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Gluten And Dairy Free Lunch Ideas

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Super Easy Gluten Free Dairy Free Lunches For Kids

Gluten-Free Lunch Ideas for Kids and Adults

If youre like me, then youre always open to new and easy ideas for gluten free dairy free lunches.

Our family has about a few different school lunches we rotate through, and Id thought I should share them with you. All of these ideas are also sugar free, grain free, & can easily be modified to fit a paleo diet too.

In this post, I am going to share our 10 favorite gluten free dairy free lunches in hopes of making lunchtime easier for your family, or at least give a bit of inspiration the next time you pack your kiddos lunch.

My Dairy And Gluten Free Lunch Box Schedule

Heres a low carb option if you have an avocado lover of a kid. I hear if you wrap tightly and face down the avocado does not get super gross. I made a joke about this on my stories I got a few replies so.. here you go. Avocado in a lunch box for you super healthy people

Save tons of money and get awesome food for your family with Thrive, try your FREE TRIAL TODAY!

Lentil Salad With Feta

This fresh and healthy lentil salad is Mediterranean-style, mixed with fresh veggies, feta cheese and pistachios. Its a deliciously protein-packed and it just gets better in the fridge. Make a big batch to eat off of for healthy and easy lunch recipes all week.

Prep time: 30 minutes

Make ahead: Refrigerate up to 4 days

Also Check: Gluten Free Alternative To Bread Crumbs

Sausage Kale & Quinoa Soup

While just any soup recipe is good for lunch, this sausage, kale, and quinoa soup is one that is on regular rotation in my household. We eat this for dinner every few weeks in the fall and winter, and I like to make a batch for lunch when Im craving it but my family isnt in the mood.

With just a handful of ingredients, this soup comes together extremely quickly and is packed full of flavor from sausage, chicken broth, onions and garlic, and dried herbs. You can make this soup on the stove, in a crockpot, or in an Instant Pot. I always add the kale in the last 10 minutes or so of cooking time so it doesnt wilt down too much.

Read on: Sausage, kale & quinoa soup

Gluten Dairy Sugar Free Lunches Made Easy

7 Gluten Free Lunch Ideas for School

Packing gluten dairy sugar free lunches for school is probably the trickiest thing about starting a special diet for your kiddo. Although once you get a good system down, it gets so much easier.

Thats exactly what this post will give you. A simple guide with mix and match elements to help you create your own system and make packing gluten free dairy free school lunches a cinch.

Plus, these ideas easily fit into a paleo & grain free diet as well.

*For My Autism Parents*I am writing this article with my readers who have kids on the autism spectrum in mind. Many of them are following the GFCF Diet to help their childs autism. You will notice a few extra tips sprinkled throughout.

However, this information is quite applicable to any family following a GFCF or gluten free dairy free diet.

*This post contains affiliate links**

Also Check: Publix White Pizza

Meal Prep For The Week

If you dont have much time to cook on weekdays, its a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days just use airtight meal prep containers or jars.

I personally love making ahead the Mediterranean Salmon Bowl, the Avocado Chicken Salad and my 5-Minute Mediterranean Bowl. Follow the instructions in the individual recipes, so that your food stays fresh for more than a day!

Tuesday: Pad Thai Egg Roll In A Bowl

Servings: 4

21 Day Fix Container Counts per Serving: 1 1/2 Red, 1 1/2 Green, 1/2 Blue and 2 sweetener teaspoons

Weight Watchers Blue Plan Points : 4

Servings: 4

21 Day Fix Container Counts per Serving: 1 1/2 Red, 3/4 Green, 1 Yellow

Weight Watchers Blue Plan Points : without avocado, 5 points with 1/4 of an avocado, 6 points

Servings: 7

21 Day Fix Container Counts per Serving: 1 Red, 1 Green, 2 Tsp, 1 sweetener tsp

Weight Watchers Blue Plan Points : 7

Dont Miss: Gluten Free Pizza Crust Publix

You May Like: Klondike Bars Gluten Free

Need More Gluten Dairy Sugar Free Lunch Ideas

I have 10 more specific lunch ideas in this article .

You may also want to check out one of my Instagram Followers: TheReedBoys_GFCF.

This mom was fairly new to the GFCF Diet, but she is getting better and better at packing lunches for her boys. I would encourage you to check out her on IG to get even more real life ideas!

Dont Worry Too Much About Variety

Gluten Free & Dairy Free Meal Ideas For Kids Breakfast, Lunch, Dinner and Snacks

Sometimes, we parents get worried theres not enough variety in our kids lunch, but really our kids dont care that much. When I was a kid, we had a sandwich and chips most days and that was just fine with me.

