20 Cheap Gluten-Free Lunch Ideas

Finding affordable and delicious gluten-free lunch options can be a daily struggle. This article provides a list of 20 cheap gluten-free lunch ideas, complete with full recipes, to make your midday meal both satisfying and budget-friendly.

1. BLT Salad

A classic sandwich transformed into a fresh and vibrant salad.

Ingredients:

• 3 cups chopped romaine lettuce
• 4 slices cooked bacon, crumbled
• 1 cup cherry tomatoes, halved
• 1/4 cup mayonnaise
• 1 tbsp milk
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the lettuce, bacon, and tomatoes.
2. In a small bowl, whisk together the mayonnaise, milk, salt, and pepper to create the dressing.
3. Drizzle the dressing over the salad and toss to combine.

2. Gluten-Free Pesto Pasta Salad

A refreshing and flavorful pasta salad perfect for a light lunch.

Ingredients:

• 2 cups cooked gluten-free pasta
• 1/2 cup pesto
• 1 cup cherry tomatoes, halved
• 1/2 cup mozzarella pearls
• Fresh basil for garnish

Instructions:

1. In a large bowl, toss the cooked pasta with the pesto.
2. Stir in the cherry tomatoes and mozzarella pearls.
3. Garnish with fresh basil before serving.

3. Tex-Mex Corn and Avocado Salad

A zesty and colorful salad with a Southwestern flair.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) corn, drained
• 1 avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, corn, avocado, red onion, and cilantro.
2. Drizzle with lime juice and season with salt and pepper. Toss gently to combine.

4. Tuna, Avocado & Quinoa Salad

A protein-packed salad that is both healthy and filling.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 can (5 ounces) tuna, drained
• 1 avocado, diced
• 1/4 cup chopped red onion
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the quinoa, tuna, avocado, and red onion.
2. Drizzle with olive oil and lemon juice. Season with salt and pepper and toss to combine.

5. Egg Muffins

Perfect for a make-ahead lunch, these egg muffins are portable and delicious.

Ingredients:

• 6 large eggs
• 1/4 cup milk
• 1 cup chopped vegetables (e.g., spinach, bell peppers, onions)
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a muffin tin.
3. In a bowl, whisk the eggs and milk. Stir in the vegetables, cheese (if using), salt, and pepper.
4. Pour the egg mixture into the muffin cups.
5. Bake for 15-20 minutes, or until the eggs are set.

6. Taco Bowls

A deconstructed taco in a bowl, perfect for a customizable lunch.

Ingredients:

• 1 cup cooked rice
• 1/2 cup seasoned ground beef or turkey
• 1/2 cup black beans
• 1/4 cup salsa
• Shredded lettuce, cheese, and sour cream for topping

Instructions:

1. Assemble your bowl by starting with a base of rice.
2. Top with ground meat, black beans, and salsa.
3. Garnish with your favorite taco toppings.

7. Burrito Bowls

Similar to taco bowls, but with a focus on classic burrito fillings.

Ingredients:

• 1 cup cooked rice
• 1/2 cup grilled chicken or steak, sliced
• 1/2 cup pinto beans
• 1/4 cup corn
• Guacamole and pico de gallo for topping

Instructions:

1. Start with a base of rice in a bowl.
2. Add the chicken or steak, pinto beans, and corn.
3. Top with guacamole and pico de gallo.

8. Salad with Grilled Chicken

A simple and healthy lunch that is easy to prepare.

Ingredients:

• 3 cups mixed greens
• 4 ounces grilled chicken breast, sliced
• 1/2 cup sliced cucumber
• 1/4 cup cherry tomatoes, halved
• Your favorite gluten-free dressing

Instructions:

1. In a large bowl, combine the mixed greens, chicken, cucumber, and tomatoes.
2. Drizzle with your favorite dressing and toss to combine.

9. Rice and Beans

A classic and incredibly cheap meal that is both filling and nutritious.

Ingredients:

• 1 cup cooked rice
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 tsp cumin
• 1/4 tsp chili powder
• Salt and pepper to taste

Instructions:

1. In a small saucepan, heat the black beans with the cumin, chili powder, salt, and pepper.
2. Serve the seasoned beans over the cooked rice.

10. Charcuterie/Bento Box

A fun and customizable lunch box with a variety of snacks.

