30 Easy Gluten Free Lunch Ideas for Work

An example of one of the gluten free lunch ideas for work, a salad with fresh and roasted vegetables on a desk in front of a laptop.

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These gluten free lunches for work are quick and easy to put together.

When you’re newly diagnosed with gluten sensitivity, gluten intolerance, or celiac disease, it can be difficult to think of easy lunches that you can bring to work. Even if you’ve been eating gluten free for a while, these new ideas will help to keep your lunches interesting.

Whether prepped the night before or thrown together in a morning rush, packing gluten free lunches from home means you know every ingredient that you’re putting into your body. From classic sandwiches to inventive salads, or leftovers transformed into something new, the options are endless. 

There are numerous benefits to bringing your own lunch to work, especially when you have dietary restrictions. Bringing lunch from home allows for control over your ingredients, which promotes safer and healthier eating for anyone who is gluten free. Packing your own lunch offers you greater variety and customization than purchasing lunch out, where there can be limited options or questionable ingredients. Additionally, bringing your own lunch to work can be more cost-effective than purchasing lunch, which can save you a lot of money in the long run.

One of the challenges of coming up with gluten free lunch ideas for work is finding options that you’re willing or able to make. When searching for gluten free lunch recipes online, it can feel frustrating when many require a lot of prep time, unusual ingredients or just take too long. That’s why we’ve compiled this list of easy gluten free lunch ideas that are quick to put together, have basic gluten free ingredients, and are easy to bring with you to work. Even if you haven’t gone grocery shopping recently, you can probably pull together at least one of these gluten free lunch options with what you already have at home.

These gluten free lunch ideas for work are perfect for those who are short on time, don’t like to cook, or are unmotivated to make complex recipes. Some of these are “grab-and-go” gluten free lunch ideas that require no cooking, for those mornings when you haven’t planned ahead. Even though grab-and-go lunches aren’t always the most exciting, they can be a better option than risking your health by purchasing a lunch that you can’t be sure is gluten free, or feeling hungry at work because you’re afraid to purchase something that might contain gluten.

If you have a microwave at work, you can easily heat up meals that are best served hot. If you don’t have access to a microwave, there are still plenty of gluten free lunch ideas for work that don’t require a microwave, or you can heat up your food at home in the morning and put it in a thermos to keep warm until you’re ready to eat it.

Be sure to check that all of the ingredients you use are gluten free. Many of the ingredients listed below are sold in versions with and without gluten, so you want to make sure you use a gluten free option. If you’re new to being gluten free, remember that for the most part you can find many ingredients in a gluten free version, or something similar to substitute.


An example of one of the gluten free lunch ideas for work: gluten free pasta salad.

Gluten free lunch ideas for work, #10: gluten free pasta salad.

Easy Gluten Free Lunch Ideas for Work

Check out these 30 gluten free lunch ideas for work, and feel free to modify them to fit your taste preferences! You can also combine numerous ideas to create a larger meal depending on your hunger level.

1. Sandwiches on gluten free bread

Putting together a sandwich is an easy gluten free lunch if you have gluten free bread on hand. Some gluten free sandwich ideas: turkey and cheese; rotisserie chicken with cheese, honey mustard, barbecue sauce, or lettuce and tomato; chicken salad; egg salad; tuna salad; avocado and hummus with baby spinach; peanut butter and jelly; fresh mozzarella with tomato and pesto.

2. Sandwich wraps using gluten free tortillas

This is a similar gluten free lunch option to #1 but using gluten free tortillas instead of sandwich bread. You can find gluten free tortillas in many grocery stores, either next to the regular wheat tortillas or in a separate gluten free section. Some gluten free sandwich wrap ideas: any of the sandwich ideas from item #1 above; turkey meatballs with pasta sauce; chicken Caesar salad wraps; hummus and veggies; burrito wraps with rice, beans, chicken, cheese, and salsa; BLT wraps (bacon, lettuce, tomato); buffalo chicken wraps with chicken, buffalo sauce, lettuce, and blue cheese dressing.

3. Lettuce wraps using romaine or Boston Bibb lettuce

You can use any of the above sandwich ideas from #1 and #2 but wrapped in lettuce instead of using gluten free bread or wraps. Lettuce wraps are a good option if you’re trying to cut calories or if you’ve run out of gluten free bread.

4. Chicken with rice and vegetables

A simple yet satisfying meal, combine chicken (or rotisserie chicken), rice, and any cooked vegetables you have. Flavor with a sauce of your choice (if desired), such as teriyaki sauce, barbecue sauce, or honey garlic sauce. Tip: Make sure the sauces you use are gluten free.

5. Fried rice

Made with rice, veggies, and a protein of your choice, such as egg, chicken or shrimp. This is a great option to use leftover rice or a leftover protein from a previous meal. You can add your choice of vegetables, such as carrots, broccoli, edamame, mushrooms, peppers, peas, or any other vegetables you have around. Tip: Make sure the sauces you use are gluten free.

6. Burrito bowls

Making burrito bowls is an easily customizable gluten free meal. Layer any combination of rice, black beans or refried beans, shredded cheese, salsa, avocado or guacamole, and a protein of your choice that’s been cooked with gluten free taco seasoning.

