56 Delicious Ways to Eliminate Gluten at Breakfast| Lunch| and Dinner
When you first commit to a low-carb diet or are dealing with a more serious gluten allergy| it can be tough to determine which foods support your needs and which are off-limits. When you first eliminate gluten| the whole process can feel a little overwhelming| but luckily| there are plenty of delicious gluten-free recipes that won’t leave you feeling deprived! Here are some of our favorite recipes for breakfast| lunch| and dinner. You’re sure to find a new favorite here!
Source: POPSUGAR Photography / Lizzie Fuhr / Jenny Sugar
| Breakfast: Protein-Packed Shakshuka
With more than 20 grams of protein and nearly 40 percent of your recommended fiber for the day| this 350-calorie shakshuka recipe consists of perfectly poached eggs swimming in a fragrant and spicy tomato-sauce bath.
| Breakfast: Grain-Free Pancakes
If you constantly crave flapjacks but hold out to order them at cheat meals| this creative recipe from Julie Upton| RD| MS| is the answer to your prayers. This grain-free pancake is a favorite with the crew at Julie’s CrossFit gym| since the recipe offers a nice dose of protein and fiber| and the carbs come from fruit rather than a refined grain.
| Breakfast: Asparagus and Salmon Bundles
When you need a light and satisfying breakfast with a sophisticated edge| wrap up a few asparagus-and-salmon bundles. Don’t let looks fool you u2014 these are beyond simple to make. This omega-3-rich recipe can be cooked the night before and refrigerated until you’re ready to enjoy them the next morning.
| Breakfast: Cinnamon Quinoa Bake
Protein packed and gluten free| this cinnamon quinoa bake is a hearty recipe that starts your morning off on a sweet note. Even better| bake up a pan in advance| and cut out a slice every morning for an easy grab-and-go breakfast.
| Breakfast: Slow-Cooker Mexican Breakfast Casserole
Gluten free| protein rich| and under 400 calories| this Mexican breakfast casserole is the perfect slow-cooked recipe to cook up on Sunday afternoon| slice up| and enjoy all week long.
| Breakfast: Homemade Muesli
Instead of relying on boxed cereal| make your own homemade muesli that you can customize according to your personal preferences and needs. Just be sure to use certified gluten-free rolled oats in yours!
| Breakfast: Pumpkin Pie Muffins
These light and fluffy pumpkin pie muffins can serve as a tasty breakfast to fuel your day| but they’re sweet enough to feel like a treat. One of these muffins is under 140 calories| so grab two in the morning for a quick breakfast that will keep you satisfied throughout the morning.
| Breakfast: Baked Egg in Avocado
For a one-two punch of omega-3s in your breakfast| try baking an egg in an avocado. Beyond the heart-healthy fatty acids and high protein count| this low-sugar| fiber-filled breakfast will kick off your day on a healthy high note.
| Breakfast: Cottage Cheese With Fruit
For a quick| high-protein| gluten-free breakfast that hits the spot| opt for a bowl of cottage cheese with an assortment of your favorite fresh fruit. For just 81 calories| four ounces of cottage cheese offers a whopping 14 grams of protein.
| Breakfast: Gluten-Free Granola
High in iron and completely free of cholesterol| Gwyneth Paltrow’s gluten-free granola is sweet and nutty| with the perfect crunch u2014 everything you’re craving in a bowl of traditional granola. It’s made with quinoa flakes and has just the right touch of dried fruits.
| Breakfast: Paleo Banana Muffins
Almond meal makes these banana muffins dense| moist| and gluten free. One single muffin will fill you up at only 273 calories each. Gluten-free eaters who would like to reap breakfast’s benefits but don’t want to eat too much in the morning will love this tasty recipe.
| Breakfast: Breakfast Polenta
A fast bowl of breakfast polenta is easy to make and provides you with the protein| carbs| and comfort you need after a morning workout. It’s a great gluten-free and vegetarian option for runners who need a quick recovery meal; it’s ready in about 10 minutes.
