Search and Hit Enter
All, Gluten free, Recipes, Resources

Gluten free lunch recipes

BY Georgia McDermott

Lunch can be tricky at the best of times, but even moreso when you have dietary requirements. To make it easy to sort your lunches, I have written this roundup of all my gluten free lunch recipes. Not only are they gluten free, but there are plenty of low FODMAP, dairy free, vegetarian and vegan options as well.

Gluten free lunch recipes

These gluten free lunch recipes cover the whole range of gluten free lunch options. From gluten free breads and wraps to salads, gluten free muffins and granola bars, we’ve got it all covered.

Because my website focuses on a multitude of dietary requirements, these recipes cater to a number of dietary constraints at once. They are low FODMAP and mostly vegetarian or vegan. However, we also have plenty of egg free, nut free, xanthan gum free and corn free options, too. Something for everyone!

More gluten free resources

Gluten free salads and bowls

The following are my favourite fresh and light gluten free lunch recipes. I have included some fresh and light recipes as well as some more hearty, wintery recipes.

Gluten free falafel bowls (low FODMAP)

I am obsessed with these easy and delicious gluten free, low FODMAP falafel bowls. The falafels use buckwheat flour and edamame to remain low FODMAP and gluten free. The bowls balance all the FODMAP content for maximum flavour.

Low FODMAP falafel bowls
Easy and fresh gluten free low FODMAP falafel bowls.
Check out this recipe
An aerial image of a low FODMAP falafel bowl atop a bright green sunlit backdrop.
An aerial image of a low FODMAP falafel bowl on a dark steel backdrop

Low FODMAP chopped salad

Is there anything better than a chopped salad? This version is low FODMAP and vegetarian, but you can add salami if you don’t need it to be.

Low FODMAP chopped salad (vegetarian)
A fresh and delicious low FODMAP chopped salad.
Check out this recipe
A brightly lit aerial image of a low FODMAP chopped salad on a white ceramic plate atop an olive green backdrop
A brightly lit aerial image of a low FODMAP chopped salad on a white ceramic plate atop an olive green backdrop

Caesar salad with gluten free croutons

Spoiler alert: the croutons are crunchy tofu cubes. This is my favourite way to get some extra protein into a vegetarian Caesar salad.

Vegetarian Caesar salad with salt and pepper tofu ‘croutons’
Tofu adds crunch and protein to this vegetarian, gluten free Caesar salad.
Check out this recipe
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad on a white plate atop a white marble table.
A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

Low FODMAP crispy rice salad (Nam Khao inspired)

This delicious crispy rice salad is fresh, bright, fiery – everything you want in a salad. It uses low FODMAP red curry paste to keep the FODMAP content down (without sacrificing any flavour).

Low FODMAP crispy rice salad (Nam Khao inspired)
A gorgeous and vibrant summer lunch recipe.
Check out this recipe
An aerial image of a white ceramic serving platted topped with low FODMAP crispy red rice salad. The salad is topped with cucumbers, herbs and peanuts and sits atop a steel grey backdrop. Two glasses of water sit to the top right of the image.

Roasted pumpkin salad with feta, quinoa and pomegranate

I love making extravagant salads and this recipe is no exception. It contains all of my favourite salad ingredients for a festive and gorgeous lunch idea.

Roasted pumpkin salad with quinoa, pomegranate and feta
A hearty and gorgeous salad for all seasons, using quinoa as a gluten free grain base.
Check out this recipe
An aerial image of a plate of roast pumpkin salad on a white marble table
An aerial image of a plate of roast pumpkin salad on a white marble table

Gluten free sweet and sticky tofu bowls

This sweet and sticky tofu could not be easier to make. It goes perfectly with rice and steamed asian greens for a simple but delicious lunch bowl.

Sweet and sticky ginger tofu
A delicious and easy recipe for tofu that goes perfectly in a rice bowl.
Check out this recipe
A close up aerial view of a bowl of sweet and sticky ginger tofu with ginger sesame rice and Asian greens. The meal sits in a pale green open faced bowl against a textured olive linen backdrop
A close up aerial view of four bowls of sticky ginger tofu, Asian greens and sesame ginger rice sitting atop a white marble table in a casual fashion. The central bowl is a ceramic beige speckled one, and has a fork poking out of the top left corner of the bowl

Gluten free breads and wraps

A good gluten free bread or wrap can open up so many new delicious gluten free lunch ideas. These recipes are some that I come back to time and time again. Most of these recipes are accidentally vegan which makes them egg and dairy free, too.

Gluten free buckwheat bread without xanthan gum

The recipe that I will include in roundups forever, this buckwheat bread is one of my most clicked recipes. It is delicious, easy to make and tastes good, too. I have recently published a seeded buckwheat bread version if you’re looking to up the fibre content.

