Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2…
Building muscles isn’t only limited to gyms. You need to get creative in the kitchen, too!
Consuming protein-rich foods fuels your body for strength and muscle growth.
Doctors recommend a diet with the required protein amounts for older adults and adolescents (1).
Increasing protein intake becomes trickier if the individuals who want to add more proteins to their diet are sensitive to gluten. You have to cut out or change many recipes as they contain ingredients with gluten.
This article shares valuable information about gluten-free high-protein foods.
You can check out the recipes and tips to help make your meals more fun and maintain your health.
Keep scrolling to find out more!
What Are Some Healthy Gluten-Free High Protein Meals?
An ideal gluten-free, high-protein meal plan should contain recipes with a dynamic approach to nutrition.
The plan should cover high-protein gluten-free snacks and a variety of fruits, vegetables, fish, dairy, eggs, meats, legumes, and gluten-free alternatives like almond flour or quinoa.
Here’s a list of meal options that could help you get started.
Breakfast
Scrambled Eggs with Spinach & Feta: Serve with a side of avocado for extra healthy fats.
Chia Seed Pudding with Almond Butter: Mix chia seeds with almond milk and top with nuts and berries.
Greek Yogurt with Nuts & Seeds: A simple, protein-packed option with fiber-rich toppings.
Omelet with Smoked Salmon & Avocado: A great way to start the day with protein and healthy fats.
Quinoa Porridge with Protein Powder: Cook quinoa in almond milk and mix in a scoop of protein powder.
Lunch
Grilled Chicken Salad with Avocado & Pumpkin Seeds: Toss with olive oil and lemon dressing.
Tuna Salad with Chickpeas & Olive Oil: A filling, fiber-rich, and protein-packed meal.
Egg Salad Lettuce Wraps: Made with Greek yogurt instead of mayo for extra protein.
Quinoa & Black Bean Bowl: Add grilled chicken or tofu for extra protein.
Salmon with Roasted Vegetables: Heart-healthy, high-protein meal with Omega-3 vitamins.
Gluten is a protein found in wheat, rye, and barley. It exists in most foods you eat daily.
There are two types of gluten intolerance:
Celiac disease
Non-celiac gluten sensitivity.
Celiac disease is an autoimmune condition that runs in families and affects about 1 in 100 people worldwide (2). If someone has celiac disease, their body reacts badly to gluten; even a tiny amount can harm their small intestine.
Hemp Seeds: High in protein and healthy fats, great for smoothies and salads
Buckwheat: Despite its confusing name, it’s gluten-free and protein-rich
Animal-Based Protein Sources (If not vegan)
Eggs: A complete protein, great for breakfast or snacks
Fish & Seafood: Salmon, tuna, shrimp, and cod, high in protein and omega-3s
Chicken & Turkey: Lean meats provide a good protein boost
Dairy Products: Greek yogurt, cottage cheese, hard cheeses (check gluten-free labels if the product has added flavors)
Other Protein Options
Gluten-Free Protein Powders: Whey, pea, rice, or hemp protein powders
Edamame: Young soybeans that are a great protein-packed snack
It’s understandable why some people think this diet could imbalance their budgets.
Some people avoid gluten-free food because of its price.
Here are a few ways to manage the cost of buying whole foods:
Buy foods in bulk
Use homemade ingredients
Rely more on seasonal or frozen produce.
What Are Gluten-Free Meals For Muscle Gain?
A gluten-free diet can help build muscle if it includes enough protein and essential nutrients. Some studies suggest that eating 1.6–2.2 grams of protein per kilogram of body weight may be best for muscle growth (3).
Lean meats, fish, eggs, quinoa, lentils, and tofu are good gluten-free protein sources that help repair and strengthen muscles.
Select the ingredients carefully according to the meal you’re having.
For example:
A gluten-free high protein breakfast could include eggs or beans
A high-protein gluten-free lunch could contain lentils, meats, fish, or tofu.
Healthy fats from nuts, seeds, and avocados also play a key role by supporting hormone production, including testosterone, which is vital for muscle development.
Carbohydrates like sweet potatoes, brown rice, and fruits help restore energy and improve workout performance.
You can build and maintain muscle on a gluten-free diet by eating a mix of these foods.
You can eat them as vegetarian snacks with protein or as quick pre-workout foods to keep you strong through the regimes.
Get your personal plan according to your age and BMI
In a skillet over medium-high heat, brown the ground beef until fully cooked. Drain any excess fat.
Stir in the chili powder, cumin, paprika, cayenne (if using), oregano, and garlic salt. Transfer the seasoned beef to the slow cooker.
Add the chicken broth, diced tomatoes with chiles, sweet potatoes (or squash), lentils, corn, red pepper, and jalapeño. Stir everything together.
Cover and cook on low for 5-6 hours or on high for 4 hours.
Serve warm, garnished with toppings such as sour cream, shredded cheese, or sliced green onions.
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Oven-Baked Chicken Parmesan Sandwiches
Servings: 4
Ingredients:
2 (8-ounce) boneless, skinless chicken breasts
¾ cup gluten-free breadcrumbs
¼ cup grated Parmesan cheese
2 tablespoons melted butter
½ cup marinara sauce
½ cup shredded mozzarella cheese
4 gluten-free Ciabatta rolls, toasted
Instructions:
Preheat the oven to 450°F and lightly coat a rimmed baking sheet with cooking spray.
In a shallow dish, mix the gluten-free breadcrumbs with the grated Parmesan cheese.
Slice each chicken breast in half lengthwise to create thinner pieces. Brush them with melted butter.
Coat the chicken in the breadcrumb mixture, pressing gently to ensure it sticks. Place the breaded chicken onto the prepared baking sheet.
Lightly spray the tops with cooking spray and bake for 25 minutes.
When removed from the oven, spoon 1-2 tablespoons of marinara sauce over each piece and sprinkle with mozzarella.
Return to the oven for another 5 minutes or until the cheese fully melts.
Serve the crispy, cheesy chicken inside toasted gluten-free ciabatta rolls.
A grilled salmon steak with quinoa and roasted broccoli is a high-protein, gluten-free dinner.
Salmon (6 oz): 40g protein
Quinoa (1 cup, cooked): 8g protein
Broccoli (1 cup, cooked): 4g protein
This meal provides around 52g of protein, healthy fats, and other essential nutrients.
Add a side of chickpeas or a sprinkle of hemp seeds for an extra protein boost.
Frequently Asked Questions
Is rice gluten-free?
Yes, rice is naturally gluten-free (4). It’s a staple in gluten-free diets, and you can eat it in many forms, including rice salads, puddings, and egg-fried rice.
What is a gluten belly?
Gluten belly is a term for stomach swelling and discomfort that some people experience after eating gluten. It’s also known as wheat belly (5).
Does coffee have gluten?
Coffee is usually gluten-free, but manufacturers may unintentionally contaminate gluten during processing or if it contains additives.
What foods flush out gluten?
Foods high in water and with anti-inflammatory properties might help flush out gluten from your system or counteract the inflammation if you’ve eaten it accidentally and are reacting. Still, the only real remedy is to avoid it going forward (6).
The Bottom Line
This guide’s tips and recipes clarify the concept of gluten-free, high-protein meals.
Some people avoid learning about this food category because they assume it would be expensive and time-consuming. However, while working on this guide, we discovered it isn’t rocket science.
If you:
Shop mindfully
Stock the pantry properly.
Do a few minutes of extra prep work on the weekends.
You’ll be ready to prepare gluten-free, high-protein meals.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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