20 Gluten-Free Fall Lunch Recipes

As the leaves change and the air turns crisp, our cravings shift from light summer salads to warm, comforting meals. A satisfying and nutritious lunch is key to staying energized throughout the day, and a gluten-free diet doesn’t mean you have to compromise on flavor or variety. This collection of 20 gluten-free fall lunch recipes is designed to provide you with a wide range of delicious and easy-to-prepare options that celebrate the best of the season.

The Benefits of a Gluten-Free Midday Meal

A gluten-free lunch can help you avoid that afternoon slump by providing sustained energy without the digestive discomfort that gluten can cause for some individuals. By focusing on whole, unprocessed foods and seasonal ingredients, you can create lunches that are not only delicious but also packed with the nutrients your body needs to thrive.

Nutritional Highlights of Fall Ingredients for Sustained Energy

• Butternut Squash: This versatile fall vegetable is an excellent source of complex carbohydrates, which provide a steady release of energy. It’s also rich in vitamin A and fiber.
• Sweet Potatoes: Another fall favorite, sweet potatoes are packed with fiber, vitamins, and minerals. They are a great source of beta-carotene, which is converted to vitamin A in the body.
• Quinoa: This gluten-free grain is a complete protein, meaning it contains all nine essential amino acids. It’s also a good source of fiber and iron, making it a great choice for a satisfying and energizing lunch.

Now, let’s explore some delicious gluten-free fall lunch ideas!

Category 1: Hearty Soups & Stews

1. Butternut Squash and Apple Soup

This creamy and flavorful soup is the perfect way to warm up on a chilly fall day. The sweetness of the butternut squash and apple is balanced by a hint of savory sage.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 apples, cored and chopped
• 1 onion, chopped
• 4 cups vegetable broth
• 1 tsp dried sage
• Salt and pepper to taste
• Toasted pumpkin seeds for garnish

Instructions:

1. In a large pot or Dutch oven, combine the butternut squash, apples, onion, and vegetable broth.
2. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the squash is tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, you can carefully transfer the soup to a regular blender and blend in batches.
4. Stir in the dried sage and season with salt and pepper to taste.
5. Serve warm, garnished with toasted pumpkin seeds.

2. Chicken and Sweet Potato Stew

This hearty and satisfying stew is packed with protein and nutrients. The combination of tender chicken, sweet potatoes, and savory spices is sure to become a fall favorite.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 medium sweet potatoes, peeled and cubed
• 1 onion, chopped
• 2 carrots, chopped
• 4 cups chicken broth
• 1 tsp smoked paprika
• 1/2 tsp cumin
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot or Dutch oven, heat a little olive oil over medium-high heat. Add the chicken and cook until browned on all sides.
2. Add the onion and carrots to the pot and cook for 5 minutes, or until softened.
3. Stir in the sweet potatoes, chicken broth, smoked paprika, and cumin.
4. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
5. Season with salt and pepper to taste.
6. Serve warm, garnished with fresh parsley.

3. Lentil and Pumpkin Curry Soup

This flavorful and aromatic soup is a perfect vegetarian lunch option. The combination of lentils, pumpkin, and curry spices is both delicious and satisfying.

Ingredients:

• 1 cup red lentils, rinsed
• 1 can (15 oz) pumpkin puree
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 4 cups vegetable broth
• 1 can (13.5 oz) coconut milk
• Salt and pepper to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. In a large pot or Dutch oven, heat a little olive oil over medium heat. Add the onion and garlic and cook until softened.
2. Stir in the curry powder and cook for 1 minute more.
3. Add the lentils, pumpkin puree, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the coconut milk and season with salt and pepper to taste.
5. Serve warm, garnished with fresh cilantro.

4. Turkey and White Bean Chili

This hearty and flavorful chili is a perfect one-pot meal for a chilly fall day. The combination of ground turkey, white beans, and warm spices is both delicious and satisfying.

