Top 14 Gluten Free Lunch Ideas For Your Kid

Written by Samiksha Seth
Last Updated on
Top 14 Gluten Free Lunch Ideas For Your Kid_image

The toddlers eating tantrums were already too much to handle, and then you were advised to switch to gluten free diet? Or your child loves food but, the idea of living on gluten free diet is horrifying for you and your kid? Do you believe that there are hardly any options left once you switch to gluten free food items?

If the answer to any one question narrated above is yes, don’t worry. We are here for the rescue. We bring you a list of delicious, yummy gluten free lunch ideas for kids which are easy to make, and your kid would relish them. Just read this post.

What Is Gluten?

Wikipedia defines gluten as protein compound found in wheat and related grains, including barley, oats and rye. It is responsible to provide elasticity to dough helps in rising and also gives a chewy consistency to the closing product. [1]

When Is Gluten Free Diet Prescribed?

People who are diagnosed by following diseases are advised to switch to gluten free diet. [2][3]

  • Celiac Disease – It’s a condition where human body treats gluten as a harmful substance and is a lifelong disease.
  • Wheat allergy – It’s a condition where your body immune system behaves in a weird manner.On consuming wheat or gluten-rich diet and effect like hay fever, rashes or breathing difficulties are seen within two – three hours.
  • Wheat intolerance – Intolerance is not same as wheat allergy.This condition means that you’re not able to digest a certain kind of food substances.
  • Autism Spectrum Disorder – These types of disorder is seen in kids, leading to their disability of communicating or interacting socially.

[ Read: Symptoms Of Wheat Allergy In Children ]

Top 14 Gluten Free Lunch Ideas For Kids:

Check out here 14 delicious gluten free lunch box ideas for kids:

1. Crunchy Bunchy Chicken Fingers:

Crunchy Bunchy Chicken Fingers
Image: Shutterstock

You’ll Need:

  • Chicken tenderloins
  • Gluten-free potato chips
  • Egg white
  • Gluten free chilli or tomato sauce

How To Make It?

  1. Preheat your oven to 450 degrees Fahrenheit or 375 degrees Celsius convection.
  2. Diagonally cut the chicken tenderloins.
  3. Crush the chips, while they are still in the pack.
  4. Once coarsely crushed, put them in a bowl or a plate.
  5. Whisk egg white in a bowl.
  6. Pick a chicken piece and dip it into egg white and then in chips for a thin coating.
  7. Place these coated chicken pieces on to the baking tray.
  8. Ideally, in fifteen minutes it should be ready, but if you feel it’s still raw, bake it for more time.
  9. Serve with sauce of your desired taste.

2. Omelette Wrap’N Roll:

Omelette Wrap’N Roll
Image: Shutterstock

You’ll Need:

  • Eggs – Beat them in a bowl and keep it aside
  • Gluten free mayonnaise
  • Cooking Oil
  • Dill
  • Lemon Juice
  • Watercress
  • Smoked Salomon
  • Cucumber – seeded, cut into size of your finger

How To Make It?

  1. Take a frying pan and pour some cooking oil.
  2. Pour the beaten eggs [ half the quantity] to make a thin omelette.
  3. Once, its cooked properly on both sides, remove it and keep it on a tissue.
  4. Prepare another one using the remaining eggs.
  5. Mix Dill, Lemon Juice, mayonnaise in a bowl.
  6. Spread mayonnaise on the omelette, top it up with Salomon, cucumber and watercress.
  7. Roll it and serve it.

3. Potato And Oregano Pizza:

Potato And Oregano Pizza
Image: Shutterstock

You’ll Need:

  • Gluten Free Bread Mix
  • Baby potatoes – peeled and thinly sliced
  • Oregano
  • Olive Oil
  • Garlic – crushed
  • Cloves – crushed

How To Make It?

  1. Preheat your oven to 400 degrees Fahrenheit or 425 degrees Fahrenheit convection.
  2. Oil twp pans and keep them aside.
  3. As per the instructions mentioned on the bread mix pack, prepare the mix and spread the mixture on pans.
  4. Take another bowl, and mix the remaining ingredients into it.
  5. Spread this mixture over bread mix.
  6. Bake, the pizza for over 20 mins, or until potatoes, are cooked properly and turn crispy.

[ Read: Allergy Free Recipes For Kids ]

4. Rice Noodle Cakes:

You’ll Need:

  • Vermicelli Noodle
  • Eggs – Beat them lightly and keep aside
  • Carrot – grated
  • Zucchini – grated
  • Cilantro – chopped
  • Gluten free tomato or chili sauce
  • Vegetable oil

How To Make It?

  1. Boil noodles in hot water, until they are tender and soft.
  2. Drain the water and cut them with scissors or knife.
  3. Take a bowl and mix all the ingredients except oil.
  4. Make some round balls out of the mixture, flatten it with the help of the spatula.
  5. Heat a pan, pour some oil and deep or shallow fry the cakes [as per your need and taste].
  6. Serve hot with sauce.

5. Frozen Muffins:

Frozen Muffins
Image: Shutterstock

You’ll Need:

  • Dates
  • Almond Flour
  • Flaxseeds
  • Maple Syrup
  • Strawberries – Sliced and frozen
  • Coconut Oil
  • Coconut Water – unsweetened
  • Banana – peeled and diced
  • Muffin paper cups

How To Make It?

  1. You can either use a food processor or using your mortar and pestle, make a crumbling mixture of almond, dates, ground flax.
  2. Take one teaspoon of this mixture and put it in each of muffin cups.
  3. Take strawberries and using a blender/mixer/food processor make a smooth paste.
  4. Make a smooth, and consistent paste while adding coconut water and oil Put this strawberry mixture into a bowl.
  5. Fold in bananas.
  6. Pour the strawberry – banana mixture into the cups and put it in the freezer.
  7. Once they are ready, you can serve them cold.

