Easy Prep Gluten Free Meal Ideas and Pantry Staples

by lindsay cotter on August 22, 2014

I have a confession. I am not good at food prep. But you see, a lot of my blog friends (blends) are SUPER moms/wives/spouses that have food prepped for the week. I admire these people so much and long to have that skill, though I doubt I ever will. Haha!  That being said, I am pretty good at “winging” dinner.

So, if you are like me and your family schedule changes by the hour, then you can still “wing” a healthy dinner in no time. No prep needed, actually I should say EASY prep. All you need are some food staples and 20 minutes of your time.

easy prep quick GF meals


Food Staples: (I like to buy a lot of these at whole sale stores like Costco)

  • Organic canned lentils or chickpeas (soak/rinse overnight for easier digestion)
  • Canned tuna or salmon (or better yet, order SIZZLEFISH!)
  • GF Chicken or turkey sausage
  • Frozen veggies
  • Gluten free bread
  • Corn tortillas
  • Eggs
  • Salsa
  • Gluten Free BBQ Sauce or Natural Ketchup
  • Chicken Broth/Veggie broth/tomato juice (low sodium and/or spicy)
  • Rice
  • Sweet Potatoes/Russet Potatoes
  • Fruit that last longer (grapes, oranges, apples)
  • Raw nuts
  • Greek yogurt or other non dairy yogurt of choice
  • Nut butter
  • Olive oil
  • Hummus
  • avocado
  • Balsamic vinegar
  • Any favorite seasoning of choice (we use a lot of garlic and sea salt)

Now, what can we do with these staples? Lots! And in no time

You can throw together a delicious soup or stew- Spicy tomato juice or BBQ sauce, canned lentils bean, garlic, frozen veggies, and chopped chicken sausage. may have leftover.

bbq lentil

Or this one! Another quick and easy Southwest Sunday Chicken Stew!

stew ingredients


You make a specialty salad! Canned or leftover salmon mixed with mustard and greek yogurt, chopped grapes, green beans, sliced almonds, and black pepper. Drizzle with balsamic vinegar and oil.

grape and green bean ceasar

And my very favorite no prep recipe is what we call “Fall in a Jar.” Think of all the foods you love to eat during the Fall season. ( Brussel sprouts, cranberries, green beans, cherries, chicken or turkey, etc.) and layer them into a salad! Serve with a side of sweet potato chips and you’ve got a quick lunch!

mason jar salad ingredients2

Hummus Flat Bread or Hummus boats (from GF hot dog buns)

hummus flat bread

The flat bread is just a shovel for all things, especially like eggs and spinach! You can see how I made it in 10 minutes or less HERE> RECIPE!

hummus boats

The hummus boats are super easy for lunch. Just toast your gluten free hot dog bun with a little swiss cheese or parmesan cheese (optional). Then add 1-2 tbsp red pepper hummus, basil, and drizzle with balsamic vinegar or glaze.

So there you have it, a gluten free lunch or dinner in no time. Minor prep needed!

Let me know if you try any of these quick recipes.

What’s your go to meal with easy prep?




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