27 Delicious Gluten-Free Lunch Recipes for Every Taste

Eating gluten-free doesn’t mean you have to compromise on flavor, variety, or satisfaction—especially when it comes to lunch.

Whether you’re gluten-sensitive, have celiac disease, or simply prefer a gluten-free lifestyle, there are countless delicious options to enjoy in the middle of your day.

From hearty grain bowls and vibrant salads to savory wraps and protein-packed soups, gluten-free lunches can be both nourishing and exciting.

In this blog, we’ve curated 27 gluten-free lunch recipes that are easy to make, flavorful, and packed with nutrients.

These recipes are perfect for meal prep, quick workday lunches, or a cozy midday meal at home.

Get ready to discover creative ways to enjoy a gluten-free lunch that will keep you energized and satisfied.

27 Delicious Gluten-Free Lunch Recipes for Every Taste

With these 27 gluten-free lunch recipes, you’ll never run out of options for tasty and nutritious meals.

From fresh salads and hearty bowls to wraps, soups, and egg-based dishes, there’s something for everyone.

Eating gluten-free can be both simple and delicious, and these recipes prove that your midday meal doesn’t have to be boring.

Try a few of these recipes this week, mix and match ingredients, and discover your new favorite gluten-free lunch staples.

Eating well has never been this satisfying—or flavorful!

Quinoa & Veggie Power Bowl

This gluten-free quinoa and veggie power bowl is a nutrient-packed, vibrant lunch option perfect for boosting energy and staying full throughout the day.

It combines protein-rich quinoa with roasted vegetables, fresh greens, and a tangy lemon-tahini dressing for a delightful balance of flavors and textures.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 cup kale or spinach, chopped
• 1/4 cup red onion, finely sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 2 tbsp water (to thin dressing)
• Optional: fresh herbs (parsley or cilantro) for garnish

Instructions:

1. Rinse quinoa under cold water. In a medium saucepan, bring 2 cups of water or broth to a boil, add quinoa, reduce heat, and simmer for 15 minutes until fluffy. Remove from heat and let it sit covered for 5 minutes.
2. Preheat the oven to 400°F (200°C). Toss cherry tomatoes, zucchini, and bell pepper in olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes, stirring halfway through.
3. Prepare the dressing by whisking together tahini, lemon juice, maple syrup, and water until smooth and creamy. Adjust consistency with additional water if necessary.
4. In a large bowl, combine cooked quinoa, roasted vegetables, kale or spinach, and red onion. Drizzle with the dressing and gently toss to combine.
5. Garnish with fresh herbs and serve warm or chilled.

This power bowl is not only gluten-free but also full of flavor and nutrients, making it a perfect lunch to keep you satisfied and energized.

Its colorful presentation is as appealing to the eyes as it is to the palate.

Chickpea & Avocado Salad Wrap

A creamy, protein-rich chickpea and avocado salad wrapped in a gluten-free tortilla makes for a quick, satisfying, and delicious lunch.

The combination of mashed chickpeas, ripe avocado, crisp vegetables, and zesty seasonings creates a flavorful bite in every mouthful.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 ripe avocado
• 1/4 cup red onion, finely chopped
• 1/2 cup cucumber, diced
• 1/2 cup shredded carrots
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste
• 4 gluten-free tortillas or lettuce leaves
• Optional: fresh herbs like dill or cilantro

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until mostly smooth, leaving some chunks for texture.
2. Mash the avocado separately and then mix it with the chickpeas.
3. Stir in red onion, cucumber, shredded carrots, lemon juice, Dijon mustard, salt, and pepper until well combined.
4. Lay out the gluten-free tortillas or lettuce leaves and evenly divide the salad mixture among them.
5. Fold the sides and roll tightly to form wraps. Slice in half for easier handling.
6. Serve immediately or wrap in parchment for an on-the-go lunch.

This chickpea and avocado wrap is a creamy, filling, and nutrient-dense gluten-free option.

It’s quick to prepare, perfect for meal prep, and bursting with fresh, vibrant flavors.

Sweet Potato & Black Bean Buddha Bowl

This sweet potato and black bean Buddha bowl is a hearty, gluten-free lunch packed with plant-based protein, fiber, and wholesome ingredients.

