21 Cheap Gluten-Free Low-Calorie Lunch Meals

Finding a lunch that is both satisfying and aligns with your dietary needs can be a daily struggle. For those on a gluten-free and low-calorie diet, the challenge is even greater. This article provides a solution with 21 delicious, budget-friendly, and easy-to-prepare lunch recipes. These meals will keep you energized throughout the afternoon without compromising your health goals or your wallet.

1. Quinoa Salad with Lemon Vinaigrette

This refreshing quinoa salad is packed with protein and vegetables, making it a perfect light lunch. The lemon vinaigrette adds a zesty flavor that ties all the ingredients together.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• For the vinaigrette: 2 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the vinaigrette over the quinoa salad and toss to combine.
4. Serve immediately or store in the refrigerator for later.

Approximate Cost: $3.00

Approximate Calories: 350

2. Tuna Salad Lettuce Wraps

These tuna salad lettuce wraps are a light and refreshing alternative to a traditional tuna sandwich. Using lettuce instead of bread makes them low-carb and gluten-free.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Salt and pepper to taste
• 4 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, celery, and red onion.
2. Season with salt and pepper to taste.
3. Spoon the tuna salad into the lettuce leaves and serve.

Approximate Cost: $2.50

Approximate Calories: 250

3. Chicken and Vegetable Skewers

These colorful chicken and vegetable skewers are a fun and easy way to enjoy a healthy lunch. They can be grilled, baked, or pan-seared.

Ingredients:

• 4 oz boneless, skinless chicken breast, cut into 1-inch cubes
• 1/2 bell pepper, cut into 1-inch pieces
• 1/2 zucchini, cut into 1-inch pieces
• 1/4 red onion, cut into 1-inch pieces
• 1 tbsp olive oil
• Salt, pepper, and your favorite herbs to taste

Instructions:

1. Preheat grill, oven, or skillet.
2. Thread the chicken and vegetables onto skewers.
3. Brush with olive oil and season with salt, pepper, and herbs.
4. Grill, bake, or pan-sear for 10-15 minutes, or until the chicken is cooked through and the vegetables are tender.

Approximate Cost: $3.50

Approximate Calories: 300

4. Lentil Soup

This hearty lentil soup is a warm and comforting lunch that is packed with fiber and protein. It’s a great make-ahead option that you can enjoy throughout the week.

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 2 cups vegetable broth
• 1/2 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tsp olive oil
• Salt, pepper, and your favorite spices to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrot, and celery and cook until softened, about 5 minutes.
3. Add the lentils, vegetable broth, and spices.
4. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste and serve warm.

Approximate Cost: $2.00

Approximate Calories: 300

5. Black Bean Burgers on a Lettuce Bun

These homemade black bean burgers are a delicious and satisfying vegetarian lunch option. Serve them on a lettuce bun to keep them low-carb and gluten-free.

Ingredients:

• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup chopped onion
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 4 large lettuce leaves

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, onion, cumin, chili powder, salt, and pepper.
3. Form the mixture into two patties.
4. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
5. Serve the patties on lettuce buns with your favorite toppings.

Approximate Cost: $2.50

Approximate Calories: 350

6. Shrimp and Avocado Salad

This light and refreshing shrimp and avocado salad is a perfect summer lunch. It’s packed with protein and healthy fats to keep you full and satisfied.

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1/2 avocado, diced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup diced cucumber
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the shrimp, avocado, cherry tomatoes, and cucumber.
2. Drizzle with lime juice and season with salt and pepper.
3. Toss gently to combine and serve immediately.

Approximate Cost: $4.00

Approximate Calories: 300

7. Stuffed Bell Peppers

These stuffed bell peppers are a versatile and flavorful lunch option. You can fill them with a variety of ingredients, such as quinoa, ground turkey, or vegetables.

Ingredients:

• 1 bell pepper, halved and seeded
• 1/2 cup cooked quinoa
• 1/4 cup black beans
• 1/4 cup corn
• 1/4 cup shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine the cooked quinoa, black beans, and corn.
3. Spoon the mixture into the bell pepper halves.
4. Top with shredded cheese, if desired.
5. Bake for 20-25 minutes, or until the peppers are tender and the filling is heated through.

