10 High-Protein Gluten-Free Lunch Meal-Prep Meals

Fuel your afternoons and stay on track with your health goals with these 10 high-protein, gluten-free lunch recipes. Designed for easy meal prepping, these delicious and satisfying meals will save you time during the week and keep you energized. Each recipe is packed with at least 25 grams of protein and is naturally gluten-free or can be easily adapted.

1. Chicken Pesto Pasta Salad

A vibrant and flavorful pasta salad that is perfect for a light yet satisfying lunch. The combination of tender chicken, fresh vegetables, and a zesty pesto dressing makes this a meal-prep favorite. [1]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 17 minutes
Total Time: 32 minutes
Protein: 32g per serving

Ingredients:

• 2 ½ cups diced cooked chicken (12 ounces)
• 6 ounces cavatappi pasta, cooked according to package directions, drained and cooled to room temperature (about 16 ounces cooked; use gluten-free if needed)
• 8 ounces fresh mozzarella pearls
• 2 cups sliced persian or mini-cucumbers
• 6 ounces (~ 1 cup) grape or heirloom cherry tomatoes, halved
• ⅓ cup finely diced red onion
• ½ cup prepared pesto (use refrigerated pesto for bright green color)
• ¼ cup shredded Parmesan cheese, plus more for garnish
• Optional: Fresh basil leaves, for garnish

Instructions:

1. Combine cooked and cooled pasta and chicken in a large mixing bowl.
2. Add mozzarella cheese pearls, cucumbers, tomatoes, onion, pesto, and Parmesan cheese. Mix gently to combine.
3. Garnish with fresh basil leaves and additional Parmesan, if desired.
4. Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Dietary Tags:

Egg-Free | Gluten-Free (with GF pasta)

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2. Buffalo Chicken Chopped Salad

If you love the bold flavors of buffalo wings, this salad is for you. It’s a fresh, crunchy, and satisfying salad that is packed with protein and can be prepped ahead for easy lunches. [2]

Servings: 4 servings (12 cups total)
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 40g per serving

Ingredients:

• ¼ cup buffalo sauce, divided
• 2 tablespoons coconut aminos (or 1 tablespoon soy sauce + 1 teaspoon water)
• Pinch of salt and pepper
• 1 ¼ lb. boneless skinless chicken breasts
• ½ cup ranch dressing of choice
• 8 cups chopped romaine lettuce
• 1 medium English cucumber, diced (~2 cups)
• 2 medium carrots, peeled and diced (~1 cup)
• 2 medium celery stalks, diced (~1 cup)
• ¼ cup diced red onion
• ½ cup blue cheese crumbles
• ½ cup roasted chickpeas

Instructions:

1. Preheat the grill to medium-high heat (or preheat a large heavy skillet over medium-high heat on the stove).
2. While the grill is heating, in a shallow wide bowl, whisk together 2 tablespoons buffalo sauce, the coconut aminos, and a pinch each of salt and pepper.
3. Add the chicken to the same bowl and toss to coat on all sides. Set aside to marinate while the grill finishes heating.
4. When the grill is hot, place the marinated chicken over indirect heat and grill for 5-7 minutes on each side, or until cooked through and an internal temperature of 165℉ is reached.
5. Meanwhile, make the dressing by combining the ranch dressing and the remaining 1-2 tablespoons of buffalo sauce. Set aside.
6. When the chicken has reached temperature, remove it to a clean plate and allow it to cool slightly before cutting into bite-size cubes.
7. To assemble the salad, in a large bowl, combine the chopped romaine, cucumber, carrots, celery, red onion, blue cheese crumbles, the cubed chicken, and the prepared dressing. Toss well to coat.
8. Before serving, sprinkle 2 tablespoons roasted chickpeas over each serving.

Storage:

Store components separately for meal prep. Assemble just before eating for best results.

Dietary Tags:

Egg-Free | Gluten-Free | Nut-Free | Grain-Free

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3. Mediterranean Quinoa Bowl

This fresh and vibrant quinoa bowl is packed with Mediterranean flavors and is a complete and balanced meal. It’s perfect for a healthy and satisfying lunch that will keep you full for hours. [3]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 28g per serving

Ingredients:

• 1 cup uncooked quinoa, rinsed
• 2 cups water or vegetable broth
• 1 lb. boneless skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups cherry tomatoes, halved
• 1 English cucumber, diced
• 1 cup Kalamata olives, pitted and halved
• 1 cup crumbled feta cheese
• ½ red onion, thinly sliced
• 2 cups fresh spinach

For the Lemon Herb Dressing:

• ¼ cup olive oil
• 3 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions using water or broth. Fluff with a fork and set aside to cool.
2. Season chicken breasts with 1 tablespoon olive oil, oregano, garlic powder, salt, and pepper.
3. Heat remaining olive oil in a large skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F. Let rest, then slice.
4. In a small bowl, whisk together dressing ingredients.
5. Divide quinoa among 4 meal prep containers or bowls.
6. Top each with sliced chicken, cherry tomatoes, cucumber, olives, feta cheese, red onion, and spinach.
7. Drizzle with lemon herb dressing or store dressing separately.

