15 Yummy Gluten Free Recipes For Lunch

Gluten Free Recipes For Lunch can be both healthy and delicious, whether you’re gluten-intolerant or simply looking to eat cleaner. Following a gluten-free diet can help reduce inflammation, improve digestion, and boost overall energy levels, especially for those with gluten sensitivities or celiac disease. Lunchtime is a crucial part of the day when your body needs a nourishing meal to stay focused and energized, so making smart food choices really matters. The good news is that gluten-free doesn’t mean flavor-free—these recipes are easy to make, incredibly satisfying, and perfect for enjoying at home, packing for school, or taking to work.

Gluten Free Recipes For Lunch

1. Grilled Chicken Salad with Avocado & Lime Dressing

This fresh and protein-packed Grilled Chicken Salad with Avocado & Lime Dressing is a perfect gluten-free lunch option that’s both light and satisfying. Tender grilled chicken breast pairs beautifully with crisp greens, creamy avocado, and a zesty homemade lime dressing. It’s a wholesome meal that comes together in minutes—ideal for meal prep or a quick weekday lunch.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 4 cups mixed salad greens (spinach, arugula, romaine)
• 1 ripe avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup shredded carrots

For the Lime Dressing:

• 1 ripe avocado
• Juice of 1 lime
• 1 tablespoon olive oil
• 1 tablespoon water (to thin if needed)
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Season chicken breast with olive oil, garlic powder, salt, and pepper. Grill over medium heat for 6–7 minutes per side or until cooked through. Let rest and slice.
2. In a blender, combine avocado, lime juice, olive oil, garlic, and seasoning to make the dressing. Add a splash of water to thin if needed.
3. Arrange greens, tomatoes, red onion, carrots, and avocado slices in a bowl. Top with grilled chicken and drizzle with dressing.

Nutritional Information (Per Serving):

• Calories: 410
• Protein: 32g
• Carbohydrates: 14g
• Fat: 26g
• Fiber: 9g
• Sugar: 3g

This salad is rich in healthy fats, protein, and fiber, making it a well-balanced and energizing lunch option.

2. Quinoa & Roasted Veggie Bowl

The Quinoa & Roasted Veggie Bowl is a colorful, nutrient-packed gluten-free lunch that’s both hearty and wholesome. With fluffy quinoa as the base and a medley of oven-roasted vegetables, this bowl delivers a perfect balance of fiber, plant-based protein, and essential nutrients. It’s easy to prep ahead and tastes great warm or cold.

Ingredients:

• 1 cup quinoa (uncooked)
• 2 cups water or vegetable broth
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 cup broccoli florets
• 1 small red onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• 1/4 teaspoon smoked paprika (optional)
• 1 tablespoon lemon juice (for garnish)
• Fresh parsley or cilantro (for garnish)

Instructions:

1. Preheat oven to 400°F (200°C). Toss chopped vegetables with olive oil, garlic powder, salt, pepper, and paprika. Roast on a baking sheet for 20–25 minutes or until tender and slightly charred.
2. Meanwhile, rinse quinoa under cold water. Cook in water or broth over medium heat for 15–20 minutes until fluffy and all liquid is absorbed.
3. In a bowl, layer quinoa and top with roasted vegetables. Drizzle with lemon juice and garnish with fresh herbs.

Nutritional Information (Per Serving):

• Calories: 370
• Protein: 11g
• Carbohydrates: 50g
• Fat: 14g
• Fiber: 8g
• Sugar: 5g

This bowl is gluten-free, vegan, and loaded with antioxidants, making it a perfect choice for a clean, energizing lunch.

3. Chickpea Salad Lettuce Wraps

Chickpea Salad Lettuce Wraps are a fresh, crunchy, and satisfying gluten-free lunch option that’s also vegetarian and high in fiber. Mashed chickpeas are mixed with flavorful ingredients like creamy yogurt or mayo, herbs, and crunchy veggies, then scooped into crisp lettuce leaves for a light but filling handheld meal.