Ingredients:

• 1 lb ground turkey
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) white beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes, undrained
• 2 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp oregano
• 4 cups chicken broth
• Salt and pepper to taste
• Toppings: shredded cheese, sour cream, chopped green onions

Instructions:

1. In a large pot or Dutch oven, cook the ground turkey over medium-high heat until browned. Drain off any excess fat.
2. Add the onion and garlic to the pot and cook until softened.
3. Stir in the white beans, diced tomatoes, chili powder, cumin, and oregano.
4. Pour in the chicken broth and bring to a boil. Reduce the heat and simmer for 30 minutes, or until the chili has thickened.
5. Season with salt and pepper to taste.
6. Serve warm with your favorite chili toppings.

Category 2: Grain Bowls & Salads

5. Roasted Fall Vegetable Quinoa Bowl

This colorful and nutritious quinoa bowl is a perfect make-ahead lunch. The combination of roasted fall vegetables, fluffy quinoa, and a tangy vinaigrette is both delicious and satisfying.

Ingredients:

• 1 cup quinoa, cooked
• 2 cups mixed fall vegetables, chopped (e.g., butternut squash, Brussels sprouts, carrots)
• 1 tbsp olive oil
• Salt and pepper to taste
• For the vinaigrette: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1/2 tsp honey

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the chopped vegetables with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned.
2. In a small bowl, whisk together the ingredients for the vinaigrette.
3. In a large bowl, combine the cooked quinoa, roasted vegetables, and vinaigrette. Toss to combine.
4. Serve warm or cold.

6. Apple Cranberry Spinach Salad with Goat Cheese

This vibrant and flavorful salad is a perfect light and refreshing lunch. The combination of sweet apples, tart cranberries, and creamy goat cheese is simply irresistible.

Ingredients:

• 4 cups fresh spinach
• 1 apple, cored and thinly sliced
• 1/4 cup dried cranberries
• 1/4 cup crumbled goat cheese
• 1/4 cup chopped pecans
• For the vinaigrette: 3 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1/2 tsp honey

Instructions:

1. In a small bowl, whisk together the ingredients for the vinaigrette.
2. In a large bowl, combine the spinach, apple slices, dried cranberries, goat cheese, and pecans.
3. Drizzle with the vinaigrette and toss to combine.
4. Serve immediately.

7. Wild Rice and Roasted Squash Bowl

This hearty and flavorful grain bowl is a perfect vegetarian lunch option. The combination of wild rice, roasted squash, and a creamy tahini dressing is both delicious and satisfying.

Ingredients:

• 1 cup wild rice, cooked
• 2 cups butternut squash, cubed and roasted
• 1/2 cup chickpeas, rinsed and drained
• 1/4 cup chopped parsley
• For the dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, 1/2 tsp maple syrup

Instructions:

1. In a small bowl, whisk together the ingredients for the dressing.
2. In a large bowl, combine the cooked wild rice, roasted butternut squash, chickpeas, and parsley.
3. Drizzle with the tahini dressing and toss to combine.
4. Serve warm or cold.

8. Warm Brussels Sprouts and Bacon Salad

This savory and satisfying salad is a perfect way to enjoy Brussels sprouts. The combination of crispy bacon, tender Brussels sprouts, and a tangy vinaigrette is simply irresistible.

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 4 slices of bacon, cooked and crumbled
• 1/4 cup chopped red onion
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the Brussels sprouts with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned.
2. In a large bowl, combine the roasted Brussels sprouts, crumbled bacon, and chopped red onion.
3. In a small bowl, whisk together the apple cider vinegar and Dijon mustard. Drizzle over the salad and toss to combine.
4. Serve warm.

Category 3: Wraps & Sandwiches

9. Turkey and Apple Lettuce Wraps

These light and refreshing lettuce wraps are a perfect low-carb lunch option. The combination of savory turkey, crisp apple, and a creamy dressing is both delicious and satisfying.

