11 Healthy Lunch Recipes for Work (Gluten-free and Dairy-free!)
Lunch time at the office is always a challenge–and even more so when you’re dairy-free and gluten-free. How do you eat healthy without getting bored? What should you pack to make sure you have enough energy to get through the day? I’ve got some great suggestions for filling and healthy lunch ideas that will spice up your weekday! Plus, all these recipes are delicious without any gluten or dairy ingredients.
Many of these recipes are easy to prepare ahead of time so all you need to bring with you is an insulated lunch bag. Give one (or more!) of these delicious options a try for lunch this week!
1. Mediterranean Quinoa
Plenty of plant-based protein will keep you feeling full and focused all afternoon. This Mediterranean-inspired dish is fresh and lively, super easy to make, and doesn’t contain any gluten or dairy. Instead, get healthy fats and protein from olive oil, chickpeas, and quinoa. This is the perfect healthy lunch while at work or in the classroom.
Serves 4
What you’ll need:
- 3 cups cooked quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 cup grape tomatoes, sliced in half
- 1 cup cucumber, diced
- ½ medium red onion, diced
- 1 jar (about 7 oz) sliced and pitted kalamata olives
- ¼ cup loosely packed fresh parsley, chopped
- 3 tablespoons fresh dill, chopped
- 1 teaspoon minced garlic
- Salt and pepper to taste
- Juice of 1 large lemon
- Arugula or mixed greens (optional)
Directions:
In a large bowl, add quinoa, chickpeas, tomatoes, cucumber, onion, olives, parsley, and olive oil. Mix well. Season with salt, pepper, dill, garlic, and lemon juice. Serve on a bed of mixed greens or arugula, or as is. Drizzle with extra lemon juice and/or extra virgin olive oil.
This dish can be served warm, at room temperature or chilled. Leftovers can be stored in the refrigerator, covered, for 5 to 6 days.
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2. Pesto Chicken Salad
Packed with protein and a zesty flavor from creamy pesto, this recipe is one of the best for a healthy lunch at work. It takes only minutes to make, and stores easily in the fridge to be served over greens, with gluten-free crackers, or for a quick snack all by itself!
Makes 4 servings
What you’ll need:
- 1 pound boneless, skinless chicken breast
- ¼ cup pesto
- ¼ cup avocado oil or olive oil mayonnaise
- 3 tablespoons finely chopped red onion
- 2 tablespoons raw sunflower seeds, shelled
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 small package mixed greens (about 6 cups) or arugula
- 1 pint cherry tomatoes, sliced in half
Directions:
Heat cooking oil of choice in a large skillet on medium heat. Grill chicken on skillet until cooked through, about 10-15 minutes. Transfer to a clean cutting board and, when cool enough to handle, shred into bite-size pieces.
In a medium bowl, combine pesto, mayonnaise, and onion. Add the chicken and sunflower seeds and mix to combine. Then, in a large bowl, whisk oil, vinegar, salt and pepper. Add greens and tomatoes to the oil and vinegar mixture, and toss to coat. Divide the green salad among 4 storage containers or plates, and top with the chicken salad to serve.
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3. Vegetarian Black Bean Wrap
Black beans are a great source of folate and fiber, and these hand-help wraps are an elevated version of your favorite burrito. A gluten-free tortilla or similar wrap made with cassava or coconut flour provides that soft texture you love and holds all these healthy ingredients together. This is a healthy lunch recipe for the office with absolutely no dairy or gluten!
Makes 1 wrap
What you’ll need:
- 1 large gluten free wrap (like Siete cassava or similar)
- ⅓ cup salsa of choice
- ⅓ cup black beans, rinsed and drained if using canned
- ¼ cup organic frozen corn
- ¼ avocado, chopped
- 1 cup baby greens or arugula
- ¼ cup cilantro
- Optional: dairy-free cheese, organic tofu
Directions:
Empty the bag of frozen corn into a colander and rinse with warm water for about 1 minute until thawed. Then, warm your wrap or tortilla in microwave for about 15 seconds until soft, or in a skillet over low heat. Lay the warm wrap on a plate, and layer black beans, corn, avocado, and greens. Add extras like dairy-free cheese or organic tofu for added protein. Drizzle with salsa or serve on the side.
