These 30 gluten free high protein meals have 29 to 62 grams of protein per serving, from Chicken Burrito Bowls and Tuna Stuffed Avocados to Korean Beef Lettuce Wraps and Chickpea Pasta with Meat Sauce.

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Eating gluten free and high protein at the same time is easier than it sounds. Most plain proteins are naturally gluten free, so the work is really in the sauces and sides.

This list has 15 lunches you can pack and 15 dinners for weeknights. Every one uses rice, potatoes, corn, quinoa, gluten free pasta or vegetables instead of wheat.

Check labels on seasonings, broth and sauces, and you’re set.

Looking for more high protein meals? You might also like 20 High Protein High Fiber Meal Prep Ideas, 20 Healthy Chicken Bowl Recipes and 20 Gluten-Free No Bake Desserts.

Gluten Free Swaps That Keep Protein High

Chickpea and lentil pasta have about twice the protein of regular pasta, and they are gluten free.

Quinoa adds 8g of protein per cooked cup. Greek yogurt and cottage cheese make creamy sauces without flour.

• Tamari: gluten free tamari for stir-fries and marinades.
• GF pasta: chickpea pasta with about 11g protein per serving.
• Corn tortillas: certified GF corn tortillas for tacos and wraps.
• Rice cooker: a rice cooker makes the bowls hands-off.
• Meal prep containers: glass meal prep containers for packing lunches.

30 GLUTEN FREE HIGH PROTEIN MEALS

Every recipe serves 4. The protein in each title is per serving and is added up from the ingredients listed.

🥗 Gluten Free High Protein Lunches

Easy to pack, and most are fine cold.

1. Chicken Burrito Bowls (55g Protein)

Chicken, rice, black beans, corn and salsa packed into bowls.

Use homemade taco seasoning to be sure it’s gluten free.

Ingredients:

• 1.75 lb chicken breast
• 3/4 cup dry rice
• 1 can black beans
• 1 cup corn
• 1 cup salsa

Instructions:

1. Cook rice.
2. Cook seasoned chicken and dice.
3. Divide rice, beans, corn and chicken into 4 containers.
4. Add salsa.

Serves: 4 | Protein: about 55g per serving | Keeps: 3 to 4 days in the fridge

2. Tuna Stuffed Avocados (29g Protein)

Greek yogurt tuna salad piled into avocado halves.

Squeeze lemon on the avocado so it doesn’t brown.

Ingredients:

• 4 cans (5 oz) tuna
• 2 avocados
• 1/3 cup Greek yogurt
• Celery, lemon, dill

Instructions:

1. Mix tuna, yogurt, celery and dill.
2. Halve and pit the avocados.
3. Fill with tuna salad.
4. Season and serve.

Serves: 4 | Protein: about 29g per serving | Keeps: 3 to 4 days in the fridge

3. Greek Chicken Quinoa Salad (46g Protein)

Quinoa with chicken, cucumber, tomatoes, olives and feta.

It holds up 4 days, so make a big batch.

Ingredients:

• 1.5 lb chicken breast
• 3/4 cup dry quinoa
• 1/2 cup feta
• Cucumber, tomatoes, olives
• 1 tbsp olive oil, lemon

Instructions:

1. Cook quinoa and cool.
2. Cook and dice chicken.
3. Toss with vegetables, feta and dressing.
4. Chill.

Serves: 4 | Protein: about 46g per serving | Keeps: 3 to 4 days in the fridge

4. Egg Roll in a Bowl with Turkey (34g Protein)

Ground turkey and coleslaw mix with garlic, ginger and tamari.

Tamari keeps it gluten free.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 1 bag coleslaw mix
• 3 tbsp tamari
• 1 tbsp sesame oil
• Garlic, ginger

Instructions:

1. Brown turkey with garlic and ginger.
2. Add coleslaw mix.
3. Cook 5 minutes.
4. Stir in tamari and sesame oil.

Serves: 4 | Protein: about 34g per serving | Keeps: 3 to 4 days in the fridge

5. Chicken Salad Lettuce Wraps (42g Protein)

Creamy chicken salad with grapes and celery wrapped in butter lettuce.

