Gluten-Free Recipes: No-Cook Lunches - dummies

By Nancy McEachern

As a student eating gluten-free, don’t fall into the trap of grabbing a bag of chips or swinging through the drive-through when you’re short on time. When you hear “no-cook lunch,” you may instantly think peanut butter and jelly sandwich or some equally ordinary option.

And sure, you can have one of those using sliced gluten-free bread, but the following recipes may just make you rethink how simple and delicious no-cook options can be.

Tuna in a Tomato Cup

Prep time: 5 minutes

Yield: 1 serving

1 medium ripe tomato

1 teaspoon Dijon mustard

2 tablespoons Greek yogurt or mayonnaise

1 teaspoon lemon juice

Dash of garlic salt

Dash of black pepper

3-ounce can tuna in water, drained

1/4 cup peeled and diced cucumber

1/4 cup chopped avocado

  1. Slice off the top of the tomato. Hollow out the tomato to make a cup.

  2. Stir together the mustard, yogurt, lemon juice, garlic salt, and pepper in a small bowl. Add the tuna, cucumber, and avocado and mix well.

  3. Spoon the tuna mixture into the tomato cup.

Per serving: Calories 225 (From Fat 72); Fat 8g (Saturated 2g); Cholesterol 27mg; Sodium 489mg; Carbohydrate 13g (Dietary Fiber 3g); Protein 27g.

California Roll Bowl

Prep time: 5 minutes

Yield: 1 serving

1 cup cooked rice

1/2 cup spinach leaves

1/2 cup salmon or tuna (pouch or can), drained

1/4 cup avocado chunks

1/4 cup peeled and diced cucumber

1 tablespoon gluten-free soy sauce

  1. If your rice is leftover, microwave it for 15 seconds to warm it.

  2. Combine the rice, spinach, fish, avocado, cucumber, and soy sauce in a bowl. Stir gently to mix.

Per serving: Calories 384 (From Fat 107); Fat 12g (Saturated 2g); Cholesterol 45mg; Sodium 1,242mg; Carbohydrate 49g (Dietary Fiber 3g); Protein 21g.

Imitation crab (used in many California rolls) is usually made with wheat, so use salmon or tuna for this sushi-inspired dish.

Turkey Tortilla Wrap

Prep time: 5 minutes

Yield: 1 serving

1 large rice tortilla

1 tablespoon mustard

3 slices turkey breast

2 slices Swiss cheese

2 lettuce leaves

  1. Spread mustard on the tortilla.

  2. Top the tortilla with turkey, cheese, and lettuce.

  3. Roll up the wrap and slice it in half.

Per serving: Calories 402 (From Fat 182); Fat 20g (Saturated 11g); Cholesterol 67mg; Sodium 958mg; Carbohydrate 28g (Dietary Fiber 3g); Protein 28g.

Greek Salad Wrap

Prep time: 5 minutes

Yield: 1 serving

8 sliced Kalamata olives

1/4 of a cucumber, chopped

1/4 of a tomato, chopped

1/4 cup feta cheese, crumbled

1 teaspoon olive oil

1 teaspoon balsamic vinegar

1 large gluten-free tortilla

2 tablespoons cream cheese

  1. Combine the olives, cucumber, tomato, feta cheese, oil, and vinegar in a small bowl.


  2. Spread cream cheese on one side of the tortilla.

  3. Put the salad mixture on the tortilla. Roll up the wrap.

Per serving: Calories 462 (From Fat 298); Fat 33g (Saturated 14g); Cholesterol 65mg; Sodium 1,156mg; Carbohydrate 31g (Dietary Fiber 3g); Protein 10g.

Nutty Banana Dog

Prep time: 5 minutes

Yield: 1 serving

1 gluten-free hot dog roll

2 tablespoons peanut or almond butter

1 banana

1 teaspoon honey

  1. Soften the roll by heating it for 5 to 7 seconds in the microwave.

  2. Spread peanut or almond butter on the roll.

  3. Place the whole banana in the roll. Drizzle honey over the top.

Per serving: Calories 609 (From Fat 264); Fat 29g (Saturated 4g); Cholesterol 0mg; Sodium 150mg; Carbohydrate 82g (Dietary Fiber 8g); Protein 11g.