Approximate Cost: $3.00

Approximate Calories: 350

8. Egg Salad with Greek Yogurt

This healthier version of egg salad uses Greek yogurt instead of mayonnaise, making it lower in fat and calories. Serve it on a bed of lettuce or with gluten-free crackers.

Ingredients:

• 2 hard-boiled eggs, chopped
• 1/4 cup plain Greek yogurt
• 1 tbsp chopped fresh dill
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the chopped hard-boiled eggs, Greek yogurt, and dill.
2. Season with salt and pepper to taste.
3. Stir to combine and serve.

Approximate Cost: $1.50

Approximate Calories: 200

9. Chicken Salad with Grapes and Walnuts

This sweet and savory chicken salad is a delicious and satisfying lunch. The grapes add a burst of sweetness, while the walnuts provide a crunchy texture.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/4 cup plain Greek yogurt
• 1/4 cup halved grapes
• 2 tbsp chopped walnuts
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the shredded chicken, Greek yogurt, grapes, and walnuts.
2. Season with salt and pepper to taste.
3. Stir to combine and serve on a bed of lettuce or with gluten-free crackers.

Approximate Cost: $3.50

Approximate Calories: 350

10. Leftover Chili

A warm bowl of chili is a perfect comforting lunch, especially on a cold day. Make a big batch over the weekend and enjoy it for lunch throughout the week.

Ingredients:

• 1 cup of your favorite gluten-free chili
• Optional toppings: shredded cheese, sour cream, chopped onions

Instructions:

1. Reheat the chili in the microwave or on the stovetop.
2. Top with your favorite toppings and enjoy.

Approximate Cost: Varies

Approximate Calories: Varies

11. Salmon with Roasted Vegetables

This elegant and healthy lunch is packed with omega-3 fatty acids and nutrients. The roasted vegetables add a delicious flavor and texture.

Ingredients:

• 4 oz salmon fillet
• 1 cup mixed vegetables (broccoli, carrots, bell peppers, etc.)
• 1 tbsp olive oil
• Salt, pepper, and your favorite herbs to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the vegetables with olive oil, salt, pepper, and herbs.
3. Spread the vegetables on a baking sheet and roast for 15-20 minutes.
4. Place the salmon on the baking sheet with the vegetables and bake for another 10-12 minutes, or until the salmon is cooked through.

Approximate Cost: $5.00

Approximate Calories: 400

12. Burrito Bowl

A burrito bowl is a deconstructed burrito that is served in a bowl instead of a tortilla. This makes it a great gluten-free and low-carb option.

Ingredients:

• 1/2 cup cooked brown rice or quinoa
• 1/2 cup black beans
• 1/2 cup corn
• 1/4 cup salsa
• 1/4 avocado, diced

Instructions:

1. In a bowl, combine the brown rice or quinoa, black beans, and corn.
2. Top with salsa and avocado.
3. Serve immediately.

Approximate Cost: $3.00

Approximate Calories: 400

13. Caprese Salad

This simple and elegant salad is a classic Italian dish that is naturally gluten-free. The combination of fresh mozzarella, tomatoes, and basil is a perfect light lunch.

Ingredients:

• 1 large tomato, sliced
• 4 oz fresh mozzarella, sliced
• 1/4 cup fresh basil leaves
• 1 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Arrange the tomato and mozzarella slices on a plate, alternating them.
2. Tuck the basil leaves in between the slices.
3. Drizzle with balsamic glaze and season with salt and pepper.
4. Serve immediately.

Approximate Cost: $4.00

Approximate Calories: 350

14. Greek Salad

A Greek salad is a refreshing and flavorful salad that is packed with vegetables and healthy fats. It’s a great option for a light and satisfying lunch.