Roasted sweet potatoes, black beans, avocado, and a smoky cumin dressing make it a savory, satisfying meal.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cooked brown rice or cauliflower rice
• 1/2 cup corn kernels
• 1 avocado, sliced
• 1/4 cup red cabbage, shredded
• 2 tbsp lime juice
• 1 tsp cumin
• 1 tsp honey or maple syrup
• 2 tbsp olive oil

Instructions:

1. Preheat the oven to 425°F (220°C). Toss diced sweet potatoes in olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes until tender and slightly caramelized.
2. While sweet potatoes roast, prepare the dressing by whisking together lime juice, cumin, honey, and olive oil. Set aside.
3. In a large bowl, layer brown rice or cauliflower rice as the base. Add roasted sweet potatoes, black beans, corn, avocado slices, and shredded red cabbage on top.
4. Drizzle with the lime-cumin dressing and toss gently to combine.
5. Garnish with additional lime wedges or fresh herbs if desired.

This Buddha bowl is a wholesome, satisfying gluten-free lunch that balances flavors, textures, and nutrients.

It’s perfect for keeping energy levels high while enjoying a colorful and hearty meal.

Mediterranean Chicken & Quinoa Salad

This Mediterranean chicken and quinoa salad is a refreshing and protein-packed gluten-free lunch.

It combines tender grilled chicken, fluffy quinoa, crisp vegetables, olives, and feta (optional) with a zesty lemon-oregano dressing for a light yet satisfying meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa
• 2 cups water or chicken broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 tbsp lemon juice
• 1 tsp Dijon mustard

Instructions:

1. Rinse quinoa and cook in 2 cups of water or broth according to package instructions. Once cooked, fluff with a fork and set aside.
2. Season chicken breasts with olive oil, oregano, salt, and pepper. Grill over medium heat for 6–8 minutes per side or until cooked through. Slice into thin strips.
3. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
4. Whisk together lemon juice, Dijon mustard, and 2 tablespoons olive oil to create the dressing. Pour over the salad and toss gently.
5. Top with sliced grilled chicken and serve immediately or chilled.

This Mediterranean-inspired salad is a bright, flavorful, and nutrient-rich gluten-free lunch.

It’s perfect for a healthy, satisfying meal that feels light yet filling.

Zucchini Noodle Pesto Bowl

A fresh twist on classic pasta, this zucchini noodle pesto bowl is gluten-free, low-carb, and packed with vibrant flavors.

Tender zucchini noodles tossed in a homemade basil pesto, topped with cherry tomatoes and pine nuts, make this lunch both refreshing and satisfying.

Ingredients:

• 3 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted
• 1/2 cup fresh basil leaves
• 1/4 cup Parmesan cheese (optional)
• 1/4 cup olive oil
• 2 cloves garlic
• Salt and pepper to taste
• 1 tsp lemon juice

Instructions:

1. Prepare zucchini noodles using a spiralizer or a vegetable peeler. Set aside in a colander and lightly sprinkle with salt to release excess water.
2. Make the pesto by blending basil leaves, olive oil, garlic, Parmesan (if using), lemon juice, salt, and pepper until smooth.
3. Pat zucchini noodles dry and place in a large bowl. Toss with the pesto until evenly coated.
4. Add halved cherry tomatoes and toasted pine nuts for texture and flavor.
5. Serve immediately, optionally garnished with extra Parmesan or fresh basil leaves.

This zucchini noodle pesto bowl is a refreshing, light, and gluten-free lunch.

The combination of fresh herbs, crisp noodles, and rich pesto makes it a satisfying and colorful dish.

Lentil & Roasted Veggie Bowl

This hearty lentil and roasted vegetable bowl is a comforting gluten-free lunch packed with protein, fiber, and earthy flavors.

It combines nutty lentils with caramelized vegetables, drizzled with a tangy balsamic glaze for a deeply satisfying meal.

Ingredients:

• 1 cup green or brown lentils, rinsed
• 2 cups water or vegetable broth
• 1 red bell pepper, diced
• 1 yellow squash, diced
• 1 carrot, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1/4 tsp garlic powder
• Optional: fresh parsley for garnish

Instructions:

1. Cook lentils in 2 cups of water or broth, simmering for 20–25 minutes until tender but not mushy. Drain any excess liquid and set aside.
2. Preheat oven to 400°F (200°C). Toss bell pepper, squash, and carrot with olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes until tender and caramelized.
3. In a small bowl, whisk together balsamic vinegar, Dijon mustard, garlic powder, and a pinch of salt to make a glaze.
4. In a large bowl, combine cooked lentils and roasted vegetables. Drizzle with balsamic glaze and toss gently to coat.
5. Garnish with fresh parsley and serve warm or at room temperature.

