Back-to-School Lunch Ideas (Top 9-Free & Gluten-Free!)
I love a good lunch, but any time of day that includes food is happiness for me. That’s why I’m a chef! 👩🍳 Even before I became a chef, food was my love language. My name is Chef Martha Morgan (aka Allergy Dragon), and as a food allergy warrior (I have multiple food allergies and celiac disease) and food allergy mom, I know the struggle is real.
The struggle is real for many reasons: cross-contact fears, experiencing school staff with a lack of training, and extreme anxiety. My youngest child—now 21 years old—never ate lunch from the school cafeteria. After managing their ever-growing list of allergies, reactions, and a celiac disease diagnosis, packing daily lunches was one way to lessen our anxiety. Saying I’ve packed several lunches over the years is an understatement! But I decided I would make it my mission for those daily lunches to be not only nourishing and safe, but also fabulous.
I’m excited to share my five favorite school lunches—tried-and-true recipes that have been with my family for many years and can be enjoyed by all ages. They’re top 9 allergen-free and gluten-free, and can be made vegan with alterations. If you need a substitution for something not listed, drop me a line at allergydragon@gmail.com. I’m here to help!
01. Let’s Get Started!
I believe all kids need to be in the kitchen learning how to make food (with supervision, depending on age!).
Let’s start with my twist on the boring peanut butter sandwich. Yes, I said boring, because we may be allergic to peanuts, but who wants to eat a plain PB sammie? A Toasted Sunflower Seed Butter and Banana Sandwich is not dull nor too sweet. Serve with chocolate chips on the side and carrot sticks or sliced cucumbers.
Toasted Sunflower Seed Butter and Banana Sandwich
2 slices bread
4 tablespoons sunflower seed butter (or seed/nut butter of choice)
1 banana, cut into slices
2 tablespoons chocolate chips or veggies on side (optional)
Makes 1 sandwich
Directions
Toast your bread, if desired.
Spread 2 tablespoons of sunflower seed butter on one side of each toast slice. Top with banana slices and chocolate chips, if using.
I believe a diagonal cut is the only appropriate way to cut this sandwich in half, but you may not! It’s your lunch, so you get to make the rules. 😊
02. Kids In The Kitchen!
My youngest child is my self-proclaimed sous chef and earned this title by both cooking AND creating recipes. They created this Creamy Chicken Salad at age 14 when they wanted to eat chicken salad, but we didn’t have vegan mayo on hand. Even after getting vegan mayo, they prefer to make it with avocado, which makes it delicious, easy, and healthy!
Creamy Chicken Salad
1 cup shredded or cubed chicken, cooked and cooled (*substitute cooked chickpeas or navy beans to make vegan)
½ avocado, smashed or ½ cup vegan mayo
½ cup seedless grapes (optional)
1 teaspoon lemon or lime juice
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon onion powder
Makes 1 to 2 servings
Directions
In a small bowl, combine all ingredients and mix until well-incorporated. Taste and adjust seasonings to your preference.
Eat as a salad, with crackers, or make into a sandwich with gluten-free wraps or bread.
It’s best kept in the refrigerator for up to 3-4 days.
03. I Want a Lunch Like Everyone Else!
Kids inevitably want what they can’t have. Instead of getting annoyed and rejecting their request for one of those pre-made lunch boxes, switch the narrative to what they can have: a “lunchable” custom made just for them!
Hummus is a saving grace in our house. It can be a dip, sandwich spread, or thinned into a dressing. Our favorite lunch is hummus garnished with paprika, then packed with our favorite crackers, veggies, and dippers. Add fruit for dessert with a handwritten note and a fun little non-food treat, such as an eraser or sticker. What more could a kid want?
Easy Allergy-Friendly Homemade Hummus
1 (15-oz) can chickpeas (about 1 ½ cups)
¼ cup sunflower seed butter (or seed/nut butter of choice)
2 tablespoons lemon juice or apple cider vinegar
2 tablespoons diced shallots or 1 small clove of garlic (can use both or omit, if not tolerated)
2 tablespoons olive or avocado oil
1 teaspoon salt
*2 to 5 tablespoons aquafaba or water
Makes 4 servings
Directions
In a food processor or blender, combine all ingredients except the water. Blend for 2 minutes.
Scrape down the sides, and add 2 tablespoons aquafaba or water, if needed. Blend until the consistency is smooth and creamy. Add more water 1 tablespoon at a time until your desired texture is reached.
