Adding more wheat alternatives to your lunch can be tasty and healthy. It’s great for those with gluten sensitivity or who follow a gluten-free diet. This collection has many easy and satisfying recipes for you.
Try Mediterranean tuna salad, slow cooker chicken soup, keto-friendly pizza, or hearty chili. These wheat-free recipes ideas will make your midday meals exciting and healthy.
Many foods like meat, poultry, fish, and vegetables are naturally gluten-free. But finding the right wheat alternatives for lunch can be a challenge. Explore tasty, celiac-friendly meals that are also easy to pack for work or school.
Mediterranean Tuna Salad
Prep Time: 10 minutes
This Mediterranean tuna salad is quick and easy for a healthy lunch or dinner. It has tender tuna, red bell pepper, shallot, cucumber, capers, and a tangy dressing. You can enjoy it alone, on greens, or with gluten-free crackers.
The recipe makes 3 servings and takes only 10 minutes to prepare. The main ingredients are:
- 2 cans of tuna (5 ounces each)
- ¼ English cucumber or 1 Persian cucumber
- 10 cherry tomatoes
- ¼ red onion
- 1 stalk of celery
- 10 olives (kalamata or green manzanilla)
- ½ cup fresh parsley
- ¼ cup fresh dill
- 1 large lemon, juiced
- ½ cup plain Greek yogurt
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 1 tablespoon extra-virgin olive oil (optional)
Tuna is a lean protein with Omega-3 fatty acids, iron, and vitamins. The salad also has fiber, probiotics, and vitamin C. It’s a tasty, healthy choice for a grain-free lunch or quick gluten-free meal.
Leftover tuna salad can be stored in the fridge for 3-5 days. For a dairy-free version, use avocado or mayonnaise instead of Greek yogurt. You can also add artichoke hearts, feta, chili pepper flakes, or sriracha for more flavor.
Gluten-Free Lunch Ideas
Living gluten-free doesn’t mean you have to eat boring food. There are many tasty and healthy gluten-free lunch options. Whether you need something for a wheat-free recipes diet or just want grain-free ideas, we’ve got you covered.
Tips for Accessorizing Lunches
To make your gluten-free lunch more exciting, try these easy and tasty sides:
- Roasted nuts
- Dried fruit
- Cottage cheese
- Fresh fruit
- Veggie sticks
These sides are full of nutrients and can make your lunch more satisfying.
| Gluten-Free Lunch Recipe | Prep Time | Origin | Key Ingredients |
|---|---|---|---|
| Grilled Salmon Salad | 20 minutes | Syracuse, NY | Salmon, blueberries, hazelnuts, avocado |
| Chicken Fajita Wraps | 25 minutes | Madison, WI | Chicken, peppers, onions, corn tortillas |
| Shrimp and Black Bean Burrito Bowl | 30 minutes | Plantation, FL | Shrimp, black beans, rice, avocado |
With these sides and our gluten-free main dishes, you’ll have lots of healthy lunch options.
Slow Cooker Whole Chicken Soup
Make your lunch special with this slow cooker whole chicken soup. It’s a gluten-free soup recipe that’s great for a wholesome lunch or hearty meal. It has a whole chicken cooked in a tasty broth with healthy veggies.
The slow cooking makes the soup taste amazing. Chicken breasts cook for 4 hours on low, making them juicy and tender. The recipe uses 6 cups of chicken broth for a rich flavor.
After the chicken is cooked, shred it and put it back in the slow cooker. Store the soup in the fridge for 3-4 days. Reheat it in the microwave or on the stovetop. The USDA says not to cook frozen chicken in the slow cooker without thawing it first.
For a complete meal, try adding your favorite gluten-free sides. Here are some ideas:
- Lundberg Wild Blend rice, which cooks in the same amount of time as the chicken
- Crunchy veggie sticks
- A sprinkle of fresh herbs like parsley or thyme
Enjoy the comforting and nourishing flavors of this slow cooker whole chicken soup. It’s a delicious and gluten-free soup recipe that will satisfy your hunger for a wholesome lunch or hearty meal.
Keto Chicken Crust Pizza
Enjoying pizza on a low-carb diet is now easier with this tasty keto chicken crust pizza recipe. It uses a mix of shredded chicken, egg, and cheese instead of wheat. This makes a grain-free crust that’s healthy and filling.
This low-carb lunch or dinner has only 3 net carbs per serving. It’s great for those on a keto or gluten-free meal plan. The crust is made from a pound of ground chicken, about 0.5kg, making it strong and protein-rich.
To make this wheat-free pizza, mix shredded chicken, egg, and cheeses. Press it into a pizza pan and bake. Then, add your favorite toppings for a cheesy, satisfying meal that’s low in carbs.
| Nutrition Facts (Per Serving) | Amount |
|---|---|
| Calories | 321 |
| Carbohydrates | 5g |
| Protein | 40g |
| Fat | 15g |
Enjoy this keto pizza as a nutritious and tasty meal. You’ll love the wheat-free pizza that’s both delicious and healthy.
Autumn Squash Soup
As the weather gets cooler, warm up with a comforting bowl of this wheat-free soup. It’s a delicious and nutritious gluten-free fall recipe that celebrates the harvest season. This velvety and flavorful seasonal lunch features roasted winter squash, simmered in broth with fragrant herbs and spices.