This lentil and roasted veggie bowl is a hearty, nutrient-dense gluten-free lunch.

Its balance of flavors, textures, and wholesome ingredients makes it an ideal choice for a nourishing mid-day meal.

Thai Peanut Chicken Lettuce Wraps

These Thai peanut chicken lettuce wraps are a fresh, flavorful, and gluten-free lunch option.

Tender chicken tossed in a savory-sweet peanut sauce is wrapped in crisp lettuce leaves, creating a refreshing and protein-packed meal.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 tbsp olive oil
• 1/4 cup peanut butter
• 2 tbsp gluten-free soy sauce or tamari
• 1 tbsp lime juice
• 1 tsp honey or maple syrup
• 1/2 tsp chili flakes (optional)
• 1/2 cup shredded carrots
• 1/2 cup red bell pepper, thinly sliced
• 1/4 cup chopped green onions
• 8–10 large butter lettuce leaves
• Optional: chopped peanuts or cilantro for garnish

Instructions:

1. Heat olive oil in a skillet over medium heat. Add diced chicken and cook until golden brown and cooked through, about 7–8 minutes.
2. In a small bowl, whisk together peanut butter, gluten-free soy sauce, lime juice, honey, and chili flakes.
3. Pour the sauce over the cooked chicken and stir until well-coated.
4. To assemble, place a portion of chicken in each lettuce leaf and top with shredded carrots, bell peppers, and green onions.
5. Garnish with chopped peanuts or cilantro and serve immediately.

These Thai peanut chicken lettuce wraps are a light, vibrant, and satisfying gluten-free lunch.

The combination of savory, tangy, and crunchy elements makes each bite exciting and delicious.

Roasted Veggie & Hummus Gluten-Free Sandwich

This roasted veggie and hummus sandwich uses gluten-free bread as a base and is packed with roasted vegetables, creamy hummus, and fresh greens for a colorful, healthy, and hearty lunch.

Ingredients:

• 2 slices gluten-free bread
• 1/4 cup hummus (any flavor)
• 1/2 zucchini, sliced
• 1/2 red bell pepper, sliced
• 1/2 small eggplant, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 cup fresh spinach or arugula
• Optional: balsamic glaze for drizzling

Instructions:

1. Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, and eggplant in olive oil, salt, and pepper. Roast for 20–25 minutes until tender.
2. Toast gluten-free bread slices lightly. Spread hummus on both slices.
3. Layer roasted vegetables and fresh spinach on one slice of bread. Drizzle with balsamic glaze if desired.
4. Top with the second slice of bread and press gently. Slice in half to serve.

This roasted veggie and hummus sandwich is a wholesome gluten-free lunch that’s both satisfying and full of flavor.

Roasted veggies and creamy hummus create the perfect combination of texture and taste.

Spicy Shrimp & Avocado Rice Bowl

A gluten-free rice bowl featuring spicy sautéed shrimp, creamy avocado, and fresh vegetables makes a bright, flavorful lunch.

The dish is quick to prepare and full of protein and healthy fats.

Ingredients:

• 1 cup cooked white or brown rice
• 8 oz shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 1 tbsp lime juice
• Optional: fresh cilantro for garnish

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Season shrimp with paprika, chili powder, salt, and pepper. Sauté shrimp for 3–4 minutes per side until pink and cooked through.
2. In a bowl, layer cooked rice, avocado slices, cherry tomatoes, and cucumber.
3. Place cooked shrimp on top and drizzle with lime juice.
4. Garnish with fresh cilantro if desired and serve immediately.

This spicy shrimp and avocado rice bowl is a colorful, protein-rich gluten-free lunch.

The combination of creamy avocado, juicy shrimp, and fresh veggies creates a perfect balance of flavors and textures.

Mediterranean Chickpea Wrap

A hearty gluten-free wrap filled with chickpeas, roasted vegetables, and tangy tzatziki sauce.

