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Gluten Free And Dairy Free Lunch Ideas

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Allergy Free Lunch Ideas For Kids


Although these lunch ideas are nut-free, so they are free from tree nuts and peanuts, some of these lunch ideas contain coconut, which is classified as a fruit. This can be confusing as the FDA now recognizes it as a tree nut. As always, please read ingredient labels for packaged foods yourself to ensure its safe for your allergy needs.

Plan Lunches With This Free School Lunch Planning Printable

All you have to do for the perfect school lunches is mix and match from the categories above! I even made a little free printable for you to use to come up with your own ideas!

You can and use it to come up with school lunch ideas that work for you and your needs. Then, just hang it on the fridge, in the pantry, or on the inside of a cupboard door when you find yourself in a rut.

Easy Vegan Taco Salad

On the lookout for easy gluten free dairy free dinner ideas? Vegan Taco Salad to the rescue! This genius recipe comes to you by the magic of Walnut Taco Meat: a tasty way to make a plant-based version of ground beef. Turns out, walnuts, mushrooms and spices do a spot on job of simulating the savory goodness of meat crumbles. Top with salsa and enjoy.

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Salmon And Asparagus Sheet Pan Meal

Here’s a solution to an easy gluten free dairy free dinner that pleases everyone: this baked salmon and asparagus recipe! Its simple, its elegant, but it tastes like something youd order at a restaurant. Roasting it up on a sheet pan with lemon slices and fresh herbs adds effortless flavor that feels fresh yet refined.

Healthy Options That Dont Suck

25+ Gluten Free and Dairy Free Lunch Ideas

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!

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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.

Always Check Labels Yourself

Ingredients and manufacturing procedures can change over time. Please recheck food labels to make sure they fit your dietary needs before eating.

I am a constantly-researching food allergy mom. However, I am not a medical professional and nothing on this blog should take the place of your doctors recommendations.

Read Also: Best Gluten And Dairy Free Protein Powder

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.

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Classic Three Bean Salad


Heres a fresh spin on that classic Bean Salad! This one stars a load of beans for healthy, plant-based protein, with a little less sugar and more freshness than the standard salad. Make it up and let it marinade all week.

Prep time: 15 minutes

Make ahead: Stores up to 5 days refrigerated

Make ahead: Store refrigerated for 10 days

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Why Follow A Dairy

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

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Putting It All Together A Sample Gluten Dairy Sugar Free Lunch

I gave you a lot to think about here, so let me give you a specific example.

Homemade Lunchables:

Homemade lunchables are one of my sons favorite things to pack for his gluten dairy sugar free lunches. You cut lunch meat into circles using a cookie cutter or small cup or lid.

Then, put them on plantain chips with a little mayo and maybe a pickle or jalapeno for the adventurous kiddo.

Carrots and hummus make a great side to go with these lunchables. This lunch is simple enough where kids as young as 2nd or 3rd grade can make on their own.

1 Protein: Lunch meat & hummus1-3 Veggies: Carrot sticks1 Healthy Fat: Mayo 1-2 Other Additions

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Gluten Free Banana Bread

This ones our favorite banana bread recipeand theres no flour to speak of. Just good old fashioned oats, bananas and a bit of magic. Its got just the right moist texture, nuanced sweetness, and pure banana flavor. Theres a crunchy sugar topping, too . Whip it all up in a blender and wait while comfy, cozy aroma winds its way from the oven.

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Lentil Salad With Feta

Gluten and Dairy Free Lunch Ideas

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

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Best Healthy Gluten Free Lunch Recipes

Last updated on by Adam Bryan. This post may contain affiliate links.

Lunch is a very important meal because it is what will help you power through the day. Whether if youre stressed out from work, or just need something savory and delicious to give you that added boost of energy, lunch is a vital part of your day.

Thats why you should consider opting for something healthy, nutritious, and energy boosting.