This autumn squash soup is easy to make with just a few ingredients. Start by roasting a medium-large butternut squash at 180°C (fan) for 45 minutes until it’s soft and sweet. Then, blend the tender squash with 600ml of low-sodium vegetable broth and 200ml of water for a luscious base.
To add flavor, season the soup with 6 cloves of garlic, 1 diced onion, and warm spices. You can top it with coconut yogurt, roasted pepitas, or chili flakes for a kick. Serve it on its own or with a fresh salad or gluten-free bread for a satisfying lunch.
This gluten-free fall recipe is not only delicious but also nutritious. A single serving has 241 calories, 25g of carbs, 3g of protein, and 15g of fat. It also has 521mg of potassium and 2g of fiber, making it a nutritious and filling option.
Looking for a comforting wheat-free soup or a nourishing gluten-free fall recipe? Try this autumn squash soup. Enjoy it as a standalone healthy comfort food or with your favorite accompaniments for a satisfying seasonal lunch.
wheat free recipes for lunch
Looking for gluten-free or low-carb lunch ideas? You’re in luck! These wheat-free recipes are both tasty and nutritious. They’ll keep you energized until dinner.
Protein-Packed Salads and Bowls
Begin with a Mediterranean Tuna Salad. It’s full of olives, roasted red peppers, and a zesty lemon dressing. Or, try a Chickpea Lettuce Wrap. It’s a mix of crunchy romaine, creamy tahini, and spices.
Hearty Soups and Chilis
Need something warm? Try Slow Cooker Whole Chicken Soup or Keto Chicken Crust Pizza. For a fall favorite, go for Autumn Squash Soup.
Grain-Free Sandwiches and Bites
Craving something crunchy? Quinoa and Chickpea Burgers or Cauliflower Pizza Bites are perfect. Or, enjoy Tuna Melt Stuffed Tomatoes for a fresh twist.
Whether you want a salad, soup, or sandwich, these recipes have you covered. They’re quick to make and packed with healthy, low-carb ingredients.
Beef Chili with Bacon
Warm up on a crisp autumn day with a comforting bowl of this wheat-free chili with bacon. This hearty dish is a gluten-free dinner and paleo-friendly recipe. It’s perfect for a low-carb lunch or a protein-rich meal. It has ground beef, diced tomatoes, kidney beans, and smoky bacon, all in a savory broth.
The recipe uses 11 gluten-free ingredients plus spices. It’s great for those with dietary restrictions. It’s a twist on traditional chili, without beans, for a bean-free option. The recipe suggests sautéing vegetables first for a flavorful one-pot meal.
There are many healthy topping options for the chili. Try grated cheese, avocado, sour cream, and more. A tip is to use Ancho Chili powder for a Mexican flavor. You can also blend the chili to mix in hidden veggies for a smooth texture.
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 301 kcal |
| Carbohydrates | 16g |
| Protein | 18g |
| Fat | 19g |
| Saturated Fat | 6g |
| Fiber | 6g |
| Sugar | 4g |
You can store leftover chili in an airtight container in the fridge for up to 4 days, or freeze it for up to 3 months. This wheat-free chili is quick and easy to make, ready in just 45 minutes.
How to Cut and Seed a Pomegranate
Pomegranates are a vibrant, nutrient-dense fruit that can elevate your wheat-free lunch dishes with their jewel-like seeds. Preparing pomegranates may seem daunting, but this step-by-step guide will have you confidently seeding these vitamin-rich gems in no time. Pomegranate seeds, also known as arils, make a delightful addition to salads, grain bowls, yogurt parfaits, and more, providing a burst of sweet-tart flavor and a satisfying crunch.
To get started, choose a ripe pomegranate that feels heavy for its size, has a bright, medium to deep red color, and a leathery appearance. Once you have your pomegranate, follow these simple instructions to cut and seed it:
- Using a sharp knife, slice the pomegranate in half crosswise, through the middle.
- Hold one half, cut-side down, over a bowl of water and gently tap the back of the pomegranate with a wooden spoon. The seeds (arils) will fall out, separated from the bitter white membranes.
- Repeat this process with the remaining half, tapping and releasing the seeds into the water-filled bowl.
- Once all the seeds have been extracted, discard the pomegranate halves and drain the seeds. Pat them dry with a paper towel.
Storing the extracted pomegranate seeds is easy. They can be kept in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months. Enjoy these nutrient-rich pomegranate arils as a healthy lunch topping, gluten-free salad ingredient, or snack on their own.
With these simple steps, you’ll be able to confidently incorporate the distinctive flavor and versatility of pomegranate seeds into your wheat-free lunch recipes. This vitamin-rich fruit is a perfect addition to your culinary toolkit, providing a burst of flavor and texture to elevate your midday meals.
Health Benefits of Pomegranates
Pomegranates are not just tasty and pretty. They are also full of health benefits, making them great for a wheat-free lunch. These vibrant fruits are rich in antioxidants, which help with overall wellness. They can boost your immune system and improve your skin.
Pomegranate seeds are packed with fiber, vitamins, and minerals. They also have antioxidants and flavonoids that may fight cancer and reduce inflammation. Drinking pomegranate juice can help your heart stay healthy because of its anthocyanins and anthoxanthins.
In Traditional Chinese Medicine, pomegranates are special. They are thought to improve blood flow, help with digestion, and boost energy. Adding pomegranate seeds or juice to your gluten-free lunches can boost your immune system.