Gluten-Free Meal Prep Ideas That are Quick and Easy

Gluten-Free Meal Prep Ideas That are Quick and Easy

If you’ve committed to going gluten free for medical reasons or to support a weight loss goal, you probably know to avoid wheat, rye, and barley. But gluten (the sticky, glue-like protein) is found in many other products. Bulgur, couscous, farina, farro, seitan, semolina, and spelt are also a no-go when it comes to gluten-free living.

We want to make your transition to a gluten-free diet easy, read on to make that change happen.


How to Start Your Gluten-Free Diet

Knowing where to start on your path to becoming gluten-free is tough. Spotting the hidden gluten within everyday foods like soups, salad dressings, and even ice cream is a very challenging part of the diet. Nutrition labels are your best resource, particularly the list of ingredients. Always read-through them carefully and stay on the lookout for sneaky ingredients like einkorn, durum, and emmer (all ancient grains) because they all contain gluten.

Food starches are another ingredient to watch. While they are derived from corn, wheat, potato, or rice, they should also be avoided, especially for people avoiding gluten for medical reasons. In some ways, the easiest way to go gluten-free is to make more of your meals and snacks at home using fresh, whole ingredients.

Starting a weekly meal prep is a great way to make eating gluten-free quick and easy. Rather than focus on what you can’t eat, hone in on the virtually endless list of yummy foods that make up the gluten-free larder.


gluten free grains

1. Gluten-Free Grains

Be mindful when it comes to grains. Brown rice, quinoa, oats, amaranth, and buckwheat are excellent sources of gluten-free protein. Purchase whole grain products that explicitly call out gluten-free on the label. Take note that it is not uncommon for oats, seeds, and grains to come in contact with gluten on shared equipment during the milling and distribution process.


gluten free protein

2. Gluten-Free Proteins

Enjoy meat-based proteins like beef, chicken, and fish. Feel free to incorporate dairy and eggs into any meal.Pure beans are naturally gluten-free and are an excellent source of protein. Black beans, pinto beans, and lentils are among the most readily available in supermarkets. Watch out for canned beans. Wheat starch and wheat flour are commonly added to canned foods so buy whole dried legumes whenever possible.


100 Calories of Fruit

3. Fruits and Veggies

When it comes to fruit and vegetables, the world is your oyster. Don’t hesitate to fill your weekly meal prep with seasonal fruits and veggies from your local farmers market.


How to Eat Gluten-Free

When composing your gluten-free meals, you should:

  • Prep/Plan- try balancing protein, vegetables, and whole grains as you would with any other meal plan. Plan ahead for a truly successful weekly meal prep. If this is your first foray into weekly meal prep, visit our beginners guide to meal prepping.
  • Stick to what you- Sure you might need to avoid additives like soy sauce. But if Asian food is what you love, a gluten-free alternative can usually be found—thank you coconut aminos. When planning for a two-day or even a five-day meal prep, a well thought out grocery list is key. You’ll likely be looking for unusual ingredients so don’t be shy; asking for help finding the tamarind paste will save time.
  • Fill your fridge with aromatics- like onion and garlic. Pick up a few staples like carrots, celery, and bell peppers. Then expand out into your favorite food genres. You can make almost any food gluten-free with a some mindful substitutions and creativity.


12 Gluten-Free Meal Prep Ideas

We’ve put together this collection of healthy gluten-free meal prep ideas to make your week a little easier. We’ve included a few gluten-free dairy-free meal prep ideas, some gluten-free lunch ideas, and even a gluten-free dessert or two.


Gluten-Free Meal Prep Breakfasts

1. Tofu Scramble from Openfit



2. Flourless Peanut Butter Waffles from Cotter Crunch


3. Gluten-Free Sweet Potato Muffins from Fit Men Cook


Gluten-Free Meal Prep Lunches and Dinners

4. 4-Ingredient Turkey Zucchini Boats from Openfit


5. Ground Turkey and Rice with Green Beans Meal Prep from Openfit


6. Greek Collard Wraps with Tzatziki from Evergreen Kitchen


7. Roasted Chicken and Veggies from Gimme Delicious


8. Turkey Taco Lunch Bowls from Sweet Peas and Saffron


9. Gluten-free Spicy Salmon Patties from Fit Men Cook


10. Roasted Sausage, Veggies and Quinoa from Gimme Delicious

Gluten-Free Meal Prep Snacks and Sides

11. Gluten-free Apple Crisp from Openfit


12. Gluten-free Instant Pot Potato Salad from Fit Foodie Finds


gluten free meal prep