Meal prepping is a great way to stay on top of your healthy eating, but if you’re gluten-free, avoiding cross-contamination is key.
Even a tiny bit of gluten can cause problems.
This guide shares easy tips to keep your meals safe, from prepping to storing.
Stress-free, gluten-free meal prep that’s tasty and worry-free!
8 Top Tips For Gluten-Free Meal Prep & Safe Handling
Meal prepping gluten-free meals is simple with the right tips!
To help you avoid cross-contamination, here are eight tips for gluten-free meal prep.
These easy tricks will ensure your food stays delicious and 100% gluten-free.
Also, here’s a handy table showing prep time, cook time and serving for each dish.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Chicken and Broccoli Stir-Fry | 15 mins | 15 mins | 4 |
| 2. Quinoa and Vegetable Salad | 10 mins | 20 mins | 4 |
| 3. Lemon Garlic Salmon with Asparagus | 10 mins | 15 mins | 4 |
| 4. Turkey and Sweet Potato Hash | 15 mins | 25 mins | 4 |
| 5. Gluten-Free Lasagna | 30 mins | 45 mins | 6 |
| 6. Gluten-Free Chicken Salad | 10 mins | 15 mins | 4 |
| 7. Shrimp Scampi with Zoodles | 10 mins | 10 mins | 4 |
| 8. Turkey and Cranberry Salad | 10 mins | 10 mins | 4 |
Recipe 1 – Chicken And Broccoli Stir-Fry
A quick and tasty stir-fry packed with protein and veggies!
Ingredients
- 500g chicken breast, cubed
- 1 large broccoli, cut into florets
- 1 red bell pepper, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tbsp tomato paste
- 1 tbsp potato starch
- 1 tsp paprika
- Salt and pepper to taste
- 2 tbsp vegetable oil
Instructions
Step 1: Heat the oil in a big pan over medium heat. Toss in the chicken and cook until it’s golden brown.
Step 2: Add the onion and garlic, stirring until they smell amazing (about a minute).
Step 3: Throw in the broccoli and bell pepper and stir-fry for 5 minutes until they’re bright and happy.
Step 4: In a small bowl, mix the tomato paste, potato starch, paprika, salt, and pepper with 1/2 cup water.
Step 5: Pour the sauce over your stir-fry and simmer for 2-3 minutes until it thickens nicely.
Chef’s Tip: For extra flavour, drizzle with some sesame oil before serving!
Recipe 2 – Quinoa And Vegetable Salad
Quinoa’s fancy, but add a Polish soul with fresh dill and veggies!
Ingredients
- 1 cup quinoa (or swap for buckwheat if you’re feeling extra Polish)
- 1 cucumber, diced
- 1 tomato, chopped
- 1 red onion, finely sliced
- 1 handful fresh dill, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
Step 1: Cook the quinoa (or buckwheat) according to the package instructions, then let it cool.
Step 2: Grab a big bowl and mix the cucumber, tomato, onion, and dill.
Step 3: Add the cooled quinoa, then drizzle with olive oil and lemon juice.
Step 4: Sprinkle salt and pepper, give it a gentle toss, and you’re done.
Chef’s Tip: Sneak some pickled cabbage for a zing to make your taste buds dance.
Recipe 3 – Lemon Garlic Salmon With Asparagus
Salmon’s not your typical Polish catch, but with lemon and garlic, it’s as lively as a summer fair!
Ingredients
- 2 salmon fillets
- 1 bunch asparagus, trimmed
- 2 cloves garlic, minced
- 1 lemon, sliced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
Step 1: Preheat your oven to 200°C. Lay the salmon and asparagus on a baking sheet.
Step 2: Drizzle everything with olive oil, then sprinkle garlic, salt, and pepper.
Step 3: Place lemon slices on the salmon like little sunny hats.
Step 4: Bake for 15-20 minutes until the salmon flakes with a fork.
Chef’s Tip: Serve with mashed potatoes because no Polish plate is complete without it!
Recipe 4 – Turkey And Sweet Potato Hash
This hearty hash is like a cosy chat by the fire with your grandma: simple, warm, and gluten-free!
Ingredients
- 500g ground turkey
- 2 sweet potatoes, peeled and diced
- 1 onion, chopped
- 1 tsp smoked paprika
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
Step 1: Heat oil in a big skillet. Add sweet potatoes and cook for 10 minutes until they soften.
Step 2: Toss in the onion and turkey, cooking until the turkey’s browned and happy.
Step 3: Sprinkle in the paprika, salt, and pepper, then stir it together.
Chef’s Tip: Top with a fried egg for breakfast; it’s a Polish morning miracle!
Recipe 5 – Gluten-Free Lasagna
Indulge in classic Italian comfort food that is gluten-free and delicious!
Ingredients
- 250g gluten-free lasagna sheets (or sliced eggplant if you’re adventurous)
- 500g ground beef
- 1 jar gluten-free tomato sauce
- 250g ricotta cheese
- 1 egg
- 200g mozzarella, shredded
- Salt and pepper to taste
Instructions
Step 1: Preheat oven to 180°C. Cook lasagna sheets (if using) as the package directs.
Step 2: Brown the beef in a pan, stir in the tomato sauce, and mix for 10 minutes.
Step 3: Mix ricotta, egg, salt, and pepper until smooth.
Step 4: Layer sauce, lasagna sheets, ricotta mix, and mozzarella in a baking dish. Repeat until all the ingredients are used up.
Step 5: Bake for 30 minutes until it’s bubbling and golden.
Chef’s Tip: Let the lasagna sit for 10 minutes before serving to help it set perfectly.
Recipe 6 – Gluten-Free Chicken Salad
A fresh and creamy chicken salad that’s perfect for any occasion!
Ingredients
- 2 cooked chicken breasts, shredded
- 1 apple, diced
- 1 celery stalk, chopped
- 100g walnuts, chopped
- 3 tbsp gluten-free mayonnaise
- 1 tsp mustard
- Salt and pepper to taste
Instructions
Step 1: In a big bowl, toss together the chicken, apple, celery, and walnuts.
Step 2: Mix the mayo, mustard, salt, and pepper in a small bowl.
Step 3: Pour the dressing over the chicken mix and stir until everything’s coated.
Chef’s Tip: Use Greek yoghurt for a healthier, creamier dressing option.
Recipe 7 – Shrimp Scampi With Zoodles
A light, flavorful dish with zoodles and succulent shrimp!
Ingredients
- 250g shrimp, peeled and deveined
- 2 zucchinis, spiralised into noodles
- 3 cloves garlic, minced
- 2 tbsp butter
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
Step 1: Melt butter in a pan over medium heat. Add garlic and shrimp, and cook until the shrimp turns pink.
Step 2: Toss in the zoodles, lemon juice, salt, and pepper. Mix for 2-3 minutes until just tender.
Chef’s Tip: Don’t overcook the shrimp; they should be pink and tender!
Recipe 8 – Turkey And Cranberry Salad
A refreshing and festive salad, perfect for any time of the year!
Ingredients
- 250g cooked turkey, sliced
- 100g dried cranberries
- 1 handful of spinach leaves
- 1 avocado, sliced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions
Step 1: Layer the spinach, turkey, cranberries, and avocado in a big bowl.
Step 2: Drizzle with olive oil and balsamic vinegar.
Step 3: Add salt and pepper, then gently toss it together.
Chef’s Tip: Sprinkle some feta because cheese improves everything, right?