| Breakfast: Tofu Scramble With Kale and Sweet Potatoes
This wholesome scramble is full of fiber and has almost 20 grams of protein u2014 and it’s totally vegan and gluten free. If you’re trying to cut back on cholesterol| this flavorful mixture of tofu| kale| sweet potato| and spices will do the trick.
| Breakfast: Wheat-Free Cereal
Certain mornings call for a healthy breakfast that’s quick and satisfying. If a classic bowl of cereal is what you’re craving| reach for one of these gluten-free-approved options. Keep things fresh with your favorite berries.
| Breakfast: Acai Bowl
When it comes to breakfast| nothing is more refreshing than a naturally gluten-free acai bowl. Once you blend up the base| top yours off with fresh fruit| coconut flakes| seeds| and nuts to bulk things up.
| Breakfast: Hard-Boiled Eggs With Avocado
Anyone on the go needs this naturally gluten-free recipe! Hard-boiled eggs and diced avocado make an easy| satisfying| and protein-rich breakfast that will change your life. It looks small| but it will keep you full until lunch rolls around.
| Breakfast: Quinoa Egg Bake With Thyme and Garlic
This make-ahead quinoa egg bake is about to become your new favorite gluten-free breakfast. The quinoa crust has a great crunchy texture| and the spinach brings a serving of veggies to breakfast.
| Breakfast: Coconut-Blueberry Bars
These coconut-blueberry bars offer almost 20 percent of your daily fiber intake and a good amount of iron at under 200 calories. It’s a Paleo-friendly recipe that will satisfy any gluten-free sweet tooth.
| Breakfast: Paleo Breakfast Bowl
Rich in omega-3 fatty acids and protein| this naturally gluten-free Paleo breakfast bowl takes just 10 minutes to prepare. This quick and simple breakfast looks (and tastes) like a special brunch you’d order at a neighborhood hot spot.
| Breakfast: Apple-Cinnamon Quinoa
Whip up a gluten-free quinoa bake featuring soft| cinnamon-spiced apples; plump raisins; and crunchy almonds. Bake a batch ahead of time so you can enjoy this healthy breakfast all week long.
| Breakfast: Oatmeal Muffins
So busy you don’t have time to even cook up a bowl of oatmeal? These make-ahead oatmeal muffins are just for you. Just make sure your steel-cut oats are certified gluten-free.
| Breakfast: Gluten-Free Turkey Sausage Muffins
With 12 grams of protein a piece| these gluten-free turkey-sausage muffins are smarter than any fast-food egg option you’ll find before work. This is another recipe that’s easy to bake ahead of time and grab when you head out the door.
| Breakfast: Gluten-Free Breakfast Bar
Chewy| nutty| and energy-packed breakfast bars are just what you need if you’re craving carbs but can’t eat wheat.
| Breakfast: Egg White Frittata
Meet Lea Michele‘s favorite egg white frittata. Classic Mediterranean ingredients like peppers| onion| and spinach bring texture| flavor| and nutrition to the dish| while egg whites and feta provide over 20 grams of protein.
| Breakfast: Overnight Breakfast Casserole
Paleo friendly| free of grains| and low in carbs| a slice of this hearty breakfast will energize you with its high protein content and keep you full until lunchtime rolls around.
| Lunch: Spinach Cobb Salad
A Cobb salad is loaded with oversize portions of bacon| blue cheese| avocado| and heavy dressing| so you can easily eat half your recommended calories for the day in one sitting. This Cobb salad cuts calories and fat dramatically and is completely free of gluten.
| Lunch: Peanut Soba Salad
Make this Thai-inspired soba noodle salad for dinner| and enjoy it for lunch the next day. The flavors develop with time| making this protein-rich and fiber-full cold dish perfect as leftovers. Just make sure you purchase certified gluten-free| 100-percent buckwheat soba noodles.
| Lunch: Spicy Sweet Potato Salad
High-fiber sweet potatoes in this spicy salad recipe can regulate blood sugar and help you lose weight| while a spicy| antioxidant-rich red pepper and jalapeu00f1o dressing ties everything together. This naturally gluten-free recipe is also vegan and Paleo friendly.