Serve with veggie sticks and chips/crackers or spread on a sandwich or wrap.
04. Soup-er Easy Soup!
Soup is a favorite of ours—it’s just so comforting! This gazpacho served with crisp cucumbers makes a perfectly refreshing and light lunch. Since it can still be pretty warm in September, you can also serve it cold to keep everyone in the family cool.
Tomato and Roasted Red Pepper Gazpacho
1 pound tomatoes, cut into quarters
2 large red bell peppers, cut into large slices (seeds/stems removed)
2 tablespoons olive oil
1 yellow or white onion, sliced
2 cloves garlic (or sub 1 shallot)
½ teaspoon coriander
1 teaspoon salt
½ teaspoon black pepper
½ cup vegetable broth or water
Makes 3 to 4 servings
Directions
Preheat oven to 400 degrees F.
Place tomatoes, red peppers, onion, and garlic (or shallot) on a parchment-lined sheet pan. Toss with olive oil, salt, and black pepper, then place in the oven to roast for 30 to 40 minutes or until the vegetables start to brown on the edges. Cool for 10 to 15 minutes.
Place the roasted vegetables and any juices from the sheet pan into a food processor or blender with ½ cup vegetable broth or water and coriander. Blend until desired consistency, and taste to adjust seasonings to your preference.
05. Who Doesn’t Like Noodles?
Let’s talk noodles! This noodle bowl recipe easily makes four servings and can be packed ahead of time. To increase the protein, add quinoa, chickpeas, or chicken into the mix. My kids liked it when I separated the noodles from the veggies, so they could assemble the bowl themselves. Then, they top it with sauce and shake until everything is completely covered. Honestly, I don’t know if they like shaking or eating it more! 😝
Spring Roll Cold Noodle Bowl
8 ounces rice noodles (vermicelli or angel hair), cooked and cooled
1 cup julienned carrot
1 cup julienned cucumber or zucchini
1 cup shredded cabbage or lettuce
1 cup julienned bell pepper
1 bunch julienned green onions
½ cup fresh cilantro and/or basil, chopped (optional)
Seeds, bean sprouts, fresh mint, seaweed, and quinoa for topping (optional)
Makes 4 servings
Directions
In a bowl, layer 1/4 of the cooked rice noodles*, and carrots, cucumber, bell pepper, cabbage or lettuce, green onions, and herbs.
I like to eat it with a dash of lime juice, coconut aminos, or my favorite Thai-inspired dressing (listed below). The best thing about this recipe is customizing it to your taste and what you can eat!
*Your noodles will stick together once you pack your bowl. Use the dressing to separate them. If noodles stick together before you portion them, rinse in cold water to separate.
Thai-Inspired “Peanut” Dressing
½ cup nut or sunflower seed butter
2 tablespoons coconut aminos or soy sauce
1 tablespoon rice wine vinegar
2 tablespoons agave, rice syrup, corn syrup, or brown sugar
1 teaspoon chili powder (or sub 1 teaspoon hot sauce)
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon lemon or lime juice
2 to 4 tablespoons room-temperature water (you may use more or less water depending on how thick you want your dressing.)
Makes 4 servings
Directions
Mix all ingredients except water.
After you’ve mixed the ingredients into a smooth paste, add 2 tablespoons of water to reach your desired consistency.
The most rewarding part of packing my kids’ lunches was hearing their anxiety went down knowing they’d be able to eat something safe AND delicious. And these recipes are easy to make, which makes them EXTRA fabulous (no culinary training required!). 😉
— Chef Martha Morgan
Martha Morgan is a specialty diet and allergy chef, and the creator of Allergy Dragon. In 2003, she became a reluctant food allergy mom and chef when her youngest child’s first anaphylactic reaction to strawberries occurred at nine months old. Their allergy list has now grown to more than 30 foods. In 2009, Martha became a gluten-free chef to accommodate her and her children’s celiac disease diagnoses.
Chef Martha started cooking in restaurants at the age of 16. In 2014, she switched to institutional food services in the healthcare setting and officially created Allergy Dragon. She’s been cooking professionally for more than 30 years. Chef Martha is also a speaker, writer, content creator, and host of Allergy Dragon’s Lair Podcast.
Martha has made it her mission to advocate for food allergies and celiac disease and share through her work that everyone can eat delicious food.