A Perfect Breakfast, Lunch, and Dinner Menu for Those Avoiding Gluten

Cutting gluten from your diet is a good move no matter who you are, and with these recipes, you don’t have to worry about missing out on the great tastes that you love. Whether your allergic to gluten or just cautious, you’ll want to try these recipes!

8 minute read

Last Updated June 30, 2020

A Perfect Breakfast, Lunch, and Dinner Menu for Those Avoiding Gluten

Gluten has been linked to several food allergies and digestive troubles recently and can even cause Celiac Disease. Because of the link between intestinal inflammation and digestive problems, many choose to avoid gluten, even if they do not have a sensitivity to the wheat protein. 

Gluten can trigger immune responses that cause health issues, so avoiding it is one way to ensure your stomach stays happy.

The trouble with cutting gluten is that people fear they will miss out on meals they love. This couldn’t be further from the truth. There are numerous recipes out there that are full of nutrition and great taste without the troublesome gluten involved. 

Try any of these below and work to promote gut health rather than risk aggravating it with the presence of pesky gluten.

Breakfast

Make your own breakfast wraps to fill yourself up with good carbohydrates and protein in the morning. Gluten-free tortillas are easily found at most stores, and the ingredients for the wraps can include fruits rich in digestive enzymes, granola, and peanut butter. 

Try these three breakfast wraps to add some variety and good taste to your mornings.

Ingredients:

3 gluten-free Large Tortillas

foil to wrap

Filling #1: 

1/4 – 1/2 cup cooked rice 

2 teaspoons cinnamon

1 tablespoon almond butter

dash ginger

1 tablespoon honey or maple syrup

2–3 tablespoons nuts (optional)

Filling #2:

1/4 cup chocolate oats cooked

1 tablespoon peanut butter (melted)

1/2 banana

1–2 tablespoons dark Chocolate chips

dash of sea salt

1–2 tablespoons chopped nuts (optional)

Filling #3: 

1/4 cup gluten-free vanilla granola 

1–2 tablespoons raspberry jam or preserves

2–3 ounces plain or vanilla, probiotic-rich greek yogurt

For Cooking the Rice/Oats in Large Batches:

1/2 to 2/3 cup brown or white rice (about 1 cup to 1 1/2 cup cooked)

1/2 to 2/3 cup gluten-free oats (about 1 cup cooked)

Directions:

First, make your rice/oats if you don’t have any leftovers. For the cooked gluten-free oatmeal stir in chocolate chips or cocoa after the oatmeal is cooked. For the cooked rice, add in 1 tsp cinnamon and optional nuts after cooking. Heat each gluten-free tortilla wrap in the microwave for 10 - 15 seconds so they can fold easily. Warm the nut butter so it melts and spreads evenly onto tortillas. Then fill each tortilla with ingredients, fold at the bottom, and roll. 

Lunch

Eggplant is a colorful and nutrition-filled vegetable that should be part of your daily diet. Full of potassium to help improve heart health and lower blood pressure, eggplants are ideal foods for preventing cardiovascular disease. 

Beyond its health benefits, the eggplant also serves as an ideal substitute for gluten-filled pizza crust.

Ingredients:

Crust:

1 large eggplant, peeled and grated

1/2 cup blanched almond flour

2 tablespoons coconut flour

2 tablespoons ground flaxseed

1 organic egg

1 teaspoon Italian seasoning

1/2 teaspoon fine sea salt

1/4 teaspoon red pepper, more to taste

Toppings Ideas:

tomato sauce

pesto

grilled chicken

meatballs

roasted tomatoes

sautéed spinach

sautéed onions

bacon

fresh basil

fresh parmesan cheese

Directions:

1. Preheat oven to 350°F, and line a baking sheet with parchment paper. Peel and grate eggplant into a bowl and let sit for 10 minutes. Prepare topping ingredients and set aside. Wrap grated eggplant in cheesecloth or a dish towel and squeeze over a bowl to remove excess water. Place eggplant back in a large bowl and add in the rest of the crust ingredients. Mix until well combined and form the dough into a ball.

2. Place pizza dough on parchment paper and roll out until the dough is 1/4 to 1/2 inch thick. Bake for 15 minutes. Place a sheet of parchment paper on top of the pizza dough and carefully flip it over onto the new piece of parchment paper. Bake on the other side for 10-15 minutes or until golden brown. Add toppings of choice and place back into the oven. Bake on high for an additional 5 minutes.

Dinner

Cutting gluten typically means cutting a number of carbohydrates from your diet too. There are beneficial carbohydrates out there though, and your body does need these for fuel and energy. 

It is important to cut gluten without cutting too many healthy carbohydrates from your diet. Using sweet potatoes as your source of carbohydrates fills you up, and it prevents unhealthy snacking and delivers a host of vitamins and minerals without the upset tummy.

Ingredients: 

2 1/2 tablespoons extra virgin olive oil, divided

2 chicken breasts (14 ounces,) cut into bite-sized pieces

salt and pepper

2 medium sweet potatoes, peeled then spiralized using the thinnest blade, noodles slightly trimmed

2 cups (4 ounces) broccoli florets

1/4 cup water

Toppings:

chopped peanuts

green onions

chopped cilantro

Thai Peanut Sauce:

2 tablespoons peanut butter

3 tablespoons gluten-free chicken broth

1-1/2 tablespoons low-sodium gluten-free tamari or soy sauce

1/2 tablespoon rice vinegar

1 teaspoon gluten-free chili garlic sauce (or more)

1 teaspoon sesame oil

1/4 teaspoon ground ginger

1 clove garlic, minced

Directions:

1. Whisk together peanut sauce ingredients then set aside. Add 1/2 tablespoon oil to a large 12" skillet over medium-high heat. Add chicken then season with salt and pepper, and sauté until cooked through. Remove chicken to a plate then set aside. Turn heat down to a little above medium then add remaining 2 tablespoons oil. 

2. Add sweet potato noodles and broccoli, season with salt and pepper, then sauté for 5 minutes stirring occasionally. Add water then sauté until noodles are al dente. Add chicken back into the skillet along with the peanut sauce, then toss until the noodles are well coated and everything is heated through. Scoop into bowls then serve.

The Bottom Line

Gluten can cause serious digestive issues, including celiac disease for those who have allergies to it. Even people without allergies to gluten try to limit it from their diet as it has been linked to increased inflammation, increased intestinal permeability, and leaky gut. 

Cutting gluten from your diet is a healthy move no matter who you are, and with these recipes above, you don’t have to worry about missing out on the great tastes that you love.

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