Ingredients:

• 1 lb ground turkey
• 1 apple, cored and diced
• 1/2 cup chopped celery
• 1/4 cup mayonnaise
• 1 tbsp lemon juice
• Salt and pepper to taste
• Large lettuce leaves for serving

Instructions:

1. In a large skillet, cook the ground turkey over medium-high heat until browned. Drain off any excess fat.
2. In a medium bowl, combine the cooked turkey, diced apple, and chopped celery.
3. In a small bowl, whisk together the mayonnaise and lemon juice. Pour over the turkey mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Spoon the turkey mixture into the lettuce leaves and serve immediately.

10. Pumpkin Hummus and Veggie Wrap

This flavorful and colorful wrap is a perfect vegetarian lunch option. The combination of creamy pumpkin hummus, crisp vegetables, and a soft gluten-free tortilla is both delicious and satisfying.

Ingredients:

• 1/4 cup pumpkin hummus
• 1 large gluten-free tortilla
• 1/2 cup mixed greens
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumber
• 2 tbsp crumbled feta cheese

Instructions:

1. Spread the pumpkin hummus evenly over the gluten-free tortilla.
2. Top with the mixed greens, shredded carrots, sliced cucumber, and crumbled feta cheese.
3. Roll up the tortilla tightly and slice in half.
4. Serve immediately.

11. Grilled Chicken and Pear Sandwich (GF Bread)

This sophisticated and flavorful sandwich is a perfect grown-up lunch. The combination of grilled chicken, sweet pear, and tangy goat cheese is simply divine.

Ingredients:

• 2 slices of gluten-free bread
• 4 oz grilled chicken breast, sliced
• 1/2 pear, thinly sliced
• 2 tbsp goat cheese, softened
• 1 tbsp honey
• Arugula

Instructions:

1. Toast the gluten-free bread slices until golden brown.
2. Spread the softened goat cheese on one slice of bread.
3. Top with the sliced grilled chicken, pear slices, and a drizzle of honey.
4. Add a handful of arugula and top with the other slice of bread.
5. Serve immediately.

12. Sweet Potato and Black Bean Quesadilla

This hearty and flavorful quesadilla is a perfect vegetarian lunch option. The combination of sweet potatoes, black beans, and melted cheese is both delicious and satisfying.

Ingredients:

• 1 large gluten-free tortilla
• 1/2 cup mashed sweet potato
• 1/4 cup black beans, rinsed and drained
• 1/4 cup shredded cheddar cheese
• 2 tbsp chopped cilantro
• Salsa and sour cream for serving

Instructions:

1. Spread the mashed sweet potato evenly over one half of the gluten-free tortilla.
2. Top with the black beans, shredded cheese, and chopped cilantro.
3. Fold the other half of the tortilla over the filling.
4. Cook in a lightly oiled skillet over medium heat for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
5. Serve warm with salsa and sour cream.

Category 4: Pasta & Noodle Dishes

13. Gluten-Free Penne with Pumpkin Sage Sauce

This creamy and flavorful pasta dish is a perfect comfort food for a chilly fall day. The combination of pumpkin, sage, and a hint of nutmeg is simply divine.

Ingredients:

• 8 oz gluten-free penne pasta
• 1 cup pumpkin puree
• 1/2 cup heavy cream (or dairy-free alternative)
• 2 tbsp chopped fresh sage
• 1/4 tsp nutmeg
• Salt and pepper to taste
• Grated Parmesan cheese for serving

Instructions:

1. Cook the gluten-free penne pasta according to the package directions.
2. While the pasta is cooking, combine the pumpkin puree, heavy cream, fresh sage, and nutmeg in a small saucepan. Cook over medium heat until heated through.
3. Season the sauce with salt and pepper to taste.
4. Drain the pasta and toss with the pumpkin sage sauce.
5. Serve warm, topped with grated Parmesan cheese.

14. Spaghetti Squash with Turkey Meatballs

This healthy and satisfying dish is a great low-carb alternative to traditional spaghetti and meatballs. The combination of tender spaghetti squash, flavorful turkey meatballs, and a rich tomato sauce is sure to become a family favorite.

