Packing a nutritious, gluten-free lunch for kids doesn’t have to be complicated! The key is to balance healthy fats, proteins, and grains while making meals fun and easy to eat.
Struggling to come up with new gluten-free lunch ideas for kids? Let the ideas below help get your out of a rut!
Below are 15 gluten-free ideas in each category—main dishes, sides, fruits/veggies, and desserts—so you can mix and match for a well-rounded, packable lunch.
In this post:
- Gluten-Free Main Dishes
- Gluten-Free Sides
- Fruit and Veggie Ideas
- Gluten-Free Desserts
- Mix and Match to Creatve Varied Lunches
- Tips for Packing a Gluten-Free Lunch
Gluten-Free Lunch Ideas for Kids: Main Dishes
Here are some gluten-free lunch ideas for kids that are easy to pack in a lunch box! Consider what your child likes and make changes and modifications as needed.
1. Turkey and Cheese Roll-Ups
Sliced turkey, cheese, and avocado wrapped up with or without a gluten-free tortilla. This can be an easy one for kids to help make.
2. Hummus and Veggie Sandwich
Gluten-free bread with hummus, shredded carrots, cucumbers, and lettuce. Add whatever veggies your child likes best.
3. Baked Egg and Cheese Cups
Egg cups are easy to make ahead, and you can add whatever you like, such as pepper, breakfast sausage, cheese, broccoli, etc. Freeze extra egg cups to have one hand!
Here is a simple egg cup recipe.
4. Chicken Salad Lettuce Wraps
Make some chicken salad and wrap it in lettuce instead of bread! I like to use shredded chicken, mayo, celery, and grapes wrapped in romaine lettuce.
5. Quinoa and Black Bean Bowl
Quinoa and black bean salad is easy to make, packed with protein and nutrients, and served cold, making it the perfect gluten-free lunch idea for kids.
Here is my favorite quinoa salad recipe.
6. Gluten-Free Pasta Salad
Chickpea or lentil pasta with tomatoes, mozzarella, and pesto.
Here’s a recipe for a tasty Italian pasta salad.
7. Tuna and Crackers
Mix up tuna salad however you like, and serve it with gluten-free crackers and sliced cucumbers. (Psst, small rice crackers are naturally gluten free!)
8. Mini Meatballs with Rice
Turkey or beef meatballs paired with brown rice and roasted veggies such as zucchini, peppers, sweet potato, onion, and broccoli. Make sure to check that the meatballs are gluten-free!
9. Nut Butter and Banana Roll-Ups or Rice Crackers
Peanut or almond butter with banana slices wrapped in a gluten-free tortilla or spread on rice crackers. This simple main dish includes grains, protein, fat, and fruit!
10. DIY Lunchables
Sliced ham, cheese, gluten-free crackers, and cherry tomatoes for a fun, build-your-own meal.
11. Salmon and Avocado Rice Bowl
Does your child like salmon? Try packing flaked salmon with rice and diced avocado!
12. Soup with Gluten-Free Bread
A hearty, protein-packed soup such as lentil paired with a slice of gluten-free bread.
13. Egg Salad Wraps
Egg salad in a lettuce wrap. All you need for a good egg salad is hard-boiled eggs and mayonnaise, but you can spice it up by adding green onions, yellow mustard, paprika, and salt and pepper to taste.
14. Mini Tacos
Make up a few mini tacos using gluten-free corn tortillas! You can use whatever filling your child might like. Examples include shrimp with guacamole, chicken and cheese, egg and cheese, beans and rice, veggies and hummus, etc.
15. Grilled Chicken and Sweet Potato Mash
Simple grilled chicken with mashed sweet potatoes.
Here is a simple mashed sweet potato recipe.
Gluten-Free Sides
Sides or snacks are an essential part of a gluten-free lunch! Look for items with fats and protein to help keep kids full.
