Gluten-Free Lunch Ideas
Updated Sep 13, 2022
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Looking for a simple, yet healthy and satisfying lunch minus the gluten? From simple sandwich alternatives to filling salads to creative spins on classics, this collection features easy, gluten-free lunch ideas designed for enjoying at home, at work, or in a school lunch box.
Need more inspiration? Be sure to browse through my favorite easy gluten-free dinner ideas or all of my gluten-free recipes.
Eating gluten-free can be overwhelming. From learning to check every label to navigating dining out, to packing lunches for work and school, it is a lot to manage.
Whether you or your child has Celiac Disease, a wheat allergy, or gluten intolerance, I have you covered with simple, healthy gluten-free lunch ideas that won't break the bank!
Simple Gluten-Free Lunch Ideas
When it comes to lunch, sandwiches are often a staple. But finding decent gluten-free bread can be hard and expensive, leaving you wondering what to make for lunch. Think outside the bread with these creative, yet easy, gluten-free lunches.
- Rice Cake Sandwich: Spread rice cakes with nut butter, cream cheese, or hummus, and top with fruit, veggies, or jelly as desired. If packing for lunch, avoid adding fruit or vegetables with a lot of moisture content, as that may make your rice cake soggy. Cream cheese and/or soy/nut butter with jelly works well for packing.
- Oat Pancakes: Gluten-free pancakes make a perfect stand-in for bread for a peanut butter sandwich. Spread peanut butter on a banana oat pancake, top with an additional pancake, and pack for lunch or enjoy immediately. This is a favorite!
- Gluten-Free Wraps: I find it much easier to find affordable gluten-free wraps than decent gluten-free bread. Use those wraps to make a turkey club wrap, veggie wrap, or any sandwich filling you like.
- DIY Nachos: When you have leftover taco meat or refried beans, use them to make a DIY Nacho Lunchable. Pack chips, cheese, taco meat, beans, and your favorite toppings in separate components and assemble at lunch.
- Taco Salad: Not in the mood for nachos, but still have leftovers from taco night? Whip up a quick and easy taco salad. If packing, keep tortilla chips on the side until ready to enjoy.
- Rice & Beans: Make a batch of Instant Pot Rice and Beans for a simple, yet satisfying lunch to enjoy throughout the week. Alternatively, serve leftover Instant Pot Cilantro Lime Rice or Instant Pot Spanish Rice and top with black beans, pinto beans, cheese, avocado, etc.
- Gluten-Free Crackers with Cheese: Pair your favorite gluten-free crackers with cubed cheese, some fresh veggies, berries, and Homemade Larabars for one of the easiest lunches ever!
- Use leftovers. Make a big batch of soup or chili? Never underestimate the power of leftovers for lunch. Using leftovers from a gluten-free dinner makes lunch a breeze and cuts down on food waste.
Gluten-Free Lunch Recipes
These gluten-free recipes are perfect for meal-prepping or whipping up a quick gluten-free lunch.
1. Mediterranean Chickpea Salad
Whether you serve this flavorful chickpea salad on its own or in a gluten-free pita wrap, it is sure to become a favorite! It is light, filling, and full of flavor!
2. Chickpea Avocado Salad
Instead of using something that resembles bread, why try serving Chickpea Avocado Salad in a hollowed-out avocado? It makes a delicious, healthy, gluten-free lunch!
3. Egg Salad
Egg salad is one of the easiest make-ahead lunch recipes--and this one has amazing flavor! Serve it with gluten-free crackers or with mini bell peppers for scooping.
4. Waldorf Chicken Salad
This is not your average chicken salad! It is tangy, bright, crunchy, and super filling! Serve it on a bed of greens or with your favorite gluten-free crackers.
5. Greek Quinoa Salad
This hearty, protein-packed salad is one of my favorite gluten-free recipes to prep on a weekend and enjoy for simple lunches throughout the week.
6. Quinoa Spinach Salad
Light and satisfying, this Lemon Quinoa Salad is another great gluten-free lunch option to meal prep in advance.
7. Mexican Quinoa Salad
Love Tex-Mex flavors? You will love this spin on a quinoa salad. Made with black beans, tomatoes, corn, and a cumin lime dressing, this gluten-free salad is a perfect lunch to pack or enjoy at home.
8. Baked Oatmeal Cups
Enjoy the flavors of a classic PB&J sandwich in a gluten-free muffin. These oatmeal cups freeze well and taste good warm or cold. Perfect for lunch!
9. Tossed Greek Salad
Whip up Panera's famous salad with ease and significantly less money! Omit the croutons and enjoy it with grilled chicken marinated in my Greek yogurt chicken marinade or canned chickpeas for a hearty, gluten-free lunch.
10. Easy Baked Tostadas
While these tostadas don't pack well, they are a super quick option for a gluten-free lunch at home. Top them with your favorite taco toppings for a quick spin on taco pizza.
11. Broccoli Apple Salad
This salad has it all! Vegetables, fruit, and protein from the edamame. It is light and refreshing, yet makes a satisfying gluten-free lunch.
12. Texas Caviar
You may think of this recipe as a chip dip, but I feel it makes a phenomenal lunch. Made with black-eyed peas and beans, this recipe is full of protein and makes a hearty gluten-free lunch option.
13. Homemade Quinoa Burgers
These gluten-free burgers don't need buns! They are hearty, filling, and tasty served on top of salad.
14. Spring Rolls
Fresh, light, and incredibly flavorful, these spring rolls make a simple, healthy gluten-free lunch. Prepare up to 24 hours in advance, wrap them individually in plastic wrap or parchment paper, and layer in an airtight container.
15. Stuffed Sweet Potatoes
I love to prepare a large batch of Instant Pot Sweet Potatoes and then warm them up for lunch throughout the week. Top with canned black beans or leftover chili, and enjoy a tasty, healthy, gluten-free lunch!
16. BBQ Chicken Salad
Made with sweet corn, sharp red onions, juicy tomatoes, fresh cucumber, shredded cheese, crunchy tortilla chips, and a barbecue ranch dressing, you will love the flavor of this salad and rest easy knowing it is gluten-free.
17. Southwest Chicken Salad
A cobb salad meets southwest flavors in this delicious salad recipe. It is another great example of how healthy and gluten-free does not mean boring!
I hope these gluten-free lunch ideas help to make eating or packing a lunch less overwhelming for you!
Thanks so much for these recipes and ideas for a healthy gluten free lunches. Going back to work after years, in a place with only 30 minute lunch, which actually works, will not give time to grab take-out which usually isn't healthy gluten free. I'm supposed to stay away from beef and processed foods as well. I emailed myself about a dozen ideas. Lots will be good using leftover chicken or salad items from dinners as well.
Hi Pat! I am honored this helped give you a place to start. I wish you all the best in your transition back to work -- and hope it is filled with great lunches 😉
Thanks for the inspiration! My son was recently diagnosed and has to go gluten-free like me and my daughter. I got them these bento boxes from pottery barn and they are perfect for these types of lunches. Hope you have a great back to school week!
I am sorry for your son's diagnosis, but glad you found this resource! I hope you have a great start to the school year as well!