Greek yogurt keeps it light and high protein.

Ingredients:

• 1.5 lb cooked chicken breast
• 1/2 cup Greek yogurt
• 1 cup grapes
• Celery, butter lettuce

Instructions:

1. Dice chicken.
2. Mix with yogurt, grapes and celery.
3. Spoon into lettuce leaves.
4. Pack the lettuce separately.

Serves: 4 | Protein: about 42g per serving | Keeps: 3 to 4 days in the fridge

6. Shrimp and Avocado Rice Paper Bowls (43g Protein)

Shrimp, rice, avocado, cucumber and a tamari lime dressing.

Buy cooked shrimp for a no-cook lunch.

Ingredients:

• 1.5 lb cooked shrimp
• 3/4 cup dry rice
• 1 avocado
• 1 cup edamame
• 2 tbsp tamari, lime

Instructions:

1. Cook rice and cool.
2. Divide into bowls.
3. Top with shrimp, avocado and edamame.
4. Drizzle tamari lime dressing.

Serves: 4 | Protein: about 43g per serving | Keeps: 3 to 4 days in the fridge

7. Turkey and Cheese Roll Up Boxes (33g Protein)

Gluten free deli turkey rolled around cheese with veggies and fruit.

Check that the deli turkey is labeled gluten free.

Ingredients:

• 1 lb gluten free deli turkey
• 4 cheese sticks
• 4 hard-boiled eggs
• Cucumber, grapes

Instructions:

1. Roll turkey around cheese sticks.
2. Halve the eggs.
3. Pack with cucumber and grapes.
4. Chill.

Serves: 4 | Protein: about 33g per serving | Keeps: 3 to 4 days in the fridge

8. Black Bean and Quinoa Stuffed Peppers (35g Protein)

Peppers stuffed with quinoa, black beans, ground turkey and cheese.

Make them on Sunday, they reheat well.

Ingredients:

• 1 lb 93% lean ground turkey
• 1/2 cup dry quinoa
• 1 can black beans
• 4 bell peppers
• 1/2 cup cheddar

Instructions:

1. Cook quinoa.
2. Brown turkey and mix with quinoa, beans and salsa.
3. Fill halved peppers.
4. Top with cheese and bake at 375°F for 25 minutes.

Serves: 4 | Protein: about 35g per serving | Keeps: 3 to 4 days in the fridge

9. Salmon Potato Salad (38g Protein)

Flaked salmon, baby potatoes, green beans and eggs with a Dijon dressing.

Use leftover salmon or canned salmon.

Ingredients:

• 1.25 lb cooked salmon
• 1 lb baby potatoes
• 4 eggs
• 1/2 lb green beans
• Dijon, olive oil, lemon

Instructions:

1. Boil potatoes and green beans.
2. Boil eggs.
3. Flake salmon.
4. Toss with Dijon dressing.

Serves: 4 | Protein: about 38g per serving | Keeps: 3 to 4 days in the fridge

10. Cottage Cheese Chicken Bowls (47g Protein)

Cottage cheese, sliced chicken, cucumber, tomatoes and everything seasoning.

Everything bagel seasoning is usually gluten free, but check the label.

Ingredients:

• 1.25 lb cooked chicken breast
• 2 cups cottage cheese
• 1 cucumber, 1 pint cherry tomatoes
• Everything seasoning

Instructions:

1. Divide cottage cheese into bowls.
2. Add sliced chicken.
3. Top with vegetables.
4. Sprinkle seasoning.

Serves: 4 | Protein: about 47g per serving | Keeps: 3 to 4 days in the fridge

11. Thai Peanut Chicken Rice Noodle Salad (45g Protein)

Rice noodles, chicken, cabbage and carrots in a peanut lime dressing.

Rice noodles are naturally gluten free.

Ingredients:

• 1.5 lb chicken breast
• 6 oz rice noodles
• 2 cups shredded cabbage
• 3 tbsp peanut butter
• 2 tbsp tamari, lime

Instructions:

1. Soak noodles.
2. Cook and slice chicken.
3. Whisk peanut butter, tamari and lime.
4. Toss with vegetables.

Serves: 4 | Protein: about 45g per serving | Keeps: 3 to 4 days in the fridge

12. Southwest Egg Muffins (29g Protein)

Egg muffins with peppers, black beans and cheese.