- Looking for more great gluten free snacks you can make a home? Check out 11 Gluten-Free Snacks for Kids That You Can Make Together!
1. Cheese and Nut Pack
Cubed cheddar with almonds or cashews.
2. Greek Yogurt with Honey
High-protein yogurt with a drizzle of honey and gluten-free granola.
3. Hard-Boiled Eggs and Carrots
A simple, protein-packed snack with baby carrots. Add a fun dip such as hummus, ranch, or even nut butter to encourage kids to eat the carrots.
4. Trail Mix
A mix of nuts, seeds, dried fruit, gluten-free pretzels, and chocolate chips.
5. Cottage Cheese with Berries
It is a sweet and creamy snack with added protein.
6. Nut Butter and Apple Slices
Almond or peanut butter with crisp apple slices.
7. Rice Cakes with Avocado, Hummus, Nut butter, or Cream Cheese
Mashed avocado on top of a gluten-free rice cake. Change up by topping the rice cracker with hummus, nut butter, or cream cheese.
8. Tortilla Chips and Guacamole
Crunchy chips paired with homemade or store-bought guac.
9. Protein Energy Bites
No-bake bites with oats, peanut butter, honey, and flaxseed.
Here is a simple energy ball recipe that includes several variations. Once made, you can freeze the balls and pull out a few as needed.
10. Edamame with Sea Salt
A protein and fiber-packed snack that’s easy to eat.
11. Cucumber Slices with Tzatziki or Hummus
A refreshing dip for a crunchy snack.
12. Sunflower Butter and Celery Sticks
A nut-free protein-packed option.
13. Pumpkin Seeds with Cheese Cubes
A great source of magnesium and protein.
14. Roasted Chickpeas
Crunchy, high-protein snack with seasonings. You can roast your own chickpeas or find them in the snack section of the grocery store.
15. Smoothie Pouches
Blend Greek yogurt, frozen berries, and nut butter and freeze in a pouch. Or just buy some premade fruit and yogurt pouches!
Fruits and Vegetables: Fresh and Easy to Pack
Fruits and veggies might seem simple enough, but here are some ideas in case you get stuck in a rut when packing your child’s lunch.
1. Cucumber Slices with Ranch
Cool and crunchy, perfect for dipping.
2. Grapes and String Cheese
A sweet and salty combo that’s kid-approved.
3. Cherry Tomatoes with Mozzarella
Mini Caprese-style skewers.
4. Bell Pepper Strips and Hummus
Colorful peppers paired with creamy hummus.
5. Apple Slices with Cinnamon
Naturally sweet with a hint of spice.
6. Berries and Yogurt Dip
Blueberries, strawberries, or raspberries with a yogurt-honey dip. Simply mix honey with yogurt until it’s as sweet as you’d like.
7. Carrot and Celery Sticks
Crunchy veggies that pair well with peanut butter or ranch.
8. Mango Slices with Coconut Flakes
A tropical, naturally sweet option.
9. Banana and Nutbutter
A balanced fruit and protein pairing.
10. Sugar Snap Peas and Cheese Cubes
A fresh, crunchy, and cheesy snack.
11. Peach Slices with Almond Butter
Juicy peaches with creamy almond butter.
12. Pineapple Chunks with Cottage Cheese
A delicious sweet-and-savory mix.
13. Roasted Sweet Potato Wedges
A nutrient-packed veggie snack. Cut the wedges smaller to make sweet potato fries!
14. Gluten Free Crackers and Cheese
Simple, classic, and filling!
15. Kale Chips
Crunchy and full of vitamins. You can easily make your own kale chips by tossing chopped kale in olive oil, sprinkling with salt, and baking at 300 degrees F for 18 to 20 minutes
Gluten-Free Desserts
Here are some simple and fun gluten-free dessert ideas for kids that are easy to pack in a lunch box!
1. Chia Pudding
Chia seeds soaked in almond milk with a dash of vanilla. You can add chopped or pureed dates or honey for sweetness.
