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!
Foods that do not include gluten and dairy include chicken, fish, legumes, meat, fruits, vegetables, potatoes, rice, corn, and products specifically labels "gluten and dairy-free." Remove all gluten and dairy products from your home and shop for alternatives.
The common reasons are better digestion and faster weight loss. It may also lead to a significant improvement in their energy and mood. You need to be careful about the hidden dairy and gluten content in various products that you may consume on a daily basis. Keep reading to know how to go dairy and gluten free.
The best way to ensure that your diet is gluten and dairy-free is to eat whole foods. Fruits, vegetables, meats, and grains like quinoa, rice, and buckwheat are all naturally gluten and dairy-free. Planning your meals in advance can help you avoid the temptation to eat foods that contain gluten and dairy.
It has become known as the “anti-inflammatory diet” in some circles because a common cause for going both gluten and dairy free is digestive inflammation or discomfort. This can seem like the ultimate double-whammy of diet plans, but never fear!
These whole foods are naturally free of gluten and dairy and provide a range of nutrients to help keep you feeling satisfied and energized on the go. Fruits like apples, bananas, and oranges are easy to pack and can provide a quick burst of natural sugar for a tasty pick-me-up.
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).
So, how long does gluten stay in your system? Individuals without a gluten intolerance, wheat allergy, or celiac disease have a gluten transit time of up to 4 hours in the stomach, 6 hours in the small intestine, and 59 hours in the colon. Therefore, it takes 2-3 days for your system to eliminate gluten entirely.
Some people believe that eating gluten can inflame the skin and, therefore, cutting it out will help relieve red, inflamed skin or other skin conditions, such as psoriasis or eczema. But in reality, cutting gluten from your diet will only help if you actually have celiac disease or a hypersensitivity to gluten.
The assumption of gluten activates a T-cell mediated immune response against tissue transglutaminase, which leads to an inflammation of the intestinal mucosa, resulting in small intestine villous atrophy, increased intestinal permeability, and consequent malabsorption of micro and macronutrients [3,4,6,8,17].
Plain coffee from freshly roasted beans is 100% gluten-free. In many cases, store-bought coffee grounds are as well, though there's always some potential for cross-contamination. What you really need to keep an eye on are coffee additives and flavored coffees. Powdered coffee creamer, for example, may contain gluten.
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.
So you can see that in reality, eggs are not considered dairy products. They are classified as poultry products and are a separate food group from dairy. We do keep them together and often even mix them together when we eat – think of milk and scrambled eggs, cake with butter and milk, or even cheesy eggs.
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.
If you're vegan or have a dairy intolerance, we have good news: peanut butter is both dairy-free and gluten-free! Most peanut butter is made from peanuts, salt, palm oil, or hydrogenated vegetable oil (Processed peanut butter may contain some added sugars, too).
Yes, people with celiac disease frequently have lactose intolerance, especially upon diagnosis. Once a gluten-free diet is followed and the intestine heals properly, some people are able to produce the lactase enzyme that breaks down lactose, and tolerate dairy foods again.
Introduction: My name is Barbera Armstrong, I am a lovely, delightful, cooperative, funny, enchanting, vivacious, tender person who loves writing and wants to share my knowledge and understanding with you.
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