Sharing some of my tips for gluten-free meal prep.
Hi friends! Happy Monday! What’s the week looking like for you? Liv has a pretty low-key week at school with some half days, so I’m looking forward to getting caught up with some things around the house. We emptied our storage unit and going through everything has been a picnic, let me tell ya.
Something that has been saving my life since school started: meal prep!!
Why I Love Meal Prepping
When it comes to eating healthy meals consistently, meal prep is one of my favorite strategies. It saves time, money, and the daily stress of figuring out what to eat. It makes such a difference to have nourishing food ready to go. It’s easier to stick with your health goals when you open the fridge and healthy food is waiting for you.
Since P and I are both gluten-free and she’s homeschooled, I’ve been doing a lot of gluten-free meal prep. At first, it can feel overwhelming, especially if you’re new to navigating a gluten intolerance. The good news is that it doesn’t have to be complicated. In fact, there are so many naturally gluten free foods that are perfect for meal prep recipes.
Today, I wanted to chat a bit about gluten-free meal prep: what it means, why it’s worth it (!), tips for success, and easy free recipes you can try this week. (For more meal ideas, check out this list of dinners our family loved and this list of dinner ideas.)
What Is Gluten-Free Meal Prep
Gluten-free meal prep simply means preparing meals ahead of time that don’t contain gluten: the protein found in wheat, barley, and rye. This is especially helpful for anyone with celiac disease or gluten intolerance, but many people choose gluten-free eating because it can help with digestion, energy, or overall wellness.
The beauty of gluten free meal prep is that it uses free options you already love: veggies, lean proteins, beans, grains like rice and quinoa, and healthy fats like olive oil. With the right plan, you can enjoy flavorful and satisfying meals without the stress of last-minute cooking.
What Are The Benefits Of Meal Prepping Gluten Free Meals
Saves Time
By cooking in a big batch, you can prepare lunch, dinner, and/or snack options for the whole week. No scrambling in the kitchen every night!
Saves Money
Planning and prepping in advance helps you avoid expensive takeout. If you need even more budget tips, check out my post on cheap meal prep ideas.
Supports Healthy Eating
When healthy food is ready to grab, you’re less likely to reach for packaged snacks or fast food. Meal prepping keeps healthy meals front and center. For example if I’m hungry and open the fridge and see a package of raw chicken, or a see a bag of chips, guess which one I’ll grab? The chips. They’re ready and waiting for me lol.
Reduces Stress
Having a plan means fewer “What’s for dinner?” moments. It also takes away the mental load of daily meal planning. I know my mama friends can relate but when you have everything for everyone in the family in your brain, taking meals out of the picture can free up your mental energy.
Customizable
Gluten-free doesn’t mean boring! You can build a gluten free meal plan that fits your taste buds, lifestyle, and nutrition goals with endless free meal prep options.
What Does A Gluten-Free Meal Look Like
A balanced gluten free meal typically includes:
Protein: chicken, salmon, shrimp, eggs, beans, tofu, beef
Veggies and fruit: leafy greens, roasted broccoli, carrots, zucchini, bell peppers, cucumber, berries, melon
Smart carbs: rice, quinoa, potatoes, or sweet potato
Healthy fats: avocado, nuts, seeds, olive oil
When combined, these foods create filling and nutrient-dense meals that are naturally free of gluten.
How to Meal Prep Gluten-Free Meals
Plan Ahead
Choose 2–3 recipes you can make in a big batch to mix and match for lunch dinner combos all week.
Stock Up On Naturally Gluten Free Foods
Think rice, quinoa, beans, oats (certified GF), sweet potato, and fresh produce. Having staples makes meal planning stress-free. I used to think that everything had to be a “recipe,” but reality is that having healthy combos in a bowl with some type of sauce or dressing is all you need.
Use Simple Cooking Methods
Sheet pan meals, Instant Pot recipes, and skillet dishes are easy and efficient.
Portion Into Containers
Divide meals into single-serve containers so your free meal prep is grab-and-go ready. These are my favorite glass meal prep containers!
Add Variety
Change up sauces, seasonings, or toppings so your gluten free meal doesn’t feel repetitive. I’ll make a couple of dressings or sauces each week to jazz up our meals. We love hummus, chimmichurri, peanut sauce (with gf Tamari), salsa, and homemade salad dressings.
Gluten Free Meal Prep Ideas
Here are a few simple meal prep recipes that are naturally gluten free, nourishing, and easy to make:
Chicken + Sweet Potato Bowls
Ingredients
2 lbs chicken breast, cooked in the Instant Pot and shredded
3 medium sweet potato, roasted
4 cups steamed broccoli, roasted and seasoned with salt, pepper, garlic powder, and oregano
Instructions
Divide everything into a container for four meals and add your favorite sauce or dressing. Top with avocado or hemp seeds before serving.
Quinoa Veggie Stir-Fry
Ingredients
2 cups cooked quinoa or rice (I like to cook it in the Instant Pot using veggie broth instead of water)
1 bell pepper, sliced
1 zucchini, sliced
1 cup snap peas
2 cloves of minced garlic
1/2 sweet onion, sliced
1 head of broccoli, chopped
2 tbsp olive oil
2 tbsp tamari (gluten-free soy sauce alternative)
1 scrambled egg
Drizzle of sriracha
Instructions
Step 1: Heat skillet with olive oil. Add veggies and sauté until crisp-tender.
Step 2: Stir in quinoa, tamari, sriracha, and egg. Scramble the egg on the side of the pan and then incorporate into the quinoa.
Step 3: Cook 3-4 minutes until heated through.
Step 4: Portion into 3 containers.
Turkey Taco Bowls
Ingredients
1 lb ground turkey or beef
1 packet gluten-free taco seasoning – I like Siete in a pinch but will also make my own with chili powder, cumin, paprika, oregano, salt, and pepper
3 cups rice or cauliflower rice
Cooked fajita veggies: onion and two types of bell pepper, seasoned with salt, pepper, and garlic
1 can cooked black beans – drain, rinse, and heat on the stove with a little salt, oregano and cumin (a secret for awesome black beans: add a little splash of marinara sauce. trust me.)
1 cup salsa
1 avocado, sliced
Instructions
Step 1: Brown turkey or beef in skillet, add seasoning.
Step 2: Cook rice or cauliflower rice separately.
Step 3: Assemble bowls with turkey, rice, beans, salsa, and avocado.
Step 4: Store in containers and reheat as needed.
Gluten-free meal prep isn’t complicated! It’s actually one of the easiest ways to stay on track with your goals while saving time and money. With the right staples, smart meal planning, and a few favorite meal prep recipes, you can enjoy nourishing gluten free meal options all week long.
And don’t forget: meal prep isn’t just about savory dishes 😉 For sweet treats, try these healthy gluten-free desserts.
Happy prepping, friends!
xo
Gina
For something fun and seasonal, try this pumpkin oatmeal bake!
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