20 Gluten Free Lunch Ideas That Will Make Your Taste Buds Dance

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I’ve attached a video for every recipe below from my favorite home cooks.

Gluten Free Lunch Ideas

Are you looking for tasty gluten-free lunch ideas? You’re in luck! There are many delicious and satisfying options that don’t contain gluten but still pack a flavorful punch. From crisp salads and hearty grain bowls to wraps made with gluten-free tortillas, you’ll find plenty of choices to keep your midday meals exciting.

Eating gluten-free doesn’t mean you have to give up your favorite foods. With a few simple swaps, you can enjoy sandwiches, pasta dishes, and even baked goods without the gluten. The key is to focus on naturally gluten-free ingredients like fruits, veggies, meats, eggs, and dairy. By getting creative with these wholesome foods, you can make lunches that are both nutritious and yummy.

Greek Salad

Here’s a tasty gluten-free Greek salad you can whip up for lunch:

Ingredients:

  • 1 cucumber, chopped
  • 2 tomatoes, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup kalamata olives
  • 1/2 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Directions:

  1. Chop the veggies and add them to a large bowl.

  2. Sprinkle in the olives and feta cheese.

  3. In a small jar, mix the olive oil, vinegar, oregano, salt, and pepper.

  4. Pour the dressing over the salad and toss gently.

  5. Let it sit for a few minutes before serving to let the flavors mingle.

You can enjoy this refreshing salad on its own or pair it with some gluten-free pita bread. It’s perfect for a light, healthy lunch that’s packed with Mediterranean flavors.

Quinoa Bowl

Here’s a tasty quinoa bowl you can whip up for lunch!

Ingredients:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 cucumber, diced
  • 1 tomato, chopped
  • 1/4 cup olives, sliced
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Directions:

  1. Rinse the quinoa in a fine mesh strainer.

  2. Cook quinoa in water or broth. Bring to a boil, then simmer for 15-20 minutes until water is absorbed.

  3. While quinoa cooks, chop your veggies.

  4. Fluff the cooked quinoa with a fork and let it cool slightly.

  5. Mix quinoa with chopped vegetables in a bowl.

  6. Drizzle with olive oil and lemon juice. Add salt and pepper.

  7. Toss everything together and enjoy your yummy quinoa bowl!

You can add extra toppings like feta cheese, chickpeas, or grilled chicken if you want. Feel free to swap out veggies based on what you like or have on hand. This bowl is super easy to customize!

Tuna Salad Lettuce Wraps

You’ll love these easy, gluten-free tuna salad lettuce wraps! They’re perfect for a quick lunch.

Ingredients:

  • 1 can tuna, drained
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • 1/4 cup diced celery
  • 1/4 cup diced carrots
  • 2 tablespoons chopped green onions
  • Salt and pepper to taste
  • Lettuce leaves for wrapping

Directions:

  1. In a bowl, break up the tuna with a fork.

  2. Add mayo, lemon juice, celery, carrots, and green onions. Mix well.

  3. Season with salt and pepper to your liking.

  4. Spoon the tuna mixture onto lettuce leaves.

  5. Wrap the lettuce around the filling and enjoy!

You can make these wraps ahead of time. Just keep the tuna salad and lettuce separate until ready to eat. They’ll stay fresh in the fridge for up to 3 days.

Feel free to add extras like diced pickles or capers for more flavor. You can also swap the mayo for mashed avocado if you prefer.

Grilled Chicken And Vegetable Skewers

Ingredients:

  • 1 pound boneless chicken breasts, cut into cubes
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Wooden skewers, soaked in water

Directions:

  1. Mix olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.

  2. Add chicken to the mixture and marinate for 30 minutes in the fridge.

  3. Thread chicken and veggies onto skewers, alternating pieces.

  4. Preheat your grill to medium-high heat.

  5. Place skewers on the grill and cook for 10-12 minutes, turning occasionally.

  6. Check that chicken is cooked through before serving.

Enjoy your tasty and colorful gluten-free lunch!

