28 Gluten-Free Meal Prep Recipes (2024)

By: Denise Bustard6 Comments
Posted: 8/27/21Updated: 8/30/21

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28 gluten-free meal prep recipes that you can make ahead on the weekend for easy lunches and re-heatable dinners! Vegan and vegetarian, chicken, fish, turkey, pork and beef meal prep recipes that are all gluten-free.

For those on a special diet or with food intolerances, it can be hard to find meal prep recipes that check off all the boxes. In addition to these gluten-free meal prep recipes, I've also rounded up dairy-free, paleo, and vegetarian meal prep recipes.

28 Gluten-Free Meal Prep Recipes (1)

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Whether you are celiac or have a gluten intolerance, it can be challenging to find 100% gluten-free meals when eating out. Not only that, but if you've recently gone gluten-free, you may be struggling to find recipes that you can enjoy! Making your own lunches is a great way to make sure that you don't have issues with gluten cross-contamination.

Today I've rounded up 28 gluten-free meal prep recipes for lunch and dinner. These recipes are delicious, satisfying, and the perfect way to stay on track with your healthy eating goals.

Reasons you'll ♡ these recipes

  • there is so much variety here, from vegetarian and vegan recipes, to chicken, fish, turkey pork, and beef
  • these gluten free meal prep recipes store well, so you can meal prep a large batch and store them in the fridge for later in the week
  • having gluten-free lunches and dinners prepped will save you so much time, stress and even money

Gluten Free Meal prep FAQ

How do I make these recipes gluten-free if they contain soy sauce or bread crumbs?

Some of these recipes contain soy sauce or bread crumbs. I suggest swapping with coconut aminos or tamari to convert them to 100% gluten-free recipes. Bread crumbs can be swapped for gluten-free bread crumbs.

I'm just getting started with meal prep, any tips?

Check outthis guide on how to meal prep to learn all the basics and our best tips!

What veggies work best for meal prep?

Check out how to meal prep vegetables.

How long do meal prep meals last in the fridge?

Most ingredients will keep in the fridge for up to 4 days. If you want to meal prep for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out theseFreezer-Friendly Lunch Meal Prep Recipesfor recipes that will keep longer!

Do I really have to eat the same thing four days in a row?

NO! Check out this post on3 ways to add variety to your meal prep. Although I will say that the most efficient way to meal prep is to bulk prep the same meal.

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Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Turkey, pork & beef

Turkey Taco Meal Prep Bowls

These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.

Check out this recipe

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Turkey Sausage and Sweet Potato Lunch Bowls

Loaded with turkey sausage, sweet potatoes and grilled vegetables, these sweet potato lunch bowls are drizzled with a tahini dressing for a light but tasty lunch option.

Check out this recipe

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Honey Garlic Beef Rice Bowls

Honey garlic beef rice bowls have juicy shredded beef, crunchy carrots and bell peppers, and a tangy sesame vinaigrette. Served cold, they work well for meal prep or for a simple dinner.

Check out this recipe

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Thai Turkey Lettuce Wraps

Simple and so flavorful, these Thai turkey lettuce wraps have a tangy and slightly spicy peanut sauce. Spoon the filling into crisp romaine lettuce leaves for an easy and lower in carbs dinner option.

Check out this recipe

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Honey Chipotle Meatball Meal Prep Bowls

Honey Chipotle Meatball Meal Prep Bowls are the tastiest way to kick start your new years resolutions! Healthy baked turkey meatballs are tossed in a smoky sweet and savory honey chipotle glaze, and served over cilantro lime cauliflower rice.

Check out this recipe

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Instant Pot Cajun Rice and Sausage

This instant pot cajun rice and sausage is an easy one pot meal made with smoked andouille sausage, basmati rice, carrots, onion, tomatoes, and celery.

Check out this recipe

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Thick & Beefy Instant Pot Chili

Instant Pot chili is rich, beefy, and full of bold TexMex flavor. With the perfect blend of spices and bean to meat ratio, it's simple to prepare and cooks quickly thanks to the pressure cooker!

Check out this recipe

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Pulled Pork Meal Prep Bowls

Pulled pork meal prep bowls are full of summery flavors: spicy Instant Pot pulled pork, roasted sweet potatoes, corn and fresh tomatoes! Gluten-free, paleo, and perfect for lunches.

Check out this recipe

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Honey Sesame Chicken Lunch Bowls

These Honey Sesame Chicken Lunch Bowls have chicken breast, broccoli and asparagus tossed in a sweet and savory honey sesame stir fry sauce. Perfect for healthy meal prep lunches!

Check out this recipe

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Healthier Firecracker Chicken Meal Prep Bowls

Healthier firecracker chicken meal prep bowls are sweet and spicy! Lightened up compared to classic recipes, but still super flavorful. Gluten-free and ready in 35 minutes.

Check out this recipe

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Caprese Chicken Salad Meal Prep Bowls

Caprese chicken salad meal prep bowls are fresh, summery and delicious. With baked chicken, fresh cherry tomatoes, mozzarella balls, quinoa and basil leaves all drizzled in a balsamic vinaigrette.

