Packing gluten free lunches for kids can seem daunting, but with a little planning it can be easy and delicious! Whether your child has celiac disease, gluten sensitivity, or you are just trying to cut back on gluten, having safe and nutritious gluten free lunch options is important for their health and happiness at school.
Why pack gluten free lunches?
There are a few key reasons why packing gluten free lunches for your kids is beneficial:
- Avoid cross contamination – Preparing lunches at home allows you to control the environment and prevent cross contamination with gluten.
- Peace of mind – You can carefully check labels and ingredients lists to ensure items are 100% gluten free.
- Save money – Packing lunches rather than purchasing them at school will save you money in the long run.
- Promote healthy eating – You can pack nutritious whole foods and avoid processed items.
- Accommodate allergies – It allows you to provide lunches that accommodate any other allergies or dietary needs your child may have.
Gluten free bread options
Having gluten free bread makes packing lunches much easier. Here are some gluten free bread options to try:
- Sliced sandwich bread – Look for brands like Schar, Udi’s, or Canyon Bakehouse. Read labels carefully.
- Buns and rolls – Try hamburger buns, hot dog buns, sub rolls, etc. Brands like Against the Grain make gluten free rolls.
- Bagels – Gluten free bagels open up sandwich possibilities. Brands like Katz or Udi’s offer gluten free bagel options.
- English muffins – Canyon Bakehouse, Schar, and Trader Joe’s all make gluten free English muffins that can be used for sandwiches.
- Wraps/tortillas – Corn or brown rice tortillas and wraps work for sandwich fillings or roll-ups.
Gluten free sandwich fillings
With gluten free bread, you can make all sorts of delicious sandwiches. Here are filling ideas:
- Sliced meats – Turkey, ham, roast beef work well. Check labels for gluten additives.
- Cheese – Cheddar, Swiss, provolone or other favorite sliced cheeses. Make grilled cheese sandwiches.
- Tuna salad, egg salad, chicken salad – Classic sandwich fillings kids love. Use gluten free mayo.
- Peanut butter and jelly – Use gluten free bread and jelly. Also try with bananas or honey for variation.
- Hummus and veggies – Spread hummus on bread and top with cucumber, tomato, sprouts and shredded carrots.
- Leftovers – Slice leftover meats, fish, or gluten free pizza into fun sandwiches.
Creative gluten free sandwich ideas
Beyond basic sandwiches, get creative with shapes, combinations and preparations:
- Sandwich skewers – Assemble sandwiches on skewers for a fun presentation.
- Paninis – Grill sandwiches in a panini press for a crunchy warm option.
- French toast sandwich – Make French toast stuffed with peanut butter and banana or ham and cheese.
- Waffle sandwiches – Make waffles, slice in half and fill with pizza sauce, meatballs and mozzarella.
- Quesadillas – Fill tortillas with cheese, beans, salsa. Grill in skillet.
- Pinwheels – Spread tortillas with fillings, roll up and slice into pinwheels.
Gluten free lunch sides
Beyond the sandwich, pack nutritious gluten free sides:
- Fruit – Grapes, cut melons, pineapple, strawberries. Always a hit!
- Vegetables – Baby carrots, cherry tomatoes, peppers, cucumber slices, radish.
- Chips – Look for gluten free crackers, potato chips, tortilla chips to pack.
- Celery with peanut butter or cream cheese.
- Cheese cubes or string cheese.
- Hard boiled egg.
- Hummus with veggie dippers like carrots or cucumbers.
- Olives
- Pickles
- Popcorn
- Nuts or trail mix – Check labels for gluten ingredients.
- Applesauce pouches
- Fresh fruit popsicles
Easy gluten free pasta salads
Pasta salads make tasty and filling lunches. Try these gluten free pasta combinations:
- Macaroni – Toss with tuna salad, chopped veggies, mayo.
- Elbows or shells – Mix with ham, peas, shredded cheddar.
- Spiral or rotini – Combine with chopped chicken, peppers, onion, Italian dressing.
