Scrumptious Meal Suggestions for a Gluten-Free and Lactose-Free Midday Repast
In search of quick, easy, and delicious lunch options that cater to gluten-free and dairy-free diets? Look no further! Here are some recipes that are perfect for busy weekdays.
Turkey Burger with Roasted Veggies
For a protein-packed lunch, consider turkey burgers served with roasted broccoli. This simple meal can be eaten warm or cold and can be paired with snacks like applesauce cups or plantain chips.
Chicken Sausage with Avocado and Veggies
Combine chicken sausages with avocado, fresh ground cherries, and cucumber slices. Pre-slice the avocado ahead for easy scooping at lunchtime.
No-Heat Chicken Salads
Various chicken salads are gluten- and dairy-free, such as chicken and avocado salad with lime and cilantro, curried chicken salad, or Vietnamese chicken salad with cabbage. These require minimal cooking and pack well.
Tuna Salad Lettuce Wraps or Tuna-Stuffed Avocado
These simple and quick options are packed with protein and fresh veggies.
Sweet Potato, Red Pepper, and Spinach Sauté Bowl
Sauté diced sweet potato, peppers, onions until tender, add spinach until wilted, and top with a fried egg or tofu scramble for protein.
Mini Pumpkin Pancakes (Dairy-Free)
Made with gluten-free flour, pumpkin puree, almond milk, and dairy-free butter, these mini pancakes can be served with maple syrup for a filling lunch option.
Baked Salmon with Fennel & Tomatoes
This one-pan meal includes salmon fillets, fennel bulbs, cherry tomatoes, rosemary, thyme, sea salt, black pepper, white wine (optional), lemon juice, olive oil, and garlic (optional infused olive oil).
Rice Noodle Salad with Peanut Butter Tempeh
This recipe includes marinated tempeh, peanut sauce, rice noodles, fresh vegetables, and optional sesame seeds for garnish.
Leftover Protein Bowl
Leftover grilled chicken, salmon, or roasted veggies can be combined on a bed of greens, topped with chopped avocado, sliced cucumber, and a drizzle of vinaigrette.
Hard-Boiled Eggs with Fruit
This classic protein and fibre combo pairs hard-boiled eggs with apple slices, grapes, or a handful of berries.
Individually Packaged Cooked Chicken or Turkey Breast Slices
These are a great source of protein and can be eaten on their own or added to salads or wraps.
Don't forget to keep your pre-cut fruits and vegetables fresh during lunchtime with ice packs. For a snack on the go, consider trail mix with a twist made with gluten-free rolled oats, dried fruits, nuts, and seeds (avoid cashews if nut allergies are a concern).
These recipes emphasize ease, minimal prep, and packability, making them perfect for busy weekdays while avoiding gluten and dairy allergens. They also incorporate a good mix of protein, vegetables, and satisfying flavours. Enjoy your delicious, allergen-friendly lunches!