The system I am going to give you later will help make sure you have plenty of easy ideas, but if it seems like your kid is getting bored with a certain lunch, just take that one out of the rotation for awhile.

Recommended Reading: Is Kraft Mayo With Olive Oil Gluten-free

Also Check: Paleo Diet Gluten Free

Gluten Free Lunch Ideas Perfect For Work And Home

by Jamie

The links on this website may contain affiliate links. Please read my disclaimer for more information.

Whats for Lunch? Are you tired of the same old thing? Are you looking for something new to add to the rotation? Ive got 27 Gluten Free Lunch Ideas to inspire you. Theyre good for when youre at home, but these recipes are great for work too! Watch out, your co-workers are going to be jealous.

How To Pack Gluten

A lot of gluten-free lunch recipes involve finger foods, hot lunches, and salads so having the right container goes a long way. Containers with compartments and thermoses have proven to be the most helpful when it comes to packing non-sandwich lunches and Ive got an entire post reviewing the top MOMables lunch containerrecommendations which you can check out here.

Also Check: Is Kraft Zesty Italian Dressing Gluten Free

Bagels & Cinnamon Cream Cheese

Sometimes keeping things interesting is as simple as swapping out bread for bagels. Use them for a bagel sandwich, or schmear them with your favoritesnut or seed butter & honey, a bit of jam, or cream cheese. For a dairy-free version, we like Kite Hill almond cream cheese mixed with a tiny drizzle of pure maple syrup and a sprinkle of cinnamon. Its one of Sophies favorites!

On the side, a simple combo of fruits, veggies, and something crunchy makes for a delicious lunch.

*For GF Bagels, we like Canyon Bakehouse and ODoughs Bagel Thins .

Turkey And Cheese Roll

25+ Gluten Free and Dairy Free Lunch Ideas
  • Turkey slices, swiss and cheddar cheese slices. Leave cheese out for dairy free version or use vegan cheese for dairy-free. We like Violife and Chao. Or for a meatless option, sub with cooked tofu, tempeh or vegan deli slices, chickpeas for vegan.
  • Raw almonds
  • Raw veggies: celery, grape tomatoes, cauliflower and zucchini
  • Grapes

You May Like: Dove Chocolate Gluten Free Products

All Gluten Dairy Sugar Free Lunches Should Include:

  • 1 Protein
  • 1 Healthy Fat
  • 1-2 Other Additions
  • The following is a sampling of choices to include in your childs lunch. Of course, this is not an exhaustive list, but it gives you plenty of great ideas.

    Feel free to add more using the guidelines mentioned at the end of this article.

    Protein Sources For Lunch

    Try to find sources without preservatives, additives, nitratesetc

    • Lunch Meat
    • Frozen GF Chicken Nuggets
    • Frozen Fish Sticks
    • Hot Dog
    • Hummus
    • Rice/Quinoa & Beans/Lentils
    • Chicken/Turkey
    • Leftovers

    For My Autism Parents*

    If your kid hates meat, it may be because they cannot handle the protein. Some kids on the spectrum have trouble breaking down proteins fully which can result in excess ammonia that theyre body cant get rid of fast enough. A zinc deficiency may also affect their ability to taste food too.

    Protein is also high in sulfur which is another element that ASD kids are sensitive too. If you think this may be an issue, talk with your doctor.


    • Fresh Broccoli -stop laughing. Some kids like broccoli

    Just Because It Says Veggie Doesnt Mean It Counts as a vegetable.Many packaged foods contain trace amounts of vegetables and companies mislead people by putting veggie on the package.

    For example: Veggie StrawsVeggie straws are mostly corn which is not a vegetable, and they are fried in low quality oil. Therefore, you should not consider them as a vegetable when packing lunch. If you still want to pack them, they would fit in the other additions category.

    Black Bean Patties Or Burgers

    This is a great option for when you want to use what you have in your pantry and enjoy a meatless meal for lunch once in a while. Process a can of black beans along with some chili powder, onion powder, garlic powder, and an egg or flax egg in a food processor. Then add in some gluten-free oats until a thick consistency is reached.

    Form into patties and fry in olive oil or on a griddler. You can enjoy this meal on the day you make it or freeze them for another day.

    Serve on a salad, as a lettuce-wrapped black bean burger, or on a gluten-free bun.

    Read on: Gluten-free hamburger bun brands

    I hope if youve been looking for a few new gluten-free lunch ideas or dairy-free lunch ideas, that these options have given you some new inspiration to mix things up in your regular lunch rotation.

    While you can search high and low for options at cafes, takeout restaurants, or store options, your best bet with sticking with a gluten and dairy-free diet is to make your own food at home. This will ensure that you can control the quality of the ingredients and be certain whats in your lunch is both gluten and dairy-free.

