6 Easy, Gluten-Free Vegan Recipes | Healthy Lunch Ideas (2024)

FAQs

What can I eat if I'm vegan and gluten-free? ›

Staples such as fruits, vegetables, legumes, lentils, nuts, and seeds are naturally free from gluten. Instead of eating cereals for breakfast, aim for a bowl of oatmeal, chia pudding, or soygurt with homemade granola. For dinner, replace pasta with rice, beans, or lentils, and add some tofu or tempeh on the side.

Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken. You can buy it in many health food supermarkets, or you can make it yourself. It's typically made out of vital wheat gluten, an ingredient that has a similar texture to flour but is mostly, well, gluten.

All you need to do is avoid animal products and anything with gluten. It may be tricky to find certain things—a gluten-free vegan pizza that you enjoy, for example—but, it's fairly unrestrictive except for severe cases where you must avoid any foods that aren't made in a dedicated gluten-free environment.

Amaranth and quinoa —at about 8 to 9 grams of protein per cup of cooked grain—are among your best bets for packing in the protein. Other whole grains including millet (6g of protein per cup),2 buckwheat (6g of protein per cup), and teff (10g of protein per cup),3 make for good vegan and gluten-free options.

You can be on a gluten-free vegan diet, where you are eliminating animal protein, eggs, dairy, and fish, as you would as a vegan, but you'd also have to get rid of gluten-containing grains, such as wheat and rye, as well as some oats (you need to check labels to make sure they say gluten-free, as some oats can have ...

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

Yes, all rice (in its natural form) is gluten-free. Rice is one of the most popular gluten-free grains for people with celiac disease. Many gluten-free packaged goods are made with rice flour instead of wheat flour.

Following a vegan diet with CD is very possible once you know how. Instead of wheat pasta and breads, my cupboards are filled with brown rice pasta and buckwheat pasta, quinoa and egg-free gluten-free bread. Instead of cow's milk, I use a diverse range of alternative milks including soya, almond, rice, even hemp!

Will I lose weight on a gluten-free vegan diet? ›

A long term goal of eating a whole-foods, plant-based diet is an important part of healthy living. This type of diet may also encourage weight loss (and a better sense of well-being) because overall calorie intake may decrease. If you were overweight before starting a gluten-free diet, your weight loss may be welcome.

Hummus is usually gluten-free, but not always. Traditional hummus is naturally gluten-free as are most brands such as Sabra Hummus. There are reports out there of certain brands either including flour in their hummus or just declaring that their hummus may contain wheat and/or is made on shared equipment.

Foods that do not include gluten and dairy include chicken, fish, legumes, meat, fruits, vegetables, potatoes, rice, corn, and products specifically labels "gluten and dairy-free."

Focus on Whole Foods: Encourage individuals to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense options are lower calorie density and rich in fiber, vitamins, and minerals, supporting weight loss and overall health.