Searching for the best gluten-free lunch ideas? Dive into these delicious and hearty lunch recipes for lettuce wraps, vibrant salads, hearty skillets and more that deliver satisfying, mouthwatering meals without a trace of gluten!
45 Gluten-Free Lunch Ideas
Updated on Apr. 30, 2025
1/45
Egg Salad with Cream Cheese
Skill Level
Easy
Total Time
10 min
Servings
3 cups
From the Recipe Creator:
I love the versatility of this creamy egg salad. You can serve it on a nest of mixed greens, tucked into a sandwich or with your favorite crisp crackers. —Cynthia Kohlberg, Syracuse, Indiana
Nutrition Facts:
1/2 cup: 228 calories, 19g fat (6g saturated fat), 264mg cholesterol, 456mg sodium, 6g carbohydrate (4g sugars, 0 fiber), 9g protein.
Growing up, this creamy egg salad was my mom’s lunchtime staple. Hard-boiled eggs, mayonnaise, cream cheese and crunchy veggies come together so each bite strikes the ideal balance of tangy and smooth. Serve it on gluten-free bread or over a bed of greens for a simple, protein-rich lunch you’ll want to make again and again.
2/45
Shrimp Avocado Salad
Skill Level
Medium
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
The delicious taste and smooth texture of avocados and the crisp shrimp salad create a heavenly combination. Serve it as a cool and satisfying lunch or a light, quick and easy dinner. —Teri Rasey, Cadillac, Michigan
Nutrition Facts:
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
Tender shrimp are combined with creamy avocado, crunchy veggies and a vibrant homemade lime dressing that brings it all together in this dish that’s reminiscent of shrimp ceviche. It’s quick to prepare, naturally gluten-free and bursts with a delightful blend of textures and fresh flavors.
3/45
Firehouse Chili
Skill Level
Easy
Total Time
1 hour 50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
As one of the cooks at the firehouse, I used to prepare meals for 10 men. This firehouse chili recipe was among their favorites. —Richard Clements, San Dimas, California
Nutrition Facts:
1 cup: 354 calories, 12g fat (4g saturated fat), 71mg cholesterol, 657mg sodium, 32g carbohydrate (10g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
Packed with lean ground beef, kidney beans, stewed tomatoes and a savory mix of spices, this slow-simmered firehouse chili offers bold flavors with a perfect kick of heat. This is a great meal-prep lunch because it make four quarts of chili, so it’s easy to heat up and pair with gluten-free cornbread or rice for a comforting and cozy meal at anytime.
4/45
Vegetable, Steak and Eggs
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Low-carb doesn't have to mean skimpy—here's a lighter take on steak and eggs. I love cooking with squash, but feel free to toss in any vegetable combination you like. —Robert Deskin, Plantation, Florida
Nutrition Facts:
1 serving: 344 calories, 21g fat (10g saturated fat), 259mg cholesterol, 770mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 33g protein.
Steak and eggs get a low-carb twist in this salad-meets-breakfast dish. Seasoned beef skirt steak pairs with vibrant vegetables like sweet red peppers and summer squash, a perfectly cooked egg, and a touch of Parmesan for extra flavor. Made in just 30 minutes, it’s an ideal choice for a wholesome lunch.
5/45
Mediterranean Tuna Salad
Skill Level
Medium
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington
Nutrition Facts:
1-1/2 cups: 282 calories, 11g fat (2g saturated fat), 30mg cholesterol, 682mg sodium, 23g carbohydrate (6g sugars, 6g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
This Mediterranean recipe brings vibrancy to a traditional lunch tuna salad. Packed with protein from albacore tuna and chickpeas, it’s brightened up with crisp red peppers, green onions and a tangy balsamic vinaigrette. A sprinkle of feta finishes it off, making it perfect for serving over a bed of greens or wrapping up in a gluten-free tortilla for a quick, flavor-packed meal.
