13 Meals That Are Naturally Gluten-Free

Going gluten-free doesn’t require embarking on hour-long search and rescue missions for expensive GF pastas and breads. Plenty of healthy, flavor-packed meals are naturally gluten-free, super simple to make, and loaded with good-for-you nutrients. Here are 13 of our favorites.

Grilled Chicken with Asparagus and Quinoa

It’s looks and tastes like a grain, but quinoa is actually a seed—meaning it’s not only gluten-free but an excellent source of protein and fiber, says Bonnie Taub-Dix, R.D., a Sonima.com nutrition expert and author of Read It Before You Eat It. Pair it with grilled chicken and asparagus, and you’ll score even more good-for-you nutrients.

Related: 4 Gluten-Free Ways to Get the Nutritional Benefits of Whole Grains

Veggie Omelet

Think beyond the cereal bowl. Veggie omelets are the perfect way to start your day. Use your imagination. Mushrooms are packed with vitamin D; broccoli, cauliflower, and tomatoes are cancer-fighting machines; and bell peppers curb inflammation, says Taub-Dix. Bonus: Research shows that women who eat high-protein breakfasts stay fuller longer and eat fewer calories during the rest of the day than those who eat breakfasts that are low in protein.

Sautéed Tofu with Mixed Veggies

A natural source of complete protein, tofu can help reduce cholesterol levels, aid in weight loss, and supply a healthy dose of folate, calcium, magnesium, zinc, and vitamin K, according to Taub-Dix. While plain tofu is naturally gluten-free, be sure to read your package’s label before you buy; some processed varieties do contain gluten, she says. Pair it with your favorite veggies for an added crunch.

Caprese Salad

“In my book, the combination of tomatoes, mozzarella, basil, and olive oil is a winner anytime,” says nutritionist Rania Batayneh, M.P.H., author of The One One One Diet. With a balanced combination of protein, healthy fats, and gluten-free carbs, this simple summertime dish will keep you full for hours, she says. Plus, it’s packed with inflammation-fighting antioxidants and calcium. For some extra vitamins and minerals, try serving it atop a bed of greens, suggests Taub-Dix.

Seafood Kabobs

The perfect gluten-free pick for any backyard barbecue, kabobs have got it going on. To keep your calorie count in check while maxing out your omega-3 and antioxidant intake, skewer some shrimp and scallops with your favorite combination of hearty veggies, like zucchini, mushrooms, onions, and bell peppers, says Taub-Dix.

Greek Salad

If you want to reap the benefits of a Mediterranean diet—including reduced inflammation, a healthier weight, and a lower risk of heart disease—a Greek salad is the perfect way to start, says Batayneh. Simply toss together some chopped tomatoes, Persian cucumbers, onions, kalamata olives, and feta cheese. Serve over greens, and sprinkle with EVOO.

Hummus and Veggie Lettuce Wraps

Whether or not you’re cutting out gluten, lettuce wraps are huge right now. Slather a large lettuce leaf—we recommend butter lettuce—with hummus. Then fill with some avocado, sliced bell peppers, and other veggies for some good crunch, and wrap right up, says Jaime Mass, M.S, R.D. You’ll have a handful of antioxidants, protein, and filling fiber.

Greek Yogurt Parfait with Puffed Rice Cereal and Berries

Here’s a gluten-free breakfast that requires zero cooking whatsoever. Just mix together some Greek yogurt, puffed rice cereal (did we mention rice is GF?), and your favorite berries, recommends Mass. Between its protein, fiber, and healthy dose of vitamins, this parfait has true staying power.

Potato Salad with Grilled Chicken

Take your potato salad from side- to main-dish status by adding in chopped veggies and grilled chicken, recommends Taub-Dix. Remember, cutting gluten doesn’t have to mean cutting carbs. After all, one medium potato has more potassium than two bananas, she says.

Black Bean Quinoa Salad

A great alternative to a typical rice bowl, this salad is a veritable protein- and fiber-powerhouse, says Batayneh. Combine cooked quinoa and black beans, and serve atop mixed greens with salsa and avocado slices. Perfect for summer cookouts.

Sautéed Eggplant with Fava Beans and Feta

A favorite of vegetarians everywhere, eggplant is packed with fiber and contains shockingly few calories—only 20 per cup. For a protein boost, sauté and serve it up salad-style with fava beans and feta cheese, says Batayneh.

Beet Salad

With beets (duh), goat cheese, and walnuts, beet salad is about as simple and fresh as any meal gets. “The combination of healthy carbohydrates and fats in this dish are a win-win,” says Batayneh. “Another bonus, this brightly ruby-colored salad is full of antioxidants.”

Baked Salmon with Brussels Sprouts and Sweet Potatoes

Where would any healthy food roundup be without this dish? While salmon is an excellent source of protein and heart-healthy omega-3 fatty acids, Brussels are packed with vitamin C and folate, and sweet potatoes are crazy rich in fiber, vitamin A, and potassium, making them quite the power couple, says Taub-Dix. Sprinkle your spuds with cinnamon if you’re craving something sweet and even more antioxidant-packed, says Batayneh. – Yahoo! Health

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