Rice Paper Rolls

You’ll need these ingredients:

  • Rice paper wrappers
  • Rice vermicelli noodles
  • Cooked chicken or tofu
  • Carrots
  • Cucumber
  • Lettuce
  • Fresh herbs (mint, cilantro, basil)
  • Gluten-free soy sauce
  • Peanut sauce (optional)

Here’s how to make them:

  1. Soak rice paper in warm water for 10-15 seconds.

  2. Place softened wrapper on a damp towel.

  3. Add a small handful of noodles, protein, and veggies in the center.

  4. Fold bottom edge over filling, then fold in sides.

  5. Roll tightly from the bottom up.

  6. Repeat with remaining ingredients.

  7. Serve with gluten-free soy sauce or peanut sauce for dipping.

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You can customize your rolls with different fillings. Try adding avocado, bell peppers, or mango for variety. These rolls are perfect for a light, refreshing lunch!

Corn Tortilla Tacos

You’ll love these easy gluten-free tacos for lunch! Here’s what you need:

Ingredients:

  • Corn tortillas
  • Ground beef or turkey
  • Taco seasoning (gluten-free)
  • Shredded lettuce
  • Diced tomatoes
  • Shredded cheese
  • Sour cream
  • Salsa

Directions:

  1. Brown the meat in a pan. Add taco seasoning and water. Simmer until thickened.

  2. Warm the corn tortillas in a skillet or microwave.

  3. Fill each tortilla with meat, lettuce, tomatoes, cheese, sour cream, and salsa.

  4. Fold and enjoy your delicious gluten-free tacos!

You can mix it up by trying different toppings like avocado, black beans, or corn. These tacos are perfect for a quick and tasty lunch that’s naturally gluten-free.

Baked Sweet Potato With Toppings

You’ll love this easy and tasty gluten-free lunch idea! Here’s what you need:

Ingredients:

  • 1 medium sweet potato
  • 1/2 tablespoon olive oil
  • Salt and pepper to taste
  • 1/4 cup black beans, cooked
  • 1/4 cup diced avocado
  • 1/4 cup diced tomatoes
  • 1/4 cup corn kernels, cooked

Directions:

  1. Preheat your oven to 400°F (200°C).

  2. Scrub the sweet potato and prick it with a fork several times.

  3. Rub the potato with olive oil and sprinkle with salt and pepper.

  4. Bake for 45-60 minutes until it’s soft when squeezed.

  5. Cut the potato open and fluff the inside with a fork.

  6. Top with black beans, avocado, tomatoes, and corn.

You can mix and match toppings based on what you like. Try adding a dollop of Greek yogurt or a sprinkle of cheese for extra flavor. Enjoy your colorful and nutritious lunch!

Caprese Salad

Here’s what you’ll need for a tasty gluten-free Caprese salad:

  • 1 ripe tomato
  • 1 ripe peach
  • 12-14 fresh basil leaves
  • 6 oz ball of fresh mozzarella
  • Balsamic vinegar
  • Extra virgin olive oil

Now, let’s make this delicious salad:

  1. Slice the tomato, peach, and mozzarella into 1/2-inch thick slices.

  2. On a plate, layer the tomato, peach, and cheese slices.

  3. Place whole basil leaves between the layers.

  4. Drizzle some extra virgin olive oil over the top.

  5. Add a splash of balsamic vinegar for extra flavor.

That’s it! Your gluten-free Caprese salad is ready to enjoy. It’s perfect for a light lunch or as a side dish. The sweet peach adds a fun twist to the classic recipe.

Zucchini Noodles With Pesto

Ingredients:

  • 4 medium zucchini
  • 1/4 cup pesto
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Directions:

  1. Spiralize your zucchini to make noodles. If you don’t have a spiralizer, use a vegetable peeler to create long strips.

  2. Place the zucchini noodles in a colander. Sprinkle with a pinch of salt and let them sit for 10 minutes to release excess water.