This Mediterranean-inspired wrap is nutrient-dense, satisfying, and perfect for a quick lunch.

Ingredients:

• 1 gluten-free wrap or tortilla
• 1/2 cup canned chickpeas, drained and rinsed
• 1/4 cup roasted red bell pepper, diced
• 1/4 cup cucumber, diced
• 2 tbsp red onion, finely chopped
• 2 tbsp tzatziki or dairy-free yogurt
• 1 tsp olive oil
• Salt and pepper to taste
• Optional: fresh parsley or mint

Instructions:

1. Heat chickpeas and roasted red bell pepper in a small skillet with olive oil, salt, and pepper until warm.
2. Lay the gluten-free wrap flat and spread tzatziki evenly across it.
3. Add chickpeas, roasted peppers, cucumber, and red onion on top.
4. Sprinkle with fresh herbs if desired. Roll tightly and slice in half to serve.

This Mediterranean chickpea wrap is a portable, flavorful, and filling gluten-free lunch.

The combination of creamy tzatziki, roasted vegetables, and chickpeas creates a satisfying and nutritious meal.

Sweet Potato & Kale Soup

A warm, comforting, and gluten-free sweet potato and kale soup perfect for a nourishing lunch.

It’s rich in flavor, packed with nutrients, and naturally gluten-free.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 2 cups kale, chopped
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• Optional: a drizzle of coconut milk for creaminess

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until translucent.
2. Add diced sweet potatoes, vegetable broth, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes until sweet potatoes are tender.
3. Add chopped kale and simmer for an additional 5 minutes.
4. Optional: use an immersion blender to partially blend the soup for a creamier texture, leaving some chunks.
5. Serve hot, optionally drizzled with coconut milk.

This sweet potato and kale soup is a hearty, warming, and nutrient-rich gluten-free lunch.

It’s simple to make, comforting, and packed with flavor and health benefits.

Asian-Inspired Tofu & Veggie Stir-Fry

A quick and easy gluten-free stir-fry featuring crispy tofu and colorful vegetables tossed in a savory gluten-free soy sauce and sesame oil mixture. Perfect for a light yet satisfying lunch.

Ingredients:

• 14 oz firm tofu, drained and cubed
• 1 tbsp sesame oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1/2 cup snap peas
• 2 tbsp gluten-free soy sauce or tamari
• 1 tsp rice vinegar
• 1 tsp honey or maple syrup
• 1 clove garlic, minced
• 1 tsp grated ginger
• Optional: sesame seeds for garnish

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 8–10 minutes. Remove and set aside.
2. In the same skillet, add garlic and ginger for 1 minute, then add bell pepper, broccoli, and snap peas. Stir-fry for 4–5 minutes until vegetables are tender-crisp.
3. Add tofu back to the skillet. Stir in gluten-free soy sauce, rice vinegar, and honey. Cook for another 2 minutes to combine flavors.
4. Serve hot, garnished with sesame seeds.

This Asian-inspired tofu stir-fry is a flavorful, protein-packed gluten-free lunch. Quick, colorful, and versatile, it’s perfect for a satisfying mid-day meal.

Southwest Chicken & Black Bean Bowl

This Southwest-inspired chicken and black bean bowl is a flavorful, gluten-free lunch packed with protein, fiber, and fresh ingredients.

Roasted chicken, black beans, corn, and avocado come together with a zesty lime-cilantro dressing.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup cooked brown rice or quinoa
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1 avocado, sliced
• 1/4 cup red bell pepper, diced
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• 2 tbsp lime juice
• 1 tbsp chopped fresh cilantro

Instructions:

1. Preheat oven to 400°F (200°C). Rub chicken breasts with olive oil, chili powder, cumin, salt, and pepper. Roast for 20–25 minutes until cooked through. Slice into strips.
2. In a bowl, layer cooked rice or quinoa, black beans, corn, bell pepper, and avocado slices.
3. Top with sliced chicken and drizzle with lime juice. Sprinkle fresh cilantro over the top and serve immediately.

This Southwest chicken and black bean bowl is a hearty, nutrient-packed gluten-free lunch.

It balances savory, zesty, and creamy flavors in every bite.

