Gluten Free Menu: Simple Ideas for the Whole Day

For those with celiac disease, gluten free foods are a must. Yet, if you think about it, gluten free meals are easy to digest and have less artificial this and that which ultimately means it more healthy than other alternatives. Many of the processed foods that we eat are processed with wheat and and/or fillers that contain wheat. It is shown and has been proven in lab tests that adhering to a gluten free diet over time really improves your overall health status. As the years go by, our bodies begin to break down and our defenses are not what they used to be. For this reason, we really need to give our bodies everything they need in order to fight things like sickness and infection.


Just because you cannot incorporate gluten into your breakfast does not mean you have to eat tasteless foods when you wake. There are plenty of breakfast gluten free menu ideas that are tasty and perfect for a morning pick-me-up.

Eggs- Eggs are a breakfast favorite for individuals who are following a gluten free menu plan. When you eat eggs, you get the protein you need early in the morning. Eggs are also very versatile. You can boil them, scramble them, fry them, poach them, or make your favorite omelet with all the fixings, including cheese, meats, and any veggies.

Gluten-Free Toast- Gluten-free toast is available in most grocery stores and in health food stores. If you feel the need to have a piece with your eggs, this may be the way to go. When you toast your bread use a separate toaster to make sure crumbs from traditional bread do not get in your bread. You can make several meals with gluten-free toast for breakfast. Use eggs and milk and make your own special French toast or fry some ham and make a ham, egg, and cheese sandwich you do not have to feel guilty about.

Pancakes- With gluten-free flour, eggs, and milk, you can make your own healthy and delicious pancakes for breakfast. Add your own personality for creative ideas on how to make your pancakes unique: like fruit? Try powder sugar and pineapple on top. Like peanut butter? Try peanut butter with syrup. Not into sweets? Top with an over-easy egg. Throw fruit into the batter, add sugar, or squeeze in some lemon juice for an added touch. The combinations are endless. Also, if you love pancakes, they also freeze well so you can eat them throughout the week.

Some other simple ideas:
Fruit and cottage cheese
Gluten Free Oats (McCanns brand may be a good one) mixed with Yogurt (check the ingredients with the yogurt, but it naturally should be gluten free).

A Gluten Free Menu for Lunch

Not all gluten free menus have to use gluten-free bread. There are several other ideas you can incorporate into your lunch hour that do not use expensive gluten-free breads.

Eggs- Turn your eggs into a lunch appetizer and serve gluten-free deviled eggs. Simply boil your eggs, take out the yolk, add all the seasonings, and serve a delicious and healthy meal. You can also do egg salad sandwiches on gluten free toast.

Tuna Salad Sandwiches- on gluten free toast. Tuna mixed with salad dressing, dill relish, hard boiled eggs, and celery mixes up quick and easy.

Most Salads: Top with all the veggies you want, minus the croutons, and add a protein source such as eggs, cheese, and meat. Double check the ingredients in you salad dressing, and you have a very healthy lunch.

Chili- Chili is a favorite on chilly days. This delicious meal is 100% gluten-free and can be purchased premade or made from scratch.

Taco Salad- If you are intolerant, tortilla chips are more than likely one of your favorite snacks. Incorporate your favorite snack with seasoned taco meat, lettuce, tomatoes, and a sprinkle of cheese for a great lunch. You can also add pico de gallo, sour cream, and even guacamole if you have the ingredients.

A Gluten Free Menu for Dinner

Italian Sausage Spaghetti- With Tinkyada pasta, Italian Sausage, and marinara sauce, you can make a filling meal great for anyone in the family regardless of if they are intolerant or not.

Chicken Pot Pie- You can use left over chicken bits and vegetables to make a quick and easy meal. Use cornmeal, honey, and a pinch of gluten-free flour for the crust and in 20 minutes, you have a delicious, fresh potpie.

Vegetable Pesto Penne- If you are making dinner in a rush, vegetable pesto penne takes about 15 minutes to make and tastes like it is from a fine dining restaurant. Use Tinkyada brown rice penne, sun-dried tomato pesto, green beans, and boiled potatoes, and you have a gourmet meal.

Other simple ideas:
Tostodas or Tacos: with meat and beans, lettuce, tomato, cheese, and pico
Lean Chicken or Steak, potato, and Salad
Fajitas, rice, and beans

Need Gluten Free Snack Ideas?

Sweet Potato Fries- You can make your own baked or fried fries or purchase them frozen in any grocery store.

Apple Butter on Rice Cakes- For a quick pick me up spread apple butter on a rice cake and fill up, other spreads could be cream cheese.

Juice Popsicles- On a hot day, juice popsicles are the perfect gluten-free snack.

Fruits and Veggies

Corn Chips and Salsa or Guacamole

Pudding and Jello


Gluten Free Trail Mix

Dried Fruits

Eating Out?

Applebee’s is one place that has taken the plunge and does provide a gluten-free menu. While it will not guarantee that all gluten-free dishes are 100% gluten free, due to the possibility of cross contamination, they do provide what can be considered gluten free dishes ranging from a main dish, to a salads and appetizers. If you inform your server that you want a gluten free dish, they will take extra precaution in serving your dish.

Gluten free can seem limiting, but really there are many ways to enjoy a variety of foods. As Celiac Disease becomes better know, more and more choices are becoming available.

Meet the Author

A Healthy Eater

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