Gluten free lunch ideas

  • Stuck for gluten free lunch ideas for your child?
  • Can’t think beyond sandwiches made from gluten free bread?
  • Short on time in the mornings?

Take a few moments to read this page and reduce the stress involved in catering for your gluten free kid when he or she is not at home with you.

One of the tricky areas may be getting your child to understand the importance of eating the safe food you have supplied and not swapping with their friends. Your child’s food must excite their taste buds and fill them up so they don’t look elsewhere and risk contamination.

It should also be nutritious, tasty and easy to eat. It should not be messy or need much cleaning up of the child or table afterwards. 

You, as a busy parent, will want it to be quick and easy to prepare. So what can you put in their lunch box?

Check out the gluten free sandwiches page for loads of quick and easy suggestions for fillings. 

Scroll down this current page for more recipes to make for the lunch box. 

Food list for gf packed lunches

Raw foods

You might consider raw  fruit and veggies as a starting point. The veggies  can be made into a salad or cut into strips and served with a tasty dip or Humus.

  • Apples
  • Peeled orange segments
  • Bananas
  • Dried fruit - sultanas, raisins, apricots
  • Grapes
  • Blueberries
  • Strawberries
  • Avocado half
  • Melon balls
  • Cherry Tomatoes
  • Cucumber chunks
  • Celery sticks
  • Carrot sticks
  • Button mushrooms
  • Sliced peppers
  • Lettuce leaves
  • Beansprouts
  • Canned sweetcorn 
  • Homemade coleslaw (with gf mayonnaise)
  • Sunflower seeds
  • Pumpkin seeds

Gluten free baking

Why not make time once a week for a baking session with your child? Together you can whip up some easy gluten free treats to tuck into. Just make sure some are left for their lunch box!


Don't forget the protein!

  • Cheese 
  • Cold cuts
  • Chicken drumsticks
  • GF Chicken nuggets
  • Hard boiled eggs
  • Salami
  • Prawns or shrimp
  • Smoked mackeral

Leftovers from the night before

Think ahead when you are preparing the evening meal and cook a little extra that can be put aside for lunch the next day. This could include...

Gluten free lunch ideas - Packaging

You may like to package your younger child's lunch in a special lunch box with separate compartments. The insulated boxes, such as the one shown here, are ideal to keep cold foods fresh until lunchtime or hot foods hot.

Older children may prefer to tuck individual items into spare pockets in their school bag. You can use plastic bags and small containers to prevent spills and leakage here. 

Tiny lidded containers are also useful for salad dressings.

Some foods, such as yoghurts may require a spoon. There is a likelyhood that this could accidentally go astray so you may prefer to stick to plastic cutlery or, to be kinder to the planet, why not purchase a job lot of cheap teaspoons from a charity or Goodwill shop. 

Greaseproof or waxed paper, along with tin foil can be useful for wrapping foods such as open sandwiches, so they don't fall apart in the lunch box. 

To help with cleanup after lunch you might also like to pop in some wet wipes. 

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- - Gluten free lunch ideas


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