Ingredients:

• 1 cup chopped romaine lettuce
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup Kalamata olives
• For the dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1/2 tsp dried oregano, salt, and pepper to taste

Instructions:

1. In a large bowl, combine the romaine lettuce, cucumber, red onion, feta cheese, and Kalamata olives.
2. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

Approximate Cost: $3.50

Approximate Calories: 300

15. Turkey and Cheese Roll-Ups

These turkey and cheese roll-ups are a quick and easy lunch that is perfect for on-the-go. They are a great low-carb and gluten-free alternative to a traditional sandwich.

Ingredients:

• 4 slices of gluten-free turkey breast
• 4 slices of provolone cheese
• Optional fillings: lettuce, tomato, mustard

Instructions:

1. Lay the turkey slices on a flat surface.
2. Top each slice with a slice of provolone cheese.
3. Add any optional fillings.
4. Roll up the turkey and cheese slices and secure with a toothpick, if necessary.

Approximate Cost: $3.00

Approximate Calories: 300

16. Cottage Cheese and Salsa

This simple and savory snack is a great high-protein lunch option. The salsa adds a burst of flavor to the cottage cheese.

Ingredients:

• 1 cup low-fat cottage cheese
• 1/4 cup salsa

Instructions:

1. In a bowl, combine the cottage cheese and salsa.
2. Stir to combine and enjoy with gluten-free crackers or vegetable sticks.

Approximate Cost: $2.00

Approximate Calories: 200

17. Cucumber and Tomato Salad

This simple and refreshing salad is a perfect light lunch, especially on a hot day. It’s a great way to get in a serving of vegetables and is naturally gluten-free.

Ingredients:

• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/4 cup chopped red onion
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the cucumber, tomatoes, and red onion.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

Approximate Cost: $2.50

Approximate Calories: 200

18. Hard-Boiled Eggs with Everything Bagel Seasoning

A simple and savory snack that is perfect for a light lunch. The everything bagel seasoning adds a burst of flavor to the hard-boiled eggs.

Ingredients:

• 2 hard-boiled eggs, peeled
• 1 tsp everything bagel seasoning

Instructions:

1. Sprinkle the everything bagel seasoning over the hard-boiled eggs.
2. Enjoy!

Approximate Cost: $1.00

Approximate Calories: 160

19. Leftover Steak Salad

Don’t let leftover steak go to waste! This hearty and flavorful salad is a great way to use up leftovers and create a delicious and satisfying lunch.

Ingredients:

• 4 oz leftover cooked steak, sliced
• 2 cups mixed greens
• 1/4 cup cherry tomatoes, halved
• 1/4 cup sliced cucumber
• Your favorite gluten-free dressing

Instructions:

1. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber.
2. Top with the sliced steak.
3. Drizzle with your favorite gluten-free dressing and serve.

Approximate Cost: Varies

Approximate Calories: Varies

20. Antipasto Skewers

These antipasto skewers are a fun and easy way to enjoy the flavors of an antipasto platter in a convenient and portable format. They are perfect for a light lunch or a party appetizer.

Ingredients:

• Cherry tomatoes
• Fresh mozzarella balls
• Kalamata olives
• Artichoke hearts
• Gluten-free salami or pepperoni

Instructions:

1. Thread the ingredients onto skewers in your desired order.
2. Drizzle with olive oil and balsamic glaze, if desired.
3. Serve immediately.

Approximate Cost: $4.00

Approximate Calories: 300

21. DIY Instant Noodles

Create your own healthy and delicious instant noodles with this simple recipe. It’s a great way to control the ingredients and make a quick and easy lunch.

Ingredients:

• 1/2 cup cooked rice noodles
• 1/2 cup shredded carrots
• 1/4 cup chopped scallions
• 1 tbsp gluten-free soy sauce or tamari
• 1 tsp sesame oil
• 1 cup hot vegetable or chicken broth

Instructions:

1. In a heat-safe jar or container, layer the rice noodles, carrots, and scallions.
2. In a small bowl, whisk together the soy sauce and sesame oil.
3. Pour the sauce over the noodles and vegetables.
4. When you’re ready to eat, pour the hot broth over the noodles and let it sit for 2-3 minutes, or until the noodles are soft.
5. Stir and enjoy.

Approximate Cost: $2.50

Approximate Calories: 250