Gluten free buckwheat bread
A delicious gluten free buckwheat bread recipe that is vegan and xanthan gum free.
Check out this recipe
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

Gluten free seeded bread without xanthan gum

This seeded bread is probably my favourite recipe for fooling non gluten free eaters. It tastes just like I remember normal bread to taste, with the added bonus of delicious crispy seeds on top.

Gluten free seeded bread
A hearty and delicious gluten free seeded bread that is xanthan gum free and vegan.
Check out this recipe
A brightly lit image of a loaf of gluten free seeded bread on a white bench top against a white stone wall. The loaf is filled with seeds and has been sliced to reveal the soft and fluffy inner crumb.
A brightly lit image of a loaf of gluten free seeded bread on a white bench top against a white stone wall. The loaf is filled with seeds and has been sliced to reveal the soft and fluffy inner crumb.

Grain free vegan white bread

We can’t forget our grain free friends, which is why this grain free white bread has made the roundup. It uses cassava flour as the main flour for a deliciously white bread recipe.

Grain free vegan bread
A delicious white bread style grain free bread, no nuts required.
Check out this recipe
An aerial close up image of a slice of fairybread (white bread topped with butter and sprinkles) on grain free bread. The bread sits atop a white ceramic speckled plate.
A close up of three pieces of grain free vegan bread toasted and arranged on a pale pink ceramic plate

Gluten free bagels without xanthan gum

If I had to choose one bread for a gluten free lunch, I would undoubtedly choose bagels. They’re chewy and delicious and perfect for a smattering of lunch toppings. These gluten free bagels are xanthan gum free, nut free and vegan with an alternate egg wash.

Gluten free bagels without xanthan gum (vegan option)
Deliciously gluten free bagels, made the traditional way (and without xanthan gum).
Check out this recipe
An aerial view of a gluten free bagel half topped with whipped mascarpone cream, carrot lox, capers, dill and FODMAP friendly everything bagel seasoning. The bagel sits atop a grey stone backdrop in harsh sunlight, and the shadow extends to the bottom right hand side of the image
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

Gluten free focaccia recipe without xanthan gum

Is there anything focaccia can’t do? Top it with marinated vegetables or make it into a sandwich, it’s the perfect lunch bread.

Gluten free Focaccia (vegan, xanthan gum free)
A perfectly fluffy yet chewy gluten free focaccia, no xanthan gum required.
Check out this recipe
A close up aerial image of a gluten free focaccia that is golden brown and topped with green olives, kalamata olives, sage leaves, rosemary sprigs and flaky sea salt
An aerial image of a golden brown gluten free focaccia topped with pickled roasted garlic, olives, pickled peppers and fennel seeds. The focaccia sits in a white ceramic baking dish atop terracotta tiles

Gluten free wraps

I have posted a whole host of gluten free wrap recipes at this point. My most used recipe is the buckwheat wrap recipe, but we also have quinoa wraps, teff wraps and the wraps linked below as well.

Gluten free wraps without xanthan gum
Gluten free wraps that are as flexible as their regular counterparts.
Check out this recipe
An aerial sunlit view of three gluten free wraps atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image
An aerial sunlit view of three gluten free wraps atop a white speckled ceramic plate on a white benchtop. Glasses of water sit in the top left and right hand corners, creating a light and shadow pattern across to the right of the image

Pasta and noodles

Nothing beats a pasta or noodle based lunch, in my eyes. These recipes are perfect for lunches and even better, a dinner and leftover lunch combo. Two for one!

High protein low FODMAP pesto pasta

This pasta packs a protein punch but tastes like a creamy and delicious pesto pasta. The dream combination!

Green protein pasta sauce
A delicious and filling gluten free lunch idea.
Check out this recipe
A close up aerial view of a white speckled ceramic plate topped with spaghetti in green protein pasta sauce. The spaghetti is then topped with freshly grated parmesan, black pepper and garlic infused oil.
An aerial close up view of a white ceramic plate topped with verdant green kale pesto pasta. A small bowl of kale pesto sits to the bottom of the plate, which sits atop a white marble table

Pumpkin and goat’s cheese pasta

Is there anything better than a bowl of pasta in winter? Yes. A bowl of pumpkin and goat’s cheese pasta in winter.

Low FODMAP pumpkin pasta
Delicious, autumnal, gluten free and low FODMAP.
Check out this recipe
An aerial image of white ceramic plates filled with low FODMAP pumpkin pasta on a white marble table. The pasta is topped with goat's cheese and chopped hazelnuts.
A brightly lit side on image of bowls of pumpkin and goats cheese pasta on a white marble table

Low FODMAP pasta

This easy recipe for a low FODMAP pasta packs the flavour without the FODMAP content. Perfect for anyone with fructose concerns.