Two muffins plus fruit makes an easy lunch.

Ingredients:

• 12 eggs
• 1/2 cup cottage cheese
• 1/2 can black beans
• 1/2 cup cheddar
• Peppers, onion

Instructions:

1. Whisk eggs and cottage cheese.
2. Fill a muffin tin with vegetables and beans.
3. Pour in eggs and top with cheese.
4. Bake at 350°F for 22 minutes.

Serves: 4 | Protein: about 29g per serving | Keeps: 3 to 4 days in the fridge

13. Steak and Sweet Potato Bowls (40g Protein)

Seared steak, roasted sweet potatoes and greens with chimichurri.

Cook the steak to medium so it stays tender when reheated.

Ingredients:

• 1.5 lb sirloin
• 2 sweet potatoes
• Spinach
• 1 tbsp olive oil, parsley, garlic, lemon

Instructions:

1. Roast sweet potato cubes at 425°F for 25 minutes.
2. Sear and slice steak.
3. Blend parsley, garlic, oil and lemon.
4. Build bowls.

Serves: 4 | Protein: about 40g per serving | Keeps: 3 to 4 days in the fridge

14. Lentil and Chicken Soup (53g Protein)

Chicken, lentils and vegetables in a lemony broth.

Use gluten free broth.

Ingredients:

• 1.5 lb chicken breast
• 1 cup dry lentils
• 6 cups gluten free broth
• Carrots, celery, onion, lemon

Instructions:

1. Simmer chicken, lentils and vegetables in broth 25 minutes.
2. Shred chicken.
3. Return to pot.
4. Add lemon.

Serves: 4 | Protein: about 53g per serving | Keeps: 3 to 4 days in the fridge

15. Shrimp Ceviche Tostadas (38g Protein)

Lime marinated shrimp with tomato, onion and avocado on corn tostadas.

Use cooked shrimp for a safer, faster version.

Ingredients:

• 1.5 lb cooked shrimp, chopped
• 8 corn tostadas
• 1 avocado
• Tomato, red onion, cilantro, limes

Instructions:

1. Toss shrimp with lime, tomato, onion and cilantro.
2. Chill 20 minutes.
3. Spoon onto tostadas.
4. Top with avocado.

Serves: 4 | Protein: about 38g per serving | Keeps: 3 to 4 days in the fridge

🍽️ Gluten Free High Protein Dinners

Weeknight dinners with real protein.

16. Korean Beef Lettuce Wraps (35g Protein)

Sweet garlic ground beef with tamari in lettuce cups.

Serve over rice if you want it more filling.

Ingredients:

• 1.5 lb 93% lean ground beef
• 3 tbsp tamari
• 1 tbsp honey
• Butter lettuce, green onions, sesame

Instructions:

1. Brown beef with garlic.
2. Add tamari, honey and ginger.
3. Simmer 3 minutes.
4. Spoon into lettuce.

Serves: 4 | Protein: about 35g per serving | Keeps: 3 to 4 days in the fridge

17. Chickpea Pasta with Meat Sauce (42g Protein)

Chickpea pasta in a lean beef marinara.

Chickpea pasta cooks fast, so check it early.

Ingredients:

• 8 oz chickpea pasta
• 1.5 lb 93% lean ground beef
• 1 jar marinara
• 1/4 cup parmesan

Instructions:

1. Cook pasta.
2. Brown beef.
3. Simmer with marinara 10 minutes.
4. Toss with pasta and parmesan.

Serves: 4 | Protein: about 42g per serving | Keeps: 3 to 4 days in the fridge

18. Baked Cod with Lemon Potatoes (44g Protein)

Cod and potatoes baked with lemon, garlic and parsley.

Cod cooks in 12 minutes, so give the potatoes a head start.

