12 Easy & healthy gluten-free lunch ideas for work
May 26, 2022

12 Easy & healthy gluten-free lunch ideas for work

Rachel Wadsley, PhD

We've got you covered if you're looking for quick and healthy recipes you can pack for work! Eating gluten-free doesn't have to be a hassle. 

These delicious meals can be stored in a lunchbox, eaten cold or quickly warmed up in the microwave, and keep you full through dinner. So let's dive into some recipes for salads, bowls, and more. 


Simple salad formula - Make salads exciting and full of variety with Marcel’s salad formula. Bonus tip - cut and prep all of your vegetables at one time (maybe after grocery shopping or pick a day during the week). Then they’re easy to grab and toss into your food during the week. It's all about making eating healthily convenient.   

Quick guacamole quinoa salad - You can whip together this lunch in 10 minutes and serve it chilled. Never let leftover quinoa go to waste again. 

Garden tomato salad - Ready for a fresh and light meal? Combine some tomatoes, onions, and cucumber slices with herbs and apple cider vinegar. 

Chicken cobb salad - This salad can double as a dinner recipe on nights you want to spend more time relaxing and less cooking. Save even more time by using a rotisserie chicken from your local grocery store. You'll have plenty of meat leftover for more salads, wraps, bowls, and sandwiches. 


Buddha bowl formula - With Kate's formula, you'll create a balanced meal in minutes with ingredients you love. This is a great way to use leftover items from other meals. Plus, mixing and matching will prevent boredom from eating the same thing a million times. 

Hawaiian quinoa bowl - Do you want something with a bright punch of flavor? Here is another dish you can make with leftover quinoa. Mix up a single portion or make several bowls at once for quick go-to lunches during the week. 

Chipotle chicken quinoa burrito bowl - Add a spicy kick to your lunchbox with this easy and portable gluten-free bowl. Make this with the leftover rotisserie chicken from the chicken cob salad we discussed earlier.

Korean beef bowl - In under 20 minutes, you can enjoy a healthy and ridiculous delicious Asian meal. Choose the base you want (white rice, brown rice, quinoa, or millet) to customize the recipe to your taste.   

Misc deliciousness

Cloud bread - These fluffy slices of "bread" are gluten-free, Keto-friendly, and carb-free. Plus, this bread only takes three simple ingredients! Your family will be begging for sandwiches. 

Chicken snap pea stir fry - Skip takeout and keep things simple with only five ingredients. Veggies in stir fry have a lovely crunch, and the flavors pop. You can serve this dish warm or cold. 

15-minute cheater's pad Thai - Here is another tasty take-out alternative. Make this ahead of time and pop it in the microwave to warm it up. As a rule, you'll want to eat pad Thai within three days of making it, so if you’re meal prepping don't make too big of a batch. 

Mediterranean baked sweet potatoes - Whip these sweet potatoes up with dinner and pack the leftovers for lunch. We love the tip for cutting the potatoes in half to reduce cooking time. Because who doesn't want more time back in their day!


  • Start small and commit to even making one lunch per week
  • Use pre-cooked meats like rotisserie chicken
  • Get microwavable grains to cut down on prep time
  • Use canned or frozen veggies to reduce food waste

Wrap up

All of these recipes are excellent choices and full of flavor. Making homemade meals doesn't have to be overwhelming. Which recipe are you going to make this week? I'm drooling over the sweet potatoes.

If you'd like support for creating a healthy eating plan, trainwell (formerly CoPilot) trainers are here to help. Together you'll create a doable plan around movement, nutrition, and self-care. They are ready when you are and where you are in your journey. 

There is no perfect time to get started, so why put off improving your health and life? With our free trial, there is nothing to lose. 

Start your free trainwell trial today!

Written by Rachel Wadsley, PhD

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