Storage:

Store in airtight containers in the refrigerator for up to 4 days. Keep dressing separate if desired.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

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4. Asian Chicken Lettuce Wraps

These light and flavorful lettuce wraps are a fun and healthy lunch option. The savory chicken filling is perfectly balanced with the crisp and refreshing lettuce cups. [4]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Protein: 30g per serving

Ingredients:

• 1 ½ lbs. ground chicken
• 2 tablespoons avocado oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• ¼ cup coconut aminos (or gluten-free soy sauce)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 can (8 oz) water chestnuts, drained and diced
• 2 green onions, sliced
• 1 head butter lettuce, leaves separated
• Optional toppings: shredded carrots, cucumber, cilantro

Instructions:

1. Heat avocado oil in a large skillet over medium-high heat.
2. Add ground chicken and cook, breaking it up with a wooden spoon, until browned and cooked through, about 6-8 minutes.
3. Add onion, garlic, and ginger. Cook for 2-3 minutes until fragrant.
4. In a small bowl, whisk together coconut aminos, rice vinegar, sesame oil, and honey.
5. Pour sauce over chicken mixture and stir to combine. Add water chestnuts and cook for 2 more minutes.
6. Remove from heat and stir in green onions.
7. Serve chicken mixture in lettuce cups with optional toppings.

Meal Prep Tips:

Store cooked chicken mixture separately from lettuce leaves. Assemble wraps just before eating.

Storage:

Store chicken mixture in an airtight container in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Grain-Free | Nut-Free

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5. Taco Salad Bowl

Enjoy all the flavors of a taco in a fresh and healthy salad. This taco salad bowl is easy to customize with your favorite toppings and is perfect for meal prepping. [5]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. lean ground beef or ground turkey
• 1 tablespoon olive oil
• 1 packet taco seasoning (or homemade: 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, ½ tsp garlic powder, ½ tsp onion powder, salt and pepper)
• ¼ cup water
• 8 cups chopped romaine lettuce
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups cherry tomatoes, halved
• 1 cup corn kernels (fresh or frozen)
• 1 cup shredded cheddar cheese
• 1 avocado, diced
• ½ cup salsa
• ½ cup Greek yogurt or sour cream
• Optional: sliced jalapeños, cilantro, lime wedges

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add ground beef or turkey and cook, breaking it up, until browned, about 8-10 minutes.
3. Drain excess fat, then add taco seasoning and water. Simmer for 3-5 minutes until sauce thickens.
4. Divide lettuce among 4 meal prep containers or bowls.
5. Top each with seasoned meat, black beans, tomatoes, corn, cheese, and avocado.
6. Serve with salsa and Greek yogurt on the side.

Meal Prep Tips:

Store components separately. Add avocado just before serving to prevent browning.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

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6. Chicken Fajita Bowl

Bring the sizzle of fajitas to your lunch break with these easy and flavorful chicken fajita bowls. They are packed with protein and veggies to keep you energized throughout the day. [6]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 32g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken breasts, sliced into strips
• 3 bell peppers (mixed colors), sliced
• 1 large onion, sliced
• 3 tablespoons olive oil, divided
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and pepper to taste
• 2 cups cooked brown rice or cauliflower rice
• 1 cup black beans, drained and rinsed
• 1 avocado, sliced
• ½ cup salsa
• ¼ cup fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. In a large bowl, combine chicken strips with 2 tablespoons olive oil and all spices. Toss to coat.
2. Heat remaining oil in a large skillet over medium-high heat.
3. Add chicken and cook for 6-8 minutes until cooked through. Remove and set aside.
4. In the same skillet, add bell peppers and onion. Cook for 5-7 minutes until tender-crisp.
5. Return chicken to skillet and toss to combine.
6. Divide rice among 4 meal prep containers.
7. Top each with chicken and vegetable mixture, black beans, avocado, salsa, and cilantro.
8. Serve with lime wedges.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Nut-Free | Egg-Free

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7. Greek Chicken Meatball Bowl

These Greek-inspired chicken meatballs are packed with flavor and are perfect for meal prepping. Serve them in a bowl with quinoa, fresh veggies, and a creamy tzatziki sauce for a delicious and healthy lunch. [7]

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Protein: 32g per serving

Ingredients:

For the Meatballs:

• 1 lb. ground chicken
• ¼ cup almond flour or gluten-free breadcrumbs
• 1 egg
• 3 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh mint, chopped
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons olive oil

For the Bowls:

• 2 cups cooked quinoa or rice
• 2 cups mixed greens
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ cup Kalamata olives
• ½ cup crumbled feta cheese
• ½ cup tzatziki sauce

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine ground chicken, almond flour, egg, garlic, parsley, mint, oregano, salt, and pepper. Mix until just combined.
3. Form mixture into 16-20 meatballs and place on prepared baking sheet.
4. Drizzle with olive oil and bake for 18-20 minutes until cooked through (internal temperature 165°F).
5. Divide quinoa or rice among 4 meal prep containers.
6. Top each with mixed greens, cucumber, tomatoes, red onion, olives, and 4-5 meatballs.
7. Add feta cheese and serve with tzatziki sauce.

