaced by vegetables, lean protein, and fruits.
  4. Can help reduce chronic inflammation in those with celiac disease: A gluten-free diet can help reduce chronic inflammation in those with celiac disease. Several studies have shown that a gluten-free diet can reduce markers of inflammation like antibody levels. It can also help treat gut damage caused by gluten-related inflammation in those with celiac disease.

Now that you know the benefits of gluten-free diets let’s go back to gluten-free lunch and their recipes. We have here the 10 easiest recipes that are delicious and very easy to make with less time.

 

Read also: Pho Soup; Recipes, Ingredients, Benefits & How to Prepare

 

Gluten Free Lunch Ideas

Below are the best 10 gluten free lunch ideas you should try;

Gluten Free Lunch Ideas
Feta salad
  • Tomato, Watermelon, and Feta Salad with Mint Dressing

This is one of the best gluten free lunch ideas. The tomato, watermelon, and feta salad with mint dressing are very easy to make with no many ingredients, and just in 10 minutes, your delicious salad is ready. This red and white delight is one summery side that goes with everything.

Preparation time: 10mins

serving: 4 plates

Ingredients Needed

  • 1 tablespoon chopped mint
  • 2 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 200g pack feta cheese, crumbled
  • 500g watermelon, cut into chunks
  • 4 tomatoes (chopped)
  • 1/4 tablespoon chili flakes

Method of Preparation

  1. Make the dressing by mixing vinegar, chili flakes, mint, and the oil with some seasoning to taste.
  2. Place the chopped tomatoes and watermelon in a bowl. Pour over the dressing and leave to stand for 10 mins to allow the fruit to get really juicy. Gently stir through the feta and serve your1 amazing salad.

 

Gluten Free Lunch Ideas
Hama salad
  • Lentil, Carrot, and Ham Salad

Lentil, carrot, and ham salad is another good gluten free lunch ideas you should try, however, it is a healthy lunch that’s full of fiber and vitamin C. This recipe is very simple made lentil, carrot, celery, parsley, and ham. Just in 10 minutes, you are done making your mouth-watering salad.

Preparation time: 1O MINUTES

Serving: 2 bowls

Ingredients Needed

  • Handful parsley (finely chopped)
  • 250g ham (shredded)
  • 400g can lentil (drained)
  • 2 carrots (finely chopped)
  • 4 celery sticks (finely diced)

For dressing the salad

  • pinch sugar
  • 1 tablespoon wholegrain mustard
  • 2 tablespoon olive oil
  • 2 tablespoon red wine vinegar

Method of Preparation

  1. Mix all the salad ingredients in a large mixing bowl.
  2. To make the dressing, whisk all the ingredients together with 1 teaspoon of water and some seasoning.
  3. Pour the dressing over the salad bowl and stir well to combine. Then serve and enjoy.

 

Read also: Crab Rangoon; Nutrients, Ingredients, Benefits & How to Prepare

 

Gluten free lunch ideas
Rice Noodles
  • Rice Noodles with Sundried Tomatoes, Parmesan, and Basil

A good choice for a gluten-free alternative to pasta. very easy to prepare with just 15 minutes and it’s super delicious. Look out for wheat-free soba noodles too.

Preparation time: 10 minutes

Serving: 4 bowls

Ingredients Needed

  • Large handful basil leaves (torn)
  • 250g medium rice noodles
  • 85g sundried tomatoes plus 2 teaspoons of their olive
  • 3 garlic cloves
  • 25g parmesan (grated or shaved)

Method of preparation

  1. Prepare the noodles according to pack.
  2. Drain the water and keep the noodles separate.
  3. Put the pan on low heat and heat the oil, then fry the tomatoes and garlic for 3 mins.
  4. Toss the noodles and most of the cheese and basil into the pan, season, then scatter over the remaining cheese and basil.
  5. serve into different bowls and enjoy.

 

Read alsoRecipe for Stuffed Pepper Soup

Gluten free lunch ideas
Mackerel salad
  • Super-green Mackerel Salad

Green mackerel salad, Spanish, and broccoli make a great base for a healthy lunch meal treat with oily fish and yogurt dressing, and it’s a gluten-free meal just for you.

Ingredients Needed

  • 2 teaspoon sunflower seed (toasted)
  • Large handful of baby Spanish leaves
  • 85g green beans
  • 85g thin stemmed broccoli
  • 2 hot smoked mackerel fillets(skinned and flaked)

For dressing

  • 1 teaspoon lemon juice
  • 1 teaspoon wholegrain mustard
  • 2 teaspoon dill, chopped, plus extra for serving
  • 75ml low-fat natural yogurt.