Fold side edges of wrap over the ingredients and then roll from the front edge closest to you. Place wrap in an air tight container to enjoy later, or slice in half and enjoy immediately!
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4. One-Pot Chili with Leftover Pasta Sauce
Looking for a way to reuse the last of a jar of pasta sauce? Look no further than this easy chili–easy to make in one pan and deliciously savory. This recipe can even be made for dinner one night, and makes a great leftover lunch the next day, saving you precious time and energy. Chili is a filling, dairy-free, and gluten-free option that’s great for just you, or to feed a hungry family.
Serves about 4
What you’ll need:
- 1 lb grass-fed ground beef or turkey
- 1 medium onion, chopped
- 1 green bell pepper, chopped
- 2 cups leftover pasta sauce or marinara sauce
- 1 tablespoon chili powder
- 2 teaspoons cumin
- 2 teaspoons paprika
- ½ teaspoon cayenne pepper, optional
- 1 can kidney beans, rinsed and drained
- 1 can black beans, rinsed and drained
Directions:
In a large pot, brown the ground beef with the onions, bell pepper, and garlic on medium heat. Add the sauce and spices and bring to a simmer. Add the beans and simmer, covered, for 30 to 45 minutes. Serve warm.
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5. Fresh Veggie Spring Rolls
Want something fresh and healthy to take to work for lunch that all your coworkers will be jealous of? These fresh spring rolls are a super fun and super healthy way to go dairy-free and gluten-free. The best part, you can customize them with veggies you have on hand, or add in your favorites.
Makes 8-10 rolls
What you’ll need:
- 1 package spring roll rice wrappers (find these in the Asian foods section)
- 1 package vermicelli rice noodles (about 8 oz)
- 2 mangos, peeled and sliced into thin strips
- 1 large carrot, cut in matchsticks
- 1 large cucumber, cut in matchsticks or thin strips
- 1 pound small, cooked shrimp (deveined, tails removed)
- 1 bunch fresh mint leaves
- 1 bunch fresh basil leaves
- 1 bunch fresh cilantro
Directions:
Cook vermicelli noodles according to package direction. Drain, rinse with cold water, and set aside. Gather all filling ingredients together, including carrot, cucumber, mango, shrimp, herbs, and noodles.
Add about 1 inch of water to a large plate or pie pan. Place one rice wrapper into the water at a time and let soak for 3-5 seconds. (It should still feel firm as you remove it) Lay the wrapper on your counter or plate. On the portion of the wrapper closest to you, layer 1-2 slices of each veggie, a few shrimp, a few leaves of each herb and a small pinch of noodles.
Fold in both sides of the spring roll over the ingredients, then the remainder of the side closest to you, and finish by rolling away from you to use up the rest of the rice paper. Serve chilled.
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6. Stuffed Bell Peppers
Bell peppers are a great source of antioxidant vitamin C to support your immune system and promote collagen formation in the skin. This is a delicious gluten and dairy free recipe that packs a ton of nutrients (and protein!) into one lunch. These are easy to pack in containers in your lunch bag, and keep well in the refrigerator.
Makes 4 bell pepper halves
What you’ll need:
- 4 bell peppers (green, red, orange, or yellow)
- 1 lb ground turkey
- ½ large onion, diced
- 1 cup frozen cauliflower rice
- 1, 14 oz can diced tomatoes
- 1 teaspoon pepper
- 1
teaspoon cumin - 1 teaspoon chili powder
- 1 teaspoon minced garlic
- ¼ teaspoon salt
Dairy-free avocado crema:
- 1 ripe avocado
- 2 tablespoons non-dairy milk of choice
- 2 tablespoons avocado oil (or other mildly flavored oil)
- Juice of 1 lime
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- ½ teaspoon pepper
- ¼ teaspoon salt
To make the cream sauce:
Add all ingredients to a blender or food processor and process until smooth. Store in an airtight container in the fridge for 4-5 days.
Directions:
Preheat your oven to 375 degrees F. Cut the peppers in half (lengthwise) and remove stems and seeds, and set aside. Brown grown turkey in a skillet over medium-high heat until cooked through. Add onions and garlic and saute until fragrant, about 5 minutes.
