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Simple Gluten-Free Lunch Ideas

By Lana Bandoim 

Eating lunch on a gluten-free diet requires planning. Many restaurants and cafes do not have safe gluten-free food, so people with celiac disease usually have to bring their own lunch to work. Instead of eating the same boring salad every week, consider the following options.

Tacos and Taco Salad

You can find gluten-free taco shells and chips that are safe for celiac disease. Combine them with meat or vegetarian options to make a delicious lunch. Try making taco salad with ground beef, cheese, tomatoes, onions, shredded lettuce and avocados. Several brands make gluten-free taco seasonings, or you can try a homemade version.


Gluten-free bread is available, so sandwiches are an option for lunch. Add your favorite meat, cheddar cheese, lettuce and tomatoes for a classic sandwich. Pickles, bacon, and onions are also gluten-free. Make sure to check all the condiments, such as ketchup and mustard, because they may have gluten ingredients.


Although celiac disease adds some restrictions to people’s diets, salads do not have to be plain and boring. Simply skip the wheat croutons and check other ingredients for wheat. Try making a Mediterranean salad with quinoa, olives, olive oil, cucumbers, onions, tomatoes and parsley. If you prefer more colors, try a rainbow salad with green, red and yellow peppers mixed with tomatoes and lettuce. Another option is a classic chicken salad with spinach leaves and green onions.


Whether they are roasted or baked, potatoes are naturally gluten-free. Make a classic baked potato and add sour cream, cheese or butter. Try roasted sweet potatoes with spices and herbs. Create your own version of potato salad by using plain yogurt instead of mayonnaise. Mashed potatoes with gravy or sour cream are also an option. However, be careful with french fries because the fast food versions tend to be prepared in a shared fryer with gluten-filled food.


Although some packaged soups are not safe for people with celiac disease, several brands have gluten-free options. Consider making your own soup with safe ingredients. Try traditional chicken soup with gluten-free noodles or tomato soup. Butternut squash soup is also delicious and healthy. Make broccoli, vegetable, French onion or sweet potato soup.

By planning ahead, it is possible to enjoy a delicious lunch away from home. Consider bringing a gluten-free sandwich or pack vegetable soup in a thermos. After seeing these options, your coworkers may be begging to try gluten-free food.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Mission, Tex.

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