Ingredients:

• Sliced gluten-free deli meat
• Cheese cubes
• Gluten-free crackers
• Grapes or apple slices
• Nuts and seeds

Instructions:

1. Arrange all the ingredients in a compartmentalized container for an easy and fun lunch.

11. Hummus with Veggies

A light and healthy lunch that is perfect for a warm day.

Ingredients:

• 1/2 cup hummus
• 1 cup mixed vegetable sticks (e.g., carrots, cucumbers, bell peppers)
• Gluten-free pita bread or crackers for dipping

Instructions:

1. Serve the hummus with a side of fresh vegetable sticks and gluten-free pita or crackers.

12. Black Bean Soup

A hearty and flavorful soup that is easy to make in a big batch for the week.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans (15 ounces) black beans, rinsed and drained
• 4 cups vegetable broth
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened.
2. Add the garlic and cook for another minute.
3. Stir in the black beans, vegetable broth, and cumin. Bring to a simmer and cook for 15-20 minutes.
4. Use an immersion blender to partially blend the soup for a creamier texture.
5. Season with salt and pepper to taste.

13. Lentil Soup

Another hearty and budget-friendly soup that is packed with nutrients.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
2. Stir in the lentils, vegetable broth, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

14. Chicken Salad Lettuce Wraps

A low-carb and refreshing lunch option.

Ingredients:

• 1 cup cooked and shredded chicken
• 1/4 cup mayonnaise
• 2 tbsp chopped celery
• 1 tbsp chopped red onion
• Salt and pepper to taste
• Large lettuce leaves (e.g., iceberg or butter lettuce)

Instructions:

1. In a bowl, combine the chicken, mayonnaise, celery, and red onion. Season with salt and pepper.
2. Spoon the chicken salad into the lettuce leaves and serve.

15. Stuffed Bell Peppers

A colorful and flavorful meal that can be made ahead of time.

Ingredients:

• 2 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1/2 cup black beans
• 1/2 cup corn
• 1/4 cup shredded cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine the quinoa, black beans, corn, cheese, salt, and pepper.
3. Stuff the bell pepper halves with the quinoa mixture.
4. Place the stuffed peppers in a baking dish and bake for 20-25 minutes, or until the peppers are tender.

16. Quinoa Salad with Chickpeas

A simple and nutritious salad that is perfect for meal prep.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/2 cup chopped cucumber
• 1/4 cup chopped parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the quinoa, chickpeas, cucumber, and parsley.
2. Drizzle with olive oil and lemon juice. Season with salt and pepper and toss to combine.

17. Greek Salad

A classic salad that is always a refreshing choice.

Ingredients:

• 2 cups chopped romaine lettuce
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced red onion
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta cheese
• Greek dressing

Instructions:

1. In a large bowl, combine all the vegetables and feta cheese.
2. Drizzle with Greek dressing and toss to combine.

18. Caprese Salad Skewers

A fun and easy-to-eat version of the classic Caprese salad.

Ingredients:

• 1 cup cherry tomatoes
• 1/2 cup fresh mozzarella balls (bocconcini)
• Fresh basil leaves
• Balsamic glaze for drizzling

Instructions:

1. Thread the tomatoes, mozzarella, and basil onto small skewers.
2. Drizzle with balsamic glaze before serving.

19. Leftover Chicken and Veggie Skewers

A great way to use up leftover grilled chicken and vegetables.

Ingredients:

• 1 cup cooked chicken, cut into chunks
• 1 cup cooked vegetables (e.g., bell peppers, zucchini, onions)
• Your favorite gluten-free dipping sauce

Instructions:

1. Thread the chicken and vegetables onto skewers.
2. Serve cold or warm with your favorite dipping sauce.

20. Loaded Sweet Potato

A simple and satisfying lunch that is packed with nutrients.

Ingredients:

• 1 medium sweet potato, baked
• 1/2 cup black beans
• 1/4 cup corn
• 2 tbsp salsa
• A dollop of sour cream or Greek yogurt

Instructions:

1. Split the baked sweet potato open.
2. Top with black beans, corn, and salsa.
3. Add a dollop of sour cream or Greek yogurt before serving.

References

[1] EatingWell. (2025, January 26). 20 Budget-Friendly Gluten-Free Dinners. https://www.eatingwell.com/gallery/7820685/budget-friendly-gluten-free-dinners/
[2] BBC Good Food. (n.d.). Gluten-free lunch recipes. https://www.bbcgoodfood.com/recipes/collection/gluten-free-lunch-recipes