To the same skillet, add tomatoes, cauliflower rice, mushrooms, and remaining spices. Stir to combine and leave on heat just until all ingredients are warm.
Spray a 9×12 baking dish with cooking spray or line with parchment and place your bell pepper halves in the dish, skin side down. Spoon the meat mixture into the pepper halves (peppers may be heaping). Bake in the preheated oven for 25-30 minutes. Take out of the oven when done, and drizzle with avocado cream sauce, or serve the sauce on the side.
7. Rainbow Asian Salad
We all need more vegetables in our diet, and this rainbow salad is the easiest way to increase your veggies while enjoying a delicious meal. A healthy lunch like this one is easy to make and a great option to enjoy on the go. No reheating necessary, so it’s great for meal-prepping and packing in your insulated lunch box.
Makes 4 servings
What you’ll need:
- 2 teaspoons toasted sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon maple syrup or honey
- 1 teaspoon gluten-free tamari
- 1 teaspoon water
- ½ teaspoon minced garlic
- Pinch red pepper flakes (optional)
- 4 cups organic mixed greens
- 8 ounces cooked shrimp (about 20 shrimps)
- 1 cup cooked rice
- ½ cup red cabbage, chopped
- ½ cup each: bell pepper, cucumber, and carrots, julienned
- Half an avocado, chopped
Directions:
In a small bowl, whisk sesame oil, vinegar, maple syrup, tamari, water, garlic, and crushed red pepper (if using). Add desired amount of mixed greens to a to-go container or plate. Then, top with shrimp, rice, cabbage, bell pepper, carrot, cucumber and avocado. Add dressing, tossing to combine (or serve dressing on the side).
8. Southwest Chipotle Quinoa and Chicken
Makes 4 servings
What you’ll need:
- 1 tablespoon finely chopped chipotle peppers
- 1 tablespoon extra virgin olive oil
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- 1 pound boneless, skinless chicken breast
- ¼ teaspoon salt
- 2 cups cooked quinoa
- 2 cups romaine lettuce, shredded
- 1 cup black beans, (if canned, rinse and drain)
- 1 ripe avocado, diced
- ¼ cup pico de gallo (or salsa)
- Lime wedges for serving
Directions:
Preheat the oven to 375 degrees. Combine chipotles, olive oil, garlic, and cumin in a small bowl. Place chicken on a rimmed baking sheet and brush with oil and seasoning mixture. Cook for 40 minutes, or until the chicken’s internal temperature reaches 165 degrees. Transfer chicken to a clean cutting board. Once cool enough to handle, chop into bite-size pieces.
To assemble: To a bowl or glass storage container, add ½ cup quinoa, ½ cup chicken, ½ cup lettuce, ¼ cup beans, ¼ avocado, and 1 tablespoon pico de gallo (or other salsa). Serve with a lime wedge.
9. Smoky Lentils over Baked Sweet Potato
A healthy lunch to take to work when you need something hearty and filling, but that will also boost digestion and fiber intake. These lentils and packed full of spices and immune supportive veggies like onion to give you plenty of phytonutrients all in one meal. Canned coconut milk is my favorite swap for any dairy milk because it’s rich and creamy without any of the inflammatory dairy proteins.
Serves 4
What you’ll need:
- 4 sweet potatoes
- 2 tablespoon coconut oil
- 1 medium sized yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 cup green lentils, rinsed
- 1 teaspoon smoked paprika
- ⅛ teaspoon cayenne pepper
- 1 (14 oz) can full fat coconut milk
- 1 ½ cups water
- 2 tablespoons tomato paste
- 1 can (14 oz) diced tomatoes
- salt and pepper to taste
Preheat the oven to 400 degrees F. Poke holes in the sweet potatoes and place them directly on t
he oven rack once the oven is preheated. You can place a baking sheet below to catch any drippings. Bake until the potatoes are tender, about 50 minutes to an hour.
In the meantime, heat the coconut oil in a deep pot over medium-high heat. Add the onion and cook until fragrant and almost soft, about 5-7 minutes. Add the garlic and cook for 1 more minute. Add the lentils, smoked paprika, and cayenne pepper. Stir until well combined.