Ingredients:

• 2 lb cod
• 1.5 lb baby potatoes
• 1 tbsp olive oil
• Lemon, garlic, parsley

Instructions:

1. Roast potatoes 20 minutes at 425°F.
2. Add cod.
3. Bake 12 minutes.
4. Finish with lemon.

Serves: 4 | Protein: about 44g per serving | Keeps: 3 to 4 days in the fridge

19. Chicken Enchilada Stuffed Sweet Potatoes (53g Protein)

Baked sweet potatoes filled with enchilada chicken and cheese.

Microwave the sweet potatoes to save 40 minutes.

Ingredients:

• 1.75 lb chicken breast
• 4 sweet potatoes
• 1 cup enchilada sauce
• 1/2 cup cheddar

Instructions:

1. Bake sweet potatoes.
2. Cook and shred chicken with sauce.
3. Fill potatoes.
4. Top with cheese and broil.

Serves: 4 | Protein: about 53g per serving | Keeps: 3 to 4 days in the fridge

20. Garlic Butter Steak Bites and Mashed Potatoes (56g Protein)

Seared sirloin bites in garlic butter with creamy mashed potatoes.

Use Greek yogurt in the mash for extra protein.

Ingredients:

• 2 lb sirloin, cubed
• 1.5 lb potatoes
• 1/2 cup Greek yogurt
• 2 tbsp butter, garlic

Instructions:

1. Boil and mash potatoes with yogurt.
2. Sear steak bites 3 minutes.
3. Add butter and garlic.
4. Serve over mash.

Serves: 4 | Protein: about 56g per serving | Keeps: 3 to 4 days in the fridge

21. Chicken Curry with Rice (56g Protein)

Chicken in a coconut curry sauce over rice.

Most curry pastes are gluten free, but check.

Ingredients:

• 2 lb chicken breast
• 1 can light coconut milk
• 2 tbsp curry paste
• 3/4 cup dry rice
• Spinach

Instructions:

1. Cook rice.
2. Brown chicken.
3. Add curry paste and coconut milk and simmer 12 minutes.
4. Stir in spinach.

Serves: 4 | Protein: about 56g per serving | Keeps: 3 to 4 days in the fridge

22. Turkey Stuffed Zucchini Boats (42g Protein)

Zucchini halves filled with turkey marinara and mozzarella.

Scoop the zucchini and add the flesh to the filling.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 4 zucchini
• 1 cup marinara
• 1 cup mozzarella

Instructions:

1. Halve and scoop zucchini.
2. Brown turkey with marinara.
3. Fill and top with cheese.
4. Bake at 400°F for 20 minutes.

Serves: 4 | Protein: about 42g per serving | Keeps: 3 to 4 days in the fridge

23. Shrimp and Grits (53g Protein)

Cajun shrimp over cheesy grits.

Grits are corn, so they’re naturally gluten free.

Ingredients:

• 2 lb shrimp
• 3/4 cup dry grits
• 1/2 cup cheddar
• 1 cup milk
• Cajun seasoning, garlic

Instructions:

1. Cook grits in milk and water.
2. Stir in cheese.
3. Cook seasoned shrimp 3 minutes.
4. Spoon over grits.

Serves: 4 | Protein: about 53g per serving | Keeps: 3 to 4 days in the fridge

24. Chicken Fajita Sheet Pan with Corn Tortillas (58g Protein)

Chicken and peppers roasted on one pan and served in corn tortillas.

Warm the tortillas in a dry skillet so they don’t crack.

Ingredients:

• 2 lb chicken breast
• 3 bell peppers, 1 onion
• 12 corn tortillas
• 1 tbsp oil, GF fajita seasoning

Instructions:

1. Slice chicken and vegetables.
2. Toss with oil and seasoning.
3. Roast at 425°F for 20 minutes.
4. Serve in warm tortillas.

Serves: 4 | Protein: about 58g per serving | Keeps: 3 to 4 days in the fridge

25. Beef and Bean Chili (46g Protein)

Lean beef chili with kidney beans and tomatoes.

Plain chili powder is gluten free; some blends aren’t.