  3. Heat olive oil in a large pan over medium heat. Add minced garlic and cook for 30 seconds.

  4. Add the cherry tomatoes to the pan. Cook for 2-3 minutes until they start to soften.

  5. Pat the zucchini noodles dry with a paper towel. Add them to the pan and cook for 2-3 minutes, tossing gently.

  6. Remove the pan from heat. Stir in the pesto, making sure to coat the noodles evenly.

  7. Season with salt and pepper to taste.

  8. Serve your zucchini noodles hot and enjoy your gluten-free, veggie-packed lunch!

Lentil Soup

Here’s what you’ll need to make a tasty gluten-free lentil soup:

  • 1 cup dried lentils
  • 4 cups vegetable broth
  • 1 diced onion
  • 2 chopped carrots
  • 2 diced celery stalks
  • 2 minced garlic cloves
  • 1 can diced tomatoes
  • 1 tbsp olive oil
  • 1 tsp cumin
  • Salt and pepper to taste

Now let’s make the soup:

  1. Heat olive oil in a large pot. Add onion, carrots, celery, and garlic. Cook for 5 minutes until soft.

  2. Stir in lentils, broth, tomatoes, and cumin. Bring to a boil.

  3. Reduce heat, cover, and simmer for 30 minutes. Stir now and then.

  4. Check if lentils are tender. If not, cook for 5-10 more minutes.

  5. Season with salt and pepper.

Your gluten-free lentil soup is ready! Enjoy it hot with some crusty gluten-free bread on the side.

Egg And Vegetable Frittata

You’ll need:

  • 6 eggs
  • 1/4 cup milk (dairy-free if needed)
  • Salt and pepper
  • 1 bell pepper, chopped
  • 1 cup spinach
  • 1/2 cup mushrooms, sliced
  • 1 tablespoon olive oil
  • Optional: 1/4 cup cheese (dairy-free if needed)
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Here’s how to make it:

  1. Turn your oven on to 350°F (175°C).

  2. Mix eggs, milk, salt, and pepper in a bowl.

  3. Heat oil in an oven-safe pan. Add veggies and cook for 2-3 minutes.

  4. Pour the egg mix over the veggies.

  5. If using cheese, sprinkle it on top.

  6. Cook on the stove for 3-4 minutes until edges set.

  7. Put the pan in the oven for about 15 minutes.

  8. The frittata is done when it’s puffy and golden.

  9. Let it cool for a few minutes, then slice and enjoy!

This yummy frittata is perfect for a quick lunch. You can change up the veggies based on what you like or have on hand. It’s naturally gluten-free and can be made dairy-free too!

Sushi Rolls (With Gluten-Free Soy Sauce)

You’ll need:

  • Nori sheets
  • Sushi rice
  • Rice vinegar
  • Gluten-free soy sauce
  • Cucumber
  • Avocado
  • Carrots
  • Bell peppers
  • Your choice of protein (salmon, tuna, or tofu)
  • Bamboo sushi mat

Directions:

  1. Cook the sushi rice and mix with rice vinegar.

  2. Place a nori sheet on your bamboo mat.

  3. Spread a thin layer of rice on the nori, leaving a small strip at the top.

  4. Add your veggies and protein in a line across the middle.

  5. Using the mat, roll the sushi tightly.

  6. Wet the end of the nori to seal the roll.

  7. Cut into pieces with a sharp knife.

  8. Serve with gluten-free soy sauce for dipping.

Try different fillings like cucumber and avocado for a simple roll, or get creative with bell peppers and carrots for extra crunch. You can even make “sushi boats” using cucumber slices as a base instead of nori.

Remember to always check your ingredients to make sure they’re gluten-free. With these easy steps, you’ll be enjoying homemade sushi in no time!