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• 2 tablespoons plain Greek yogurt or gluten-free mayo
• 1 teaspoon Dijon mustard
• 1/4 cup finely chopped celery
• 1/4 cup grated carrot
• 2 tablespoons red onion, finely diced
• 1 tablespoon chopped fresh parsley
• Juice of 1/2 lemon
• Salt and pepper to taste
• 8 large lettuce leaves (Romaine, butter lettuce, or iceberg)

Instructions:

1. In a mixing bowl, mash the chickpeas with a fork until slightly chunky.
2. Add yogurt or mayo, mustard, celery, carrot, red onion, parsley, lemon juice, salt, and pepper. Mix until combined.
3. Spoon the chickpea salad into the center of each lettuce leaf. Fold and serve immediately or chill before serving.

Nutritional Information (Per Serving – 2 wraps):

• Calories: 240
• Protein: 9g
• Carbohydrates: 28g
• Fat: 10g
• Fiber: 7g
• Sugar: 3g

These wraps are perfect for a light lunch or snack and are easy to customize with additional herbs or veggies. They’re great for meal prep and pack well in lunchboxes, too.

4. Gluten-Free Turkey Meatballs with Zucchini Noodles

Gluten-Free Turkey Meatballs with Zucchini Noodles is a flavorful and protein-rich lunch that skips the carbs without sacrificing comfort. Juicy turkey meatballs seasoned with herbs and spices are served over spiralized zucchini noodles (“zoodles”) for a lighter, gluten-free twist on traditional spaghetti and meatballs.

Ingredients:

For the Meatballs:

• 1 lb ground turkey
• 1/4 cup gluten-free breadcrumbs or almond flour
• 1 egg
• 2 cloves garlic, minced
• 1/4 cup grated Parmesan cheese (optional)
• 1 teaspoon dried Italian seasoning
• Salt and pepper to taste
• 1 tablespoon olive oil (for cooking)

For the Zucchini Noodles:

• 2 medium zucchinis, spiralized
• 1 teaspoon olive oil
• Salt and pepper to taste

Optional for Serving:

• 1/2 cup marinara sauce (gluten-free)
• Fresh basil or parsley for garnish

Instructions:

1. In a bowl, mix ground turkey, breadcrumbs (or almond flour), egg, garlic, Parmesan, Italian seasoning, salt, and pepper. Form into 12 small meatballs.
2. Heat olive oil in a skillet over medium heat. Add meatballs and cook for 10–12 minutes, turning to brown all sides until fully cooked.
3. In another skillet, heat 1 teaspoon olive oil and sauté zucchini noodles for 2–3 minutes until just tender. Season with salt and pepper.
4. Serve meatballs on top of zoodles with a spoonful of marinara and fresh herbs.

Nutritional Information (Per Serving – 3 meatballs + 1 cup zoodles):

• Calories: 320
• Protein: 28g
• Carbohydrates: 8g
• Fat: 19g
• Fiber: 2g
• Sugar: 3g

This dish is low in carbs, gluten-free, and full of lean protein—making it a satisfying and guilt-free lunch option that feels indulgent.

5. Stuffed Bell Peppers with Ground Beef & Rice

Stuffed Bell Peppers with Ground Beef & Rice is a classic comfort dish made gluten-free with wholesome ingredients. Colorful bell peppers are filled with a savory mix of lean ground beef, rice, tomatoes, and spices, then baked until perfectly tender. It’s a well-balanced, satisfying lunch that’s easy to prep ahead and reheat.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 lb lean ground beef
• 1 cup cooked white or brown rice
• 1/2 onion, finely chopped
• 2 cloves garlic, minced
• 1 cup canned diced tomatoes (with juice)
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional, for topping)
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. In a skillet, heat olive oil over medium heat. Add onion and garlic, sauté until soft. Add ground beef and cook until browned. Stir in tomatoes, rice, and seasonings.
3. Stuff the mixture into each bell pepper and place them in the baking dish. Top with cheese if desired.
4. Cover with foil and bake for 30 minutes. Uncover and bake another 10–15 minutes until peppers are tender and cheese is bubbly.

Nutritional Information (Per Stuffed Pepper):

• Calories: 350
• Protein: 24g
• Carbohydrates: 20g
• Fat: 18g
• Fiber: 4g
• Sugar: 5g

These stuffed peppers are naturally gluten-free, hearty, and full of flavor—perfect for a nutritious, filling lunch that holds up well for leftovers too.

