Skip to main content
Pediatric Health

Tips and Tricks for Packing a Gluten Free-Dairy Free Lunch

School is back and session, and like most parents you are probably struggling with what to

Dr. Carrie Rittling

pack in your child’s lunch.  Here are some tips and tricks to make packing lunches a breeze.  Tips and tricks for gluten and dairy free sandwiches.

Try using a gluten free bread, Sprout’s and Whole Foods have an excellent selection of gluten free breads.

Try using a brown rice tortilla or gluten free deli meat to make a wrap.  Fill the sandwich or wrap with deli meat (be sure to read the ingredients as many deli meats are not gluten free) lettuce, shredded carrots, and avocado slices.  Instead of cheese use a vegan mayo, available at most health food stores, your child’s favorite dressing or hummus.  Try a little variety with the sandwiches.  Use almond butter, peanut butter, or cashew butter with jam or bananas.

Take your child’s favorite pasta salad recipe and give it a make over.  Use a gluten free pasta, like brown rice or quinoa.  Cook according to the package directions and use the same way you would use the cooked wheat pasta.

Use quinoa instead of wheat pasta.  Cook the quinoa according to the package directions and use the same way you would use the cooked wheat pasta.  Replace the mayo with a vegan mayo, this way there is no need to keep the salad cold.

Tips and tricks for packing the snacks.

Try packing a soy/coconut/almond milk yogurt.  Use the plain or vanilla and add some frozen fruit to it.  The frozen fruit will help keep the yogurt cold until lunch time.  Pack some fruit like grapes, apple slices, or orange slices.

Pack some veggies like sugar snap peas, cucumber slices, carrot or celery sticks.  If your child does not like their veggies, add something to dip their veggies in like hummus, or their favorite salad dressing.

I would love to hear some of your tips and tricks, feel free to post your ideas!