Ingredients:

• 1 medium spaghetti squash
• 1 lb ground turkey
• 1/4 cup gluten-free breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 tsp dried oregano
• Salt and pepper to taste
• 2 cups marinara sauce

Instructions:

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
2. While the squash is roasting, combine the ground turkey, gluten-free breadcrumbs, Parmesan cheese, egg, oregano, salt, and pepper in a large bowl. Mix until just combined, then form into meatballs.
3. In a large skillet, brown the meatballs on all sides. Add the marinara sauce and simmer for 15-20 minutes, or until the meatballs are cooked through.
4. Use a fork to scrape the spaghetti squash into strands. Serve the spaghetti squash topped with the turkey meatballs and marinara sauce.

15. Rice Noodle Soup with Fall Vegetables

This warm and comforting noodle soup is a perfect light and healthy lunch. The combination of delicate rice noodles, crisp fall vegetables, and a flavorful broth is both delicious and satisfying.

Ingredients:

• 4 oz rice noodles
• 4 cups vegetable broth
• 1 cup sliced mushrooms
• 1 cup chopped bok choy
• 1/2 cup shredded carrots
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp grated fresh ginger
• Lime wedges and fresh cilantro for serving

Instructions:

1. Cook the rice noodles according to the package directions.
2. In a large pot, combine the vegetable broth, mushrooms, bok choy, and carrots. Bring to a boil, then reduce the heat and simmer for 5-7 minutes, or until the vegetables are tender.
3. Stir in the soy sauce and grated ginger.
4. Divide the cooked rice noodles among two bowls and ladle the soup over the noodles.
5. Serve warm with lime wedges and fresh cilantro.

16. Butternut Squash Mac and Cheese (GF)

This creamy and cheesy mac and cheese is a perfect comfort food for a chilly fall day. The addition of butternut squash adds a boost of nutrients and a subtle sweetness.

Ingredients:

• 8 oz gluten-free elbow macaroni
• 1 cup roasted butternut squash, pureed
• 1 cup milk (or dairy-free alternative)
• 1 cup shredded cheddar cheese
• 1/4 tsp nutmeg
• Salt and pepper to taste

Instructions:

1. Cook the gluten-free macaroni according to the package directions.
2. While the macaroni is cooking, combine the pureed butternut squash and milk in a small saucepan. Cook over medium heat until heated through.
3. Stir in the shredded cheddar cheese until melted and smooth.
4. Season the sauce with nutmeg, salt, and pepper to taste.
5. Drain the macaroni and toss with the butternut squash cheese sauce.
6. Serve warm.

Category 5: Casseroles & Baked Dishes

17. Sweet Potato and Sausage Stuffed Peppers

These colorful and flavorful stuffed peppers are a perfect make-ahead lunch. The combination of sweet potatoes, savory sausage, and melted cheese is both delicious and satisfying.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 lb ground sausage
• 1 cup mashed sweet potato
• 1/2 cup cooked quinoa
• 1/4 cup shredded mozzarella cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C). Place the bell pepper halves in a baking dish.
2. In a large skillet, cook the ground sausage over medium-high heat until browned. Drain off any excess fat.
3. In a medium bowl, combine the cooked sausage, mashed sweet potato, and cooked quinoa. Season with salt and pepper to taste.
4. Spoon the mixture into the bell pepper halves and top with shredded mozzarella cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

18. Acorn Squash Stuffed with Quinoa and Cranberries

This elegant and flavorful dish is a perfect vegetarian lunch option. The combination of sweet acorn squash, fluffy quinoa, and tart cranberries is both delicious and satisfying.

