What Are the Best Tips for a Gluten-Free Lunch?

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  • Written By: Janis Adams
  • Edited By: John Allen
  • Last Modified Date: 24 February 2020
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Adapting to a gluten-free lifestyle can pose some challenges. Often people will abandon a gluten-free diet simply because finding options for the midday meal can seem too overwhelming. Knowing a few tips can help a person maintain a gluten-free diet, especially at when dining out or when preparing a meal at home. Quinoa salads, jicama strips, or even beef jerky are just a few things that can provide the base for a lunch that supports a gluten-free diet.

Quinoa salads are a healthy option for a gluten-free lunch. These types of salads start with quinoa grain as their base, and then any number of ingredients can be added to them. They can be dressed with a traditional salad dressing or the combined ingredients can be left alone to create their own flavoring. The nice thing about a quinoa salad as a gluten-free lunch is that, depending on the type that is made, it can be served either hot or cold.

Some other tips for simple gluten-free lunch ideas include vegetables and hummus or deviled eggs on a bed of fresh lettuce. Thai food is another good option when considering ordering take-out from a restaurant. It is most often served with rice noodles, which do not contain gluten. Fried rice is third savory and filling option for a hot lunch.


Sandwiches do not have to be forsaken when packing a gluten-free lunch. Even though many whole grains such as wheat, barley, and rye contain gluten, there are now many brands of bread available at local groceries which are entirely gluten-free. It is, however, important to read the ingredients on the packaging of the bread prior to making a purchase. All that is then needed is to fill the bread with a favorite gluten-free staple such as peanut butter or almond butter, or any other combination that appeals to a person's taste buds.

Leftovers can provide the perfect fodder for a gluten-free lunch on the run or when preparing a lunch and time is at a premium. After having prepared gluten-free foods for dinner the night before, simply opt to pack some up to be taken to work the next day or even for an impromptu picnic. These leftovers can also serve as an easy and quick lunch at home versus having to fix an entirely new meal.

One of the most important tips for planning a gluten-free lunch is to choose things that are personally palatable. No one likes to sit down to a meal that they find unappetizing. Today, there are numerous gluten-free recipes which will afford anyone a wide array of lunch choices.


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