| Lunch: Veggie Burrito Bowl
This recipe from dietitian Julie Upton| MS| RD| proves that it is totally possible to put together a hearty and healthy meal in well under 10 minutes. Offering nearly 22 grams of protein and 43 percent of your daily recommended fiber| this oh-so-easy recipe from Julie satisfies hunger as it supports your weight-loss goals. Just be sure to choose a veggie burger that is certified gluten-free.
| Lunch: Goop’s Mustard Lentils
Naturally gluten free and full of fiber| these tiny legumes are a healthy pantry staple you should always have on hand u2014 and they’re absolutely delicious in this lentil salad from Goop. Tangy and clean| this recipe makes for a light yet filling lunch and even better leftovers; the longer this salad sits in the fridge| the better it tastes.
| Lunch: Slow-Cooker Tex-Mex Beans and Quinoa
This Tex-Mex-inspired slow-cooker recipe is one mason jar lunch we never tire of. Set up your crockpot overnight| and wake up to a gluten-free lunch that’s ready to pack up in the morning and enjoy in the afternoon.
| Lunch: Chicken Broccoli Slaw With Blue Cheese Yogurt Dressing
Weighing in at 313 calories and offering over 34 grams of protein| this chicken slaw salad is a decadent-tasting lunch that supports healthy weight-loss goals. Instead of a fatty dressing that’s loaded with sour cream and mayo| everything gets coated in a tangy and low-calorie blue cheese yogurt dressing.
| Lunch: Tortilla-Less Soup
Anyone who loves Mexican-inspired flavors will find a new favorite lunch in this easy gluten-free and Paleo-friendly recipe. This fresh and spicy tortilla-less soup is high in vitamin C and protein. Cook up a big pot of soup on Sunday| and you’ll have a satisfying lunch for the next few days u2014 you won’t miss your flour tortilla chips at all.
| Lunch: Chirashi Bowl
This light and refreshing meal is perfect for warmer Spring and Summer temperatures. Try this chirashi bowl| made with fresh produce| gluten-free brown rice| and sushi-grade tuna| to cool off and fuel up.
| Lunch: Mediterranean Quinoa Salad
This protein- and fiber-rich quinoa recipe is ready in just five minutes and is full of colorful produce and Mediterranean flavors. Taking your time by following the directions in order will result in the best quinoa salad ever.
| Lunch: Raw Gorilla Wraps
Swap out your flour tortilla for collard green leaves| and wrap up a sandwich like this gluten-free and low-carb one from Kimberly Snyder’s book The Beauty Detox. Don’t be skeptical about the raw-walnut filling; it’s so satisfying.
| Lunch: Black Bean and Mango Salad
After a hard workout| this gluten-free bean salad is the perfect protein-packed meal. It has more than 13 grams of fiber and nearly 17 grams of protein to fill you up and help your muscles recover.
| Dinner: Butternut Squash and Quinoa Chili
Butternut squash| kidney beans| and quinoa lay the base for this hearty gluten-free and vegetarian chili that offers more than 20 grams of protein and 60 percent of your daily recommended fiber in one spicy bowl.
| Dinner: Meatballs and Spaghetti Squash
While traditional spaghetti and meatballs won’t be making an appearance on a gluten-free menu| this creative riff on the classic will become your new favorite go-to when you’re craving Italian. Gluten-free almond meal stands in strong for classic breadcrumbs| and the addition of red pepper flakes brings just the right boost of flavor and spice.
| Dinner: Indian-Spiced Curry
A bowl of this Indian-spiced tofu and chard has the protein and fiber to keep you satisfied. Even better| the combination of turmeric and ginger gives this recipe both metabolism-boosting and anti-inflammatory properties. It’s one of my favorite gluten-free ways to refuel my body after a challenging yoga class.
| Dinner: Paleo Stuffed Peppers
For a warming| quick supper| look to these Italian-style stuffed peppers for inspiration. With just a few ingredients and less than 30 minutes| you can create a fresh| clean| and gluten-free meal with more than 30 grams of protein.