6/45
Vegetarian Stuffed Peppers
Skill Level
Medium
Total Time
4 hours
Servings
6 servings
From the Recipe Creator:
These filling and flavorful vegetarian stuffed peppers are an updated version of my mom's stuffed peppers, which were a favorite when I was growing up in upstate New York. Whenever I make them, I'm reminded of home. —Melissa McCabe, Long Beach, California
Nutrition Facts:
1 stuffed pepper: 261 calories, 8g fat (4g saturated fat), 18mg cholesterol, 815mg sodium, 39g carbohydrate (9g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
This is one of my go-to lunches for busy weeks (although I make mine without the cheese). Stuffed peppers are hearty, protein-packed and incredibly versatile. Whether you bake them in the oven or let them simmer in the slow cooker, they’re easy to make ahead and can be customized with whatever veggies or herbs you have on hand.
7/45
Strawberry Chicken Salad
Skill Level
Medium
Total Time
45 min
Servings
4 servings plus 1 cup leftover dressing
From the Recipe Creator:
Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin
Nutrition Facts:
1 salad: 479 calories, 35g fat (3g saturated fat), 47mg cholesterol, 167mg sodium, 23g carbohydrate (15g sugars, 5g fiber), 22g protein.
This salad combines tender chicken, crunchy sugar snap peas, buttery toasted pecans and sweet strawberries. A drizzle of tangy homemade poppy seed dressing ties it all together for a sweet-and-savory combination that’s hard to beat.
8/45
White Chicken Chili
Skill Level
Easy
Total Time
40 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Folks will enjoy a change from traditional chili when they dip their spoons into this flavorful blend of tender chicken, white beans and just the right amount of zip. This is our favorite white chicken chili recipe. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 214 calories, 7g fat (3g saturated fat), 35mg cholesterol, 596mg sodium, 20g carbohydrate (1g sugars, 7g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
The Dutch oven is a useful kitchen gadget for crafting cozy, one pot meals, and this white chicken chili is no exception. It gets its thick, creamy texture from mashing a good portion of the beans right into the pot.
9/45
Quinoa Chickpea Salad
Skill Level
Easy
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. —Suzanne Banfield, Basking Ridge, New Jersey
Nutrition Facts:
1-1/2 cups: 355 calories, 5g fat (0 saturated fat), 0 cholesterol, 155mg sodium, 70g carbohydrate (20g sugars, 9g fiber), 12g protein.
Curried quinoa and chickpeas is an easy vegan meal that’s naturally gluten-free. Comprising of a medley of chickpeas, red bell pepper, quinoa, tomatoes, raisins curry powder and orange juice, the sweet-and-savory dish is as nourishing as it is flavorful.
10/45
Northwest Salmon Salad
Skill Level
Medium
Total Time
45 min
Servings
4 servings (1 cup dressing)
From the Recipe Creator:
I love that I can use my favorite Northwest ingredients—salmon, blueberries and hazelnuts—all in one recipe. The salmon and dressing make a tasty sandwich too. —Davis Clevenger, Dexter, Oregon
Nutrition Facts:
1 salad with 1/4 cup dressing: 305 calories, 18g fat (4g saturated fat), 67mg cholesterol, 571mg sodium, 13g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
Tender baked salmon is paired with sweet peaches, fresh blueberries and crunchy hazelnuts on a bed of Bibb lettuce, creating a flavorful, vibrant dish. Topped with a creamy cucumber-dill dressing, capers and crunchy red bell pepper, it’s the perfect balance of tang and freshness.
11/45
Ricotta-Stuffed Portobello Mushrooms
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
These mushrooms are rich and creamy and bright at the same time because of the fresh herbs and tomato. I especially like to serve them with grilled asparagus. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1 stuffed mushroom: 201 calories, 13g fat (4g saturated fat), 22mg cholesterol, 238mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
These ricotta-stuffed portobello mushrooms are a delightful vegetarian lunch that combines mozzarella, Parmesan cheese and creamy ricotta with fresh herbs, all nestled inside meaty portobello caps. Topped with ripe tomato slices and grilled to tender perfection, the mushrooms are finished with a vibrant basil-almond pesto drizzle.
