Tapping into the nutritional potential (and health benefits) of eating gluten-free has only grown in popularity over the last few years. People with Celiac disease can more easily access delicious food, and it’s become easier for others to tap into the benefits of gluten-free meal prep. (Managing inflammation is just the tip of the health iceberg.)
In this blog, we’ll go into our top 6 gluten-free meal prep recipes for you to try this week, and how easy it is to take the hassle out of meal prep.
Sausage & Hashbrown Casserole
A breakfast gluten-free meal prep idea that can last three to four days in your refrigerator, the sausage and hashbrown casserole is a great way to give yourself long-lasting energy throughout the day. (Though you can also freeze this to last you one or two months.)
- What you’ll need: 4 to 6 sausages, 6 large eggs, 1 ⅓ cup egg whites, 4 cups of thawed shredded potatoes, a handful of spinach, and salt and pepper, a baking pan, and oil for the pan
- How to make it: Preheat your oven to 350 degrees, and coat your baking pan with oil. You can either saute your sausage or use pre-cooked. Then, whisk together your eggs and egg whites, add in your shredded potatoes, sausage, and spinach, and mix it all well. Pour it into your baking pan, and bake for 45 to 50 minutes.
Breakfast Egg Cups
Looking for a fast, energizing way to start your day, with minimal meal prep for your gluten-free lifestyle? These breakfast egg cups are one of our favorite options.
- What you’ll need: 12 eggs, ½ cup of cooked, crumbled sausage, ½ cup of diced Canadian bacon, ½ cup of halved cherry tomatoes, 4 slices of cooked and chopped bacon, ¼ cup of fresh, chopped spinach leaves, salt, pepper, and sliced fresh chives, a 12-cup muffin tin, and a large bowl
- How to make it: Preheat your oven to 350 degrees. Spray your muffin tin with nonstick spray. In a large bowl, combine your eggs, breakfast sausage, Canadian bacon, cherry tomatoes, bacon, and spinach. Add salt and pepper. Divide the mixture between the cups in your tin. Bake cups for 18 to 20 minutes, then garnish with chives.
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Turkey Sausage and Sweet Potato Meal Prep Bowls
One of our favorite gluten-free meal prep options for lunch is both filling and delicious. (And, you guessed it, sweet potatoes are gluten-free!) You can cook this option on the grill or in the oven, and it’s relatively simple to make.
- What you’ll need: Italian sausage, two medium-sized sweet potatoes (cubed), zucchini and bell peppers (or your favorite vegetables to grill with), and Tahini sauce, and a baking sheet and a sheet pan
- How to make it: If you’re making this in the oven, preheat it to 425 degrees. Line your baking sheet with parchment. Bake your sweet potato cubes for 15 minutes, stir them, and then put them back in the oven for another 10 minutes. Add your sausage and veggies to the sheet pan and cook for up to 15 minutes (or until they’re properly cooked).
These bowls can be kept in your fridge for up to four days. You can also change out the sausage for beef or pork. You can also use BBQ sauce instead of Tahini dressing.
Spicy Mediterranean Lunch Bowl
If you’re looking for a gluten-free, dairy-free meal prep option for lunch, we love the spicy Mediterranean lunch bowl, packed with wholesome ingredients like chickpeas and hummus.
- What you’ll need: 1 ½ cup of chickpeas (make sure they’re rinsed and drained), 1 tbsp of dried mint, ½ tsp of crushed red pepper, 3 minced garlic cloves, ½ tsp of tomato paste, 4 tsp of olive oil, 1 cup of olives, 1 cup of tomatoes, 1 peeled and chopped cucumber, 2 chopped scallions, a bunch of chopped parsley, juice of half of a lemon, 1 ½ cups of cabbage, 1 avocado, hummus, and salt and pepper
- How to make it: Heat your teaspoon of olive oil in a nonstick pan, up to medium heat, and add your chickpeas, mint, red pepper, 2 garlic cloves, and tomatoes—keep stirring until the chickpeas are covered.
Add the cabbage with the garlic clove, 1 teaspoon of olive oil, lemon juice, and salt into a large salad bowl. Mix it all well.
Chop your cucumbers, tomatoes, scallions, and parsley. Add a teaspoon of olive oil, as well as salt. Mix everything well.
When putting everything together, use the cabbage as a base, then add a ¼ of the chickpeas, ¼ of the tomato cucumber salad, add ¼ cup of olives, ¼ of an avocado, and then add your hummus.
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Honey Lemon Salmon & Broccolini
A great meal for the warmer months, this honey lemon salmon and broccolini dish uses honey balancing out the soy sauce—making for a nutritious, delicious meal.
- What you’ll need: 5 salmon filets, each 1.5 inches thick; honey; soy sauce; garlic; and broccolini; a sheet pan;
- How to make it: Heat your oven to 425, and assemble your salmon and broccolini on the pan. Put olive oil on the salmon, and toss your broccolini. Season your dish with salt and pepper. Bake for 10 minutes, and shake up your soy sauce. Coat the salmon and broccolini with the sauce, then set back in the oven and set it to broil.
Broil for 2 to 5 minutes, then rotate your dish halfway. When the sauce thickens, remove it from the oven and use it on your salmon and broccolini.
Firecracker Chicken Bowls
For those looking for a chicken meal prep option for their gluten-free diet, the firecracker chicken bowls add the zing of hot sauce and a tangy aftertaste with vinegar added to the hot sauce.
- What you’ll need: Chicken breast, cubed; hot sauce; apple cider vinegar; honey; corn starch; and vegetables (feel free to use your favorites)
- How to make it: Toss your cubed chicken breasts in corn starch. Make your sauce: In a jar, combine hot sauce, apple cider vinegar, and honey. For the chicken, heat olive oil, add your chicken, and season with salt and pepper. Cook for 5 to 7 minutes.
Quick Gluten-Free Snacks
If you’re on the go and don’t have much time to meal prep some gluten-free snacks, here are some quick, nutritious options to keep you going throughout the day.
- Fruit salad
- Cream cheese on a rice cake
- Salsa and tortilla chips
- Kale smoothies
- Gluten-free granola bars
Gluten-Free Meal Prep Delivery—Right to Your Door
Want to take the hassle out of meal prep? Looking for gluten-free meal kit options but without the hassle of meal prep?
We take pride in offering the best in gluten-free meal prep delivery, using sustainable ingredients and meal options put together by cooks dedicated to providing nutritious food for all sorts of diets. Our beef is grass-fed, and the fish we use are wild-caught.
We recommend teriyaki flank steak, or if you’re looking for something lighter, we recommend our orange cashew stir fry. Meal options change every few weeks, so there’s always something new to try!
Take $15 off your first order. Check out our menu.