Prepping gluten free packed lunches can be overwhelming, especially for parents of newly diagnosed children with coeliac disease.
What if your child is offered chocolate on the first day that contains gluten?
What if they trade their muesli bar at lunch?
How will they explain the complexities of coeliac disease and what gluten is?
We’re proud to support families in navigating these challenges, making sure that back-to-school time is as stress-free and inclusive as possible. We’ve teamed up with Coeliac Society of Ireland to create a Back to school hub, where you can find more helpful parent resources such as:
- Letter for teachers
- Parents factsheet
- Nutritional Factsheet
- Upcoming events and more through the Coeliac Ireland back to school hub.
Gluten Free Packed Lunch Ideas
Packing a gluten-free lunchbox doesn’t have to be a challenge. With a bit of creativity and planning, you can fill your child’s lunchbox with delicious, nutritious options that they’ll love.
Whether your child is newly diagnosed or you’re simply looking to mix things up, these ideas are sure to keep lunchtime exciting and worry-free. Certified by the nutritionists of Coeliac Ireland, here are 4 recipes for healthy and delicious gluten free packed lunch ideas:
Lemon and coriander patties with BFree Tiger Rolls
Chickpeas are a useful source of fibre and protein fresh herbs contribute polyphenols for antioxidant properties.
Ingredients
- 2x400g tins of cooked chickpeas (drained well)
- Handful of fresh coriander
- Handful of fresh flat parsley
- Zest and juice of 2 lemons
- ½ tsp of cumin powder
- 1 egg
- 1 tbsp of chickpea flour
- Salt and pepper
- BFree Tiger Rolls
Method
- Blend all the ingredients to roughly chopped, if it seems a little wet add more chickpea flour. Taste, and add more seasoning if you need.
- Roll into 12 even balls and flatten onto parchment paper on a baking sheet, refrigerate for 30 mins (these can be frozen now for future use).
- To use straight away, heat vegetable oil in a frying pan, add the patties to the hot oil allow to brown and gently turn over. Cook for further 5 mins on low heat.
- Remove with a spoon that has holes onto sheets of kitchen paper.
These are delicious in BFree Tiger Rolls spread with mashed avocado or garlic.
Sweet potato and lentil pate with BFree Pitta Bread crisps
A delicious lentil pate that pairs perfectly with homemade BFree Pitta Bread crisps.
Ingredients
For the pate
- Half an onion, finely chopped
- 1 medium sweet potato, peeled and diced
- Pinch of dried thyme.
- 500ml of Swiss marigold low salt stock
- 140g of red lentils
- 1½ tsp of smoked paprika
- 1 large clove of garlic
- 1 tbsp olive oil
For the BFree Pitta Bread crisps
- BFree Pitta Bread
- Olive Oil
- Seasonings to taste
Method
Pate:
- Heat the oil in a large pan, add the onion and garlic and cook slowly until soft and golden.
- Tip in the paprika and cook for a further 2 mins, then add the sweet potato, lentils, thyme, and stock.
- Bring to a simmer, then cook for 20 mins or until the potato and lentils are tender.
- Add seasoning, roughly mash the mix. For a smoother pate, blend with a hand blender. Chill for 1 hour, then drizzle with olive oil.
- Dust with extra paprika and sprinkle with thyme sprigs. Serve with carrot sticks and pitta crisps.
Pitta Crisps:
- Brush pitta breads with olive oil and sprinkle with seasoning of your choice.
- Cut them into large triangles and crisp in an air fryer for 5 minutes.
- Allow to cool and use them to scoop up the pate.
Crunchy chickpeas with mild Indian style veggies in BFree Pitta Bread
A protein filled and aromatic filling, perfect for BFree Pitta Bread.
Ingredients
For the vegetables
- 1 peeled sweet potato.
- 1 red pepper
- 2 peeled red onions.
- 4 cauliflower florets
- 2 cloves of garlic
- ½ tsp of turmeric
- 1 tsp of korma curry paste.
- 1 tbsp of gluten free mango chutney
For the chickpeas
- 1 tin of chickpeas
- ½ tsp of smoked paprika
- ½ tsp of garlic salt
- 2 tbsp of olive oil
Method
- Cut the vegetables into large chunks and mix them in a bowl with the spices, curry paste and chutney. Bake in a preheated oven for 20 minutes at 170◦c.
- Meanwhile, drain the chickpeas and spread out on kitchen paper. When dry, mix in a bowl with the oil and spices. Pour out onto a lined baking sheet.
- When vegetables are soft, increase oven temperature to 220◦c and cook the chickpeas on a separate tray until crunchy (7 to 10 mins).
- Toast a pitta bread and split across the centre.
- Add some of the crunchy chickpeas followed by vegetables and repeat.
Lemony Buttermilk Chicken wrapped in BFree Multigrain Wrap
A succulent and flavourful pairing for the delicious BFree Multigrain Wraps.
Ingredients
For the fillets
- 16 chicken inner fillets
- 200ml buttermilk
- 1 large egg
- Zest of 1 lemon
For the coating
- ½ tsp of dried thyme
- 1 tsp of paprika
- 1 tsp of garlic granules
- ½ tsp of salt
- 220g of gluten free flour
- 2 tbsp of cornflour
- 1 tsp of chilli powder (optional)
- Sunflower oil for frying
Method
- Marinate the chicken in the buttermilk and lemon zest and egg for 4 hours.
- Put dry ingredients in a large dish. Add the chicken, toss to coat well. Place the chicken on a wire rack with a baking tray underneath.
- In a large frying pan, heat the oil, (170°c) to test oil is hot enough sprinkle a pinch of flour in to see if it sizzles.
- Add the chicken, do not put in too much at a time, when golden brown lift out with a tongs and place on kitchen paper, when all are fried, finish in an air fryer at 180c for 6 mins.
- Wrap into BFree wrap of your choice coated with natural yogurt, and baby gem lettuce.
