Easy Gluten-Free Lunch Recipes

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By: , SparkPeople Blogger
1/18/2013 12:00 PM   :  18 comments   :  86,276 Views

See More: recipes, gluten-free, lunch,
Many people are choosing, for a variety of reasons, to reduce or eliminate gluten from their diet. Whether it's due to a food allergy, or just a personal preference  quick and easy gluten-free lunch recipes are hard to come by. Furthermore, supermarkets are now carrying gluten-free options, but they're often expensive and don't taste as good as homemade recipes. Instead of blowing the budget on store-bought items, I prefer products at are naturally gluten-free. This means that the items themselves are already gluten-free and can be combined into a full gluten-free meal. Regardless of your unique needs, these recipes are great choices for healthy lunches. 



Spring Rolls


This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch. 



Quinoa Burgers
serve on a Flax Sandwich Buns




Taco Soup served with corn tortilla

Chef Meg cut the sodium on this hearty soup by swapping taco seasoning for three spices you already have on hand. There's a secret ingredient (garbanzo beans) that helps add fiber and thicken our Taco Soup!

Spinach Feta Pizza Tortilla made on a corn tortilla



Curried Chicken Sandwiches
served on Easy Gluten Free Sandwich Bread

This light recipe is great for lunch, supper, or both. It serves eight, so cook once and eat twice!



Tangy Tuna Salad Sandwich served on Quick Gluten-Free Bread

This one is big on flavor, light on fat!



Crab and Asparagus Crepe
with Gluten-Free Buckwheat Crepes

No, you did not just walk into a fancy restaurant. You can make this springtime dish in your own kitchen--in mere minutes! 

 
Side Items


Crackers - Wheat / Gluten / Yeast Free



Microwave Herb Potato Chips




Zucchini Chips




Light and Creamy Cole Slaw




Goodness Gracious Granola Bars


Dessert



No Flour Peanut Butter Cookies (Gluten-free)




Energy Balls


More SparkPeople Gluten-Free Resources:
Do you avoid gluten or eat gluten-free? What is your go-to gluten-free lunch?
 
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Comments

  • 18
    Thanks for this article! It can be tough to get creative, and it's nice to mix things up. I cannot wait to make those spring rolls!! I do a lot of salads, and have fun playing around with toppings (eggs, fruit, meat, dressings, etc). I also really like tuna mixed with mustard or cottage cheese (if I'm low on protein that day) on cucumber slices or celery sticks. Pureed vegetable soups are a good option if I have a microwave available. I also do lettuce wraps (turkey, cheese, etc in romaine lettuce leaves), or sometimes I'll do corn tortilla wraps - but those tend to fall apart and can be frustrating. I try to avoid gluten free breads and pasta since they are REALLY high in calories and carbs (more so than "regular" bread and pasta). After being diagnosed w/Celiacs 5 years ago, I gained a lot of weight. I finally pinned it on the breads and pastas. Just something to be aware of! - 3/10/2014   4:27:43 PM
  • 17
    We usually eat some form of last night's leftovers for lunch or else leftover roast or other meat on mixed greens with added olives, avocado, sweet peppers, or other vegetables. Happy to see some of these recipes would fit in with our particular diet to give us more variety. - 1/21/2013   10:07:43 AM
  • 16
    Some of the recipes sound great! I will be printing some of them out and making them as my husband has celiac disease. I have learned to adapt a lot of our favorite recipes and have learned a whole new cooking style. We have supportive friends who make it easy for us. My husband's favorite lunch to pack is peanut butter and celery. He's happy to have the same lunch every day, but I would find it very boring. - 1/19/2013   9:25:51 PM
  • 15
    Try packing GF lunches for 3 teenagers and one working man! Now that's a real challenge!!! Our son and DIL do it every day! - 1/19/2013   7:27:27 PM
  • TWEETY491
    14
    Thank you, I passed these wonderful ideas on to my daughter who is on a GF diet.
    I want to try those crepes! - 1/19/2013   3:06:26 PM
  • 13
    Does anyone develop a terrible cough when they accidentally eat gluten? My mom tested not allergic to gluten but coughs terribly when she eats it.