| Dinner: Red Pepper and Lentil Bake
High in vitamin A| vitamin C| and fiber| red bell peppers make a perfect accompaniment to protein-rich lentils in this low-calorie recipe. Even better news? You’ll be surprised at how large an under-250-calorie portion of this cheesy red pepper and lentil bake really is.
| Dinner: Paleo Pad Thai
No need for takeout; this low-calorie| noodle-free Paleo pad thai is waistline-friendly and just as tasty. This gluten-free riff on the classic noodle dish has over 300 percent of your recommended vitamin C and vitamin A for the day| more than 50 percent of your calcium| and over 30 percent of your iron.
| Dinner: Sweet Potato Pizza
Cut the carbs and gluten but not the comfort with this high-protein| vitamin-A-rich sweet-potato-crust pizza.
| Dinner: Chickpea Curry
When you’re craving Indian food at home| cook up this nutrient-dense chickpea and sweet potato curry instead of picking up takeout. This vegan-friendly| gluten-free recipe is rich in protein| fiber| and flavor.
| Dinner: Roasted Shrimp With Spaghetti Squash
This roasted shrimp supper is reminiscent of the comforting flavors of traditional scampi but takes the gluten and pasta out of the equation.
| Dinner: Polenta and Beans
If you’re ready to get creative at dinner| let gluten-free polenta and beans come to the rescue. It’s a filling and spicy meal that offers more than 10 grams of vegan-approved protein for under 300 calories.
| Dinner: No-Mac and Cheese
What’s the secret to making a pasta-less mac and cheese just as irresistible as the classic? Cauliflower| the perfect vehicle for a cheesy| creamy sauce made from cheese| coconut milk| butter| and coconut flour. While this gluten-free no-mac and cheese is under 400 calories| note that it’s high in saturated fat| so enjoy this comforting dish in moderation.
| Dinner: Spaghetti Squash Mac and Cheese
Skip the wheat noodles| and opt for this twist on tradition that amps up the nutritional value as it cuts back on calories and carbs. Versatile and nutrient-rich spaghetti squash lays the base to this recipe| while broccoli adds more vitamin A.
| Dinner: Cauliflower-Crust Pizza
Yes| you can eat half a pizza without any guilt. This cauliflower-crust pizza features a gluten-free crust and fresh tomatoes| skim mozzarella cheese| and basil leaves for a healthy take on a classic.
| Dinner: Sausage| Apple| and Butternut Squash Stuffing
Who says stuffing has to be saved for Thanksgiving? This gluten-free sausage| apple| and butternut squash stuffing makes for a protein- and nutrient-rich dinner any cool night. Just be sure to use sausage that is made without any bread in the mixture.
| Dinner: Turmeric-Spiced Mushroom Pilaf
This turmeric-spiced mushroom pilaf is made with a generous dose of turmeric added to a brown rice and mushroom mixture. The result is a mildly spicy| satisfying one-pot meal that helps you feel your best.
| Dinner: Gluten-Free Veggie Pasta Bake
Using a mix of veggies like zucchini| spaghetti squash| and others instead of penne means you can load on the cheese and still enjoy a low-calorie| ooey-gooey| cheesy bowl of steamy pasta. Even better? This veggie pasta bake is gluten free.
| Dinner: Loaded Baked Potato Soup
Versatile cauliflower stands in for the majority of the potatoes in this loaded baked potato soup| which dramatically slashes the carb count without sacrificing texture or flavor. Top it off with your favorite classic gluten-free baked-potato garnishes| and prepare to be wowed.
| Dinner: Salmon With Crispy Cabbage and Kale
This easy salmon recipe is fresh| flavorful| and a naturally gluten-free supper that’s perfect for Spring.
| Dinner: Chicken Quinoa Bowl
If you’ve been on the hunt for that perfect gluten-free post-workout meal| it’s time to try this chicken and veggie quinoa bowl. Offering 40 percent of your recommended fiber and over 20 grams of protein| this dish has become my go-to recipe for nights when I’m cooking for just one.