12/45
Vegan Jambalaya
Skill Level
Easy
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This flavorful entree won’t leave you hungry since it uses convenient canned beans in place of meat. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts:
1-1/3 cups: 281 calories, 3g fat (0 saturated fat), 0 cholesterol, 796mg sodium, 56g carbohydrate (6g sugars, 9g fiber), 11g protein.
A plant-based twist on the classic Creole dish, this vegan jambalaya combines garlic, bell pepper, onion, celery and bold spices for a rich, savory base. It also contains tomatoes, tomato sauce, hearty long-grain rice and protein-packed butter beans. Everything you need for a very filling gluten-free lunch.
13/45
Crab-Stuffed Avocado
Skill Level
Easy
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
Nutrition Facts:
1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
The star of this dish is the perfectly ripe, creamy avocado, so be sure to choose the best ones for the ultimate flavor. Stuffed with a zesty crab salad made from lump crabmeat, serrano peppers, capers and fresh herbs, the avocados are broiled with a sprinkle of melty pepper jack cheese to create a crowd-pleasing lunch. Quick tip: If you’re using imitation crabmeat, be sure to check the ingredients for any gluten-containing additives!
14/45
Almond Chicken Salad
Skill Level
Easy
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts:
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
During the hot summer months, all I want for lunch is something that’s crunchy, crisp and refreshing. This almond chicken salad is a delightful blend of tender chicken, crisp celery, sweet grapes and hard-boiled eggs, all tossed in a creamy dressing of Miracle Whip, sour cream and mustard. The toasted slivered almonds add a delightful crunch, while the optional kiwi slices bring a burst of sweetness and vibrant color.
15/45
Cool Beans Salad
Skill Level
Easy
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This protein-filled dish could be served as a colorful side dish or a meatless entree. When you make it, double the recipe—because it will be gone in a flash! The basmati rice adds flavor and texture, and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Nutrition Facts:
1-1/3 cups: 440 calories, 19g fat (3g saturated fat), 0 cholesterol, 659mg sodium, 58g carbohydrate (5g sugars, 8g fiber), 12g protein.
Bean salads are colorful, flavorful and easy to make ahead of time. A hearty mix of basmati rice, kidney beans, black beans, corn and crisp veggies gets a bold kick from a zesty cumin-chili dressing. You can easily sub out the basmati rice for quinoa if you’re looking for a high-protein gluten-free lunch.
16/45
Frittata
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Make this frittata recipe your own by using whatever veggies you like. Spinach, mushrooms and bell peppers would add both color and flavor to every bite, but don't be afraid to get creative! —Julie Andrews, Rockford, Michigan
Nutrition Facts:
1 serving: 124 calories, 9g fat (3g saturated fat), 249mg cholesterol, 412mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 9g protein.
This classic frittata is a fuss-free favorite that combines milk, fluffy eggs and fresh veggies. It’s typically seen as a breakfast dish, but it works just as well for lunch. It stores beautifully, making it perfect for prepping ahead when you need easy grab-and-go meals all week long.
17/45
Lettuce-Wrap Burgers
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These fresh flavors blend like a dream. It's a snap to throw the wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa
Nutrition Facts:
2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
Craving a burger without the bun? These lettuce wraps are a fresh and flavor-packed way to shake things up with juicy, seasoned beef tucked into cool, crisp Bibb lettuce. They’re piled high with creamy avocado, tangy feta and a lively mix of red onion and cherry tomatoes, but yo ucan add your favorite burger toppings. I like to drizzle on a little gluten-free Worcestershire sauce for an extra punch of savory umami—because who says light can’t be loaded with flavor?
18/45
Tequila Lime Shrimp Zoodles
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Nutrition Facts:
1-1/4 cups: 246 calories, 14g fat (6g saturated fat), 161mg cholesterol, 510mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
Spiralized zucchini noodles (aka zoodles) can be used to make any number of gluten-free noodle dishes. This dish is a lively, low-carb twist that packs a punch of bold flavor in every bite. Succulent shrimp are sizzled with shallots and garlic, then bathed in a bright, citrusy tequila-lime sauce.
