20+ Simple Gluten-Free Lunch Recipes

Finding delicious and convenient gluten-free lunch options can be a daily struggle. But with a little planning and some creative recipes, you can enjoy a satisfying and flavorful midday meal without the gluten. This article provides a collection of over 20 simple and easy-to-make gluten-free lunch recipes that are perfect for work, school, or a quick meal at home.

From fresh and vibrant salads to hearty and filling wraps and bowls, you’ll find a variety of recipes to suit your taste and lifestyle. We’ve also included tips for meal prepping and packing your lunches to make your weekdays even easier. So say goodbye to boring and repetitive lunches and hello to a world of delicious gluten-free possibilities!

Wraps and Sandwiches

Wraps and sandwiches are a classic lunch choice for a reason. They are portable, customizable, and can be made in minutes. With the wide variety of gluten-free breads and tortillas available today, you don’t have to miss out on these lunchtime favorites.

1. Gluten-Free Hummus Turkey Wrap

This simple and satisfying wrap is packed with protein and flavor. The hummus adds a creamy texture and a boost of plant-based protein.

Ingredients:

• 1 gluten-free tortilla or wrap
• 2 tablespoons hummus
• 3-4 slices of turkey breast
• 1/4 cup mixed greens
• 2-3 slices of tomato

Instructions:

1. Spread the hummus evenly over the gluten-free tortilla.
2. Layer the turkey, mixed greens, and tomato slices on top of the hummus.
3. Roll up the tortilla tightly and slice in half.
4. Serve immediately or wrap in plastic wrap for a portable lunch.

2. Gluten-Free Chicken Salad Wrap

A classic chicken salad wrap made gluten-free. The combination of tender chicken, crunchy celery, and sweet grapes is a winner.

Ingredients:

• 1 cup cooked and shredded chicken
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup halved grapes
• Salt and pepper to taste
• 2 gluten-free tortillas or wraps

Instructions:

1. In a medium bowl, combine the shredded chicken, mayonnaise, celery, and grapes.
2. Season with salt and pepper to taste.
3. Divide the chicken salad evenly between the two gluten-free tortillas.
4. Roll up the tortillas tightly and serve.

3. Asian Chicken Salad Wraps

These wraps are a refreshing and flavorful alternative to traditional chicken salad. The mango and miso dressing adds a sweet and tangy kick.

Ingredients:

• 1 cup cooked and shredded chicken
• 1/4 cup chopped mango
• 2 tablespoons chopped red onion
• 2 tablespoons chopped cilantro
• For the dressing:
  • 2 tablespoons miso paste
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
• 4 large lettuce leaves (e.g., butter lettuce or iceberg)

Instructions:

1. In a medium bowl, combine the shredded chicken, mango, red onion, and cilantro.
2. In a small bowl, whisk together the miso paste, rice vinegar, and honey to make the dressing.
3. Pour the dressing over the chicken mixture and toss to combine.
4. Spoon the chicken salad into the lettuce leaves and serve immediately.

4. Gluten-Free Sandwiches

With the growing availability of high-quality gluten-free bread, you can enjoy all your favorite sandwiches without the gluten. Here are a few ideas to get you started:

• Classic Turkey and Cheese: Layer sliced turkey, cheddar cheese, lettuce, and tomato on your favorite gluten-free bread.
• Tuna Salad Sandwich: Mix canned tuna with mayonnaise, chopped celery, and a squeeze of lemon juice. Serve on gluten-free bread with a slice of provolone cheese.
• Veggie and Hummus Sandwich: Spread a generous layer of hummus on gluten-free bread and top with sliced cucumber, bell peppers, and carrots.

Rice and Noodle Bowls

Rice and noodle bowls are a versatile and satisfying lunch option. They can be customized with your favorite proteins, vegetables, and sauces.

5. Vietnamese Rice Noodle Bowl

A fresh and flavorful noodle bowl that is packed with herbs and vegetables. The nuoc cham dressing adds a sweet and tangy finish.

