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These gluten free lunch ideas are fresh, exciting ideas beyond the sandwich! Mix up your routine with these healthy recipes.

Gluten free lunch ideas
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Lunch time is hard, and it’s easy to revert to the same old ideas. Need to mix up your routine? Try these tasty Gluten Free Lunch Ideas! These ideas think outside the sandwich to creative salads, egg muffins, high-protein bowls, and a few healthy treats to round it out. Each one is listed with prep time and make ahead instructions. Scroll below the list to see how to accessorize these ideas to make them into fresh and healthy gluten-free meals!

And now…gluten free lunch ideas!

What to serve alongside

We offered a few “side” recipes for lunch, but here are a few more items that make these gluten free lunch ideas into a meal:

  • 1 handful roasted salted nuts: almonds, cashews, etc
  • 1 handful dried fruit: apricots, tart cherries, raisins
  • Cottage cheese: Add a dollop of cottage cheese to load on protein
  • Fresh fruit: Apple slices, peaches, plums, strawberries, blackberries, raspberries
  • Veggie sticks: Bell pepper strips, carrots, celery, kohlrabi
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Mediterranean tuna salad

30 Gluten Free Lunch Ideas: Mediterranean Tuna Salad & More

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  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 large, or 4 sandwiches 1x


This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!


  • 1 red bell pepper, finely diced
  • 1 small shallot, minced
  • 1 cup chopped English cucumber (or standard cucumber, peeled)
  • 2 5-ounce cans white meat tuna
  • 3 tablespoons capers, drained
  • 2 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon kosher salt
  • 2 tablespoons feta cheese crumbles (optional)


  1. Prep the red pepper, shallot and English cucumber as noted above.
  2. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
  • Category: Lunch
  • Method: Raw
  • Cuisine: Lunch
  • Diet: Gluten Free

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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