Lunch is one of the hardest meals when you're gluten free or on any restrictive diet. You're usually out of the house and chances are you can't just pick something up. My goal every week is to have leftovers ready and to meal prep, but often life gets in the way and I have nothing prepared for my lunches.
Sometimes I fantasize about walking into a random restaurant at lunch and just ordering anything I want off of the menu without having to worry about gluten or allergies... But making all my own meals is what I (and most of us on a gluten free diet) have to do. These are some of my favourite go to gluten free and allergy free lunches when I have no time and make ahead meal prep just didn't seem to happen.
These recipes are all servings for one but you could easily double them if you're making two lunches.
1. Steamed Veggies and Pan Fried Chicken
Steam veggies (I like to use broccoli and cauliflower as they have little prep) until slightly soft. Heat coconut oil in a frying pan on med-high. Pan fry the chicken on one side for about 5-7 min (until cooked about half way through). Flip the chicken and fry for another 5-7 min (until cooked through). If you're in a real hurry you can slice the chicken first. Squeeze some fresh lemon juice and drizzle some honey on the chicken splash of flavour if you like. I'll eat this with a organic bagged salad and the steamed veggies on days when I have all of 10 minutes to make lunch.
2. Simple Salmon and Steamed Spinach
Salmon – sprinkle with a little garlic and pepper, and a teeny drop of maple syrup. Add a little olive oil to a sauté pan, and heat the oil on medium high. As soon as the pan is warm, add the salmon and sear on medium high for a minute on each side. Then turn heat down to low and continue cook slowly to your preference. One inch salmon takes about three minutes per side. The trick is to watch your salmon as its cooking and leave it pink in the middle.
Spinach. Add a little olive oil to a sauté pan, heat the oil on medium, then add a big bunch of spinach, sprinkle with a little garlicand salt (not too much – just a pinch), and cook on medium for just a minute. Done.
3. Cauliflower Rice Stir Fry For One
Heat 1 tablespoon coconut oil in a large skillet over medium low heat. Add 1/3 cup carrots, 1/3 snow peas and 1/2 cup broccoli 1 tbsp onion and 1 clove garlic minced and stir, fry until fragrant, about 5 minutes. Add cauliflower rice; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture. Serve with 1/2 tsp coconut aminos and sprinkle with some turmeric.
4. Zucchini Creamy Avocado Pasta
Spiralize your 1 zucchini and set aside on paper towels so that any excess water is soaked up. In a food processor, add 1/2 avocado, 1 tbsp basil leaves, 1/2 clove garlic, tiny squeeze of lemon juice and pinch of sea salt and pulse until finely chopped. Then with the motor still running, add 1 tbsp olive oil in a slow stream until emulsified and creamy.
Drizzle olive oil in a large skillet over medium high heat then add zucchini noodles, cooking for about 1 to 2 minutes until tender. Then stir in avocado sauce and serve!
5. Broccoli "cheese" soup
Bring 2 cups chicken stock to boil in a medium saucepan. Add 2 cups broccoli and 1 tbsp nutritional yeast. Cover and simmer for about 8 minutes or until broccoli is tender. Puree in the saucepan with a stick blender until smoothish. Taste and season with salt, pepper and lemon juice. Serve hot!
What is your favourite go to gluten free lunch?