19/45
Lemony Garbanzo Salad
Skill Level
Easy
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
Nothing says spring like a brighty, lemony salad. The tender chickpeas burst with sunny citrus and garden-fresh goodness. Served over a bed of spring greens and drizzled with a creamy yogurt-orange marmalade dressing, it’s the perfect balance of tangy, savory and downright refreshing flavors.
20/45
Naked Fish Tacos
Skill Level
Easy
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after they've eaten this. I serve the dish with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.
This recipe creates a fresh, flavor-packed twist on tacos—no tortillas required! Flaky tilapia fillets are pan-seared to perfection and topped with a zesty slaw of coleslaw mix, cilantro, green onion and jalapeno, all tossed in lime juice and cumin.
21/45
Grilled Chicken Salad with Blueberry Vinaigrette
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. This salad goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Nutrition Facts:
1 serving: 455 calories, 26g fat (7g saturated fat), 82mg cholesterol, 460mg sodium, 36g carbohydrate (27g sugars, 4g fiber), 24g protein.
Tender grilled chicken is complemented by juicy blueberries, sweet mandarin oranges and creamy goat cheese. Nestled on a bed of crisp greens, it’s a delightful blend of savory and sweet that’s light yet satisfying—ideal for warm-weather lunches.
22/45
Feta Shrimp Skillet
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband and I tried a dish similar to this on our honeymoon in Greece. I re-created the flavors in this recipe when we got home. When I make it now, it brings back wonderful memories. —Sonali Ruder, New York, New York
Nutrition Facts:
1-1/4 cups: 240 calories, 8g fat (3g saturated fat), 149mg cholesterol, 748mg sodium, 16g carbohydrate (9g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
A Mediterranean masterpiece at your fingertips, this feta shrimp skillet transports your taste buds straight to Greece. Tender shrimp simmers in a savory tomato sauce with garlic, onion and a touch of white wine. The dish is crowned with crumbled feta that melts into a creamy, tangy topping.
23/45
Curried Chicken & Peach Salad
Skill Level
Easy
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida
Nutrition Facts:
1 serving: 286 calories, 12g fat (2g saturated fat), 54mg cholesterol, 315mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1 fruit.
A delightful dance of savory and sweet flavors, this curried chicken and peach salad creates a satisfying gluten-free lunch. Tender chunks of chicken are coated in a creamy curry dressing and paired with juicy peaches, crunchy walnuts and sweet raisins for a refreshing twist.
24/45
Mediterranean Turkey Skillet
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Nutrition Facts:
1 cup: 259 calories, 10g fat (2g saturated fat), 65mg cholesterol, 504mg sodium, 20g carbohydrate (6g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
This one-pan dish is as easy as it is delicious. Lean ground turkey joins forces with zucchini, banana peppers and onions, all simmered with black beans and diced tomatoes. It’s given a tangy twist with balsamic vinegar. Ready in just 30 minutes, this naturally gluten-free meal brings bold Mediterranean flavors to your lunch table!
25/45
Sweet Potato Bowl
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Nutrition Facts:
2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
Tender sweet potatoes and onions are sauteed to golden perfection, then paired with black beans, kale and a touch of sweet chili sauce. This dish offers a satisfying balance of flavors and textures, making it a perfect choice for a wholesome, plant-based, gluten-free lunch.
26/45
Feta Garbanzo Bean Salad
Skill Level
Easy
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad. —Judy Doepel, Ballston Lake, New York
Nutrition Facts:
2 cups: 268 calories, 16g fat (3g saturated fat), 8mg cholesterol, 586mg sodium, 24g carbohydrate (4g sugars, 7g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 starch, 1 lean meat, 1 vegetable.