Add the coconut milk and water, and bring to a boil. Reduce the heat to medium low, cover, and cook until the lentils are tender, about 30-35 minutes. Remove the lid and stir in tomato paste and canned tomatoes. Season with salt and pepper to taste. Let cook for 15 minutes more to thicken. Once potatoes are cooked, remove from the baking sheet and slice in half lengthwise. Fill sweet potato with lentil mixture and serve.
10. Salmon Banh Mi Bowl
A Vietnamese-inspired healthy lunch bowl that will leave your appetite satisfied and your digestive system happy. There’s no shortage of flavor in this healthy dairy-free and gluten-free office lunch. Plenty of protein and crunchy veggies sit atop rice and some detoxifying greens to keep you feeling full and focused all afternoon.
Makes 4 servings
What you’ll need:
For the salmon
- 4 salmon filets (about 6 oz each)
- 1 tablespoon sesame oil
- Sea salt and black pepper
- 4 garlic cloves, minced
- 1 tablespoon fish sauce
- 1 tablespoon sriracha
- 1 tablespoon white granulated sugar
For the bowls
- 1 cup uncooked white or brown rice
- 2 cups carrots, cut in matchsticks
- 2 cups daikon radishes, cut into matchsticks (can use regular radishes)
- ¼ cup rice vinegar
- ¼ cup white sugar
- 1 teaspoon sea salt
- 1 large cucumber, cut into matchsticks
- 3 green onions, finely chopped
- ¼ cup fresh basil, finely chopped
- To garnish: fresh cilantro, jalapeños if desired
Sauce
- ½ cup mayonnaise
- 3 tablespoons fresh lime juice
- 1 tablespoon Sriracha
Directions:
Bowls: In a large bowl, combine the matchstick carrots, radishes, rice vinegar, sugar, and 1 teaspoon salt. Let sit at room temperature for one hour, gently stirring every 15-20 minutes.
In the meantime, follow package directions to cook the rice, and set aside when done.
Sauce: Whisk all of the ingredients together in a small bowl until smooth. Cover and place in the fridge until ready to serve.
Salmon: Preheat the oven to 400 degrees F. Combine all flavor ingredients in a small bowl, stirring until sugar is dissolved and ingredients are well combined. Place salmon, skin side down, in a baking dish. Brush oil and seasoning mixture onto salmon. Bake 10-12 minutes (this will vary based on thickness; do not overcook). When salmon is almost fully cooked, brush again with additional oil and seasonings, and move to the top rack of the oven. Broil 1-2 minutes or just until cooked through.
To assemble: Divide the cooked rice evenly among 4 bowls. Using a slotted spoon, add even amounts of pickled veggies and plate atop the rice. Add cucumber, green onion, and basil. Top with one salmon filet in each bowl. Finish the bowls with a drizzle of sauce (or on the side), and garnishes like cilantro, jalapenos, or lime wedges.
11. Stuffed Avocados
The quickest and easiest healthy lunch option that’s dairy-free and gluten-free is full of brain-boosting fats and fiber. With a ton of flavor and lots of different options, these stuffed avocados will be the one you start thinking about at breakfast. The options are endless to fill them with all the ingredients you love.
Makes 6 stuffed avocado halves
What you’ll need:
- 3 avocados, sliced in half and pitted
- Juice of one lemon
- ⅓ cucumber, diced
- 1 bell pepper, cored and diced (any color)
- 1 jalapeno, seeded and diced (optional)
- ¼ medium red onion, diced
- 1 garlic clove, minced
- ¼ cup cherry tomatoes, sliced in half
- 2 to 4 tablespoons hummus, mayonnaise, or aioli
- Salt and pepper to taste
Directions:
After slicing the avocados, brush the flesh with lemon juice to delay browning. In a medium-sized mixing bowl, add the cucumber bell pepper, jalapeno (if using), onion, garlic, and tomatoes. Add the hummus or mayo and stir to coat. Fill each avocado half, then add a sprinkle of salt and pepper (if desired), or a squeeze of lemon. *Note: Avocados can an also be stuffed with Mediterranean Quinoa (Recipe above)