Caprese Zoodle Salad

A refreshing gluten-free salad featuring zucchini noodles, ripe tomatoes, fresh mozzarella, and basil, all drizzled with balsamic glaze.

It’s light, quick, and perfect for a satisfying lunch.

Ingredients:

• 3 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls, halved
• 1/4 cup fresh basil leaves
• 2 tbsp olive oil
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Spiralize zucchinis and lightly sprinkle with salt. Let sit for 5 minutes, then pat dry to remove excess moisture.
2. In a large bowl, combine zucchini noodles, cherry tomatoes, mozzarella, and basil leaves.
3. Drizzle with olive oil and balsamic glaze. Toss gently to combine.
4. Season with salt and pepper to taste and serve immediately.

This Caprese zoodle salad is a vibrant, light, and gluten-free lunch.

Its combination of fresh vegetables and creamy mozzarella makes it both refreshing and satisfying.

Turkey & Spinach Stuffed Peppers

Gluten-free bell peppers stuffed with lean turkey, spinach, and quinoa make a flavorful, protein-rich lunch.

Baked to perfection and topped with a touch of cheese, these stuffed peppers are wholesome and delicious.

Ingredients:

• 4 medium bell peppers, tops cut off and seeds removed
• 1/2 lb ground turkey
• 1 cup cooked quinoa
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1/4 cup shredded mozzarella or dairy-free cheese

Instructions:

1. Preheat oven to 375°F (190°C). In a skillet, heat olive oil over medium heat. Sauté onion and garlic until translucent. Add ground turkey and cook until browned.
2. Stir in cooked quinoa, chopped spinach, smoked paprika, salt, and pepper. Cook for another 2–3 minutes until spinach wilts.
3. Stuff the bell peppers with the turkey-quinoa mixture and place in a baking dish. Top each with shredded cheese.
4. Bake for 20–25 minutes until peppers are tender and cheese is melted.
5. Serve warm.

These turkey and spinach stuffed peppers are a hearty, protein-packed gluten-free lunch.

Each bite is flavorful, wholesome, and satisfying.

Greek Lentil Salad

A fresh and protein-rich gluten-free salad featuring lentils, cucumbers, tomatoes, olives, and feta (optional), tossed in a lemon-oregano dressing. Perfect for a light and nutritious lunch.

Ingredients:

• 1 cup cooked green or brown lentils
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup crumbled feta cheese (optional)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked lentils, cucumber, cherry tomatoes, red onion, olives, and feta.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour over the salad and toss gently.
3. Chill for 10–15 minutes before serving to allow flavors to meld.

This Greek lentil salad is a refreshing and protein-packed gluten-free lunch.

The tangy dressing and fresh ingredients make it a flavorful and satisfying meal.

Roasted Cauliflower & Chickpea Bowl

A gluten-free, plant-based lunch featuring roasted cauliflower, chickpeas, and a tahini-lemon dressing.

Nutritious, flavorful, and easy to prepare for a healthy midday meal.

Ingredients:

• 1 small head of cauliflower, cut into florets
• 1 cup canned chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin)
• Optional: chopped parsley for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss cauliflower and chickpeas with olive oil, smoked paprika, salt, and pepper. Roast for 25–30 minutes until golden and tender.
2. In a small bowl, whisk together tahini, lemon juice, and water until smooth. Adjust consistency as needed.
3. Place roasted cauliflower and chickpeas in a bowl and drizzle with tahini-lemon dressing.
4. Garnish with parsley and serve warm.

This roasted cauliflower and chickpea bowl is a wholesome, gluten-free lunch packed with flavor and nutrients.

Its combination of roasted veggies, protein, and creamy dressing is deeply satisfying.

Shrimp & Mango Quinoa Salad

A vibrant, tropical gluten-free salad with quinoa, succulent shrimp, sweet mango, and a citrusy dressing.

Refreshing, light, and packed with protein and flavor.

Ingredients:

• 1 cup cooked quinoa
• 8–10 cooked shrimp, peeled and deveined
• 1/2 cup diced mango
• 1/4 cup red bell pepper, diced
• 2 tbsp chopped fresh cilantro
• 1 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, shrimp, mango, bell pepper, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss gently.
3. Serve immediately or chill for 10–15 minutes for a more refreshing flavor.

This shrimp and mango quinoa salad is a tropical, gluten-free lunch full of protein, freshness, and bright flavors. Perfect for a light yet satisfying meal.

