32 Gluten-Free Meal Prep Recipes (under $3 per serving)

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These tasty gluten-free meal prep recipes are tasty and budget-friendly! If you’re simply looking to reduce your gluten intake or are celiac, I have plenty of delicious recipes for you. 

Most of these recipes take 10 minutes or less to prep which will save you a ton of time. If you’re new to meal prep, make sure to read my meal prep beginners guide.

Frequently Asked Questions

What is Gluten, and What does it do?

Gluten is a protein naturally found in some grains, including wheat, barley, and rye. Gluten helps food maintain its shape by acting as gluten that holds food together. This is why pizza dough is much more elastic when made with gluten flour.

Which Popular Foods Contain Gluten?

There are a lot of popular foods and drinks that are likely to contain gluten. Practically anything that uses wheat flour is made with gluten; this includes….

• Beer (usually contains barely)
• Bread and Croutons
• Cakes and Pies
• Cereals
• Cookies
• Pasta
• Ready-Made Sauces
• Soups, Bouillon and Soup Mixes

What Grains to Avoid, and Which are Fine

It can be confusing knowing which grains are gluten and which are gluten-free. I’ve created this list so that you can see them at a glance

32 Gluten-Free Meal Prep Recipes (under $3 per serving)   

Now, enjoy this delicious range of gluten-free recipes that are perfect for meal prep! 

Gluten-Free Breakfast Meal Prep Ideas

1. Banana Bread Overnight Oats 

Prep Time: 5 Minutes

Banana bread overnight oats give you all your favorite banana bread flavors, but in easy overnight oats form.

2. Apple Cinnamon Baked Oatmeal

Prep Time: 5 Minutes

Apple cinnamon baked oatmeal is a healthy breakfast option that can be precooked to make your morning routine even easier. This recipe is vegan, gluten-free, and filled with warm, delicious cinnamon apples in every bite!

3. Air Fryer Egg Bites

Prep Time: 6 Minutes

Air fryer egg bites with spinach, peppers and goat cheese are low carb and keto friendly. You’ll be making this easy and tasty air fryer breakfast recipe weekly!

4. Healthy Mini Mexican Frittatas

Prep Time: 10 Minutes

Mini Mexican frittatas are loaded with eggs, cheese, and veggies to make the perfect healthy egg breakfast. Once you try this baked healthy frittata recipe, you’ll make them once a week!

5. Breakfast Egg Muffins

Prep Time: 5 Minutes

This recipe for breakfast egg muffins is an easy grab-and-go option for busy mornings. Egg muffins are loaded with bacon, cheddar cheese, and spinach and are packed with plenty of protein!

6. Layered Chocolate Peanut Butter Overnight Oats

Prep Time: 10 Minutes

This chocolate and peanut butter overnight oats recipe takes breakfast on the go to the next level. They’re easy to make, come together in a single jar in under 10 minutes, and are gluten-free with vegan options.

Gluten-Free Lunch & Dinner Meal Prep Ideas

7. Quinoa and Mediterranean Roasted Vegetables

Prep Time: 10 Minutes

This quinoa and roasted vegetables are tasty and super healthy! It’s vegan and gluten-free, packed with delicious roasted vegetables, high in healthy fats and complex carbohydrates, while still low in saturated fats. A real tasty recipe to add to your mediterranean meal prep!

8. Chana Masala

Prep Time: 10 Minutes

Made in under 30 minutes, this Chana Masala is sure to please. A simple chickpea stew that is budget-friendly and packed with tasty spiced flavor.

9. Korean Ground Beef with Rice

Prep Time: 5 Minutes

Korean ground beef rice bowls are a quick and easy recipe ready in less than 20 minutes. Ground beef is spiced with garlic and ginger over greens and rice, then topped with a spicy mayo sauce. A great recipe for meal prepping!

10. Lamb Korma

Prep Time: 20 Minutes

This lamb korma is an easy classic Indian dish made with aromatic spices and a creamy cashew-based sauce. The lamb is marinated in dairy-free coconut yogurt that results in tender pieces of meat that practically melt in your mouth.

11. Chicken Stuffed Poblano Peppers

Prep Time: 10 Minutes

These easy chicken stuffed poblano peppers are packed with melted cheese, black beans, and Mexican spices. They’re a low-carb, gluten-free meal with a decadent comfort food vibe.

12. Vegan Curried Tofu Fried Rice

Prep Time: 5 Minutes

This golden vegan curried tofu fried rice is customizable – add what you want. Make it your own favorite version! Pick the curry powder( spicy or mild) and vegetables you like.

13.  Sheet Pan Chicken Fajitas

Prep Time: 5 Minutes

This easy sheet pan chicken fajitas dish comes together in less than 30 minutes for the perfect, healthy weeknight meal! It’s perfect for feeding the whole family or for meal prep!

14. Mexican Quinoa Salad

Prep Time: 15 Minutes

This Mexican quinoa salad is full of fluffy quinoa, crunchy vegetables, and a sweet and tangy dressing. Meal prep it for lunch or dinner for a deliciously satisfying meal.