Stuffed Bell Peppers

You’ll need these ingredients:

  • 4 bell peppers, any color
  • 1 pound ground beef
  • 1 cup cooked rice
  • 1 diced onion
  • 1 cup shredded cheddar cheese
  • 1 cup gluten-free beef broth
  • 2 tablespoons chopped parsley
  • Salt and pepper to taste
  • Gluten-free breadcrumbs (optional)

Here’s how to make them:

  1. Preheat your oven to 380°F (193°C).

  2. Cut the tops off the peppers and remove the seeds.

  3. Mix the ground beef, rice, onion, half the cheese, and parsley in a bowl.

  4. Add half the broth and season with salt and pepper. Mix well.

  5. Stuff the peppers with the mixture and place them in a baking dish.

  6. Pour the remaining broth over the peppers.

  7. Cover with foil and bake for 35-45 minutes.

  8. For a crispy top, remove the foil for the last 10 minutes and sprinkle with breadcrumbs and remaining cheese.

  9. Broil for a few minutes until golden brown.

Your stuffed peppers are ready to enjoy! They’re a tasty and filling gluten-free lunch option.

Chicken Or Shrimp Stir-Fry With Rice

Here’s a tasty gluten-free lunch idea you’ll love:

Ingredients:

  • 1 cup cooked rice
  • 1/2 pound chicken or shrimp
  • 1 cup mixed veggies (broccoli, peppers, carrots)
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon oil
  • 1 clove garlic, minced
  • 1 teaspoon ginger, grated
  • Salt and pepper to taste

Directions:

  1. Cook rice according to package instructions.

  2. Cut chicken or shrimp into bite-sized pieces.

  3. Heat oil in a large skillet over medium-high heat.

  4. Add chicken or shrimp and cook for 3-5 minutes until browned.

  5. Toss in veggies, garlic, and ginger. Stir-fry for 2-3 minutes.

  6. Pour in soy sauce and stir to coat everything.

  7. Cook for another 2-3 minutes until veggies are crisp-tender.

  8. Serve hot over rice and enjoy your yummy gluten-free meal!

Hummus And Vegetable Platter

You’ll need:

  • 1 container of store-bought hummus (or homemade if you prefer)
  • 1 cucumber, sliced
  • 1 bell pepper, cut into strips
  • 1 carrot, cut into sticks
  • Cherry tomatoes
  • Kalamata olives
  • Gluten-free pita chips or crackers

Directions:

  1. Grab a large platter or cutting board.

  2. Spoon the hummus into a bowl and place it in the center of your platter.

  3. Arrange the sliced cucumber, bell pepper strips, and carrot sticks around the hummus bowl.

  4. Scatter cherry tomatoes and olives in the empty spaces.

  5. Place gluten-free pita chips or crackers on one side of the platter.

  6. For extra flair, sprinkle some paprika on top of the hummus and drizzle with a bit of olive oil.

Your colorful and tasty hummus platter is ready to enjoy! It’s perfect for a light lunch or snack. Feel free to add or swap veggies based on what you like or have on hand.

Turkey And Avocado Roll-Ups

You’ll love these tasty and easy-to-make turkey and avocado roll-ups! They’re perfect for a quick gluten-free lunch. Here’s what you need:

Ingredients:

  • Sliced turkey breast
  • Ripe avocado
  • Pesto sauce
  • Alfalfa sprouts or bean sprouts
  • Lemon juice
  • Salt and pepper
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Directions:

  1. Lay out your turkey slices on a clean surface.

  2. Spread a thin layer of pesto on each slice.

  3. Slice the avocado and sprinkle with a little lemon juice, salt, and pepper.

  4. Place avocado slices on one edge of the turkey.

  5. Add a small handful of sprouts on top of the avocado.

  6. Carefully roll up the turkey, keeping it tight as you go.

  7. Once rolled, slice each roll-up in half.

That’s it! Your turkey and avocado roll-ups are ready to enjoy. They’re fresh, filling, and full of flavor. You can make a bunch ahead of time for easy grab-and-go lunches throughout the week.

Chickpea Salad

You’ll love this tasty and easy chickpea salad! Here’s what you need:

Ingredients:

  • 2 cans chickpeas, drained and rinsed
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh herbs (parsley or mint), chopped

Directions:

  1. In a large bowl, mix the olive oil, lemon juice, garlic, salt, and pepper.

  2. Add the chickpeas, cucumber, tomatoes, onion, and herbs to the bowl.

  3. Toss everything together until well combined.

  4. Taste and adjust seasoning if needed.

  5. Chill for 30 minutes before serving to let the flavors mingle.

This salad is perfect for a quick lunch or side dish. You can add other veggies you like or have on hand. Try it with avocado, bell peppers, or corn for extra crunch and flavor.

Feel free to double the recipe and keep leftovers in the fridge for up to 3 days. The salad tastes even better the next day!

Loaded Baked Potato

You’ll love this tasty gluten-free lunch idea! Here’s what you need:

Ingredients:

  • 4 large russet potatoes
  • 1/4 cup olive oil
  • 1 cup shredded cheddar cheese
  • 1/2 cup sour cream
  • 4 slices bacon, cooked and crumbled
  • 2 tablespoons chives, chopped
  • Salt and pepper to taste

Directions:

  1. Preheat your oven to 425°F (220°C).

  2. Scrub the potatoes and poke them with a fork. Rub olive oil on the skins.

  3. Place potatoes directly on the oven rack. Bake for about 45-60 minutes until tender.

  4. Let the potatoes cool slightly. Cut them in half and scoop out most of the insides.

  5. Mix the potato insides with half the cheese, sour cream, salt, and pepper.

  6. Spoon the mixture back into the potato skins. Top with remaining cheese.

  7. Bake for another 10-15 minutes until the cheese melts.

  8. Add bacon bits and chives on top.

Now you have a yummy gluten-free loaded baked potato! Enjoy your lunch!

Chili Con Carne

Ready to make a tasty gluten-free chili con carne? Here’s what you’ll need:

Ingredients:

  • 500g ground beef
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 red pepper, chopped
  • 400g canned chopped tomatoes
  • 400g canned kidney beans, drained
  • 2 tbsp tomato puree
  • 1 tsp oregano
  • 1 gluten-free beef stock cube
  • Salt and pepper to taste
  • Water as needed

Directions:

  1. Brown the beef in a large pot over medium heat. Add onions and cook until soft.

  2. Toss in garlic, red pepper, and spices. Stir for a few minutes.

  3. Pour in tomatoes, tomato puree, and crumble in the stock cube. Add a splash of water if needed.

  4. Simmer with the lid on for 20 minutes, stirring occasionally.

  5. Add kidney beans and cook for another 10 minutes.

  6. Take off the heat and let it sit for a few minutes before serving.

Your gluten-free chili con carne is now ready! Serve it with rice or your favorite gluten-free sides for a hearty, comforting meal.

Gluten-Free Sandwich Using Alternative Bread

Want to enjoy a tasty sandwich without gluten? Try this easy recipe using alternative bread!

Ingredients:

  • 2 slices of gluten-free bread (cauliflower rounds or lettuce wraps)
  • 2-3 slices of deli meat
  • 1 slice of cheese
  • Lettuce leaf
  • Butter or dairy-free spread
  • Garlic salt (optional)

Directions:

  1. Lay out your gluten-free bread slices on a clean surface.

  2. Spread a thin layer of butter or dairy-free alternative on each slice.

  3. Sprinkle a bit of garlic salt on the butter if you’d like extra flavor.

  4. Place cheese on one slice of bread, then add your deli meat.

  5. Top with a crisp lettuce leaf for some crunch.

  6. Put the other slice of bread on top and gently press down.

  7. Cut your sandwich in half if you want smaller pieces.

There you have it! A simple, yummy gluten-free sandwich perfect for lunch. Feel free to add your favorite veggies or condiments to make it your own.