Storage:

Store in airtight containers in the refrigerator for up to 4 days. Keep tzatziki separate.

Dietary Tags:

Gluten-Free | Nut-Free (without almond flour)

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8. Shrimp and Avocado Salad

This refreshing and light salad is packed with protein and healthy fats. The combination of succulent shrimp, creamy avocado, and a zesty lime dressing makes for a perfect summer lunch. [8]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Protein: 28g per serving

Ingredients:

• 1 ½ lbs. large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste
• 8 cups mixed salad greens
• 2 avocados, diced
• 2 cups cherry tomatoes, halved
• 1 English cucumber, diced
• ½ red onion, thinly sliced
• ¼ cup fresh cilantro, chopped

For the Lime Dressing:

• ¼ cup olive oil
• 3 tablespoons fresh lime juice
• 1 tablespoon honey
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. In a bowl, toss shrimp with olive oil, garlic, paprika, salt, and pepper.
2. Heat a large skillet over medium-high heat. Cook shrimp for 2-3 minutes per side until pink and cooked through.
3. In a small bowl, whisk together all dressing ingredients.
4. Divide salad greens among 4 meal prep containers.
5. Top each with cooked shrimp, avocado, tomatoes, cucumber, red onion, and cilantro.
6. Drizzle with lime dressing or store separately.

Meal Prep Tips:

Add avocado just before serving to prevent browning.

Storage:

Store in airtight containers in the refrigerator for up to 3 days.

Dietary Tags:

Dairy-Free | Gluten-Free | Grain-Free | Nut-Free | Paleo

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9. Turkey and Veggie Stuffed Peppers

These colorful and nutritious stuffed peppers are a great way to pack in protein and vegetables. They are easy to make and can be prepped ahead for a week of delicious lunches. [9]

Servings: 6 servings (6 pepper halves)
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Protein: 26g per serving

Ingredients:

• 3 large bell peppers, halved and seeded
• 1 lb. lean ground turkey
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup cauliflower rice
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup shredded mozzarella cheese
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F. Place pepper halves cut-side up in a baking dish.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add ground turkey and cook until browned, about 6-8 minutes.
4. Add onion, garlic, and zucchini. Cook for 3-4 minutes.
5. Stir in cauliflower rice, diced tomatoes, Italian seasoning, salt, and pepper. Simmer for 5 minutes.
6. Spoon turkey mixture into pepper halves. Top with shredded mozzarella.
7. Cover with foil and bake for 25 minutes. Remove foil and bake for 10 more minutes until cheese is melted and peppers are tender.
8. Garnish with fresh basil.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

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10. Chicken Burrito Bowl

Enjoy all the deliciousness of a burrito in a healthy and satisfying bowl. These chicken burrito bowls are easy to customize and are perfect for meal prepping. [10]

Servings: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Protein: 35g per serving

Ingredients:

• 1 ½ lbs. boneless skinless chicken breasts
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ½ teaspoon paprika
• Salt and pepper to taste
• 2 cups cooked brown rice or cauliflower rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 2 cups shredded lettuce
• 1 cup pico de gallo or salsa
• 1 cup shredded cheese
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped
• Lime wedges

Instructions:

1. Season chicken breasts with olive oil and all spices.
2. Heat a grill pan or skillet over medium-high heat. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F.
3. Let chicken rest for 5 minutes, then slice or dice.
4. Divide rice among 4 meal prep containers.
5. Top each with chicken, black beans, corn, lettuce, pico de gallo, cheese, avocado, and cilantro.
6. Serve with lime wedges.

Storage:

Store in airtight containers in the refrigerator for up to 4 days.

Dietary Tags:

Gluten-Free | Nut-Free | Egg-Free

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References

[1] The Real Food Dietitians. (2024, May 24). Chicken Pesto Pasta Salad with Whole Food Ingredients. Retrieved from https://therealfooddietitians.com/pesto-chicken-pasta-salad/

[2] The Real Food Dietitians. (2024, September 5). Buffalo Chicken Salad (So Fresh For Summer). Retrieved from https://therealfooddietitians.com/buffalo-chicken-salad/

[3] Inspired by various Mediterranean bowl recipes.

[4] Inspired by various Asian chicken lettuce wrap recipes.

[5] Inspired by various taco salad bowl recipes.

[6] Inspired by various chicken fajita bowl recipes.

[7] Inspired by various Greek chicken meatball recipes.

[8] Inspired by various shrimp and avocado salad recipes.

[9] Inspired by various stuffed pepper recipes.

[10] Inspired by various chicken burrito bowl recipes.