Ingredients:

• 2 acorn squash, halved and seeded
• 1 cup cooked quinoa
• 1/2 cup dried cranberries
• 1/4 cup chopped pecans
• 2 tbsp maple syrup
• 1 tsp cinnamon
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Place the acorn squash halves cut-side down on a baking sheet and roast for 20-25 minutes, or until tender.
2. In a medium bowl, combine the cooked quinoa, dried cranberries, chopped pecans, maple syrup, and cinnamon. Season with salt and pepper to taste.
3. Spoon the mixture into the roasted acorn squash halves.
4. Bake for another 10-15 minutes, or until heated through.
5. Serve warm.

19. Chicken and Vegetable Shepherd’s Pie (GF)

This comforting and hearty shepherd’s pie is a perfect one-dish meal for a chilly fall day. The combination of a savory chicken and vegetable filling and a creamy sweet potato topping is simply irresistible.

Ingredients:

• 1 lb ground chicken
• 1 cup mixed vegetables (e.g., peas, carrots, corn)
• 1 onion, chopped
• 2 cups mashed sweet potatoes
• 1/4 cup milk (or dairy-free alternative)
• 1 tbsp gluten-free flour
• 1 cup chicken broth
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground chicken and onion over medium-high heat until the chicken is browned. Drain off any excess fat.
3. Stir in the gluten-free flour and cook for 1 minute. Gradually whisk in the chicken broth until smooth. Bring to a simmer and cook for 5 minutes, or until the sauce has thickened.
4. Stir in the mixed vegetables and season with salt and pepper to taste. Pour the mixture into a baking dish.
5. In a medium bowl, combine the mashed sweet potatoes and milk. Spread the sweet potato mixture over the chicken filling.
6. Bake for 20-25 minutes, or until the filling is bubbly and the topping is lightly browned.

20. Baked Eggplant Parmesan with Fall Herbs

This lighter, gluten-free version of a classic comfort dish is perfect for a satisfying fall lunch. The baked eggplant is layered with a rich tomato sauce, mozzarella cheese, and a blend of autumnal herbs.

Ingredients:

• 1 large eggplant, sliced into 1/2-inch rounds
• 1 cup gluten-free breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 2 cups marinara sauce
• 1 cup shredded mozzarella cheese
• 2 large eggs, beaten
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a shallow dish, combine the gluten-free breadcrumbs, Parmesan cheese, oregano, thyme, salt, and pepper.
3. Dip each eggplant slice in the beaten eggs, then dredge in the breadcrumb mixture, pressing to coat.
4. Place the coated eggplant slices on the prepared baking sheet and bake for 20-25 minutes, flipping once, until golden and crisp.
5. In a baking dish, spread a layer of marinara sauce. Arrange a layer of baked eggplant slices on top, followed by a sprinkle of mozzarella cheese. Repeat the layers until all ingredients are used, finishing with a layer of mozzarella on top.
6. Bake for 15-20 minutes, or until the sauce is bubbly and the cheese is melted and golden.
7. Let it rest for a few minutes before serving.

Conclusion

With these 20 gluten-free fall lunch recipes, you can enjoy a variety of delicious and satisfying meals that will keep you energized throughout the day. From hearty soups and stews to fresh salads and comforting casseroles, there’s something for everyone in this collection. So, embrace the flavors of fall and get creative in the kitchen!

Meal Prep Strategies for Busy Weeks

• Cook in Batches: Make a large batch of soup, stew, or chili on the weekend and enjoy it for lunch throughout the week.
• Prep Ingredients in Advance: Chop vegetables, cook grains, and make dressings ahead of time to make assembling lunches quick and easy.
• Portion Out Meals: Divide your prepared lunches into individual containers so you can grab them and go on busy mornings.

Storage and Reheating Tips

• Soups, Stews, and Chilis: These can be stored in the refrigerator for up to 4 days or in the freezer for up to 3 months. Reheat on the stovetop or in the microwave.
• Grain Bowls and Salads: Store the components separately and assemble just before eating to keep everything fresh.
• Casseroles and Baked Dishes: These can be stored in the refrigerator for up to 3 days. Reheat in the oven or microwave.

We hope you enjoy these gluten-free fall lunch recipes! Happy cooking!