7. Quesadillas using gluten free tortillas

You can make quesadillas using any combination of ingredients you have on hand. Some ingredient ideas: cheese, chicken, pork, ground beef, black beans, onion, tomato, salsa, avocado, rice, corn, peppers, olives, mushrooms, guacamole, sour cream.

8. Gluten free pasta and sauce

Boxed gluten free pasta and a jar of sauce are a staple in any pantry and comes together quickly. This is one of the easiest-to-cook gluten free lunch ideas for work, since it just involves boiling pasta and heating up sauce. You can also add meatballs or turkey meatballs if you’d like.

9. Gluten free baked ziti

Use any baked ziti recipe but substitute the pasta for your favorite gluten free pasta.

10. Gluten free pasta salad

Use any pasta salad recipe but substitute the pasta for gluten free pasta. Pasta salad is a good option if you don’t have a microwave at work, since it’s eaten cold.


If you’ve enjoyed these gluten free lunch ideas for work, check out: The Best Beach Food Ideas to Easily Pack for Your Beach Day


11. Gluten free macaroni and cheese

For cheese lovers, gluten free macaroni and cheese is a great option. You can make mac and cheese from scratch or from a box. You can eat it plain or add vegetables and chicken. There are many boxed gluten free macaroni and cheese options that you can find at most grocery stores.

12. Sheet pan meals

Sheet pan meals make for easy gluten free lunches for work. The night before, take a sheet pan and roast a protein of your choice with veggies of your choice tossed in olive oil. Some ideas: sliced sausage, chicken, pork, potatoes, sweet potatoes, zucchini, squash, mushrooms, onion, eggplant, asparagus, broccoli. Eat alone or serve with rice.

An example of one of the gluten free lunch ideas for work: salad with grilled chicken, hard boiled eggs, avocado, and parmesan cheese.

Gluten free lunch ideas for work, #13: salad made with romaine lettuce, grilled chicken, hard boiled eggs, avocado, and parmesan cheese.

13. Salad with any toppings you’d like

Using greens of your choice as a base, create a salad from a recipe or using any combination of ingredients from your fridge and pantry. Some salad ideas: taco salad, Greek salad, garden salad, southwestern salad, or Thai chicken salad. You can add your choice of protein to any of these salad ideas, such as grilled chicken, ground turkey, steak, hard boiled eggs, or tuna salad. Additional topping ideas: vegetables, olives, seeds, cheese.

14. Quinoa salad

Making quinoa salad is simple; all you have to do is cook quinoa (cook in chicken broth for extra flavor), toss it with your favorite protein, roasted or raw vegetables, herbs, and dressing, and you have a delicious meal packed with flavor. You can even add it to a bed of salad greens.

15. Gluten free bagel with cream cheese

Even though bagels are a popular breakfast choice, they’re also one of the popular gluten free lunch ideas for work due to how quick and easy they are. Besides cream cheese, you can also add other toppings like tomato, smoked salmon, red onion, cucumber, or swap out the cream cheese for other sandwich fillings, like chicken salad.

16. Charcuterie

A versatile option using items from your refrigerator and pantry, you can create a meal out of typical charcuterie board items. Some ideas: sliced meat, sliced cheese, gluten free crackers, fresh or dried fruit, nuts, olives, pickles. This is one of the more fun gluten free lunch ideas for work because of the variety of flavor combinations you can create with every bite.

17. Tuna salad, chicken salad, or egg salad with gluten free crackers

Take tuna salad, chicken salad, or egg salad and eat it with your favorite gluten free crackers. This is one of useful gluten free lunch ideas for work if you’ve run out of gluten free bread and wraps for sandwiches.

18. Hummus

Choose your favorite hummus and bring gluten free crackers or veggies to dip, like carrots, peppers, cucumbers, radishes, celery, snap peas, or grape tomatoes. You can also dip gluten free pretzels, tortilla chips, or root vegetable chips.

19. Rice cakes topped with peanut butter and jelly, or nut butter with apples and honey

You can also put any other sandwich ingredients on a rice cake, like turkey and cheese, or chicken salad. Rice cakes are one of the more useful gluten free lunch ideas for work because they can last a while in your pantry so it’s easy to always have them on hand.

20. Greek yogurt with granola and fresh fruit

Using Greek yogurt as a base, which tends to have a higher amount of protein than other yogurts, you can bring toppings to add on and turn it into a more filling meal. Some topping ideas: fresh fruit, granola, nuts, honey, seeds.


If you’ve enjoyed these gluten free lunch ideas for work, check out: The Best Beach Food Ideas to Easily Pack for Your Beach Day


21. Gluten free cereal or granola with fruit

One of the easiest grab-and-go gluten free lunch ideas for work is cereal. Pack a gluten free cereal or granola of your choice, a thermos of milk or dairy-free milk of your choice (or some offices provide milk), and any toppings you’d like to add, such as sliced banana, fresh berries, or slivered almonds.

