Gluten-free meal options

Written by Sophie

Going gluten-free can be very confusing and annoying!  Recently my boyfriend was advised to go gluten-free for health reasons and although he’s used to seeing what I eat, it took a while to work out what good options are.  Here are some go-to options for your three gluten-free meals a day which are filling, easy and healthy.  Obviously there are LOADS more options, but this is mainly based on some meals that most people like which can be tweaked according to your preferences. All of the recipes on our website are also gluten-free so if this list doesn’t inspire you then browse away.


  • Porridge with pear, apple or berries
  • Clean & Lean pancakes ( with smoked salmon and/or avocado
  • Yoghurt with gluten-free (and refined sugar free) granola or muesli
  • Fruit salad, yoghurt and crushed nuts or seeds
  • Avocado on rice cakes
  • Omelette and spinach
  • Gluten free toast (check it’s low sugar (BFree is the best one out there) or ideally make it yourself – Deliciously Ella’s Superfood bread is delicious) with sautéed mushrooms
  • Squirrel Sister Coconut bar (if you’re on the go – Coconut is my morning choice, also great post-workout)


  • Chicken or fish Salad with balsamic vinegar/olive oil dressing
  • Quinoa salad & roasted veg with chicken, fish, feta or hummus
  • Jacket Potato with Bolognese, tuna, baked beans, cheese or roasted vegetables
  • Soup (homemade is always best, or Waitrose have a great selection of good quality soups) with vegetable crudités, rice crackers, oatcakes or good-quality/homemade gluten-free bread


  • Baked salmon with rice and vegetables
  • Chicken topped with pesto with sweet potato mash and steamed broccoli
  • Prawn Risotto
  • Spaghetti Bolognaise (with rice-pasta spaghetti or courgetti)
  • Brown rice pasta with homemade tomato sauce, chicken, salmon or tuna topped with a bit of cheese


  • Squirrel Sister bars (we really do eat these all the time)
  • Popcorn (there are quite a few great brands out there – we love Propercorn, or you can make your own e.g.
  • Nuts & berries
  • Yoghurt with fruit
  • Oatcakes with hummus (this one is always so filling but still so healthy and low-calorie)
  • Here are some other ideas on a recent post:

Watch out for:

  • Soya Sauce
  • Barley or Pearl Barley
  • Spelt (although very low gluten)
  • Sausages and any processed meats
  • Meats with toppings (e.g. the ready prepared meats you can get in supermarkets which you just stick in the oven – I’ve been fooled a few times and had to donate to gluten-eaters)
  • And anything which is slightly processed in any way, e.g. ready meals, even some soups, desserts

2 thoughts on “Gluten-free meal options

  1. This is sooooo helpful! Always quite hard to come up with GF recipes when in a rush so this is a handy way to check! And I’m actually obsessed with Squirrel Sisters bars – especially in afternoon at work! xxxxx

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