Gluten-Free Lunch Ideas

By Christina McGairk

When TiTi’s autism care specialist suggested she go gluten-free back in 2018, it was a month before school started back. I saw that eating gluten-free did help my daughter so I wanted to stick with it, but it left me to wonder what the heck I was going to pack for her school lunch. Did her school even offer gluten-free lunch options?

I notified TiTi’s teacher, the cafeteria manager, and the school nurse about her gluten sensitivity to see what we could work out. That’s when I learned about the 504 plan. The 504 plan comes from Section 504 Section of the Rehabilitation Act of 1973, which was created to prevent discrimination against students with disabilities in public schools from K-12. Once I found out that, I gave the school a letter from TiTi’s autism care doctor explaining her gluten sensitivity, the year she was diagnosed, the amount of time she’s been gluten-free, and her developmental needs. After that was established, the cafeteria manager gave me a list of gluten-free lunch options for each week. Most of it consisted of gluten-free chicken nuggets, gluten-free pasta, or a ham and cheese or turkey and bacon sandwich on gluten-free bread. There were some items on the gluten-free list that I knew TiTi wouldn’t eat. So on those days, I packed her lunch. Packing a gluten-free lunch wasn’t as hard as I thought. Yes, you have to put some thought into it, but it isn’t a daunting task.

Here’s a list of gluten-free lunches I made for TiTi when she didn’t receive school-provided lunch. I usually served these lunches with TiTi’s favorites like grapes, strawberries, blueberries, mandarin oranges, gluten-free pretzels, or gluten-free potato chips.

Black Bean Colby Jack Cheese Quesadilla

Ingredients:

• 1 gluten-free 8-inch tortilla • ½ cup smashed black beans • 2 slices of Colby jack cheese • Black bean and corn salsa

Directions:

• Warm corn tortilla over medium heat in a medium-sized skillet. • Place one slice of Colby jack cheese on half of the tortilla. • Apply a layer of smashed black beans on top of the cheese. • Place remaining cheese on top of the beans • Fold the tortilla and warm each side until golden brown or cheese melts.

Broccoli Cheese Melt

Ingredients:

• 4 slices of gluten-free bread • 8 slices of swiss cheese • 1 bag of frozen broccolini • 6 ounces of gluten-free grilled chicken strips

Directions:

• Lightly toast bread • Cook frozen broccolini according to package • Layer bread with cheese, chicken strips, broccolini, swiss cheese, and top it with the other bread slice. • Press the slices together and microwave for 25 seconds

Tuna Lettuce wrap

Ingredients:

• 2 cans of tuna packed in water • 2 green onions thinly sliced • ½ diced apple • 4 Bibb lettuce leaves • Gluten-free poppy seed dressing

Directions:

• Mix apple, tuna, and gluten-free poppy seed dressing in a bowl. • Scoop mixture into Bibb lettuce leaves.

***Disclaimer: I’m not a nutritionist or a doctor. I’m just a loving Mama supporting her daughter and others through their gluten free journey. If you have questions about the gluten free diet or celiac disease, please contact your medical professional. Thank you.***