Simply add 2 tablespoons of chia seeds to 1/2 cup of milk and let the mixture chill for several hours.
2. Gluten-Free Oatmeal Cookies
Made with only gluten-free oats, bananas, and chocolate chips!
Here’s a recipe for these 3 ingredient cookies.
3. Frozen Yogurt Bark
Greek yogurt spread with berries, chocolate sauce, nut butter, and nuts, then frozen. Obviously, this is a dessert doesn’t pack in a lunch box but makes a nice snack when at home.
4. Apple Nachos
Sliced apples drizzled nut butter and sprinkled with granola. Make them sweeter by adding chocolate or carmel sause.
5. Cinnamon Sugar Apple Chips
Thinly sliced apple, covered in cinnamon and sugar, and bake in the oven.
Here is a simple apple chip recipe.
6. Coconut Date Balls
Blended dates, shredded coconut, and nuts rolled into bite-sized energy balls.
I like to blend 10-15 dates with 1-2 cups of walnuts or pecans and 1/4 cup of shredded coconut. You can play around with the mixture to get a consistency and sweetness you like!
7. Chocolate Avocado Mousse
A creamy, healthy chocolate pudding alternative made with, you guessed it, avocados!
Here’s a simple mousse recipe your kids will love!
8. Strawberries with Whipped Cream
Simple, fresh, and delicious.
9. Rice Cake with Nut Butter and Chocolate Sause
A crunchy and sweet combo.
10. Rice Crispy Treats
Rice crispy treats are not only easy but fun to make with kids. Simply melt butter and marshmallows and stir in rice cereal.
Heres’s an easy rice crispy treat recipe to follow.
11. Tahini Honey Cookies
Soft cookies made with tahini, honey, and almond flour. I love that no modifications are needed to make them gluten free!
Here’s my favorite tahini honey cookie recipe.
12.Chickpea Blondies
Simple to make and packed with protein!
Here is a blondie recipe that gives measurements to switch out regular flour with almond flour.
13. Candy
Not looking to do any baking?
Simply pack some M&Ms, mini marshmallows and chocolate chips, or your child’s favorite candy!
14. Avocado Brownies
A fudgy, healthy brownie option. I like to chop them up and freeze them wrapped in parchment paper so they’re ready to be added to a lunch box.
Here is a flourless avcoado brownie recipe.
15. Frozen Banana Pops
Chopped banana, covered in peanutbutter, a drizzle of chocolate sauce (or melted chocolate), and nuts, and then frozen.
Mix & Match for the Perfect Gluten-Free Lunch for Kids!
Pick one item from each category to create a well-balanced, gluten-free lunch for kids.
For example:
- Main Dish – Turkey & Cheese Roll-Ups
- Snack – Rice Cakes with Avocado
- Fruit/Veggie – Cherry Tomatoes & Mozzarella
- Dessert – Frozen Yogurt Bark
Or try:
- Main Dish – Quinoa & Black Bean Bowl
- Snack – Greek Yogurt with Honey
- Fruit/Veggie – Mango Slices with Coconut
- Dessert – Chia Pudding
Tips for Packing a Balanced Gluten-Free Lunch
Here are some tips when packing lunch for your child:
- Use an insulated lunchbox and ice packs to keep foods fresh.
- Pack a variety of textures (crunchy, creamy, soft) to keep meals interesting.
- Combine new foods with “safe” foods you know your child enjoys eating.
- When in doubt, add a dip! It makes kids much more likely to try things.
- Choose naturally gluten-free whole foods to ensure safe, nutritious meals.
- Include a reusable water bottle to keep your child hydrated.
What are your favorite gluten-free lunch ideas for kids?
With these gluten-free lunch ideas, your child will enjoy delicious, nutritious, and easy-to-pack meals every day! Which combos will you try first? Let me know in the comments!
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