Ingredients:

• 1.5 lb 93% lean ground beef
• 2 cans kidney beans
• 1 can crushed tomatoes
• Onion, pepper, chili powder, cumin

Instructions:

1. Brown beef with onion and pepper.
2. Add spices, beans and tomatoes.
3. Simmer 25 minutes.
4. Top with cheese or yogurt.

Serves: 4 | Protein: about 46g per serving | Keeps: 3 to 4 days in the fridge

26. Pesto Salmon with Roasted Vegetables (43g Protein)

Salmon topped with pesto and roasted with zucchini and tomatoes.

Use a thin layer of pesto so it doesn’t burn.

Ingredients:

• 1.75 lb salmon
• 2 tbsp pesto
• 2 zucchini
• 1 pint cherry tomatoes

Instructions:

1. Spread pesto on salmon.
2. Arrange with vegetables on a sheet pan.
3. Roast at 400°F for 14 minutes.
4. Serve.

Serves: 4 | Protein: about 43g per serving | Keeps: 3 to 4 days in the fridge

27. Chicken and Rice Casserole (62g Protein)

Chicken, rice and broccoli in a cheesy sauce without canned soup.

Cornstarch thickens the sauce instead of flour.

Ingredients:

• 1.75 lb chicken breast
• 1 cup dry rice
• 4 cups broccoli
• 1 cup cheddar
• 2 cups GF broth + 1 cup milk

Instructions:

1. Mix rice, broth, milk and cornstarch in a dish.
2. Add diced chicken and broccoli.
3. Cover and bake at 375°F for 50 minutes.
4. Top with cheese and bake 5 minutes.

Serves: 4 | Protein: about 62g per serving | Keeps: 3 to 4 days in the fridge

28. Turkey Burgers with Sweet Potato Fries (42g Protein)

Juicy turkey burgers in lettuce wraps with baked sweet potato fries.

Use lettuce or gluten free buns.

Ingredients:

• 1.75 lb 93% lean ground turkey
• 2 sweet potatoes
• 4 slices cheddar
• Lettuce, tomato

Instructions:

1. Cut and bake fries at 425°F for 25 minutes.
2. Form 4 patties and cook 5 minutes per side.
3. Add cheese.
4. Serve in lettuce.

Serves: 4 | Protein: about 42g per serving | Keeps: 3 to 4 days in the fridge

29. Chicken Souvlaki with Tzatziki (59g Protein)

Lemon oregano chicken skewers with tzatziki, rice and salad.

Soak wooden skewers 20 minutes first.

Ingredients:

• 2 lb chicken breast
• 3/4 cup Greek yogurt
• 3/4 cup dry rice
• 1 cucumber, lemon, oregano

Instructions:

1. Marinate chicken in lemon and oregano.
2. Thread and grill 10 minutes.
3. Mix yogurt with grated cucumber.
4. Serve with rice.

Serves: 4 | Protein: about 59g per serving | Keeps: 3 to 4 days in the fridge

30. Shrimp Pad Thai (40g Protein)

Rice noodles with shrimp, egg and peanuts in a tamari lime sauce.

Have everything prepped, it cooks in 5 minutes.

Ingredients:

• 1.5 lb shrimp
• 6 oz rice noodles
• 3 eggs
• 3 tbsp tamari, 1 tbsp honey
• Peanuts, lime, bean sprouts

Instructions:

1. Soak noodles.
2. Cook shrimp and push aside.
3. Scramble eggs.
4. Add noodles and sauce and toss.

Serves: 4 | Protein: about 40g per serving | Keeps: 3 to 4 days in the fridge

FAQ

Is rice gluten free?

Yes. Plain white and brown rice are naturally gluten free. Seasoned mixes may not be.

What is the best gluten free pasta for protein?

Chickpea and lentil pastas have about 11 to 14g of protein per serving.

Is quinoa gluten free?

Yes. Rinse it before cooking to remove the bitter coating.

Are these safe for celiac?

They use gluten free ingredients, but always check labels for certified gluten free products and avoid cross-contact.

Can I meal prep these?

Yes. Most keep 3 to 4 days in the fridge. Add avocado and dressings the day you eat.

Keep tamari, corn tortillas, rice and a GF pasta in the pantry and you can make almost every meal on this list.

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