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Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls

Make your meal prep hands off with this smoky chipotle honey twist on a taco salad. The chicken simmers in the slow cooker, with the sauce doubling as a dressing for the salad!

Check out this recipe

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(Make Ahead) Chicken Fajita Lunch Bowls

Make these chicken fajita lunch bowls for healthy lunches through the week! Inspired by a Mexican bean salad, this recipe combines bell peppers, baked chicken breast and rice with a delicious fajita-vinaigrette.

Check out this recipe

28 Gluten-Free Meal Prep Recipes (15)

Perfect Cauliflower Fried Rice (with cashews!)

Cauliflower fried rice is flavored with ginger, soy sauce and sesame oil, and cooks up in one pan! Lighter, yet filling, it has soft scrambled eggs, chicken and cashews.

Check out this recipe

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Thai Chicken Lunch Bowls (Meal Prep)

Thai chicken lunch bowls have roasted vegetables and chicken served over rice with a tangy homemade peanut sauce. Easy to prep and keeps well for four days!

Check out this recipe

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Satay Chicken Lunch Bowls

These satay chicken meal prep lunch bowls can be prepped on the weekend and enjoyed throughout the week for a tasty, low carb lunch. You’re going to want to drizzle that peanut sauce on everything!

Check out this recipe

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Sheet Pan Honey Lemon Sheet Pan Salmon and Broccolini

A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch.

Check out this recipe

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Sweet Chili Shrimp Stir Fry (30 min!)

This sweet chili shrimp stir fry has a four ingredient sauce and comes together in under 30 minutes! With tender shrimp, a rainbow of vegetables, a deliciously sticky sauce.

Check out this recipe

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Wasabi Grilled Salmon Bowls (Low Carb)

These low carb grilled salmon bowls have just 5 g net carbs per bowl and are perfect for keeping your oven off this summer! Salmon, bok choy, mushrooms and zucchini are grilled to perfection and served with spicy wasabi mayonnaise.

Check out this recipe

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Vegan & vegetarian

Grilled Veggie & Black Bean Meal Prep Bowls

Make these Grilled Veggie & Black Bean Meal Prep Bowls on the weekend and you will have four work lunches waiting for you. A great vegetarian meal prep option that will keep your oven off this summer.

Check out this recipe

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Vegan Portobello Fajita Meal Prep Bowls

Portobello fajita vegan meal prep with delicious roasted portobellos, bell peppers and onions, black beans, and seasoned quinoa!

Check out this recipe

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Vegan Slow Cooker Tikka Masala

This vegan slow cooker tikka masala is PERFECT for meal prep! It makes an easy freezer crockpot meal, and leftovers keep (and can be frozen) for healthy plant-based lunches.

Check out this recipe

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Instant Pot Chickpea Curry (Vegan)

This Instant Pot vegan chickpea curry cooks chickpeas, carrots, potatoes and green beans in a fragrant Indian curry sauce. Made with vegan ingredients, the Instant Pot makes it hands off and simple to prepare.

Check out this recipe

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Southwestern Sweet Potato & Lentil Jar Salads

These sweet potato & lentil jar salads have the most amazing chili lime vinaigrette! Make them ahead and enjoy throughout the week for an easy, healthy on-the-go lunch.

Check out this recipe

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Moroccan Instant Pot Lentils

Moroccan Instant Pot lentils made with sweet potato, tomatoes, carrots, and warming spices! Vegan comfort food at it's finest, this recipe is gluten-free, freezer-friendly, and delicious.

Check out this recipe

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Vegan Crockpot Chili

This vegan crockpot chili can be assembled ahead and frozen for an easy slow cooker freezer meal! Made with sweet potatoes, corn, black beans, and spices; it's vegan, gluten-free, and seriously tasty!

Check out this recipe

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Vegan Ginger Teriyaki Stir Fry

Vegan teriyaki stir fry is a delicious 30 minute plant-based dinner. Veggies and edamame are cooked up in a sticky sweet and savory teriyaki sauce. Works great for meal prep as well!

Check out this recipe

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Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.


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Reader Interactions

Leave a Comment

  1. Tammy says

    Hi, what a wonderful site. Thank you. My husband has many autoimmune things going on and a bit overweight, so I am looking to changing things up. Our problem has always been with changing our menus to help him I end up losing too much weight. I have multiple blood disorders and I am underweight. My doctors have recently tested me for all autoimmune disorders which I was negative for all. I was just wondering if I try the gluten-free and anti-inflammatory diets would we both benefit? We are really desperate for change and will try just about anything at this point, except giving up my dairy. I love full fat cow milk. I welcome advice from anyone. I have spoken with many doctors and holistic people.


    • Denise Bustard says

      Hi Tammy, unfortunately as I am not qualified to give nutritional advice, you're asking the wrong person. Consider making an appointment with a registered dietician to help you with your dietary needs!


