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Gluten-Free Series: Lunch Ideas Beyond the Sandwich

September 25, 2014

Flavor Packed Lunches without Gluten

Lunch – one of the best parts of every day. The time when you get to take a break from everything, sit Gluten Free Shopping Now Easier than Everdown, relax and enjoy a delicious meal. It’s sort of like a little mini vacation for just you and your food. To help make the most of this time, whether you’re gluten-free or not, these recipes will help you enjoy your day-break even more. Here are three of my favorite gluten-free lunch options.

Chicken Salad with Pecans & Dried Cherries


1 1/4 pounds boneless, skinless chicken breast
1/4 teaspoon salt
1/3 cup low-fat plain yogurt
1/3 cup low-fat mayonnaise
1 tablespoon honey mustard
1/4 teaspoon ground pepper
1/2 cup thinly sliced celery
1/2 cup pecans, chopped
1/2 cup dried tart cherries, chopped
1 head Boston or butterhead lettuce, trimmed


1. Boil chicken in large sauce pan to cook

2. While waiting for chicken, combine yogurt, mayonnaise, mustard, pepper and salt in a bowl

3. When the chicken is cool enough to handle, cut into bite-size pieces. Add chicken, celery, pecans and cherries to the bowl with the dressing and toss to combine.

4. If desired, scoop chicken salad onto leaves of butter head lettuce

Makes 4 servings

Recipe from Eating Well 

Collard Wraps & Satay Style Dipping Sauce


chicken breasts, grilled and cut into strips
1 mango, peeled and cut into thin strips
6 large strawberries, sliced
1/2 english cucumber, thinly sliced
1 medium avocado, sliced
mint leaves
4 large collard leaves, stems removed

Dipping Sauce 
2 tbsp coconut cream
2 tbsp almond butter
Juice from 1 lime
1 tbsp fresh ginger, grated
1 clove garlic, crushed
1 tbsp white vinegar
1 tsp sesame oil
1 tbsp tahini
1/8 tsp salt
2 tbsp unsweetened applesauce
1 birds eye chili, finely chopped


For the wraps

  1. Prep all veggies and fruit and divide them equally between 4 large collard leaves
  2. Fold the bottom edge over filling, followed by both sides, then roll as tight as possible (while still being gentle!)
  3. Hold in place with toothpick and cut in half at an angle

For the sauce

  1. Add all ingredients in small blender and mix until smooth and combined
  2. Refrigerate after making

Makes 4 wraps, serving 2 people

Recipe from The Healthy Foodie

Caribbean Tuna Salad


2 cans (5 oz.) tuna, drained
2-1/2 tbsp. light mayonnaise
2 tsp. chopped chipotle pepper in adobo sauce
¼ cup chopped jicama
1 mango (1/2 diced for salad and ½ sliced for garnish)
4 avocados, halved
Cilantro and lime juice to taste


  1. In a medium bowl mix mayonnaise and chipotle pepper well.  Add tuna, jicama and diced mango and mix well.
  2. Cut avocado’s in half and remove seed.  Hollow out slightly if needed.
  3. Place tuna salad in avocado half and sprinkle with a little fresh lime juice and chopped cilantro.  Place on lettuce lined plate with mango slices as a garnish.

Makes 4 avocado halves

Recipe from StarKist

For those who are just starting a gluten-free diet, it’s a good idea to consult with a dietitian. They will answer questions, provide advice on how to avoid gluten products, and will make sure you are eating a healthy and balanced diet.

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