Mediterranean flavors are a go-to for gluten-free goodness, and this feta garbanzo bean salad is a perfect example! Simple yet satisfying, tender chickpeas mingle with crisp cucumbers, juicy tomatoes, red onions and briny kalamata olives. Topped with fresh parsley and crumbled feta, this no-cook salad is a refreshing, gluten-free option that’s perfect for a light lunch.
27/45
Coconut-Ginger Chickpeas & Tomatoes
Skill Level
Easy
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts:
2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
Add this one-pan recipe to your repertoire—the bold, vibrant dish is packed with flavor. Fragrant ginger, onions and a hint of jalapeno lay the foundation, while chickpeas and juicy tomatoes simmer in creamy coconut milk to create a spicy, comforting dish.
28/45
Turkey Pepper Kabobs
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This is a summertime favorite at our house. While the turkey is a nice change of pace and tastes great with the sweet basting sauce and pineapple, the recipe also works well with cubed chicken. —Traci Goodman, Paducah, Kentucky
Nutrition Facts:
2 kabobs: 298 calories, 6g fat (0 saturated fat), 45mg cholesterol, 146mg sodium, 34g carbohydrate (28g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 starch, 1 fat.
These turkey pepper kabobs are a fresh and flavorful spin on a classic grilling favorite. Tender turkey breast teams up with vibrant bell peppers and onions, all marinated in a fragrant spice blend. Ready in just 25 minutes, they’re the ultimate quick lunch-fix for a picnic or a fun weekend barbecue.
29/45
Veggie Steak Salad
Skill Level
Easy
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
This salad just explodes with flavors. It's easy and quick to prepare, tastes delicious, and is a healthy dinner all on one plate. —Tiffany Martinez, Aliso Viejo, California
Nutrition Facts:
2 cups: 301 calories, 19g fat (5g saturated fat), 46mg cholesterol, 301mg sodium, 12g carbohydrate (5g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 fat, 2 vegetable.
Tender, juicy flank steak meets a medley of fresh, crunchy veggies like sweet corn, ripe tomatoes and zesty red onions, all drizzled with a tangy balsamic-Dijon dressing. With a sprinkle of Parmesan and fresh parsley to top it off, this colorful, gluten-free salad is a deliciously satisfying meal that’s ready in a flash.
30/45
Avocado Quesadillas
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Avocados give quesadillas some nutritional value and, fortunately, my son likes them. Thinly slice the avocado, and add chicken or beef for extra protein. —Debbie Limas, North Andover, Massachusetts
Nutrition Facts:
2 quesadillas (calculated without additional pico de gallo): 611 calories, 37g fat (15g saturated fat), 50mg cholesterol, 455mg sodium, 54g carbohydrate (2g sugars, 12g fiber), 20g protein.
Talk about a flavor-packed bite: These quesadillas are cheesy, creamy and downright irresistible. Imagine warm, crispy corn tortillas filled with luscious avocado, melty cheese, tangy pico de gallo and a sprinkle of fresh cilantro. They’re perfect anytime you need a speedy lunch.
31/45
Cheeseburger Bowl
Skill Level
Medium
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
This recipe is a lighter way to enjoy an American summer staple. You can try a version of the dressing with 1 tablespoon of yellow mustard and 1 tablespoon of ketchup. —Laurie Rogerson, Ellington, Connecticut
Nutrition Facts:
2 cups salad mixture with 2 tablespoons dressing: 374 calories, 21g fat (8g saturated fat), 95mg cholesterol, 1099mg sodium, 11g carbohydrate (7g sugars, 3g fiber), 29g protein.
This cheeseburger bowl is a bunless burger lover’s dream come true! Think tender grilled beef patties piled high on a bed of crisp lettuce, topped with melty cheddar, crunchy pickles, juicy tomatoes and zesty onions. Finished with a drizzle of tangy ketchup-ranch dressing and a sprinkle of crunchy potato chips, it’s a flavorful, gluten-free version of your favorite burger.