  2. Felicia says

    Due to my intolerance, I truly appreciate this line up. I plan on trying them all and using them on rotation.😀


    • Jasmine @ Sweet Peas & Saffron says

      Hi Felicia, we're so glad this was helpful for you! We hope this makes gluten-free meal prep easier for you. Enjoy, and be sure to come back and leave a rating and review if you try any of the recipes included here.


  3. Kulpreet Chahal says

    thanks for the healthy and delicious recipes. i would love to try them. great sharing.


    • Denise says

      Thanks! Let me know if you try one!


28 Gluten-Free Meal Prep Recipes (2024)


What can I feed a crowd that is gluten-free? ›

  • Classic Stuffed Peppers. ...
  • Cacio E Pepe Sweet Potato Noodles. ...
  • Lemony Chicken & Potatoes With Feta. ...
  • Feta & Herb-Crusted Salmon. ...
  • Creamy Gochujang White Chicken Chili. ...
  • Chili Cheese Sweet Potato Casserole. ...
  • Instant Pot Pork Puttanesca. ...
  • Best-Ever Gluten-Free Pasta.
Feb 22, 2023

Does Hello Fresh gluten-free? ›

At HelloFresh, we're always looking for ways to make our menu more flexible for our customers, so we've introduced our brand new Naturally Gluten-Free* recipes! Gluten-free should never mean delicious-free so our chefs have been working hard to create recipes that are as tasty as they are nutritious.

How do I cook gluten-free? ›

When cooking gluten-free, there are two important things to remember:
  1. Be sure to read all ingredients label to ensure you are not accidentally using a product that contains gluten. ...
  2. Make sure that you are not causing cross-contact by using foods, utensils and other cookingware that has been contaminated by gluten.

What is a gluten-free diet plan? ›

It means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta. “Gluten is a protein naturally occurring in certain foods, but it can also be added to foods during processing for texture,” explains Rajagopal.

How to go 100% gluten-free? ›

Choose naturally gluten-free grains and flours, including rice, corn, soy, potato, tapioca, sorghum, quinoa, millet, buckwheat, cassava, coconut, arrowroot, amaranth, teff, flax, chia, yucca, bean flours, and nut flours.

What happens if you are celiac and continue to eat gluten? ›

For people with coeliac disease, even small amounts of gluten can damage the lining of the small intestine (bowel), which prevents the proper absorption of food nutrients. Inflammation also occurs elsewhere in the body. If you have coeliac disease, inflammation and damage can occur even if you have no symptoms.

Are Blue Apron meals gluten-free? ›

Gluten-free options

Neither Blue Apron nor Home Chef offers gluten-free meals. Home Chef, however, offers wheat-free recipes. Blue Apron and Home Chef facilities are not certified allergen-free, so if people live with a severe allergy, it may be best to avoid using either service due to possible cross-contamination.

Is Blue Apron gluten-free friendly? ›

Because they use so many whole food ingredients, many are naturally gluten free, and there was a detailed nutrition paper included with each meal. It isn't something I would use consistently because there aren't always enough gluten free options, but if you love trying new things, you may want to give it a shot.

Is all basmati rice gluten-free? ›

Is basmati rice gluten-free? Yes. This is a long-grain rice that separates and becomes fluffy when cooked. It's fragrant, and you can find it in white and brown varieties.

What are the worst foods for celiac disease? ›

Avoid all products with barley, rye, triticale (a cross between wheat and rye), farina, graham flour, semolina, and any other kind of flour, including self-rising and durum, not labeled gluten-free. Be careful of corn and rice products.

What snacks are gluten-free? ›

Healthy gluten-free snacks
  • Any sliced vegetable, such as carrots, red peppers, or cucumber.
  • Fresh whole fruit, such as a banana, apple, or peach.
  • Berries.
  • Grapes.
  • Melon.
  • CItrus fruit, such as oranges or grapefruit.
  • Canned fruit (preferably canned in water, not syrup)
  • Dried fruit, such as raisins or prunes.
Apr 13, 2023

Can I just replace flour with gluten-free flour? ›

If the original recipe calls for 260 grams of all-purpose flour, substitute with 260 grams of your blend. Beat the batter more. Because gluten-free flours provide less structure than all-purpose, the batter or dough you make with them may require more beating than that which you are accustomed.

Does peanut butter contain gluten? ›

Living gluten-free can be a challenge. It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2).

What are the first signs of being gluten intolerant? ›

What are the symptoms of gluten intolerance?
  • Abdominal pain.
  • Anemia.
  • Anxiety.
  • Bloating or gas.
  • Brain fog, or trouble concentrating.
  • Depression.
  • Diarrhea or constipation.
  • Fatigue.
Jun 30, 2021

How do you host a gluten-free party? ›

  1. Be Upfront With Questions. It's OK to ask your guests what food restrictions they have before you plan out your party. ...
  2. Ask Your Guests To Bring A Dish. ...
  3. Small Is Mighty. ...
  4. K.I.S.S. ...
  5. Pre-Made Foods Go A Long Way.
Dec 17, 2023

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