BBQ Chicken & Sweet Potato Bowl

This gluten-free bowl combines tender BBQ chicken, roasted sweet potatoes, black beans, and fresh greens for a smoky, hearty, and satisfying lunch.

It’s packed with protein, fiber, and flavor.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 medium sweet potatoes, diced
• 1/2 cup black beans, drained and rinsed
• 2 cups mixed greens (spinach, arugula, or kale)
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1/4 cup gluten-free BBQ sauce

Instructions:

1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Roast for 25–30 minutes until tender.
2. Season chicken breasts with salt, pepper, and a drizzle of olive oil. Grill or pan-sear until cooked through, about 6–7 minutes per side. Brush with BBQ sauce during the last 2 minutes of cooking. Slice thinly.
3. In a bowl, layer roasted sweet potatoes, black beans, mixed greens, and sliced chicken.
4. Drizzle with extra BBQ sauce if desired and serve immediately.

This BBQ chicken and sweet potato bowl is a filling, nutrient-dense gluten-free lunch.

The smoky, sweet, and savory flavors make it a delicious midday meal.

Asian Chicken & Rice Noodle Salad

A light and refreshing gluten-free salad with chicken, rice noodles, crunchy vegetables, and a sesame-ginger dressing.

Perfect for a flavorful lunch that won’t weigh you down.

Ingredients:

• 1 cup cooked rice noodles
• 1 cup cooked chicken, shredded
• 1/2 cup shredded carrots
• 1/2 cup bell pepper, thinly sliced
• 1/4 cup cucumber, julienned
• 2 tbsp chopped green onions
• 2 tbsp gluten-free soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey
• Optional: sesame seeds for garnish

Instructions:

1. Cook rice noodles according to package instructions, then rinse with cold water and drain.
2. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and honey to make the dressing.
3. In a large bowl, combine noodles, chicken, carrots, bell pepper, cucumber, and green onions. Toss with the dressing until well coated.
4. Garnish with sesame seeds and serve immediately.

This Asian chicken and rice noodle salad is a light, gluten-free lunch full of fresh textures and vibrant flavors. Quick to prepare and perfect for meal prep.

Spinach & Feta Egg Muffins

These gluten-free egg muffins are a protein-packed, grab-and-go lunch option.

Made with spinach, feta, and a touch of herbs, they’re nutritious, flavorful, and convenient.

Ingredients:

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/4 cup crumbled feta cheese
• 1/4 cup milk or dairy-free milk
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder
• Optional: chopped fresh herbs (parsley, chives)

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin with olive oil or cooking spray.
2. In a bowl, whisk eggs and milk together. Stir in spinach, feta, salt, pepper, garlic powder, and herbs.
3. Pour mixture evenly into muffin cups.
4. Bake for 20–25 minutes until eggs are set and lightly golden on top.
5. Allow to cool slightly before removing from the tin.

These spinach and feta egg muffins are an easy, portable gluten-free lunch.

They’re protein-rich, satisfying, and perfect for batch-prep lunches.

Tuna & Avocado Salad Lettuce Cups

A creamy and protein-packed gluten-free lunch using tuna, avocado, and crisp vegetables, served in refreshing lettuce cups. Quick to assemble and full of flavor.

Ingredients:

• 1 can tuna, drained
• 1/2 avocado, mashed
• 1/4 cup red bell pepper, finely chopped
• 1/4 cup cucumber, diced
• 1 tsp lemon juice
• Salt and pepper to taste
• 6–8 large lettuce leaves (romaine or butter lettuce)

Instructions:

1. In a bowl, combine tuna, mashed avocado, bell pepper, cucumber, lemon juice, salt, and pepper. Mix until well combined.
2. Spoon tuna mixture into lettuce leaves.
3. Serve immediately as a fresh and crunchy lunch.

These tuna and avocado lettuce cups are a light, gluten-free lunch option. Creamy tuna and crisp lettuce make each bite satisfying and refreshing.

Roasted Veggie & Quinoa Power Bowl

A nutrient-packed gluten-free bowl with roasted vegetables, quinoa, and a zesty tahini dressing.

Perfect for a colorful, satisfying, and wholesome lunch.