Ingredients:

• 4 ounces rice vermicelli noodles
• 1/2 cup cooked shrimp, chicken, or pork
• 1/2 cup shredded lettuce
• 1/4 cup shredded carrots
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh cilantro
• For the nuoc cham dressing:
  • 1/4 cup fish sauce
  • 1/4 cup water
  • 2 tablespoons sugar
  • 2 tablespoons lime juice
  • 1 clove garlic, minced

Instructions:

1. Cook the rice noodles according to the package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked noodles, protein, lettuce, carrots, mint, and cilantro.
3. In a small bowl, whisk together the fish sauce, water, sugar, lime juice, and garlic to make the dressing.
4. Pour the dressing over the noodle bowl and toss to combine.
5. Serve immediately.

6. Cold Sesame Rice Noodle Bowl

A quick and easy noodle bowl that is perfect for a warm day. The sesame dressing is creamy and flavorful.

Ingredients:

• 4 ounces rice noodles
• 1/2 cup edamame, shelled
• 1/2 cup shredded carrots
• 1/2 cup sliced cucumber
• For the sesame dressing:
  • 1/4 cup tahini
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon honey
  • 1 tablespoon sesame oil

Instructions:

1. Cook the rice noodles according to the package directions. Drain and rinse with cold water.
2. In a large bowl, combine the cooked noodles, edamame, carrots, and cucumber.
3. In a small bowl, whisk together the tahini, soy sauce, honey, and sesame oil to make the dressing.
4. Pour the dressing over the noodle bowl and toss to combine.
5. Serve immediately or chill for later.

7. 30-Minute Rice Bowls

Rice bowls are a quick and easy lunch option that can be customized with your favorite ingredients. Here are a few ideas:

• Chicken and Broccoli Bowl: Top a bed of brown rice with cooked chicken, steamed broccoli, and a drizzle of soy sauce.
• Black Bean and Corn Salsa Bowl: Combine black beans, corn, chopped red onion, and cilantro. Serve over rice with a dollop of sour cream.
• Spicy Tuna Bowl: Mix canned tuna with sriracha and mayonnaise. Serve over rice with sliced avocado and a sprinkle of sesame seeds.

Salads and Soups

Salads and soups are a light and refreshing lunch option. They are a great way to pack in a variety of vegetables and nutrients.

8. Roasted Chicken and Kale Salad

A hearty and flavorful salad that is perfect for a cool day. The roasted chicken adds a savory and satisfying element.

Ingredients:

• 1 bunch kale, stems removed and leaves chopped
• 1 cup cooked and shredded chicken
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped walnuts
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the kale, chicken, feta cheese, and walnuts.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

9. Quinoa Salad with Black Beans and Corn

A protein-packed salad that is both healthy and delicious. The lime dressing adds a bright and zesty flavor.

Ingredients:

• 1 cup cooked quinoa
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro
• For the dressing:
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or chill for later.

10. Creamy Tomato Soup

A classic tomato soup that is both comforting and delicious. The addition of cream gives it a rich and velvety texture.

Ingredients:

• 1 (28-ounce) can crushed tomatoes
• 1 cup vegetable broth
• 1/2 cup heavy cream
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for 1 minute more.
4. Stir in the crushed tomatoes and vegetable broth.
5. Bring to a simmer and cook for 15 minutes.
6. Use an immersion blender to blend the soup until smooth.
7. Stir in the heavy cream and season with salt and pepper to taste.
8. Serve immediately with a gluten-free grilled cheese sandwich for dipping.

Conclusion

With these simple and delicious gluten-free lunch recipes, you can enjoy a satisfying and flavorful midday meal every day of the week. Whether you prefer a light and refreshing salad or a hearty and filling wrap, there is a recipe here for you. So get creative in the kitchen and start enjoying all the delicious possibilities of a gluten-free lunch!