32/45
One-Pot Beef & Pepper Stew
Skill Level
Easy
Total Time
1 hour 20 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
I got this hamburger stew recipe from a woman at our church, Lois Henry, when I needed a way to use up our bounty of home-canned tomatoes. My husband loves it, and I like that it's easy to warm up for a carefree dinner in the winter months. —Marcia Clay, Truman, Minnesota
Nutrition Facts:
1 cup: 191 calories, 7g fat (3g saturated fat), 35mg cholesterol, 689mg sodium, 21g carbohydrate (8g sugars, 2g fiber), 12g protein.
This one-pot beef and pepper stew is the ultimate cozy comfort food. Tender ground beef mingles with sweet carrots, hearty potatoes and plump rice, all simmered together in a savory, tomato-rich broth that’ll make your taste buds do a happy dance. In just over an hour, you’ve got a satisfying meal that’s perfect for those chilly nights. The leftovers are even better the next day for lunch!
33/45
Steak Salad
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
Nutrition Facts:
1 serving: 321 calories, 22g fat (5g saturated fat), 55mg cholesterol, 221mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 18g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 lean meat.
This vibrant, flavor-packed dish transforms your typical salad into a hearty, satisfying meal. Tender grilled steak is sliced and served atop a bed of fresh greens, cherry tomatoes, radishes and red onion. It’s finished off with a drizzled of tangy balsamic vinaigrette.
34/45
Feta Chicken Salad
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I grew up eating chicken because my father was the manager at a poultry facility, but this is the one dish that never gets boring. —Cheryl Lundquist, Wake Forest, North Carolina
Nutrition Facts:
1 cup: 198 calories, 9g fat (2g saturated fat), 63mg cholesterol, 540mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
Need a little sunshine on your plate? This zesty Mediterranean-inspired salad delivers! Crisp cucumbers, juicy tomatoes, sweet bell peppers and tender chicken are tossed with tangy feta and a vibrant lemon-olive oil dressing.
35/45
Mango Chutney Chicken Curry
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My father dreamed up this curry and chutney combination. Now my family cooks it on road trips—in rain and sun, in the mountains, even on the beach. Adjust the curry for taste and heat. —Dina Moreno, Seattle, Washington
Nutrition Facts:
1/2 cup: 320 calories, 9g fat (3g saturated fat), 78mg cholesterol, 558mg sodium, 30g carbohydrate (19g sugars, 1g fiber), 24g protein.
A quick and flavorful dish, our mango chutney chicken curry brings together sweet and savory flavors with aromatic curry spices. We simmer tender chicken in a creamy sauce that’s spiced with fruity mango chutney. Spoon it over a bed of rice for a crave-worthy lunch.
36/45
Tuscan Fish Packets
Skill Level
Easy
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Nutrition Facts:
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
These Tuscan fish packets are a flavorful escape to Italy in every bite. Tender white fish gets cozy with cannellini beans, zucchini, sweet tomatoes and garlic. Simply wrap it all up in foil packets and and bake. The savory, herb-packed fish will be ready in only 30 minutes for a fuss-free lunch.
37/45
Garden Chickpea Salad
Skill Level
Medium
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Nutrition Facts:
1 serving: 492 calories, 38g fat (6g saturated fat), 8mg cholesterol, 619mg sodium, 30g carbohydrate (7g sugars, 9g fiber), 12g protein.
Crisp veggies like zucchinis, carrots and radishes are combined with chickpeas, creamy feta and crunchy walnuts. Tossed in a tangy cumin-tomato dressing, it’s quick to make for a colorful (and nourishing) lunch.
38/45
Easy Cuban Picadillo
Skill Level
Easy
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My girlfriend gave me this delicious recipe years ago. I’ve made it ever since for family and friends, and they all love it. My daughter loves to take leftovers to school for lunch the next day. —Marie Wielgus, Wayne, New Jersey
Nutrition Facts:
1 cup beef mixture with 1/2 cup rice: 363 calories, 13g fat (4g saturated fat), 71mg cholesterol, 683mg sodium, 36g carbohydrate (7g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
Here’s another one-pan gem that brings the bold, vibrant flavors of Cuba straight to your table. The picadillo is made by simmering ground beef with tangy olives and sweet onions for the perfect balance of sweet and savory. It’s placed atop a bed of warm rice and garnished with fresh cilantro.