Tomato & Arugula Balsamic Pasta Salad

This is such a great recipe! Simple to put together, filling, healthy, refreshing and absolutely flavourful. I love how I am able to make ahead healthy work lunches with this recipe, and it is also versatile- I can choose to mix in other ingredients! The best part of this recipe is that it is good for the pocket, especially for a student like myself. I see this as a staple from now on. Amber

This was incredible! Its hard finding good vegan pastas and this one DELIVERED! Ive even made it for my non vegan friends and they love it too. Thanks! Amy

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Dairy And Gluten Free Grocery List

I made a fuller grocery list with over 100 foods to eat when youre following a gluten and dairy-free diet, you can find it here. This is the grocery list for this week:

In general, you want to focus on eating plenty of fruits and vegetables, nuts, seeds, legumes, some fish and meats, eggs, healthy fats like coconut and olive oil, herbs and spices.

So give this 7 day diet plan a try, you can mix and match the recipes this is my personal plan, I never follow it fully, because plans are always changing, but Im trying my best.

You try your best too! You can eat as much as you desire . Make sure to snack on healthy minimally processed foods like nuts, fruit and vegetables. Mix in some of your favorite gluten and dairy free recipes and make this plan your own.

Turkey And Cheese Roll

  • 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

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.

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Dairy And Gluten Gone Bad

If I told my grandma 25 years ago: Grandma you need to do something about that arthritis and cut out dairy and gluten asap. Shed look at me as if Im crazy and then probably beat me with a stick forcing me to get out of her house. And shed be right.

Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then wed also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.

My grandmas cheese was made out of goat milk that my mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They werent creamy and too pleasant. I remember the yogurt was super sour and had a very distinct smell thats not for everyone.

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

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Dont Worry Too Much About Variety

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.

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.

Dairy Free Milk And Yogurt


You can find dairy free milk and dairy free yogurt at most grocery stores nowadays. We like So Delicious Coconut Milk Yogurt, especially the vanilla and blueberry flavors. There are many dairy free alternatives made from soy milk, nut milk, flax milk, and oat milk. Choose a product that works for your particular needs, and always call the company to check about cross contamination.

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Best Kids Lunch Boxes

  • Most Versatile: OmieBox. You can customize the compartment sizes and optionally use the thermos insert.
  • Best for Toddlers: OmieBox. It has a build in handle, customizable compartment, and is super easy for little hands to open and close.
  • Most Durable Lunchbox: LunchBots. This lunchbox is the most durable one weve had. Its made from stainless steel so it wont crack or break like plastic. Weve had one for about 3 years and its in perfect shape.

Gluten Free Grilled Chicken Nuggets With Corn On Cob Bites Strawberries And Blueberries And Cheese Squares

So there you have it, some of our favorite quick and easy gluten free lunch ideas for kids. What are some of your favorite back to school lunch ideas?

If you are looking for cute bento boxes like these, I originally found these at Pottery Barn Kids.

We also have this bento box set too for when we have foods like soups that we want to keep warm.

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Allergy Friendly Packaged Treats

If youre looking for store-bought allergy friendly treats, try items from Enjoy Life, Made Good, Thats It!, Cybeles, and Dont Go Nuts. As always, read the labels and call the company to make sure that a product is safe for you.

For more ideas, read my post about top 8 allergen free products.

This list contains everything from salads to snacks to sandwiches and wraps. I hope youll be inspired by these wonderful lunch recipes!

The Best Low Carb Ham And Egg Cups

2 Weeks of Healthy School Lunches (Gluten & Dairy Free)

If your child has access to a microwave to heat up their lunch, pack them these ham & egg cups by Easy Low Carb Recipes. They are packed with protein and have veggies for an extra health punch! This is another make-ahead option for easy prep. Just make sure your cooking spray is gluten-free! My favorite is this one by Chosen Foods.

Also Check: How To Give Up Gluten

Easy Lunchbox Ideas And Recipes

Before I share a variety of gluten-free lunch ideas with you, I first want to share my 42 Easy & Gluten-Free Lunchbox Recipes, a downloadable recipe book I created and is now available for purchase. This list includes recipes for a variety of sandwich, wraps, bento boxes, salads and more.

If youre feeling stumped about what to make, eat and bring for lunch every day, these 42 recipes will be game-changers for you.

Here are some of the recipes youll find in this downloadable recipe book:

  • Smoked Salmon and Veggie Nori Rolls
  • Chicken Ranch Mason Jar Salad
  • And much more!

My 42 lunchbox recipes will show you whats possible when you cant eat gluten, and I hope it will inspire you to identify a variety of lunches that work for you. You can .

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