Preparation time:10 minutes

Cook time: 10 mins

serving: 1 lunch box

 

Method of preparation

  1. Boil water in a pan. Add the green beans and boil for 3mins. Add the broccoli and cook for 4 minutes more. Drain the water, run under cold water until cool, then drain well.
  2. To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on, and shake very well.
  3. Mix together the cooked vegetables with the Spanish and mackerel and pack into a lunchbox. When you are ready to eat pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill. It goes well with super healthy slaw and easy flatbread. Enjoy your delicious lunch.

 

Gluten free lunch ideas
Spicy Tuna Quinoa Salad
  • Spicy Tuna Quinoa Salad

Spicy tuna quinoa salad is a very healthy lunch idea prepared with fresh vegetables and sustainable tuna. Very delicious and easy to make with just 20 minutes your lunch is ready.

Preparation time: 10 minutes

Cook time: 10 minutes

Serving: 4

Ingredients Needed

  • 350g pepper (sliced)
  • 1 onion (sliced)
  • 225g jar albacore tuna in olive oil (flaked)
  • 1 red chili (finely chopped)
  • 1 teaspoon olive oil
  • 350g cherry tomatoes (halved)
  • Handful black olive( chopped)
  • 225g pouch ready-to-eat quinoa

Method of preparation

  1. Fry the onion and peppers in the oil until it is soft. Add the chili and cool slightly.
  2. Mix the onion mixture, cherry, quinoa, tomatoes, tuna, and olive together.
  3. Serve into 4 plates, pour over a little of the oil from the tuna jar, add some seasoning and serve.

 

Gluten free lunch ideas
Vietnamese Prawn Salad
  • Vietnamese Prawn Salad

Vietnamese prawn salad is made with basil, bean sprouts, fresh mint, fresh coriander, and other ingredients. It only takes 20 minutes of your time to create this delicious and tasty meal. It is very easy and serves time also a healthy choice for lunch. In Vietnam, this salad is considered one of the best gluten free lunch ideas.

Ingredients Needed

  • 1/4 cup fresh coriander
  • 1/4 cup fresh mint
  • 1/4 cup that basil leaves
  • 1 cup bean sprouts
  • 1 long red chili (seed removed and cut into thin matchsticks)
  • 1 cucumber( seed removed, cut into thin matchsticks)
  • 1 large carrot, cut into thin matchsticks
  • 300g peeled cooked prawns (tails intact)
  • 200g rice vermicelli noodles

Dressing

  • 2 tablespoon fish sauce
  • 2 tablespoon of brown sugar
  • 1 garlic clove, finely chopped
  • 1/3 cup lime juice
  • 1 long red chili, seeds removed and finely chopped.

 

Method of preparation

  1. For the dressing, stir the sugar, fish sauce, and lime juice in a bowl to dissolve the sugar, then stir in chili and garlic and set it aside.
  2. Prepare the rice noodles according to the packet instruction, drain the water well after cooking, and place in a large bowl.
  3. Add the carrot, cucumber, chili, prawns, herbs, and bean sprouts to the bowl of rice noodles.
  4. Add the dressing, toss well to combine, then serve and enjoy.

Gluten free luch ideas
Griddled Chicken
  • Griddled Chicken with Quinoa Greek Salad

A dish made from grilled chicken fillets and authentic salad with kalamata, tomato, mint, and feta cheese. It is very easy to make with just 20 minutes of your time, trust me it’s really mouth-watering.

Preparation time: 10 minutes

Cook time: 10 minutes

Serving: 4

Ingredients Needed

  • 1 red chili (seed removed and finely chopped)
  • 1 garlic clove (crushed)
  • 1/2 cup of lemon juice
  • 1 red onion (finely sliced)
  • 100g feta cheese (crumbled)
  • small bunch mint leaves (chopped)
  • handful pitted black kalamata olive
  • 300g vine tomato(roughly chopped)
  • 400g chicken mini fillets
  • 11/2 tablespoon of extra-virgin olive oil
  • 225g quinoa
  • 25g butter

Method of Preparation

  1. Cook the quinoa following the pack instructions, then rinse well with cold water and drain thoroughly.
  2. Mix the butter, garlic, and chili into a paste. Toss the chicken fillets in 2 tablespoons of olive oil with some seasoning. Lay in a hot griddle pan and cook for 3-4 minutes on each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt.
  3. Tip the tomatoes, feta, olives, onion, and mint into a bowl. Toss in the cooked quinoa into the bowl and stir through the remaining olive oil, lemon juice, and zest, and season to taste well. Serve with the chicken fillets on top, drizzled with any buttery chicken juices, and enjoy.