39/45
Vietnamese Chicken Salad
Skill Level
Medium
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
When I lived in Cleveland I would eat at a really good Vietnamese restaurant that had a dish I couldn't get enough of. Since I had it so frequently, I figured out the components and flavors and created my own easy-to-make version. Everyone who's tasted it loves it. —Erin Schillo, Northfield, Ohio
Nutrition Facts:
2 cups: 743 calories, 59g fat (9g saturated fat), 63mg cholesterol, 1068mg sodium, 25g carbohydrate (12g sugars, 7g fiber), 35g protein.
I’ve lived in Vietnam and love how this no-cook dish brings bold, fresh Vietnamese flavors in every bite. Shredded rotisserie chicken, crisp cabbage, carrots and fresh herbs are drizzled with a tangy lime-based dressing. Topped with crunchy peanuts and fried shallots, this lunch salad is a wonderful blend of textures and flavors.
40/45
Shrimp & Corn Stir-Fry
Skill Level
Easy
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Nutrition Facts:
1 serving (calculated without rice): 239 calories, 9g fat (1g saturated fat), 138mg cholesterol, 443mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
Looking for a dish that captures the essence of summer? This stir-fried shrimp dish is a quick-cooking, colorful delight that’s flavored with fresh basil. Juicy shrimp are tossed with sweet tomato, corn, onion and zucchini for a perfectly light, summertime lunch.
41/45
Porcupine Meatballs
Skill Level
Easy
Total Time
1 hour 20 min
Servings
4 servings
From the Recipe Creator:
These well-seasoned porcupine meatballs in a rich tomato sauce are one of my mom's best main dishes. I used to love this meal when I was growing up. I made it at home for our children, and now my daughters make it for their families. —Darlis Wilfer, West Bend, Wisconsin
Nutrition Facts:
1 serving: 421 calories, 21g fat (6g saturated fat), 70mg cholesterol, 1317mg sodium, 34g carbohydrate (9g sugars, 2g fiber), 24g protein.
A nostalgic, one-pan wonder, this recipe transforms simple ingredients into a comforting family favorite. Ground beef is mixed with uncooked long-grain rice, onions and spices, then simmered in a rich tomato sauce until perfectly tender. As the rice cooks, it swells to create the signature “porcupine” texture in each meatball. Important note: Make sure to check the ingredients in your Worcestershire sauce to confirm it’s gluten-free!
42/45
Sheet-Pan Chicken and Veggies
Skill Level
Easy
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
Nutrition Facts:
1 chicken thigh with 1 cup vegetables: 357 calories, 14g fat (3g saturated fat), 87mg cholesterol, 597mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
Sheet pan recipes are great for dinner, but they work equally well for lunch. Juicy, herb-seasoned chicken thighs, crispy red potatoes and tender spinach create a meal that’s both satisfying and easy to clean up. Infused with the bright flavors of garlic, rosemary and lemon, each bite is a delightful balance of fresh and savory notes.
43/45
Roasted Herbed Squash with Goat Cheese
Skill Level
Medium
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
Cooking is a hobby I'm so happy to share with my toddler. She (and all our Christmas Eve party guests) heartily approved of this new potluck favorite. Any type of winter squash works here. —Lindsay Oberhausen, Lexington, Kentucky
Nutrition Facts:
1 cup: 251 calories, 8g fat (3g saturated fat), 21mg cholesterol, 715mg sodium, 43g carbohydrate (10g sugars, 10g fiber), 7g protein.
A medley of butternut and acorn squash is tossed with fresh rosemary, thyme and a touch of maple syrup, then roasted to golden perfection. Topped with crumbled goat cheese and a sprinkle of parsley, it’s a naturally gluten-free, crowd-pleasing favorite that’s as beautiful as it is delicious.