15. Low Carb Keto Lasagna with Crepini

Prep Time: 20 Minutes

This lasagna is gluten-free and low-carb, containing just 4 grams of net carbs per serving! It is hearty, cheesy, & comforting, just like every good lasagna should be.

16. Roasted Lemon Rosemary Chicken with Potatoes

Prep Time: 10 Minutes

This roasted lemon rosemary chicken with potatoes takes minimal effort and uses simple ingredients! The chicken is perfectly juicy, the sauce is bright and lemony, and every bite is better than the last.

17. Turkish Red Lentil Soup

Prep Time: 10 Minutes

This traditional Turkish lentil soup, also called Mercimek çorbası is a uniquely fragrant, cozy, and satisfying soup perfect for chilly days. You can make it in no time and enjoy lunch or a hearty dinner. This soup is vegan and gluten-free.

18. Vegan Butternut Squash Curry With Coconut Milk

Prep Time: 15 Minutes

This vegan butternut squash curry features nutty and sweet butternut squash, crunchy cauliflower, and bell peppers cooked in a flavorful coconut milk sauce. This healthy fall-inspired dish is quick, easy, and great for lunch or dinner.

Gluten-Free Instant Pot and Crockpot Meal Prep Ideas

19. Slow Cooker Bolognese

Prep Time: 5 Minutes

This slow cooker bolognese is perfect for getting started in the morning before work, taking just 5 minutes to prep. It’s high in protein, great for meal prepping, and is dirt cheap, costing just $1.65 per portion.

20. Slow Cooker Chipotle Bean Chili

Prep Time: 5 Minutes

All you need is a slow cooker, a handful of ingredients, and 5 minutes to prep. This healthy bean chili is also high in protein, vegan, and low in calories. It’s perfect for cooking in a big batch and meal prepping, costing just $1.61 per serving.

21. Crockpot Glazed Chicken Teriyaki

Prep Time: 5 Minutes

This easy crockpot chicken teriyaki has a delicious sweet & sticky glaze that’s made with no refined sugars. The chicken is slow-cooked until tender and lets all teriyaki stock infuse into the meat. It’s a healthier twist on a traditional teriyaki sauce so that you can enjoy a guilt-free pleasure.

22. Vegetable Tikka Masala

Prep Time: 5 Minutes

This slow cooker creamy vegetable tikka masala is made with caramelized onions, hot peppers, tomato sauce, and cream or coconut cream.

23. Instant Pot White Bean Soup

Prep Time: 5 Minutes

Instant Pot white bean soup is a tasty, comforting soup ready in less than a half-hour. The perfect cold-weather dish! Serve it with some bread for a tasty, wholesome meal.

24. Instant Pot Turkey Chili

Prep Time: 10 Minutes

Gluten-free Instant Pot turkey chili is the perfect meal for meal prep. It is delicious, fast, and simple to make and will last up to 5 days in the fridge!

25. Instant Pot Tuna Casserole

Prep Time: 5 Minutes

Enjoy the delicious, creamy textures of a classic with this instant pot tuna casserole. A dish of mushroom sauce and al dente pasta that you can prepare ahead of time for easy reheating.

Gluten-Free Meal Prep Snack Ideas

26. Gingerbread Baked Oatmeal

Prep Time: 5 Minutes

Easy gingerbread baked oatmeal made with rolled oats and warming spices makes the perfect holiday-baked oatmeal recipe. Made with only a handful of ingredients and in one bowl, it is excellent for a healthy meal prep snack.

27. Pumpkin Chocolate Chip Protein Muffins

Prep Time: 5 Minutes

These pumpkin chocolate chip protein muffins are made in the blender with oats, pumpkin, Greek yogurt, protein powder, pumpkin spice, and chocolate chips! High protein and low carb and only 122 calories with 7 grams of protein per muffin!

28. Almond Flour Banana Muffins

Prep Time: 5 Minutes

These almond flour banana muffins are super moist and fluffy! They are so light, made with eight ingredients, and come together in under 25 minutes. They are healthy, low carb, and gluten-free.

29. Mango Chia Pudding

Prep Time: 10 Minutes

This mango chia pudding is made with coconut milk for a creamy, easy, delicious snack that’s also dairy-free! It only takes a few minutes to whip up; then, you just let it sit in the fridge until you’re ready to eat.

30. No-Bake Almond Butter Energy Balls

Prep Time: 8 Minutes

These no-bake almond butter energy balls are filled with almond butter, oats, coconut, and dark chocolate chips! These bites are the perfect healthy meal prep snack.

31. Crunchy Cashew Sesame Bars or Squares

Prep Time: 20 Minutes

These easy cashew sesame bars or squares are simply delicious. Plus, everyone in the family will love them! They’re entirely gluten-free and easy to make paleo-friendly too.

32. Raw Chocolate Protein Balls

Prep Time: 10 Minutes

Easy raw chocolate balls that are no-bake make a perfect snack for meal prep! Use your favorite protein powder to make these tasty snacks in under 10 minutes.