Ingredients:

• 1 cup cooked quinoa
• 1 cup broccoli florets
• 1 red bell pepper, diced
• 1 small zucchini, diced
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp water (to thin)
• Optional: sesame seeds for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Toss broccoli, bell pepper, and zucchini with olive oil, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. In a small bowl, whisk together tahini, lemon juice, and water until smooth.
3. In a serving bowl, combine cooked quinoa and roasted vegetables. Drizzle with tahini dressing and toss gently.
4. Garnish with sesame seeds if desired and serve warm or at room temperature.

This roasted veggie and quinoa power bowl is a colorful, gluten-free lunch that’s both filling and nutritious.

The creamy tahini dressing complements the roasted vegetables perfectly.

Cauliflower Fried Rice

A low-carb, gluten-free version of fried rice using riced cauliflower, vegetables, and scrambled eggs.

Fast, flavorful, and satisfying for a quick lunch.

Ingredients:

• 3 cups cauliflower rice
• 1 cup mixed vegetables (carrots, peas, bell peppers)
• 2 eggs, lightly beaten
• 2 tbsp gluten-free soy sauce or tamari
• 1 tbsp sesame oil
• 2 green onions, chopped
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a large skillet over medium heat. Add vegetables and sauté for 3–4 minutes until tender.
2. Push vegetables to the side of the skillet and pour in beaten eggs. Scramble until cooked through.
3. Add cauliflower rice and soy sauce. Stir-fry for 5–6 minutes until cauliflower is tender but not mushy.
4. Season with salt and pepper. Stir in green onions and serve hot.

This cauliflower fried rice is a flavorful, gluten-free lunch that’s light yet satisfying. It’s an easy way to enjoy a classic comfort food in a healthier, low-carb version.

Moroccan Chickpea & Carrot Salad

This vibrant, gluten-free salad features chickpeas, roasted carrots, and a fragrant blend of Moroccan spices.

It’s a protein-packed, flavorful lunch that’s both healthy and satisfying.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 large carrots, peeled and sliced into thin sticks
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp cinnamon
• Salt and pepper to taste
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrot sticks with olive oil, cumin, coriander, cinnamon, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. In a large bowl, combine roasted carrots, chickpeas, and parsley.
3. Drizzle with lemon juice and toss gently to combine.
4. Serve warm or chilled.

This Moroccan chickpea and carrot salad is a colorful, gluten-free lunch full of aromatic spices and wholesome ingredients.

It’s light, nutritious, and deliciously satisfying.

Caprese Avocado Toast (Gluten-Free)

A simple, fresh, and flavorful gluten-free lunch featuring avocado, tomatoes, mozzarella, and basil on toasted gluten-free bread.

Perfect for a quick and satisfying meal.

Ingredients:

• 2 slices gluten-free bread, toasted
• 1 ripe avocado
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh mozzarella, sliced or diced
• Fresh basil leaves
• 1 tsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Mash avocado and spread evenly on toasted gluten-free bread slices.
2. Top with cherry tomatoes, mozzarella, and basil leaves.
3. Drizzle with balsamic glaze and season with salt and pepper.
4. Serve immediately.

This Caprese avocado toast is a bright, fresh, and satisfying gluten-free lunch.

The creamy avocado and juicy tomatoes create the perfect balance of flavors.

Lentil & Roasted Beet Bowl

A hearty, gluten-free bowl with earthy roasted beets, protein-rich lentils, and a tangy citrus dressing. Perfect for a nourishing and colorful lunch.

Ingredients:

• 2 medium beets, peeled and diced
• 1 cup cooked green or brown lentils
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup arugula or spinach
• 1 tbsp orange juice
• 1 tsp apple cider vinegar
• 1 tsp Dijon mustard

Instructions:

1. Preheat oven to 400°F (200°C). Toss diced beets with olive oil, salt, and pepper. Roast for 25–30 minutes until tender.
2. In a small bowl, whisk together orange juice, apple cider vinegar, and Dijon mustard to make the dressing.
3. In a serving bowl, combine lentils, roasted beets, and arugula. Drizzle with dressing and toss gently.
4. Serve warm or at room temperature.

This lentil and roasted beet bowl is a nutrient-rich, gluten-free lunch that is both hearty and refreshing.

The sweet beets paired with lentils create a satisfying and wholesome meal.