44/45
Turkey and Apple Arugula Salad
Skill Level
Easy
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/2 cups: 354 calories, 17g fat (3g saturated fat), 94mg cholesterol, 301mg sodium, 22g carbohydrate (17g sugars, 3g fiber), 30g protein.
Missing the cozy fall flavors of Thanksgiving? This turkey and apple arugula salad has you covered! Tender turkey is seasoned with a hint of curry powder and paired with crisp apples, juicy grapes and the peppery freshness of arugula. Topped with crunchy walnuts, vibrant pomegranate seeds and a tangy orange-sesame dressing, this salad is a quick and satisfying way to enjoy fall flavors.
45/45
Spaghetti Squash Casserole
Skill Level
Easy
Total Time
1 hour 5 min
Servings
4 servings
From the Recipe Creator:
Spaghetti squash, like zucchini, can take over a garden. This is an excellent way to put that abundance to good use. I got the original spaghetti squash casserole recipe at a cooking class, and I've made it many times since. It's unique and tasty. —Mina Dick, Boissevain, Manitoba
Nutrition Facts:
1-1/3 cups: 411 calories, 20g fat (9g saturated fat), 92mg cholesterol, 488mg sodium, 25g carbohydrate (4g sugars, 3g fiber), 31g protein.
This gluten-free casserole is a cozy, low-carb comfort food that brings hearty flavor to your table. Roasted spaghetti squash is paired with lean ground beef, sauteed onions, red peppers and garlic, all simmered in juicy tomatoes with a hint of oregano. Finished with melted cheese and a sprinkle of fresh parsley, this dish makes for a hearty lunch.
Gluten-Free Lunch Ideas FAQ
What is a good healthy gluten-free lunch idea?
If you’re craving a feel-good, gluten-free lunch that doesn’t skimp on flavor, try building a nourishing bowl with lean protein, hearty gluten-free grains, fresh veggies and a tasty sauce or two. You can start with grilled chicken or go plant-based with tofu or tempeh. Pair it with hearty lentils, or add quinoa to make quinoa bowl recipes. Then, layer on roasted veggies like zucchini, bell peppers and sweet potatoes. Drizzle it with a lemon-tahini dressing for a creamy, zesty finish.
Want a fun twist? I’m obsessed with Trader Joe’s almond flour tortillas. They’re perfect for quick wraps or turning a grain bowl into a grab-and-go option. Toss in a handful of frisee or arugula for extra crunch and color. It’s a vibrant, satisfying lunch that hits the spot any day of the week.
What can I make for lunch that’s gluten-free?
There are so many fantastic gluten-free lunch ideas that it’s hard to choose, from salads to grain bowls, lettuce wraps and gluten-free tortilla wraps. When the midday hunger hits, having a few trusty gluten-free ideas makes all the difference.
- Salads with substance: Switch up your salad game with a mix of arugula or spinach, hearty chickpeas, crisp cucumbers, juicy cherry tomatoes and a sprinkle of feta. Finish it with a bright lemon-olive oil dressing. It’s fresh, satisfying, and bursting with flavor.
- Lettuce wraps: Ditch the bread and grab some crisp romaine or butter lettuce leaves. Fill them up with hummus, turkey, shredded carrots and creamy avocado for a crunchy, feel-good lunch.
- Grain bowls: Start with a base of brown rice or quinoa, then pile on a grilled protein, roasted veggies and a drizzle of your favorite creamy dressing or vinaigrette. It’s wholesome, hearty and totally customizable.
- Gluten-free tortilla wraps: Corn or almond tortillas are perfect for rolling up kidney beans, leafy greens, salsa, cheese—or even some leftover grilled salmon for a protein-packed twist.
Are lunch meats gluten-free?
Here’s a tasty tip: Meat is considered a gluten-free food, but not all lunch meats are gluten-free! Some varieties may sneak in gluten through added fillers or flavorings, such as soy sauce, wheat starch or flour-based seasonings. Double-check any labels and be sure to stick with trusted brands that proudly wear the “gluten-free” badge.
