7 Gluten-Free Back to School Lunch Ideas

As summer slips away, the school year approaches. Back-to-school can be a stressful time for parents, especially if your child follows a gluten-free diet.

You’ve got enough on your plate worrying about uniforms, school supplies, and a busy schedule of after-school activities. The last thing you’ll want to stress about is what your kids will be eating for school lunch.

A healthy packed lunch doesn’t have to be complicated and you don’t have to spend an hour every night preparing it. With a few gluten-free staples and some creativity, you can keep your kids healthy and satisfied as they return to the classroom.

Below are 7 gluten-free back-to-school lunch ideas to help ease you and your little one back into the school year. Many of these meals can be cooked in bulk over the weekend.

1. Chicken Burrito Bowls

More nutritionally balanced than takeout from your favourite Mexican fast food-style restaurant, these gluten-free burrito bowls are quick and easy to throw together. Plus, you can customize them with your kids’ favourite toppings.

Servings: 4

Ingredients:

• 1 tablespoon olive oil
• 1-pound boneless chicken thighs
• 1 ½ cups prepared salsa
• 4 cups steamed rice
• 1 cup shredded cheese
• Topping Ideas: black olives, sour cream, guacamole, avocado

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chicken and cook to brown on all sides then transfer to a slow cooker.
3. Pour in the salsa then cover and cook on low heat for 6 hours or high heat for 4 hours.
4. When the chicken is ready, shred it with two forks.
5. Assemble the burrito bowls by spooning a bed of steamed rice into each lunch container.
6. Top with shredded chicken and cheese.

7. Add your child’s favourite toppings like black olives, sour cream, and guacamole.

   2. Crispy Fish Sticks

Frozen fish sticks get the job done but are not always the healthiest (or tastiest) option. If your child is a fan of fish, these gluten-free homemade fish sticks are sure to be appreciated.

Servings: 6

Ingredients:

• ½ cup gluten-free, all-purpose flour blend
• ¼ cup almond milk
• 2 tablespoons flax meal
• 1 cup gluten-free breadcrumbs
• ¼ cup shredded parmesan cheese
• 1 teaspoon ground paprika
• ½ teaspoon salt
• ½ teaspoon pepper
• 1-pound boneless cod fillets

Instructions:

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Sprinkle the gluten-free, all-purpose flour onto a plate and pour the almond milk into a shallow dish.
3. In another shallow dish, whisk together the flax meal, gluten-free breadcrumbs, parmesan, paprika, salt, and pepper.
4. Pat the fish fillets dry and slice into ½-inch thick strips.
5. Dredge the strips in gluten-free, all-purpose flour then dip in coconut milk.
6. Coat the strips with the breadcrumb mixture, pressing to adhere to both sides.
7. Place the strips on the baking sheet and bake for 20 minutes until golden brown, flipping halfway through.

3. Veggie and Hummus Trays

You don’t necessarily need to slave over a hot stove to come up with a healthy and satisfying school lunch. Just spoon a few tablespoons of hummus into a container and pack up your child’s favourite Schär crackers and sliced veggies for dipping.

Servings: 1

Ingredients:

• ¼ cup tahini
• ¼ cup fresh lemon juice
• 2 tablespoons olive oil
• 1 clove minced garlic
• ½ teaspoon ground cumin
• Pinch salt
• 1 (15-ounce) can chickpeas
• 1 cup sliced veggies
• Schär Table Crackers

Instructions:

1. Combine the tahini and lemon juice in a food processor and blend for 1 minute.
2. Add the olive oil, garlic, cumin, and salt then process for 30 seconds.
3. Scrape down the sides of the bowl and blend for another 30 seconds.
4. Drain the chickpeas and add half to the food processor.
5. Blend for 1 minute then scrape the bowl and add the rest of the chickpeas.
6. Process for 1 to 2 minutes until thick and smooth.
7. Spoon ¼ cup of hummus into a lidded container and reserve the rest for later.
8. Pack the hummus along with the sliced veggies and gluten-free crackers for dipping.

4. Avocado Egg Salad Sandwich

If your child is tired of peanut butter and jelly, this avocado egg salad recipe might catch their eye. It’s packed with protein and healthy fats to keep them full and focused all day long.

