Healthy Gluten-Free Meal Plan with Lower Sugar Recipes and Tips! Snacks and Meals with less than 12 grams of sugar per serving. Easy gluten-free meal plan ideas to boost your health without added sugar or preservatives.
Gluten-Free Doesn’t Always Mean Healthy
When I started a gluten-free diet, I kinda flipped out. I got so nervous of what I could or could not eat and ended up buying everything packaged that said certified gluten-free. You know what happened? It was FULL of additional sugars and even processed ingredients. SO yes, it was gluten-free, but it was not that healthy.
Secondly, when you are starting a gluten-free diet, due to inflammation in the body/gut, it sometimes can be best to cut back on sugar. And by sugar, I mean excess sugar. This is just temporarily so the body can heal. That being said, if you are still training and working out a ton, you will need glycogen for the muscles.
This lower sugar gluten-free meal plan is for those who are:
- new to gluten-free and want to focus on real food choices that are naturally lower in sugar. So maybe gluten-free cookies can be a treat here or there, right?
- wanting to reduce inflammation in the body, and are cutting back on sugar and gluten in order to maximize nutrients.
All these meal ideas and recipes have around 5-10 grams of unrefined sugar (natural) per serving or less. Which adds up to be around 25-40 grams total of natural sugar intake for the day, and no (or very minimal) additives.
Low-Sugar Breakfast
Breakfast Muffins with No Added Sugar
These naturally sweetened breakfast muffins have no added sugar because they’re sweetened with dates! Great for back to school and breakfast on the go. Grain-free, paleo, and delicious!
Curry Spiced Foil Packet Potatoes and Eggs
Curry spiced foil packet potatoes and eggs is a gluten free, Paleo, healthy grilling recipe (or oven) for breakfast or dinner. Make this vegetarian recipe tonight!
4-Ingredient Low-Carb Pancakes
These 4-Ingredient Low-Carb Pancakes are made without flour for the fluffiest grain-free, sugar-free, gluten-free, low-carb pancakes you’ll ever make!
Low-sugar Snacks
Salt & Vinegar Air Fryer Kale Chips
Air fryer kale chips are made in minutes for a crispy, crunchy, and completely addicting kid-friendly, better-for-you snack you’ll love! Gluten-free, vegan, and high in fiber!
Coconut Chocolate Protein Bites
These gluten-free coconut chocolate protein balls are packed with healthy fats and a boost of protein. Vegan, low-carb, refined sugar free, they’re perfect for a make ahead breakfast or on-the-go snack!
Low-Sugar Lunch
Fiesta Quinoa Salad Bowl
Light, refreshing, and full of flavor, this Fiesta Quinoa Salad Bowl is the perfect appetizer, side dish, or main course for summer! Add your favorite protein or leave it as is for a Mexican salad everyone will love. Vegan Option.
Creamy Artichoke Pea Soup
Pea soup made with spring peas, artichoke hearts, and avocado is full of fresh flavor and it has a gorgeous color! This soup can be served warm or as a cold soup recipe. Vegan option, and gluten free.
Asian Chicken Salad Wraps
Make these Asian chicken salad wraps with simple ingredients for a mayo-free, sweet, and tangy recipe perfect for meal prep!
Low-Sugar Dinners
CrockPot Shrimp Tacos
These Crock Pot Fire Roasted Tomato Shrimp Tacos are easy to make and full of Mexican-inspired flavor for a healthy meal everyone will love. Serve them in gluten-free tortillas!
Easy Egg Lasagna
Egg lasagna roll-ups are your new favorite meal prep breakfast or dinner that also happens to be keto. This high protein recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.
Salmon Cakes
Learn how to make salmon cakes in the air fryer, oven, or stovetop for an omega-rich recipe that is gluten-free, paleo, and easy to make!
wow, the cake looks delicious and very attractive, thank you for sharing the recipe.
Gahhhhhh someone PUH-LEASE make me these recipes! I’ll start with the quinoa collard wraps, baked cod and a Paleo breakfast lasagna please!
Love this!!! Such an amazing meal plan…and now I’m hungry 🙂
thank you friend!
CAN YOU GUESS which recipe I am going to try and make first!? 😉
the lasagna? LOL! kidding
I can only eat gluten-free with very very little sugar I am just getting started I am very sick and need nutritious but easy things I can’t even eat zucchini which I love so says the doctor.
I’m so sorry to hear this pat. I understand the frustration. Have you checked out our anti-inflammatory meal plans? That might be a great place to start!https://www.cottercrunch.com/anti-inflammatory-meal-plan-dairy-free-gluten-free/
Looks like a week of amazing eats. Those salmon cakes are calling my name!!
You’d loooove
I need to move in permanently. 😀
or we move there. Better weather. 😉
So many delicious recipes! After making 10 dozen + cookies recipe testing yesterday lower sugar would probably be good for me.
haha i can relate. EAT ALL THE VEGGIES!
Sugar is so damaging and it is in everything too! Great roundup there’s just a few more recipes for me to try! 😉
Thanks friend. Loved your recent sugar post as well.
So many delicious recipes! This is definitely my kinda meal plan! 😉
Woohoo! Yea
I’ll have to bookmark for my next grocery trip – such good stuff! I’ve yet to try Paleo pasta and you’re reminding me to try 🙂
do you want their info? I am sure they would love to send you samples. YOu’ll be hooked!!
Ooh I’d love it 🙂 it’s about time I try!
Please send me all the recipes you can. Thank you so much. Pat ♥️💕