Gluten-Free Meal Prep Recipes and Tips
💛 Welcome Back to Gluten Free – With Me
For this post we will be discussing the benefits of meal prep and some tips and recipes.
Meal prepping is a game-changer for busy individuals looking to save time, stay healthy, and stick to their gluten-free lifestyle. We will walk you through the basics of gluten-free meal prep, share helpful tips, and provide some easy, tasty meals ideas to get you started!
Why Meal Prep?
Before we dive into the how’s let’s talk about how meal prepping is beneficial especially for those following a gluten-free diet.
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Avoid Cross-Contamination
Cross-contamination is a real concern for those with gluten sensitivity or celiac disease. By prepping meals at home, you can control your ingredients, reduce the risk of contamination, and feel confident that your meals are safe.
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Save Time and Stress
Meal prepping cuts down on daily cooking time, which means less stress during the week. You can batch cook and store meals for the entire week, freeing up your evenings for other activities.
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Stay on Track
When you’re busy or tired, it’s easy to grab convenience foods that may not be gluten-free or healthy. Meal prep ensures you have nutritions, gluten-free meals ready to go when hunger strikes.
Tips for Successful Gluten-Free Meal Prep
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Plan Ahead
The key to success is planning. Take a few minutes each week to think about the meals you want to make, then create a shopping list with all gluten-free ingredients. Look for naturally gluten-free foods such as fruits, vegetables, lean proteins, rice, quinoa, and gluten-free grains.
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Batch Cook Staples
Some funds are easy to prepare in bulk and can serve as the foundation for several meals. Having ingredients on hand will make assembling meals a breeze.
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Use Separate Containers
If you are prepping meals for an entire week, make sure to store them in airtight containers to maintain freshness. Consider portioning out meals into individual containers, to make it easy to grab and go when you are in a rush.
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Label Your Meals
It is easy to forget what is inside every container after a few days. Labeling them with a date made and what’s inside can ensure you are taking the correct meal.
- Invest In Gluten-Free Snacks
Don’t forget to pack snacks. Granola bars, fruit, and veggie sticks are all great snacks to take with you.
Breakfast
Arguably the most important meal of the day, yet oftentimes missed and overlooked. We are sharing a variety of meal prep ideas for breakfast that are easy to make and easy to enjoy.
💛 Egg Bites
Ingredients
- 8 eggs
- ½ cup spinach, chopped
- ⅓ cup red bell pepper, chopped
- ½ cup cheddar cheese, shredded
- Salt and pepper to taste
Additional mix-in ideas- bacon, sausage, other veggies
Instructions
- Preheat oven to 350
- In a large bowl whisk together eggs and desired mix-ins
- Grease a muffin tin and fill each one with “batter”
- Bake for 20 to 25 minutes, or until fully cooked
Store in the fridge for 5 days in an airtight container, or freezer for 2 months.
💛 Overnight Oats
Ingredients
- 1 cup milk
- 1 tbsp ground chia seeds
- 1 cup gluten free old fashioned rolled oats
- ⅛ tsp sea salt
- Granulated sugar, to taste (optional)
You can add various toppings and mix-ins for this recipe to make them more enjoyable.
Common Toppings/Mix-Ins
- Strawberries
- Blueberries
- Peanut butter
- Bananas
- Yogurt
- Chocolate chips
Instructions
- Add milk and chia seeds into a container and mix well
- Add in oats and other toppings/mix-ins
- Mix container and place into fridge
Must be in fridge for a minimum of 4 hours, max of three days
Lunch/Dinner
💛 Chicken Broccoli Sweet Potatoes
Ingredients
- 85 g cooked chicken breasts
- 200 g sweet potatoes
- 70 g broccoli
- 50 g red onion
- 10 g garlic
- 15 ml of olive oil
- 5 ml lemon juice
Instructions
- Chop chicken breasts, sweet potatoes, broccoli, red onion, and garlic
- Add all ingredients to a baking sheet and drizzle with olive oil, lemon juice, and salt
- Bake at 400 for roughly 30 minutes
💛 Ginger Garlic Turkey Bowl
Ingredients
- 1 package of ground turkey
- 13 g garlic
- 1 tbsp rice vinegar
- 1 tsp coconut aminos
- 1 tbsp honey
- 1 tsp hot sauce
- 90 g broccoli
- 130 g rice
Instructions
- Cook rice according to package instructions
- Mix garlic ginger sauce by combining minced garlic, ginger, honey, coconut aminos, hot sauce, and pepper
- Add ground turkey to a pan and saute until browned
- Add the sauce and mix until turkey is fully coated
- Combine rice and ground turkey, enjoy
Snacks
💛Lemon Snack Mix
Ingredients
- 5 cups rice chex
- 4 cups corn chex
- 1 ½ cups white baking chips
- 4 tsp grated lemon zest
- 2 tbsp lemon juice
- ¼ cup butter (softened)
- 1 ½ cups confectioners sugar
- ¼ cup yellow coarse sugar (optional)
Instructions
- Place cereal into a large bowl
- Melt baking chips in microwave with lemon juice and zest, stir until smooth
- Add in butter and stir until blended
- Pour over cereal and coat evenly
- Add confectioners sugar
- Add coarse sugar (if desired)
- Spread onto wax paper and store in an airtight container
Conclusion
Meal prepping is one of the best ways to stay organized and eat healthy while living a gluten-free lifestyle. By planning ahead and prepping meals in bulk, you will not only save time and reduce stress, but you’ll also ensure that you always have delicious food on hand. Whether you’re meal prepping for the week or just making a few meals ahead of time, these recipes will help you stay on track while enjoying a variety of flavors and textures.
If you would like to share some of your favorite recipes, fill out this form. If you have any suggestions that you would like to share, please feel free to fill out our suggestion form. We hope that this blog will be helpful for you in your gluten-free journey! 💛