Servings: 2

Ingredients:

• 2 large eggs
• 1 medium avocado, pitted and chopped
• Salt
• Schär Artisan Baker Multigrain Bread

Instructions:

1. Place the eggs in a saucepan and cover with water by 1 inch.
2. Bring to a boil then cover and remove from heat.
3. Set aside for 8 to 10 minutes then drain and transfer the eggs to an ice bath to cool.
4. Once the eggs are cool, peel and coarsely chop them into a bowl.
5. Add the diced avocado, stirring until well combined.
6. Season with a pinch of salt and sandwich between slices of Artisan Baker Multigrain Bread.

5. Protein-Packed Egg Cups

Growing kids need plenty of protein and these egg cups have it in spades. Add all of your child’s favourite ingredients like cheese, turkey bacon, and chopped veggies!

Servings: 6 to 8

Ingredients:

• 6 large eggs
• 3 tablespoons milk
• 1 cup shredded mozzarella cheese
• 3 slices bacon, cooked and chopped
• 1 cup chopped veggies

Instructions:

1. Preheat the oven to 350°F and grease a 24-cup mini muffin pan with cooking spray.
2. Whisk together the eggs and milk in a medium bowl.
3. Stir in the shredded mozzarella, chopped bacon, and veggies until well combined.
4. Spoon the mixture evenly into the muffin pan.
5. Bake for 15 to 18 minutes until the egg is set then cool before removing from the pan.

6. Baked Mac & Cheese

No kid can resist a bowl of macaroni and cheese, so what better lunch could there possibly be? This recipe is made with gluten-free pasta and a crispy breadcrumb topping.

Servings: 6 to 8

Ingredients:

• 1 box gluten-free penne
• ½ stick butter, room temperature
• 4 tablespoons gluten-free, all-purpose flour
• 2 cups milk
• 2 cups shredded cheddar cheese
• ½ cup gluten-free breadcrumbs
• ¼ cup melted butter

Instructions:

1. Preheat the oven to 350°F and grease a 2-quart casserole dish with butter.
2. Bring 4 quarts of salted water to a boil in a large saucepan then add the pasta.
3. Return the water to a boil and cook until the pasta is tender, about 10 to 12 minutes.
4. Drain the pasta well and set aside.
5. In a medium saucepan, melt the butter over medium heat.
6. Whisk in the gluten-free, all-purpose flour and salt until the mixture bubbles and turns light brown.
7. Slowly drizzle in the milk while whisking then cook until the sauce thickens, stirring constantly.
8. Stir in the cheese until it melts then add the drained pasta and mix well.
9. Spoon the mixture into the prepared casserole dish.
10. Stir together the breadcrumbs and melted butter in a small bowl then sprinkle over top.
11. Bake for 15 minutes until the mixture is hot and bubbling.
12. Let the macaroni and cheese cool a little before spooning into a lunch container.

7. Chopped BLT Salad

Who said salads have to be boring? Fill your child’s lunch box with crisp lettuce and all the makings of a tasty BLT including tomatoes, bacon, avocado, and hardboiled egg.

Servings: 4

Ingredients:

• 8 cups chopped romaine lettuce
• 2 cups cherry tomatoes, halved
• 8 slices cooked bacon, crumbled
• 1 cup shredded cheese
• 1 medium avocado, pitted and diced
• 4 hardboiled eggs, peeled and sliced
• ½ cup mayonnaise
• ¼ cup milk
• 2 tablespoons fresh chopped parsley
• 1 teaspoon dried dill
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Fill a lunch container with a bed of chopped romaine lettuce.
2. Evenly divide the halved cherry tomatoes, crumbled bacon, and shredded cheese among the portions.
3. Add diced avocado and sliced egg on the side.
4. Whip up a batch of homemade ranch dressing by whisking together the mayonnaise, milk, herbs, and spices in a small bowl.
5. Divide the dressing between four sauce containers and pack with the salad.

School is hard work, and your kids need a healthy, filling midday meal to keep them going. These gluten-free back-to-school lunches are easy to prepare and sure to satisfy.