Easy Gluten-Free Lunch Recipes

By , SparkPeople Blogger
Many people are choosing, for a variety of reasons, to reduce or eliminate gluten from their diet. Whether it's due to a food allergy, or just a personal preference  quick and easy gluten-free lunch recipes are hard to come by. Furthermore, supermarkets are now carrying gluten-free options, but they're often expensive and don't taste as good as homemade recipes. Instead of blowing the budget on store-bought items, I prefer products at are naturally gluten-free. This means that the items themselves are already gluten-free and can be combined into a full gluten-free meal. Regardless of your unique needs, these recipes are great choices for healthy lunches. 

Spring Rolls

This recipe is really easy; it's really more of a process than a recipe. Rice paper wrappers, which are available in the ethnic sections of most larger supermarkets these days, are a great way to wrap your veggies and protein for a quick snack or light lunch. 

Quinoa Burgers
serve on a Flax Sandwich Buns

Taco Soup served with corn tortilla

Chef Meg cut the sodium on this hearty soup by swapping taco seasoning for three spices you already have on hand. There's a secret ingredient (garbanzo beans) that helps add fiber and thicken our Taco Soup!

Spinach Feta Pizza Tortilla made on a corn tortilla

Curried Chicken Sandwiches
served on Easy Gluten Free Sandwich Bread

This light recipe is great for lunch, supper, or both. It serves eight, so cook once and eat twice!

Tangy Tuna Salad Sandwich served on Quick Gluten-Free Bread

This one is big on flavor, light on fat!

Crab and Asparagus Crepe
with Gluten-Free Buckwheat Crepes

No, you did not just walk into a fancy restaurant. You can make this springtime dish in your own kitchen--in mere minutes! 

Side Items

Crackers - Wheat / Gluten / Yeast Free

Microwave Herb Potato Chips

Zucchini Chips

Light and Creamy Cole Slaw

Goodness Gracious Granola Bars


No Flour Peanut Butter Cookies (Gluten-free)

Energy Balls

More SparkPeople Gluten-Free Resources:
Do you avoid gluten or eat gluten-free? What is your go-to gluten-free lunch?
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KHALIA2 6/25/2019
Great ideas! Thanks! Report
You don't have to eat a sandwich at lunch - it's not difficult to pack a knife and fork in your lunch bag and put your food in reusable containers.
I regularly make chicken salad from leftover roast chicken, or even poached chicken breasts. I never make a sandwich with it, but eat it with a fork. I pair it with cut up veggies, a piece of fruit, and some Greek yogurt. Report
SHAYNE139 5/7/2019
I agree that being gluten free without IBS or Celiac is up in the air, still, in 2019. BUT try it for a week and see how you feel. Gluten can affect many other areas of the body. I don't have IBS or Celaic but I bloat and feel "yucky" if i eat a lot of gluten so I tend to ignore it. Also most of the foods with flour in them aren't good for us anyway. Report
NELLJONES 5/7/2019
Gluten free takes more effort, but it's easier than it used to be. Report
MARTHASC 5/7/2019
Great ideas. Thank you Report
Good ideas Report
All great suggestions. Report
Thanks Report
saved it for later Report
Interesting collection of recipes. Report
I don't have a problem with gluten. Report
The peanut butter cookies are quite yummy, I cut the sugar back to 3/4 cup and add a tsp of vanilla and a tablespoon of fax meal. Report
Interesting recipes/ideas Report
Thank you. I love trying healthier recipes. Report
Some interesting ideas Report
Some interesting ideas Report
these are great Report
Great recipes! Report
great Report
I have read medical documentaries warning Against Gluten Free diets for persons who are not suffering from celiac disease or gluten allergies. May want to check into this before choosing 'too much' gluten free. 8~{ Report
Will have to try some of these recipes...look really good Report
good ideas Report
I love these gluten free lunch recipes! Great ideas! Report
Some great suggestions! Report
I'll just eat a big plate of bacon so I won't have to worry about gluten at ALL! Report
I'll just eat a big plate of bacon so I won't have to worry about gluten at ALL! Report
Why would anyone who does not suffer from IBS or Celiac disease bother to go gluten free? There is not substantive research touting the benefits, all the current "information" is anecdotal. Report