Low FODMAP Pasta
A pasta dish that is low in FODMAPs but packed with flavour.
Check out this recipe
An aerial image of a low FODMAP pasta dish in a an olive green skillet atop a white marble table. The pasta is topped with parsley, parmesan and red chlli.
An aerial image of a low FODMAP pasta dish in a an olive green skillet atop a white marble table. The pasta is topped with parsley, parmesan and red chlli.

Vegetarian or vegan Pad Thai

Pad Thai is in my all time top 5 favourite dishes. I tested this recipe extensively to ensure it is authentic as possible while catering to low FODMAP, gluten free and vegetarian or vegan diets.

Low FODMAP Pad Thai (vegetarian, vegan option)
The dish I could eat again and again and again.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime

Gluten free vegetarian chow mein

This gluten free chow mein recipe is a simple recipe from my cookbook, Intolerance Friendly Kitchen. It sues delicious homemade gluten free egg noodles and a simple but scrumptious chow mein sauce.

A close up aerial image of a wok filled with FODMAP friendly vegetarian chow mein and gluten free noodles

Gluten free chilli oil noodles (low FODMAP)

If you’re after a speedy gluten free lunch recipe, this is the recipe for you. It uses either homemade gluten free noodles or gluten free pasta for an easy alternative. It is also vegan and low FODMAP.

FODMAP friendly chilli oil noodles
Easy, low FODMAP, vegan and gluten free. What the perfect lunch looks like.
Check out this recipe
An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons
An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons

Gluten free sweet lunches

Okay, so these aren’t necessarily lunches in an of themselves. I’d make an argument that every lunch needs a little sweet treat, though, hence the inclusion.

Buckwheat muffins

These buckwheat muffins are an easy gluten free sweet treat. They’re relatively wholesome, using 100% buckwheat flour, Greek yoghurt and eggs for the base. You can add whatever flavours you like, but I am always and forever a blueberry girl.

Buckwheat muffins (gluten free)
A delicious little sweet treat for a gluten free lunchbox.
Check out this recipe
An aerial image of a gluten free buckwheat muffin with blueberries on top. The muffin sits on a dark steel backdrop
An aerial image of a gluten free buckwheat muffin with blueberries on top. The muffin sits on a dark steel backdrop

Gluten free yeast free cinnamon rolls

There has never been a day that I wouldn’t be happy to find a cinnamon roll in my lunchbox. These cinnamon rolls are gluten free, xanthan gum free, yeast free and vegan (not that you’d know it).

Gluten free yeast free cinnamon rolls
A recipe that works for all sorts of gluten free diets.
Check out this recipe
A close up aerial image of 3 gluten free yeast free cinnamon rolls on a white speckled ceramic plate atop a white marble table. The buns are golden brown and smothered in cream cheese icing.
An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Gluten free granola bars

Having a portable gluten free snack is always top priority for me. These granola bars fit the bill; they’re gluten free and oat free, perfectly sweet and full of delicious nuts and seeds. There is a low FODMAP option, too.

Gluten free granola bars
A delicious gluten free snack with a low FODMAP option.
Check out this recipe
An aerial close up image of gluten free granola bars on brown baking paper that have been drizzled with white chocolate
An aerial close up image of gluten free granola bars on brown baking paper that have been drizzled with white chocolate

Gluten free vegan blueberry muffins

You will never be able to convince me that blueberry isn’t the best muffin flavour. These incredibly easy muffins use a single flour, no xanthan gum and no nuts. They are also accidentally egg free and vegan (although you can make them with regular yoghurt and butter if you like).

Vegan gluten-free blueberry muffins
Xanthan gum free, nut free and vegan gluten free blueberry muffins.
Check out this recipe
A close up of some vegan, gluten free blueberry muffins in a rustic muffin tray
A stack of blueberry filled vegan, gluten free muffins against a mottled blue backdrop

Gluten free vegan tahini cookies

I am obsessed with these gluten free tahini cookies and always will be. They are made with 3 simple ingredients: tahini, maple syrup and baking powder. You can add chocolate chips if you like, but they aren’t strictly necessary. Either way, the result is a chewy and delicious gluten free cookie that is free from a whole heap of common allergens.

Gluten free tahini cookies
The easiest gluten free cookies you will ever make.
Check out this recipe
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks
A close up of a gluten free tahini cookie studded with melting dark chocolate and topped with sea salt flakes. It is set against a worn wooden backdrop with grain and white paint marks

Gluten free protein pancakes

Anyone else a fan of pancakes for lunch? These pancakes pack a protein punch and can contain up to 37g of protein. They don’t use protein powder or oats, making them an easy gluten free lunchy snack for everyone.

