When we put our patients on a gluten-free diet, they are often concerned about missing out on the taste and convenience of their favorite foods. One of the most common questions that my nutritionist and I hear is this: what can one eat that is gluten-free, dairy-free, quick, easy, and delicious for lunch?

Have you recently gone gluten-free? Maybe you’ve discovered you have a gluten sensitivity, or maybe you’ve heard that gluten is just not good for anyone. Perhaps, you’ve been gluten-free for a while and are tired of the same old thing for lunch. Maybe you are one of the 50% of people who eat their meals outside of the home because you feel you don’t have time to make something homemade, especially something gluten-free.

Brianne Williams, RD LD took three famous lunches and came up with gluten-free and dairy-free versions!

Next time you’re craving something quick, easy, and gluten-free, give these recipes a try:

Crave that? Eat this!

The Original: Burgers and Sandwiches

They’re the definitive lunchtime food: quick, easy, portable. You can customize them any way you want, and every restaurant sells them. But bread is a pretty crucial component–if you’re avoiding gluten and yeast, are sandwiches out for good? Luckily, the answer is no!

The Alternative: Gluten-Free, Dairy-Free Burger (w/ Paleo option)


Topping/Condiment Options:


Grill burger and toast bread.  Add desired condiments and enjoy!


  • Eliminate the rice bread for a Paleo option.
  • Wrap burger and condiments in iceberg lettuce.
  • Substitute Ground Beef with Turkey Slices or any other preferred sandwich meat

This recipe is approved on The Myers Way.

The Original: Pasta Salad

Pasta salad is great when you don’t have access to a stovetop or microwave at work. It’s delicious cold and actually tastes better after it’s sat in the fridge for a few hours. But grain-based pastas and fatty, dairy-containing dressings are less than ideal.

The Alternative: Zucchini Noodle Salad

Serves 2


  • 2 zucchini
  • ½ cup carrots, grated
  • 2 tablespoons green onions, sliced thinly
  • 2 tablespoons cilantro, chopped
  • ¾ cup fresh pineapple, cubed
  • ¼ cup cashews, crushed
  • 1 chicken breast, cooked and cubed


  • ½ cup cashews
  • 2 tablespoons coconut milk
  • 1 teaspoon fresh ginger
  • 1 tablespoon lemon juice
  • 1 teaspoon apple cider vinegar
  • Pinch of salt
  • Water (add for consistency if desired)

Using a spiral slicer, slice zucchini into thin noodles.  On a cutting board cut noodles to desired length.  Toss all salad ingredients in salad bowl.  Blend dressing ingredients together in blender and drizzle desired amount over salad.

This recipe is approved on The Myers Way.

The Original: Wraps

Another super convenient food, wraps are quick to make and easy to transport. Best of all, you can fill them with whatever you like! But how do you substitute tortillas when you are sensitive to grains?

The Alternative: Gluten-Free Lettuce Wraps


  • 1 head iceberg lettuce, rinsed
  • 1 chicken breast, cooked and shredded
  • 1 mango, diced
  • 1/2 red onion, peeled and diced
  • 1 avocado, diced
  • 1 tablespoon cilantro, chopped
  • 1/8 teaspoon salt
  • ground black pepper, to taste
  • 1 large sweet potato, baked and peeled
  • 1 teaspoon coconut oil


In a medium-size bowl, mix together the shredded chicken, mango, onion, avocado, cilantro, salt, and pepper.  Add coconut oil to baked sweet potato and mash to creamy.  Separate leaves of iceberg lettuce (avoid tearing leaves so you can have bowl shape leaves for wrap).  Spoon desired filling amount into lettuce leaves and top with creamy sweet potatoes.


  • You can heat the filling to enjoy it hot on the cold lettuce.
  • Add some cashews for a crunch.

This recipe is approved on The Myers Way.

A little creativity and adequate preparation will ensure that you prioritize your health even when away from home! For more gluten-free, dairy-free recipes, sign up for my newsletter and receive a free recipe book, or check out my gluten-free dairy-free cookbook.

Now tell me in the comments: what are some of YOUR lunchtime favorites?