6. Sweet Potato & Black Bean Tacos

Sweet Potato & Black Bean Tacos are a flavorful, gluten-free lunch option that’s packed with plant-based protein, fiber, and vibrant spices. The roasted sweet potatoes offer a natural sweetness that pairs perfectly with smoky black beans and your favorite taco toppings, all wrapped in gluten-free corn tortillas.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 (15 oz) can black beans, drained and rinsed
• 1/4 teaspoon garlic powder
• 8 small gluten-free corn tortillas

Optional Toppings:

• Diced avocado
• Shredded red cabbage
• Fresh cilantro
• Lime wedges
• Salsa or dairy-free sour cream

Instructions:

1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, chili powder, cumin, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, turning halfway through.
2. While the potatoes roast, heat black beans in a small pot with garlic powder and a pinch of salt.
3. Warm tortillas in a skillet or microwave. Fill each with roasted sweet potatoes, black beans, and your favorite toppings.

Nutritional Information (Per 2 Tacos):

• Calories: 320
• Protein: 10g
• Carbohydrates: 45g
• Fat: 10g
• Fiber: 9g
• Sugar: 6g

These tacos are a satisfying, gluten-free lunch full of flavor, color, and nutrients—perfect for Meatless Mondays or any day you want something easy and wholesome.

7. Gluten-Free Chicken Fried Rice

Gluten-Free Chicken Fried Rice is a savory, satisfying lunch that brings your favorite takeout flavors home—without the gluten. Tender chicken, fluffy rice, and crisp vegetables are stir-fried in a gluten-free soy sauce blend for a quick and balanced meal that’s high in protein and full of flavor.

Ingredients:

• 2 cups cooked white or brown rice (preferably day-old)
• 1 tablespoon sesame oil or olive oil
• 1 lb boneless, skinless chicken breast, diced
• 2 eggs, lightly beaten
• 1 cup frozen peas and carrots
• 1/2 onion, diced
• 2 cloves garlic, minced
• 3 tablespoons gluten-free soy sauce (or tamari)
• 1 teaspoon grated ginger (optional)
• Salt and pepper to taste
• Green onions for garnish (optional)

Instructions:

1. Heat 1/2 tablespoon oil in a large skillet or wok over medium-high heat. Add diced chicken, season with salt and pepper, and cook until golden and fully cooked. Remove and set aside.
2. Add remaining oil to the pan. Sauté onion and garlic until fragrant, then stir in peas and carrots.
3. Push veggies to one side and scramble eggs on the other side of the pan. Once cooked, mix together.
4. Add rice and chicken back to the pan. Stir in gluten-free soy sauce and ginger. Toss until evenly coated and heated through.
5. Garnish with green onions if desired.

Nutritional Information (Per Serving):

• Calories: 390
• Protein: 28g
• Carbohydrates: 34g
• Fat: 15g
• Fiber: 3g
• Sugar: 3g

This dish is quick, budget-friendly, and perfect for using up leftovers while sticking to a gluten-free diet. Great for lunchboxes or meal prep!

8. Eggplant Parmesan

Eggplant Parmesan is a comforting and cheesy Italian-inspired dish made gluten-free with a crispy almond flour or gluten-free breadcrumb coating. Slices of eggplant are baked, not fried, then layered with marinara sauce and melted cheese—creating a hearty, meatless lunch that satisfies.

Ingredients:

• 1 large eggplant, sliced into 1/2-inch rounds
• 1/2 teaspoon salt
• 2 eggs, beaten
• 1 cup almond flour or gluten-free breadcrumbs
• 1 teaspoon dried Italian seasoning
• 1 1/2 cups gluten-free marinara sauce
• 1 1/2 cups shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• Fresh basil for garnish (optional)
• Olive oil spray or 2 tablespoons olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Sprinkle eggplant slices with salt and let sit for 15 minutes to draw out moisture. Pat dry with paper towels.
3. Dip each slice in beaten egg, then coat with almond flour mixed with Italian seasoning.
4. Arrange on baking sheet and drizzle or spray lightly with olive oil. Bake for 20–25 minutes, flipping halfway through, until golden brown.
5. In a baking dish, layer eggplant slices with marinara sauce and cheese. Repeat until all ingredients are used, finishing with cheese on top.
6. Bake for an additional 15 minutes, or until bubbly and golden. Garnish with basil.