    - 1/19/2013   2:01:57 PM
  • 12
    After my wheat (and other grains) allergy got the better of me, I've been gluten free for over a year. And the easiest gluten free lunch ideas I can think of are leftovers from dinner! When planning for dinners I make sure there will be enough leftover for lunches the next day or two for my family of three and it works for me.

    I'm the only one who has the allergies and needs to be gluten free, however my husband and Mom also follow the same lifestyle which makes it easier for me to shop and prepare meals in a gluten free kitchen.

    Surprisingly it's not bread we were missing, but other things like cornbread, biscuits and pizza which we make GF. - 1/19/2013   11:03:08 AM
  • PRUSSIANETTE
    11
    Reading a number of the below comments, it appears there is a horrible lack of knowledge of what gluten is as well as a lot of other misconceptions.

    I have Celiac's disease, and what this means is that my body reacts to gluten, which is a protein in a specific branch of the grass family. That branch includes wheat, rye, and barley. So, although all forms of wheat would be considered "gluten", not all gluten is wheat (since gluten is also contained in rye and barley). This is why people with Celiac's disease have to be so careful with things like rice cereals, because they are often flavored with barley malt, and so they will have a reaction to the product.

    Also, genetically modified wheat is forbidden in the U.S., so if some people are inferring that the reason people are reacting to wheat is due to the genetic modification of wheat, that would not be correct. Genetically modified wheat products are not allowed in the U.S. - 1/19/2013   10:58:07 AM
  • 10
    Gluten-free bread can be very unhealthy. It's not just gluten that is the problem. It's gliadin, leptins, phytic acid and a number of other things in wheat and other grains.

    SP needs to start providing up-to-date information on low carbs, healthy fats and grain-free living. But I don't suppose the advertisers would permit that. - 1/19/2013   10:40:17 AM
  • 9
    I'm reading "Wheat Belly" by William Davis M.D. who says it is the wheat and not just the gluten that is our problem. He has a lecture on YouTube that is very interesting. Wheat today isn't what it was 50 yrs. ago. - 1/19/2013   8:50:04 AM
  • 8
    I don't know if it's the gluten or not but I really need to avoid breads. For whatever reason I blow up like a balloon when I eat bread. Is it the yeast? Maybe GM flour? I don't know, but I am much better off if I avoid it altogether. I'll be trying the bread and cracker recipes for sure. Thanks! - 1/19/2013   7:34:17 AM
  • BINOJAI
    7
    Wow! I have been searching for gluten free recipes. These sound great! Thank you for this offering! - 1/19/2013   12:31:10 AM
  • 6
    I don't have to but sometimes I think its OK to. A neighbour has celiac disease but she still bakes bread not sure how she can stand to. - 1/18/2013   9:58:09 PM
  • 5
    My s-i-l needs to be gluten free so I'm always hunting for great ideas.
    Thank you. - 1/18/2013   9:53:59 PM
  • 4
    I agree about more meal plan options on they area when you can choose certain meal plans. I follow a low carb diet due to health issues mainly and I will say that is the one big complaint I have about sparkpeople.

    I will say I love sparkpeople for a lot of other reasons and although I have tried out some other online free food tracking websites IE fatsecret, I came back to sparkpeople.

    I can do the math in my head of how many net carbs I have had for the day vs. having the computer tell me, it is just nice to have that option which some sites do.....the others sites have yet to live up to all the pros of sparkspeople so I am back to here and staying here even with the occasional con. :-) - 1/18/2013   4:23:35 PM
  • 3
    NOAWESOMEWOME - Thank you for the suggestion. I will pass that along to our team. - 1/18/2013   2:12:45 PM
  • 2
    Thank you for this. I found out I have a gluten intolerance right before Thanksgiving. My go to gluten free lunch is a big bowl of veggies and a rice based lean cuisine/healthy choice and some cheese; or a big bowl of veggies, some gf crackers/pretzels, some cheese and lunch meat. It is so filling and helps me keep on track. I really wish that in your meal plan (where SparkPeople will give you your meals for the week) you had a gluten free option. - 1/18/2013   1:54:07 PM
  • 1
    Holy cow! That's a lot of gluten free recipes. I printed almost all of them off to give to my neighbor. They are gluten free and have a ton of food allergies. Surely there's something in this group of recipes she can use. I also saved most of the recipes to my recipe collection. I'm especially interested in trying some of the bread recipes. - 1/18/2013   1:52:18 PM

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