Thanks! This will make my food intake a lot easier. Years ago you couldn't find anything Gluten free. Report
My husband is low carb and there is some crossover in gluten free recipes that also work for lc's. Also,I have friends who are gf and it helps to find recipe resources to make meals, desserts, snacks for them that are in their comfort zone. Thanks for ideas. Report
Thanks for this article! It can be tough to get creative, and it's nice to mix things up. I cannot wait to make those spring rolls!! I do a lot of salads, and have fun playing around with toppings (eggs, fruit, meat, dressings, etc). I also really like tuna mixed with mustard or cottage cheese (if I'm low on protein that day) on cucumber slices or celery sticks. Pureed vegetable soups are a good option if I have a microwave available. I also do lettuce wraps (turkey, cheese, etc in romaine lettuce leaves), or sometimes I'll do corn tortilla wraps - but those tend to fall apart and can be frustrating. I try to avoid gluten free breads and pasta since they are REALLY high in calories and carbs (more so than "regular" bread and pasta). After being diagnosed w/Celiacs 5 years ago, I gained a lot of weight. I finally pinned it on the breads and pastas. Just something to be aware of! Report
We usually eat some form of last night's leftovers for lunch or else leftover roast or other meat on mixed greens with added olives, avocado, sweet peppers, or other vegetables. Happy to see some of these recipes would fit in with our particular diet to give us more variety. Report
Some of the recipes sound great! I will be printing some of them out and making them as my husband has celiac disease. I have learned to adapt a lot of our favorite recipes and have learned a whole new cooking style. We have supportive friends who make it easy for us. My husband's favorite lunch to pack is peanut butter and celery. He's happy to have the same lunch every day, but I would find it very boring. Report
Try packing GF lunches for 3 teenagers and one working man! Now that's a real challenge!!! Our son and DIL do it every day! Report
Thank you, I passed these wonderful ideas on to my daughter who is on a GF diet.
I want to try those crepes! Report
Does anyone develop a terrible cough when they accidentally eat gluten? My mom tested not allergic to gluten but coughs terribly when she eats it.

After my wheat (and other grains) allergy got the better of me, I've been gluten free for over a year. And the easiest gluten free lunch ideas I can think of are leftovers from dinner! When planning for dinners I make sure there will be enough leftover for lunches the next day or two for my family of three and it works for me.

I'm the only one who has the allergies and needs to be gluten free, however my husband and Mom also follow the same lifestyle which makes it easier for me to shop and prepare meals in a gluten free kitchen.

Surprisingly it's not bread we were missing, but other things like cornbread, biscuits and pizza which we make GF. Report
Reading a number of the below comments, it appears there is a horrible lack of knowledge of what gluten is as well as a lot of other misconceptions.

I have Celiac's disease, and what this means is that my body reacts to gluten, which is a protein in a specific branch of the grass family. That branch includes wheat, rye, and barley. So, although all forms of wheat would be considered "gluten", not all gluten is wheat (since gluten is also contained in rye and barley). This is why people with Celiac's disease have to be so careful with things like rice cereals, because they are often flavored with barley malt, and so they will have a reaction to the product.

Also, genetically modified wheat is forbidden in the U.S., so if some people are inferring that the reason people are reacting to wheat is due to the genetic modification of wheat, that would not be correct. Genetically modified wheat products are not allowed in the U.S. Report
Gluten-free bread can be very unhealthy. It's not just gluten that is the problem. It's gliadin, leptins, phytic acid and a number of other things in wheat and other grains.

SP needs to start providing up-to-date information on low carbs, healthy fats and grain-free living. But I don't suppose the advertisers would permit that. Report
I'm reading "Wheat Belly" by William Davis M.D. who says it is the wheat and not just the gluten that is our problem. He has a lecture on YouTube that is very interesting. Wheat today isn't what it was 50 yrs. ago. Report
I don't know if it's the gluten or not but I really need to avoid breads. For whatever reason I blow up like a balloon when I eat bread. Is it the yeast? Maybe GM flour? I don't know, but I am much better off if I avoid it altogether. I'll be trying the bread and cracker recipes for sure. Thanks! Report
Wow! I have been searching for gluten free recipes. These sound great! Thank you for this offering! Report
I don't have to but sometimes I think its OK to. A neighbour has celiac disease but she still bakes bread not sure how she can stand to. Report
My s-i-l needs to be gluten free so I'm always hunting for great ideas.
Thank you. Report
I agree about more meal plan options on they area when you can choose certain meal plans. I follow a low carb diet due to health issues mainly and I will say that is the one big complaint I have about sparkpeople.

I will say I love sparkpeople for a lot of other reasons and although I have tried out some other online free food tracking websites IE fatsecret, I came back to sparkpeople.

I can do the math in my head of how many net carbs I have had for the day vs. having the computer tell me, it is just nice to have that option which some sites do.....the others sites have yet to live up to all the pros of sparkspeople so I am back to here and staying here even with the occasional con. :-) Report
NOAWESOMEWOME - Thank you for the suggestion. I will pass that along to our team. Report
Thank you for this. I found out I have a gluten intolerance right before Thanksgiving. My go to gluten free lunch is a big bowl of veggies and a rice based lean cuisine/healthy choice and some cheese; or a big bowl of veggies, some gf crackers/pretzels, some cheese and lunch meat. It is so filling and helps me keep on track. I really wish that in your meal plan (where SparkPeople will give you your meals for the week) you had a gluten free option. Report
Holy cow! That's a lot of gluten free recipes. I printed almost all of them off to give to my neighbor. They are gluten free and have a ton of food allergies. Surely there's something in this group of recipes she can use. I also saved most of the recipes to my recipe collection. I'm especially interested in trying some of the bread recipes. Report