Gluten-Free Recipes: Quick Heat-and-Eat Meals - dummies

Gluten-Free Recipes: Quick Heat-and-Eat Meals

By Nancy McEachern

Even if you only have a few minutes for lunch, resist grabbing one of the many unhealthy or unsatisfying gluten-free options available to you. Instead, take a few minutes to heat and eat something great that gives you energy to make it through your afternoon lab or lecture.

Open-Faced Luau Sandwich

Prep time: 5 minutes

Cook time: Less than 5 minutes

Yield: 1 serving

2 slices gluten-free multigrain bread

2 slices canned pineapple

4 slices ham

2 slices American cheese

  1. Toast the bread.

  2. Top each piece of bread with pineapple, ham, and cheese.

  3. Broil the sandwich until the cheese is melted.

Per serving: Calories 493 (From Fat 202); Fat 22g (Saturated 10g); Cholesterol 67mg; Sodium 2,288mg; Carbohydrate 45g (Dietary Fiber 5g); Protein 28g.

5-Minute Tasty Tostada

Prep time: 5 minutes

Cook time: Less than 5 minutes

Yield: 2 servings

4 corn tortillas

1/2 cup fat-free refried beans

1/2 cup shredded cheddar cheese

1 cup shredded lettuce

1 cup salsa

  1. Broil the tortillas in the oven until they’re crispy.

  2. Spread 2 tablespoons beans and 2 tablespoons cheddar cheese on each tortilla.

  3. Broil the bean-and-cheese-topped tortillas for another minute.

  4. Top each tortilla with lettuce and salsa.

Per serving: Calories 364 (From Fat 96); Fat 11g (Saturated 6g); Cholesterol 30mg; Sodium 1,269mg; Carbohydrate 51g (Dietary Fiber 6g); Protein 17g.

Portobello Pepperoni Pizza

Prep time: 2 minutes

Cook time: 2 minutes

Yield: 1 serving

1 portobello mushroom (4 to 5 inches in diameter)

1/4 cup marinara (tomato) sauce

5 slices gluten-free pepperoni, chopped

1/4 cup shredded part-skim mozzarella cheese

1/2 teaspoon garlic salt

1/2 teaspoon Italian seasoning

  1. Wash the mushroom, remove the stem, and hollow out the mushroom cap with a spoon.

  2. Fill the mushroom cap with marinara sauce and pepperoni. Top it with cheese, garlic salt, and Italian seasoning.

  3. Place your portobello pizza on a paper towel on a microwave-safe plate and microwave on high for about 2 minutes, until the cheese is melted and mushroom is soft.

Per serving: Calories 273 (From Fat 162); Fat 18g (Saturated 8g); Cholesterol 38mg; Sodium 1,436mg; Carbohydrate 12g (Dietary Fiber 3g); Protein 16g.

Macho Nachos

Prep time: 5 minutes

Cook time: Less than 5 minutes

Yield: 4 servings

25 corn tortilla chips

15-ounce can black or refried beans

3-ounce can black olives

1 jalapeño, sliced

1/2 cup shredded cheddar or pepper Jack cheese

1/2 cup salsa

1/2 cup sour cream

1/2 cup guacamole

  1. Spread the chips on a microwave-safe plate.

  2. Layer the beans, olives, jalapeño slices, and cheese over the chips.


  3. Heat the nachos in the microwave until the cheese is melted and the beans are warm, about 1 minute on high. If the nachos aren’t ready after a minute, check the nachos after each 30 additional seconds of cooking time.

  4. Top the hot nachos with salsa, sour cream, and guacamole.

Per serving: Calories 613 (From Fat 209); Fat 23g (Saturated 8g); Cholesterol 28mg; Sodium 650mg; Carbohydrate 87g (Dietary Fiber 12g); Protein 19g.

Cheesy Chili Dog

Prep time: 5 minutes

Cook time: 5 minutes

Yield: 1 serving

1 hot dog

1 gluten-free hot dog roll

3 tablespoons chili

2 tablespoons shredded cheddar cheese

  1. In a small saucepan or skillet over medium heat, heat the whole hot dog and chili for a couple of minutes, until they’re warm.

  2. Heat the hot dog roll in the microwave for about 5 to 7 seconds to soften it.

  3. Put the hot dog and chili in the warm roll and top it with cheese.

Per serving: Calories 580 (From Fat 329); Fat 37g (Saturated 11g); Cholesterol 59mg; Sodium 859mg; Carbohydrate 47g (Dietary Fiber 2g); Protein 16g.

All-American Quesadilla

Prep time: 5 minutes

Cook time: Less than 5 minutes

Yield: 1 serving

1/4 cup shredded cheddar cheese

2 large gluten-free tortillas

1/4 cup cooked chicken

1/2 of a small apple, thinly sliced

  1. Place half the cheese on a tortilla. Layer on the chicken, apple, and remaining cheese. Top with the other tortilla.


  2. Place the quesadilla in a skillet over medium heat. Heat the quesadilla for a couple of minutes, or until the cheese is melted, turning the quesadilla over once during cooking.

  3. Cut the quesadilla into quarters.

Per serving: Calories 472 (From Fat 154); Fat 17g (Saturated 7g); Cholesterol 61mg; Sodium 526mg; Carbohydrate 56g (Dietary Fiber 5g); Protein 21g.