Protein pancakes without protein powder
Easy and delicious gluten free protein pancakes, no protein powder or oats required.
Check out this recipe
A side on image of gluten free protein pancakes without protein powder stacked and topped with yoghurt and blueberries. The pancakes sit on a small white plate atop a white marble table. A glass of water and a bowl of blueberries sit in the background
A side on image of gluten free protein pancakes without protein powder stacked and topped with yoghurt and blueberries. The pancakes sit on a small white plate atop a white marble table. A glass of water and a bowl of blueberries sit in the background

Gluten free leftover dinner lunches

Now that I am an adult who has to cook for herself, I love nothing more than a dinner that makes leftovers for lunch the next day. Without further ado:

Vegan low FODMAP chilli (for chilli bowls)

Because there is nothing better than a chilli bowl! This low FODMAP vegan chilli recipe makes loads of chilli, which is extremely convenient if you intend to whip up some delicious chilli bowls for a leftover lunch.

low FODMAP vegetarian or vegan chilli
A delicious low FODMAP vegetarian or vegan chilli that can be soy free or legume free, depending on your requirements.
Check out this recipe
A side on brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image
An aerial brightly lit view of a plate of FODMAP friendly vegetarian chilli served with salad, guacamole, a wedge of lime, some fodmap friendly 'pickled red onion', corn chips, sour cream and tomatoes. It sits atop terracotta tiles in bright sunlight, with the shadow of some palm leaves in the background of the image

Gluten free vegetarian lasagne

Any day that you have leftover lasagne in the fridge or freezer is a good day. This recipe is gluten free and vegetarian, but I have a gluten free, vegan and low FODMAP recipe as well.

Gluten free vegetarian lasagne (FODMAP friendly)
A delicious and hearty gluten free vegetarian lasagne.
Check out this recipe
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.
An aerial view of a low FODMAP lasagne on a white marble table in contrasting sunlight. The lasagne is surrounded by glasses of water and extra plates of lasagne

Gluten free vegetarian moussaka

Moussaka takes a bit of time to prepare, but the leftover lunches are well worth the effort. This recipe is vegetarian, gluten free and low FODMAP. With a vegan béchamel, it is easily dairy free/vegan as well.

FODMAP friendly vegetarian moussaka
A delicious and hearty gluten free vegetarian dinner that makes for excellent leftover lunches.
Check out this recipe
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.
A tray of FODMAP friendly vegetarian moussaka sitting on a light tiled surface in bright sunlight. The top of the moussaka is cheesy, golden and caramelised. Around the edges of the moussaka tray and glasses of water lit with sunlight, a plate and a white linen cloth.

Gluten free dumpling wrappers with low FODMAP vegan filling

My pride and joy, these easy gluten free dumpling wrappers are xanthan gum free and vegan. A batch of dumplings makes a huge amount of leftovers, so you’ll be eating good for weeks. There’s a recipe for a tofu and carrot filling in Intolerance Friendly Kitchen or a tofu and bok choi filling on my website.

Gluten free dumpling wrappers
Easy, delicious gluten free vegan dumpling wrappers.
Check out this recipe
A plate of vegan, gluten free and FODMAP friendly dumplings sit atop a white marble table. The dumplings are pleated, and drizzled with chilli oil, tamari and spring onion greens. Chopsticks rest on the edge of the plate and a small ceramic dish of spring onion greens sits to the left of the dumplings

Gluten free pierogi with a low FODMAP potato filling

These gluten free pierogi are inspired by my gluten free dumpling wrappers. They are made a little differently to accomodate a starchy potato filling, but the result is the same: delicious and plentiful.

Gluten free pierogi
Delicious gluten free pierogi without xanthan gum.
Check out this recipe
An aerial close up image of a white ceramic plate topped with gluten free pierogi. The pierogi are finished with vegetarian bacon and chives and the plate sits atop a white marble table.

Low FODMAP risotto verde

I couldn’t have a section on delicious leftovers with some risotto! This gorgeous verdant green risotto is low FODMAP and vegetarian, not that you’d know it. This impressive looking dish makes the perfect gluten free leftover lunch.

Low FODMAP risotto verde
A gorgeous and delicious gluten free lunch idea.
Check out this recipe
A brightly lit aerial image of a white ceramic bowl filled with risotto verde. The risotto is topped with finely grated parmesan, freshly cracked pepper and some olive oil. The bowl sits atop a white stone kitchen counter.
A brightly lit aerial image of a white ceramic bowl filled with risotto verde. The risotto is topped with finely grated parmesan, freshly cracked pepper and some olive oil. The bowl sits atop a white stone kitchen counter.

No Comments

Leave a Reply

Your email address will not be published.