Nutritional Information (Per Serving):

• Calories: 350
• Protein: 18g
• Carbohydrates: 20g
• Fat: 23g
• Fiber: 7g
• Sugar: 8g

This gluten-free version of a classic comfort food makes for a satisfying and nourishing lunch that can be prepped ahead and enjoyed throughout the week.

9. Gluten-Free Turkey & Hummus Wrap

Gluten-Free Turkey & Hummus Wrap is a quick, delicious, and nutrient-packed lunch option perfect for busy days. Lean turkey breast pairs with creamy hummus and fresh veggies, all wrapped up in a gluten-free tortilla for a handheld meal that’s both satisfying and easy to make.

Ingredients:

• 1 large gluten-free tortilla or wrap
• 4 oz sliced turkey breast (preferably nitrate-free)
• 2 tablespoons hummus (any flavor)
• 1/4 cup shredded lettuce
• 1/4 cup thinly sliced cucumber
• 1/4 cup shredded carrot
• 2 tablespoons sliced avocado (optional)
• Salt and pepper to taste

Instructions:

1. Lay the gluten-free tortilla flat on a clean surface.
2. Spread hummus evenly over the tortilla.
3. Layer turkey slices on top of the hummus.
4. Add shredded lettuce, cucumber, carrot, and avocado if using.
5. Season with salt and pepper.
6. Roll the tortilla tightly, slice in half if desired, and serve.

Nutritional Information (Per Wrap):

• Calories: 320
• Protein: 28g
• Carbohydrates: 25g
• Fat: 9g
• Fiber: 5g
• Sugar: 3g

This wrap is an excellent balance of protein, healthy fats, and fiber—ideal for a nutritious gluten-free lunch that keeps you energized throughout the day.

10. Caprese Chicken Sandwich on Gluten-Free Bread

Caprese Chicken Sandwich on Gluten-Free Bread brings together the classic Italian flavors of juicy grilled chicken, fresh mozzarella, ripe tomatoes, and basil, all drizzled with balsamic glaze and layered between slices of soft gluten-free bread. It’s a fresh, flavorful lunch that’s both gluten-free and easy to prepare.

Ingredients:

• 2 slices gluten-free bread
• 4 oz grilled chicken breast, sliced
• 2–3 slices fresh mozzarella cheese
• 3–4 slices ripe tomato
• Fresh basil leaves
• 1 tablespoon balsamic glaze or reduction
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Lightly toast the gluten-free bread slices.
2. Brush olive oil on the grilled chicken slices and season with salt and pepper.
3. Layer the mozzarella, tomato slices, and basil leaves on one slice of bread.
4. Add the grilled chicken on top, then drizzle with balsamic glaze.
5. Top with the second slice of bread and gently press together.
6. Cut in half and serve immediately.

Nutritional Information (Per Sandwich):

• Calories: 400
• Protein: 35g
• Carbohydrates: 30g
• Fat: 15g
• Fiber: 4g
• Sugar: 5g

This sandwich offers a perfect blend of lean protein, fresh veggies, and creamy cheese — making it a satisfying and elegant gluten-free lunch option.

FAQ

1. Are these gluten-free lunch recipes suitable for people with celiac disease?

Yes, all the recipes included are made with naturally gluten-free ingredients or gluten-free substitutes, making them safe and suitable for individuals with celiac disease or gluten intolerance.

2. Can I meal prep these gluten-free lunches ahead of time?

Absolutely! Many of these recipes, like the stuffed bell peppers, chicken fried rice, and quinoa bowls, keep well in the fridge and can be prepared in advance for easy grab-and-go lunches throughout the week.

3. Where can I find gluten-free substitutes for common ingredients?

Gluten-free ingredients like tortillas, bread, soy sauce, and breadcrumbs are widely available at most grocery stores in the gluten-free or health food sections. Online stores also offer a great variety of gluten-free products.

4. Are these recipes kid-friendly and suitable for school lunches?

Yes, most of these gluten-free lunch recipes are kid-friendly, easy to pack, and nutritious. Recipes like turkey wraps, chicken salad, and sweet potato tacos are especially popular with kids and make great school lunch options.