 

 

Gluten free lunch ideas
Almonds and Feta
  • Spiced Quinoa with Almonds and Feta

In this recipe use quinoa instead of couscous to make a delicious gluten-free salad. This recipe is simple only with 25 minutes your meal is ready and served.

Preparation time:10 minutes

cook time: 15 minutes

serving: 4

 

Ingredients Needed

  • 1 tablespoon of olive oil
  • 1 tablespoon ground coriander
  • 300g quinoa (properly rinsed)
  • 1/2 teaspoon turmeric
  • 1/2 cup of lemon juice
  • Handful parsley (roughly chopped)
  • 100g feta cheese (crumbled)
  • 50g toasted flaked almonds

Method of Preparation

  1. Heat the oil in a large pan. Add the spices, then fry for 1 minute or 2 minutes until fragrant.
  2. Add the quinoa, then fry for more minutes until you can hear gentle popping sounds from it.
  3. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains have a white “halo” around them.
  4. Allow to cool, then stir through the other ingredients and serve warm or cold.

 

Gluten free lunch ideas
Mackerel and Potato Salad with Lemon Caraway Dressing
  • Mackerel and Potato Salad with Lemon Caraway Dressing

Mackerel and potato salad with lemon caraway dressing is a lunch omega-3-rich smoked fish, beetroot, a light citrus dressing, and new potatoes.

Preparation time: 10 minutes

cook time: 15 minutes

serving: 2

Ingredients Needed

  • 1/4 teaspoon caraway seeds
  • 1 cup of lemon juice
  • 2 tablespoon olive oil
  • 175g small new potato
  • 200g smoked mackerel fillets (skin pilled out)
  • 4 spring onions (finely sliced)
  • 2 tablespoon of olive oil
  • 140g small cooked beetroot (sliced into wedges)

Method of Preparation

  1. Put a small saucepan of boiling water on a small heat and place the potatoes and allow it to simmer for 15 minutes or until fork-tender. Allow cooling then cut into thick slices.
  2. Flake the mackerel into a bowl and add the cooled potatoes, beetroot, dill, and spring onions.
  3. Whisk together the olive, caraway seeds, some seasoning to taste, and lemon juice in a separate bowl. Pour over the salad and toss everything well to coat. Scatter the lemon zest. Pack into a container and chill or eat it immediately.

Gluten free lunch ideas
Skinny Chicken Caesar Salad
  • Skinny Chicken Caesar Salad

Skinny chicken caesar salad is made with chicken breast, fat-free greek yogurt, lemon juice, and other ingredients. It is deliciously creamy and saves time.

Preparation time: 30 minutes

cooking time: 12 minutes

Serving: 4

Ingredients Needed

  • 2 teaspoon olive oil
  • 1 cup of lemon juice
  • 4 skinless chicken breasts
  • 170g pot fat-free Greek yogurt
  • 50g anchovy fillets, half chopped, half left whole
  • 25g parmesan (finely grated)
  • 4 hard-boiled eggs (peeled and quartered)
  • 1 large romaine or cos lettuce (chopped into large pieces)
  • 1 punnet salad cress

Method of Preparation

  1. Put the chicken breasts in a large bowl with olive oil and 1 tablespoon of lemon juice, then add seasoning to taste. Heat the grill to high. Put the chicken breast on a foil-lined tray and cook under the grill for 12 minutes until golden and cooked through, turning each side once during cooking. Transfer to a board and slice.
  2. Arrange the lettuce, cress, and eggs on a platter or serving plates and top with the cooked chicken.
  3. Mix together the parmesan, yogurt, chopped anchovies, and remaining lemon juice over the salad. Arrange the whole anchovy fillets on top of each salad and serve.

Conclusion

Gluten free lunch ideas are lunch ideas that don’t contain gluten. These recipes are healthy and deliciously good that you should try. It is well selected for you and it is not time-consuming. They are very simple and healthy lunch recipes that are gluten-free.

Leave a Reply

%d bloggers like this: