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Gluten-Free Lunch Menu

Quick and flavorful gluten-free meals that you can mix and match to avoid the lunch rut, packed with proteins, veggies, and tasty sauces.
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Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Lunch, Meal Prep
Cuisine: Gluten-Free, Healthy
Calories: 500
Ingredients Method Notes

Ingredients
  

Proteins
  • 2 cups grilled chicken thighs Pan-seared and seasoned.
  • 1 can canned tuna Flaked after draining.
  • 1 cup smoked salmon
  • 4 large hard-boiled eggs Chopped.
  • 1 can chickpeas Drained and rinsed.
  • 14 oz extra-firm tofu Pressed and cubed.
  • 1 lb shrimp Sautéed with spices.
Grains & Starches
  • 2 cups quinoa Cooked.
  • 2 cups brown rice Cooked.
  • 2 cups cubed sweet potatoes Roasted with olive oil and paprika.
  • 4 pieces gluten-free corn tortillas
  • 4 pieces rice cakes
Leafy Bases
  • 4 cups baby spinach
  • 4 cups arugula
  • 4 cups kale Massaged.
  • 4 cups romaine
Crunch & Color
  • 1 cup cucumber Sliced.
  • 1 cup cherry tomatoes Halved.
  • 1 cup bell peppers Sliced.
  • 1 cup shredded carrots
  • 1 whole red onion Minced.
  • 1 cup radishes Sliced.
  • 1 cup cabbage Shredded.
Creamy Elements
  • 1 whole avocado Mashed or sliced.
  • 1 cup Greek yogurt Or dairy-free yogurt.
  • 1 cup feta cheese Or vegan feta.
  • 1 cup hummus
  • 2 tbsp tahini
Flavor Bombs
  • 1/2 cup kalamata olives
  • 2 tbsp capers
  • 1/4 cup pickled onions
  • 1/4 cup fresh herbs Cilantro, dill, or parsley.
  • 1 whole jalapeño Sliced for spice.
Dressings & Sauces
  • 1/4 cup olive oil
  • 1 whole lemon Juiced.
  • 2 tbsp apple cider vinegar
  • 1 tbsp Dijon mustard Check label for gluten-free.
  • 2 tbsp tamari GF soy sauce.
  • 1 tbsp sriracha Check label for gluten-free.
  • 1 cup salsa verde
  • 1/4 cup pesto Check for gluten-free.
Spices
  • 1 tbsp smoked paprika
  • 1 tbsp cumin
  • 1 tbsp garlic powder
  • 1 tbsp chili flakes
  • 1 tbsp everything bagel seasoning
  • 1 tbsp salt
  • 1 tbsp black pepper
Optional Add-Ons
  • 1/2 cup pumpkin seeds
  • 1/2 cup almonds
  • 1/2 cup pistachios
  • 1/4 cup sesame seeds
  • 2 sheets nori strips
  • 2 whole lime wedges For serving.

Method
 

Preparation
  1. Cook 2 cups quinoa or brown rice.
  2. Roast a tray of cubed sweet potatoes (olive oil, salt, smoked paprika, 425°F/220°C, for 25 minutes).
  3. Season chicken with salt, pepper, paprika; pan-sear till cooked through.
  4. Drain and flake canned tuna.
  5. Press and cube tofu, then pan-fry with tamari until crispy.
Chopping Vegetables
  1. Slice cucumbers, bell peppers, and radishes.
  2. Halve cherry tomatoes.
  3. Shred carrots and mince fresh herbs. Store each in containers.
Mixing Sauces
  1. Lemon-Tahini: Mix 2 tbsp tahini, juice of 1 lemon, 1 tbsp olive oil, a pinch of salt, and a splash of water to thin.
  2. Herby Yogurt: Combine 1/2 cup yogurt, 1 tbsp lemon, 1 tbsp chopped dill or parsley, a pinch of garlic powder, and salt.
  3. Spicy Tamari: Whisk together 2 tbsp tamari, 1 tsp sesame oil, 1 tsp honey or maple syrup, and chili flakes.
Assembling Lunch
  1. Pick one option: Mediterranean Power Bowl, Tuna Avocado Rice Cakes, Sweet Chili Tofu Bowl, Smoked Salmon Crunch Wrap, Southwest Shrimp Salad, or Egg & Greens Protein Box.

Notes

Store components separately to keep them fresh. Use divided containers for assembling lunches. Dress at the last minute to keep greens crisp.