22. Hard boiled eggs

One of the easy and portable gluten free lunch ideas for work, eggs are a staple that most people always have on hand. You can eat hard boiled eggs alone or in addition to something else from this list, like on a salad (#13) or as a side dish to cereal (#21) or yogurt (#20).

23. Gluten free muffins, corn muffins, corn bread, banana bread, or pumpkin bread

Whether made from scratch, made from a boxed mix or purchased frozen, gluten free muffins and breads are easy grab-and-go gluten free lunch ideas for work if you already have them made when you’re packing your lunch. Boxed mixes only take a few minutes of prep before popping them in the oven, meaning you can easily make them the night before, too.

24. Protein shakes or smoothie bowls

Protein shakes are easy and portable if you’re having lunch on-the-go. You can add protein powder to your favorite smoothie recipe to make it more filling, or combine your protein shake as a side to another item from this list, like hard boiled eggs (#22), cereal (#21), or a gluten free muffin or bread (#23). With smoothie bowls, you can make a smoothie recipe of your choice and pack it in a leakproof container, then separately pack toppings that you’ll add when you’re ready to eat it. You can create many flavorful and filling combinations. Some topping ideas: granola, banana, berries, pineapple, chia seeds, almonds, toasted coconut, kiwi, flaxseed, pumpkin seeds, honey.

25. Oatmeal

One of the easiest gluten free lunch ideas for work, as gluten free oats are a pantry staple and cook quickly. You can make oatmeal and add toppings of your choice for a more filling and satisfying meal. Some topping ideas: berries, kiwi, banana, apple, mango, cinnamon, nuts, pumpkin seeds, maple syrup, honey, coconut chips, nut butter, chopped dates.

26. Loaded baked potatoes or baked sweet potatoes

Using baked potatoes or baked sweet potatoes as a base, add toppings of your choice. Some topping ideas: cheese; sour cream, bacon, and chives; ground turkey, black beans, corn, cheese, and salsa; chili and cheese; chicken and cheese; quinoa (cooked in chicken broth), chicken, and mushrooms; roasted chickpeas, feta, rotisserie chicken, and cabbage salad. Your options are endless.

27. Potato salad

Potato salad combines boiled potatoes, crunchy vegetables, and creamy dressing, making it a hearty and satisfying lunch option that can be enjoyed on its own or as a side to other dishes. There are many easy recipes online using a variety of ingredients.

28. Vegetable Stir Fry With Rice Noodles

There are many vegetable stir-fry recipes online that can be easily adapted to gluten free by making sure that the sauces you use are gluten free. You can add rice noodles for a quick and easy meal that can be prepared the night before.

29. Soup

Gluten free soup can be a quick and satisfying lunch to bring to work. Whether homemade or from a can, there are numerous flavors and varieties to choose from so there’s something for everyone.

30. Leftovers of whatever dinner you ate the night before

Dinner leftovers make for the easiest gluten free lunches for work. You can easily package them for your lunch when you’re cleaning up after dinner.


Selecting Gluten Free Ingredients

It’s worth noting that different people have different levels of comfort and safety when eating gluten free. For example, someone who is gluten sensitive might be comfortable eating gluten-free ingredients that are labeled as being made in a facility that also processes wheat, whereas someone with celiac disease will probably want to avoid that potential for cross-contamination.

There are many gluten free recipes online, and there are also many recipes that are easy to adapt to be gluten free by swapping a few ingredients. When you have dietary restrictions like eating gluten free, you should carefully check the label on every ingredient before adding it to your food. If something doesn’t work for you, you can skip that ingredient or find a gluten free substitution.

You should discuss gluten free foods, ingredients, and how to read food labels with your doctor if you need guidance in safely choosing the right foods for you.


Save These Easy Gluten Free Lunch Ideas for Work for Later

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A graphic showing a salad with hard boiled eggs and grilled chicken, with text over it saying, "30 easy gluten free lunch ideas for work. Click to see the list."

Gluten free lunch ideas for work, #13: salad with your choice of toppings.


When trying to think of gluten free lunch ideas for work, it’s easy to get stuck in a rut and not know what to pack. We hope this list of easy gluten free lunch ideas for work inspires you to try something new and keep your lunches interesting.

By bringing your own lunch to work, you not only have control over what you’re eating, but it can help you save money in the long run. Packing your own lunch can give you more options as well, since many lunch take-out locations have limited gluten free options.

With these 30 gluten free lunch ideas for work to choose from, you should always have something easy to make or grab-and-go. With a few gluten free pantry staples it’s amazing how many different meals you can put together.

Have you found it hard to think of gluten free lunch ideas for work? Do you have any easy gluten free lunch ideas for work that we didn’t mention? Are any of these gluten free lunch ideas for work in your regular rotation? Let us know in the comments.


The content provided in this blog post about gluten free lunch ideas for work is intended for informational purposes only. It is not medical advice and should not be construed as such. The ideas and suggestions presented herein are for inspiration and general knowledge sharing. Always consult with a qualified healthcare professional or medical practitioner before making any decisions regarding your health or medical treatment. Reliance on any information provided in this blog post is solely at your own risk. We disclaim any liability for any injury, damage, or loss resulting from the use of the information presented.

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