Need some lunchbox inspiration? Find it here with this collection of gluten free dairy free lunch recipes! From snacks to sandwiches to cookies and more, there’s something for everyone!
Whether it’s the start of a new school year, or you’re already midway through, it can be difficult to decide what to pack in your lunch.
This is true even if you don’t have food allergies! It’s so easy to get into a rut. But if you have allergies or food intolerances, it can get really difficult to figure out what to eat for lunch each day.
I’ve gathered up twenty-five easy, healthy, and tasty recipes that are perfect for packing in a lunchbox. Whether you are packing lunches for work, or school, or field trips, there are sure to be some recipes here that you’ll love!
This post is for you, but it’s also for me! I needed a little lunchtime inspiration over here as well. When we have to pack a lunch, we tend to turn to the same things again and again. Salmon salad, sesame free hummus and crackers, veggies, granola bars…we generally have those on repeat over here.
Jump to:
Gluten Free Bread
Using Gluten Free Bread for Sandwiches
Dairy Free Cheese
Dairy Free Milk and Yogurt
Egg Free Mayonnaise
Allergy Friendly Packaged Treats
Gluten Free Dairy Free Lunch Recipes
Gluten Free Bread
There are a lot of gluten free breads available these days, which is a good thing! I hope you will take the time to look at what your store offers, and make sure to call and confirm that any bread you find is safe for your dietary needs. Some brands to look for are Schar, Little Northern Bakehouse, and B Free. I have seen these brands at Fresh Thyme, Meijer, Whole Foods, and Better Health Stores at various times.
Using Gluten Free Bread for Sandwiches
I haven’t had any trouble with sandwiches holding up when I use gluten free bread, but I do toast the bread before I make the sandwich. I find that I enjoy the texture of gluten free bread more when it is toasted.
Dairy Free Cheese
My son loves Daiya Dairy Free Cheese Slices as well as the Cheddar Style Blocks. You can add the slices to sandwiches, and you can cut the block into cubes for a snack.
There are many brands of dairy free cheese, so choose the one that suits your particular dietary needs.
Dairy Free Milk and Yogurt
You can find dairy free milk and dairy free yogurt at most grocery stores nowadays. We like So Delicious Coconut Milk Yogurt, especially the vanilla and blueberry flavors. There are many dairy free alternatives made from soy milk, nut milk, flax milk, and oat milk. Choose a product that works for your particular needs, and always call the company to check about cross contamination.
Egg Free Mayonnaise
There are several brands that make egg free mayo. We prefer the Earth Balance brand.
Allergy Friendly Packaged Treats
If you’re looking for store-bought allergy friendly treats, try items from Enjoy Life, Made Good, That’s It!, Cybele’s, and Don’t Go Nuts. As always, read the labels and call the company to make sure that a product is safe for you.
For more ideas, read my post about top 8 allergen free products.
This list contains everything from salads to snacks to sandwiches and wraps. I hope you’ll be inspired by these wonderful lunch recipes!
Beans, legumes, tofu, most types of tempeh, most plant-based protein powders, and some plant-based protein bars are free of dairy and gluten. Many meat and dairy substitutes, such as plant-based burgers (Amy's, Dr.
How do I eat gluten free and dairy free on a budget?
Try to eat as much naturally gluten free food as possible. Fruit, yogurts, chia pudding, oatmeal (if you can tolerate oats), egg, potatoes, lettuce wrapped items, meat and veggies, etc.
A gluten-free casein-free diet (GFCF diet), also known as a gluten-free dairy-free diet (GFDF diet), is a diet that does not include gluten (found most often in wheat, barley, and rye), and casein (found most often in milk and dairy products).
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).
A: Yes, you may experience some weight loss as a consequence of cutting out gluten and dairy. That's because such an elimination diet is usually based on healthy, fresh, whole foods. When you reduce the consumption of packaged and processed foods, weight management becomes easy.
Focus on whole foods: Eating a diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats can help you lose weight while avoiding gluten and dairy. These foods are naturally gluten-free and dairy-free and can help you feel fuller longer, reducing your overall caloric intake.
Eggs are often mistakenly categorized as dairy, but eggs are not dairy products. Eggs are laid by birds, which do not have mammary glands. Dairy products are items like yogurt, cheese and milk. You can eat eggs if you follow a dairy-free diet or if you have lactose intolerance.
Gluten belly, also known as wheat belly, is a common phrase that refers to stomach swelling after eating gluten as a result of bloating. Along with bloating, one may also develop symptoms such as stomach pain, flatulence, or irregular bowel movements.
Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.
Bloating, stomach cramps, leaky gut syndrome, acid reflux, skin problems, nausea and diarrhoea are all symptoms of dairy intolerance and are shared symptoms with coeliac. Other signs of gluten intolerance include infertility, hormone imbalance, chronic fatigue, anxiety and depression.
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
Popcorn is naturally gluten-free and suitable for most people with gluten sensitivities or celiac disease. Still, some individuals who react to gluten may also be sensitive to certain proteins in corn. What's more, some commercial products may be cross-contaminated with gluten or include glutenous ingredients.
Others are lactose intolerant, which results from an enzyme deficiency that makes it impossible to break down the lactose (a sugar found in dairy) in one's system. People with one or both of these conditions don't necessarily need to avoid eggs as they are devoid of milk proteins and lactose. Eggs are also gluten free.
Yes, all rice (in its natural form) is gluten-free. Rice is one of the most popular gluten-free grains for people with celiac disease. Many gluten-free packaged goods are made with rice flour instead of wheat flour. Although rice is naturally gluten-free, there are some instances where it may not be gluten-free.
Follow the same process as above for dairy (eat it 2-3 times a day for 3 days, track your reactions for 72 hours to notice if you have a reaction). Use only plain wheat without added ingredients. The best thing to try is pasta, as bread also contains yeast and sugar.
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