    If you loved this post, I hope that youll share it with your friends on and pin it for future reference on .

    Recommended Reading: Autumn’s Gold Grain Free Granola Bar Costco

    Gluten Free Mini Pizzas Recipe

    For my gluten free mini pizzas I used the Juvela Fresh White Rolls, which are available on prescription.

    Theyre the perfect shape for a mini pizza and fit nicely into a lunchbox.

    They make a lovely, thick gluten free pizza base and are nice when warmed up or eaten cold.

    Cook Time: Total Time:

    These mini gluten free pizzas are perfect for school lunchboxes and so quick and easy to make!

    • 2 Juvela Fresh White Gluten Free Rolls
    • 2 tbsp tomato puree

    Yogurt Fruit & Granola

    5 Gluten Free Lunch Recipes| Celiac Friendly Budget Friendly ð?ð«

    This is another fallback idea for my kids. They love to make a parfait of yogurt, fruit, and granola in their lunch. I pack it all separate and they love to add the fruit and granola to their yogurt at lunch time. Just make sure that your granola is certified gluten-free!

    I actually really love this Paleo granola because it has low sugar levels and doesnt contain oats and other grains. Thrive Market makes a bunch of Paleo granola flavors as well: the pumpkin pie one is totally one of our favorites!

    Read Also: Gluten Free Lipton Onion Soup Mix

    Why You Will Love These Allergy

    • nut-free
    • easy to adjust based on what foods you have aversions towards
    • easy to pack

    I want to know, what does your kid like to eat in their Allergy-Friendly lunch box? Let me know below in the comments!

    Lunch on Top

    Bagel pizza with pepperoni and olives on gluten-free bagel using dairy-free cheese, snapeas, carrot sticks with dairy-free ranch, blueberries and blackberries and dye-free vegan candy .

    Lunch of Bottom

    Avocado Chicken Salad served with gluten-free crackers , raspberries, carrot sticks and dye-free vegan candy.

    Lunch on Top

    Gluten-free pasta with a meat sauce , baby zucchini sticks with dairy-free ranch, pear slices , Allergy-Friendly Pumpkin Chocolate Muffins and vitamins for dessert. Christina over at Dessert for Two started adding her daughters vitamins to her school lunch and I thought that was a brilliant idea, especially when they are the gummy kind of vitamins. My kids actually think they are treats.

    Lunch on Bottom

    Bean and corn quesadilla on corn tortillas with a side of smashed avocado , cut grapes, pepper strips, broccoli and cauliflower pieces with dairy-free ranch and allergy friendly chocolate chips .

    Lunch on Top

    Bean and diary-free cheese nachos with smashed avocado, kiwi slices, mini pepper slices, fruit salad and dye-free vegan candy. To make the nachos, I microwave the nachos until the cheese is melted , let them cool completely for packing in bento box. My daughter told me they were still crunchy at lunch time.

    Lunch on Bottom

    Healthy Options That Dont Suck

    My baby was starting kindergarten. Its scary enough. I didnt want him to get to lunch hangry, and open up a box full of food that didnt excite him.

    Luckily I did all my back to school shopping on Thrive Market. Their selection of real food, yet convenient and also affordable was a life saver. This was my haul for the first two weeks:

    With the addition of some groceries like bone broth, butternut squash, marinara, salami, all sorts of fruit etc These are the dairy free and gluten free lunch box ideas I had


    Paleo Pizza, Garbanzo Bean Pasta , Split Pea + Butternut Soup, Hard Boiled Eggs, and Plantain Chips.

    The sides and snacks:

    Meat sticks and chia pouch, applesauce and snack mix. Raisins or Fresh fruit.

    The dark chocolate is for me. Thrives 95% dark chocolate is amazing and soy free. Perfect for my no-sweetener intention. The cashews too, for my dairy-free creamer. Mom essentials ya know.

    Sweet Treat:

    These werent really planned, but I made some protein muffins for Jack and some gluten-free apple spice bread. These went in his lunch usually for snack time. Making homemade treats I could fill with protein, use date syrup or raw honey in. in other words have quality control over it makes him feel like he still gets dessert, while I know hes getting extra protein!

    Also Check: Casey’s Pizza Allergen Menu

    Fruit & Veggies For Gluten

    Banana sliced with peanut butter or sunbutter

    Celery with peanut butter or sunbutter and raisins check out this post for a more creative idea

    Raisins, craisins, or dates

    Sliced apples with peanut butter or sunbutter

    Any fruit with this tasty peanut butter yogurt fruit dip

    Homemade fruit salad in a container

    Acai smoothie bowl in a sealed container send the fruit in a baggie or other container to be added at lunchtime

    Applesauce in a pouch or container

    Vegetables with hummus

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