- Penne – Marry with artichokes, sundried tomatoes, feta, basil.
- Orzo or rice noodles – Mix in chopped grilled chicken, edamame, carrot, ginger dressing.
Healthy gluten free lunch proteins
Make sure lunches have a healthy protein source. Ideas include:
- Hard boiled eggs
- Single serve hummus or bean dips
- Nitrate-free lunch meats
- Leftover chicken, meatballs or fish
- Canned tuna, salmon or chicken
- Cheese cubes or sticks
- Yogurt tubes or cups
- Nut or seed butters with apple slices or celery
Fun gluten free lunch boxes and containers
Use fun containers to pack gluten free lunches:
- Bento boxes with compartments for variety.
- Reusable snack bags for portioning food.
- Colorful or themed lunch boxes kids will love.
- Small dip containers for hummus, nut butter, dressings.
- Insulated thermoses for hot or cold items.
- Ice packs to keep foods chilled.
- Silicone muffin cups to hold snacks.
Packing tips for gluten free school lunches
Keep these tips in mind when packing gluten free lunches:
- Talk to your child – Let them help pick menus and snacks they are excited to eat.
- Think nutrition – Pack lunches high in protein, fruits, veggies and minimize sweets.
- Write their name – Label all containers and lunch bags to prevent mix-ups.
- Include safe treats – Pack favorite gluten free treats like cookies, chips, etc.
- Talk to school staff – Communicate with teachers about keeping their lunch gluten free.
- Use caution with money – If sending cash, remind them to only purchase sealed items to eat.
- Plan ahead – Make extra dinner to allow for leftovers suitable for lunches.
- Freeze ahead – Assemble sandwiches, muffins, etc. and freeze to save time.
- Prevent waste – Start with small portions and add more as needed to avoid wasted food.
Making school events gluten free
Class parties, bake sales and other school events often center around food. Here are tips for making them gluten free:
- Provide your own – Offer to bring in a gluten free treat to share at class parties.
- Buy store bought – Purchase sealed gluten free cookies, cupcakes or other items to contribute.
- Know ingredients – Request ingredient lists for baked goods before allowing your child to consume.
- Talk to organizers – Ask if gluten free options will be provided and how food will be handled.
- Eat beforehand – If no safe options will be served, feed your child a snack beforehand.
- Focus on fun – Redirect your child’s attention to the crafts, games and activities instead of the food.
Gluten free lunch recipes
Get inspired with these yummy gluten free recipes suitable for school lunches:
Sandwiches and burgers
Pasta and grain salads
Wraps and roll-ups
Soups
Staying safe with allergies
If your child has celiac disease or severe gluten allergy, extra precautions need to be taken:
- Educate school staff about their condition and needs.
- Request allergen-free table in cafeteria if possible.
- Provide emergency medications like epinephrine auto-injectors.
- Teach them to politely refuse food-sharing with other kids.
- Set up plans for allergen exposure response.
- Pack wet wipes for cleaning hands before and after eating.
- Label all food containers as allergy-free.
- Ask about allergy policies for school trips and events.
Being a gluten free lunch packing pro
While it may seem difficult at first, packing gluten free lunches for your kids will soon become second nature. Get into a routine, prepare ingredients in batches for easy assembly each morning, and find trusted gluten free items at your local grocery store. Get your kids involved in picking and making their lunches. With delicious gluten free recipes, creative containers and smart planning, you’ll be a gluten free lunch packing pro in no time!
Conclusion
Providing your kids with safe, healthy and tasty gluten free lunches gives them the fuel they need to power through their busy school days. Stock your kitchen with gluten free breads, wraps, pasta and other staple ingredients. Stuff their lunchboxes with nutritious proteins, fruits and veggies. Sprinkle in the occasional gluten free treat. Utilize bento boxes and other fun containers. Keep safety top of mind. Get creative with shapes, skewers and grilled sandwiches. Make extra dinner to allow for leftovers. Talk to your child and collaborate on lunch decisions. With flexibility, communication and teamwork your whole family can embrace the gluten free lunch packing adventure together!