6. Cheesy Green Bites:

Cheesy Green Bites
Image: Shutterstock

You’ll Need:

  • Olive Oil
  • Onion
  • Garlic
  • Eggs
  • Cottage Cheese
  • Mozzarella cheese
  • Parmesan cheese
  • Spinach, raw
  • Salt

How To Make It?

  1. Preheat oven to 375 degrees.
  2. Heat oil in a pan, and sauté onion and garlic.
  3. In a bowl, beat the egg and whisk it.
  4. Using a blender/mixer/food processor combine all three types of cheese, spinach, onion-garlic mixture.
  5. Pour this mixture into a greased muffin cup/tin.
  6. Bake it for 20-25 minutes or until the crust is golden color.
  7. Serve hot with a sauce of your choice.

7. Joyful Almond Popcorn:

Joyful Almond Popcorn
Image: Shutterstock

You’ll Need:

  • Unpopped kernels
  • Coconut Oil
  • Coconut
  • Mini chocolate chips
  • Almonds – sliced

How To Make It?

  1. Pour some oil in popcorn maker/pressure cooker and put the kernels.
  2. Let the popcorn pop.
  3. Take a baking tray, and place a baking sheet on it. Lay coconut flakes on it.
  4. Bake them for 20 secs until they turn golden brown and make sure to stir them frequently.
  5. Pour the popcorn into bowls, sprinkle grated and baked coconut, almond, and mini chips and enjoy.

8. Yummy Colorful Salad:

You’ll Need:

  • Broccoli, florets
  • Clementine’s
  • Grapefruit
  • Almonds
  • Blueberries
  • Bacon
  • Avocado
  • Orange juice
  • Honey
  • Rice vinegar
  • Coconut oil
  • Salt
  • Black pepper
  • Poppy seeds

How To Make It?

  1. Cut broccoli into pieces as per your desire.
  2. Peel grapefruit and Clementine into sections.
  3. Take a bowl and combine broccoli, grapefruit, Clementine, blueberries and almond.
  4. Combine all other ingredients in a blender except bacon and make a smooth paste.
  5. Pour this creamy mix on top of your salad.
  6. Crush bacon and sprinkle it over the salad.
  7. Enjoy this healthy yet yummy meal.

[ Read: Healthy Organic Recipes For Kids ]

9. Broccoli Smoothie:

Broccoli Smoothie
Image: Shutterstock

You’ll Need:

  • Broccoli
  • Cherries
  • Banana
  • Avocado
  • Flaxseeds
  • Pomegranate

How To Make It?

  1. Blend all the above ingredients in a mixer/blender.
  2. Pour this creamy drink in a glass and enjoy.

10. Apple Pops:

Apple Pops
Image: Shutterstock

You’ll Need:

  • Apple
  • Yogurt
  • Lollipop stick

How To Make It?

  1. Slice apple to approx your finger size.
  2. Take a lollipop stick and insert these apples, by piercing a hole in the center.
  3. Dip this apple slice in yogurt.
  4. Garnish with toppings of your choice like mini chocolate chunks, sliced almonds, coffee powder, shredded coconut, cinnamon, sesame seeds.
  5. Hand over these delicious pops to your kid with richness of fiber.

11. Green Peas Roast:

You’ll Need:

  • Fresh or frozen green peas
  • Olive oil
  • Garlic salt

How To Make It?

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Put peas in a bowl and add oil and garlic salt. Stir them so that each pea gets an even texture.
  3. Place them on a baking tray and bake it for 30 minutes until they are crunchy.
  4. Cool and then serve.

12. Crunchy Munchy Cookies:

You’ll Need:

  • Egg White
  • Cream of tartar
  • Coconut extract
  • Sugar
  • Raspberry dried

How To Make It?

  1. Preheat oven to 250 degrees.
  2. Take egg white separately in a bowl and let it rest for 30 minutes.
  3. Combine cream of tartar and coconut extract, using blender whip it to form a creamy foam.
  4. Slowly add sugar and whip it again.
  5. Scoop meringue into a piping bag. Line a cookie sheet with a silicone mat or parchment paper. Pipe meringue onto lined cookie sheet.
  6. Bake this for 40 minutes.
  7. In the meantime take raspberry, crumble them until they are dust. Keep them aside.
  8. Take this raspberry dust and sprinkle on cookies once they are baked properly.

13. Cherry Pinky Smoothie:

You’ll Need:

  • Cherries
  • Pineapple
  • Orange Juice
  • Bananas
  • Yogurt

How To Make It?

  1. Blend all the above ingredients in a mixer/blender.
  2. Pour this creamy drink in a glass and enjoy.

[ Read: Vegetable Soup Recipes For Kids ]

14. Spicy Potato:

You’ll Need:

  • Russet Potato
  • Cheddar Cheese
  • Cucumber – peeled
  • Lettuce

How To Make It?

  1. Slice potato to half an inch each.
  2. Spray some oil onto a frying pan and heat it to medium temperature.
  3. Pour the potato and cook them evenly on both the sides, should take 3-5 minutes each side.
  4. Now add cheese slice.
  5. Remove potatoes from heat and transfer them to a serving plate.
  6. Add cucumber and lettuce and serve hot with a sauce.

I’m sure after reading this you may feel – that’s easy! So what are you waiting for, do let us know which one of these kid friendly gluten free lunch ideas is your favorite.

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