If you’ve searched “meal prep for gluten free diet”, you’ve come to the right place. This comprehensive guide will provide you with all the information you need, along with four delicious gluten-free recipes.
General Materials You’ll Need: Meal Prep for Gluten Free Diet
Before you get started, ensure you have these essential kitchen items:
- Measuring cups and spoons
- A sharp knife
- Cutting board
- Mixing bowls
- Pots and pans
- Stove and oven
- Spatula
- Whisk
Meal Prep for Gluten Free Diet
Below are four meal prep recipes for a gluten free diet..
Recipe 1: Gluten-Free Quinoa Salad
Things You’ll Need
- 1 cup of quinoa
- 1 cucumber
- 1 red bell pepper
- Fresh herbs like parsley or cilantro
- Salad dressing of your choice
Step-by-Step Instructions
Step 1: Rinse the quinoa under cold water using a fine-mesh sieve to remove its natural coating, called saponin, which can make it taste bitter.
Step 2: In a medium pot, bring 2 cups of water to a rolling boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked. Remove from heat and allow it to cool to room temperature.
Step 3: While the quinoa is cooling, dice the cucumber and red bell pepper into small pieces.
Step 4: Finely chop the fresh herbs like parsley or cilantro.
Step 5: In a large bowl, combine the quinoa, cucumber, red bell pepper, and herbs. Add your choice of salad dressing and mix well.
Storage and Shelf Life
Store the salad in an airtight container in the refrigerator. It should last for up to 5 days.
Recipe 2: Gluten-Free Chicken Stir-Fry
Things You’ll Need
- 2 chicken breasts
- 1 cup of broccoli florets
- 1 carrot
- 1 tablespoon olive oil
- Gluten-free soy sauce
Step-by-Step Instructions
Step 1: Cut the chicken breasts into bite-sized pieces.
Step 2: Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
Step 3: Add the chicken pieces to the skillet and cook until they turn white, usually 5-7 minutes. Make sure to stir frequently to ensure even cooking.
Step 4: While the chicken is cooking, chop the broccoli florets into smaller pieces and slice the carrot thinly.
Step 5: Add the chopped vegetables to the skillet and stir.
Step 6: Drizzle with gluten-free soy sauce to taste, and continue to cook for another 5 minutes or until the vegetables are tender.
Storage and Shelf Life
Place the stir-fry in an airtight container and store it in the refrigerator. The stir-fry should last for up to 3 days.
Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide
Recipe 3: Gluten-Free Veggie Tacos
Things You’ll Need
- Gluten-free corn tortillas
- 1 can of black beans
- 1 avocado
- Diced tomatoes
- Shredded lettuce
Step-by-Step Instructions
Step 1: Preheat your oven to 350°F (175°C). Place the corn tortillas on an oven-safe tray and heat for 5 minutes.
Step 2: While the tortillas are warming, open the can of black beans and drain the liquid.
Step 3: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it using a fork.
Step 4: Take the warmed tortillas out of the oven. Spread the mashed avocado evenly on each tortilla.
Step 5: Add a layer of black beans, diced tomatoes, and shredded lettuce to each tortilla.
Storage and Shelf Life
Store any leftover components separately in airtight containers in the refrigerator. The mashed avocado should be consumed within a day, while the other components can last up to 3 days.
Recipe 4: Gluten-Free Pasta Salad
Things You’ll Need
- Gluten-free pasta
- Cherry tomatoes
- Black olives
- Feta cheese
- Gluten-free Italian dressing
Step-by-Step Instructions
Step 1: Boil water in a large pot and cook the gluten-free pasta according to the package instructions. Once cooked, drain the pasta and allow it to cool.
Step 2: While the pasta is cooling, cut the cherry tomatoes in half and slice the black olives.
Step 3: Crumble the feta cheese into small pieces.
Step 4: In a large bowl, combine the cooled pasta, cherry tomatoes, black olives, and feta cheese.
Step 5: Add gluten-free Italian dressing to the mixture and toss well to combine.
Storage and Shelf Life
Store the pasta salad in an airtight container in the refrigerator. It should last for up to 5 days.
Conclusion: Meal Prep for Gluten Free Diet
Meal prep for a gluten free diet can be straightforward and enjoyable with the right recipes and tools. The four recipes included in this guide are not only delicious but also easy to prepare. Happy meal prepping!
