Whether you're training hard or just staying active, protein is essential for muscle repair, recovery, and overall health. These five gluten-free meals are packed with protein, easy to make, and absolutely delicious.
1. Quinoa Power Bowl with Grilled Chicken
40g protein per serving
Ingredients:
- • 1 cup cooked quinoa (naturally gluten-free grain)
- • 150g grilled chicken breast
- • 1 cup roasted vegetables (broccoli, bell peppers, sweet potato)
- • 2 tbsp hummus
- • Handful of spinach
- • Squeeze of lemon, olive oil, salt & pepper
Why It Works:
Quinoa is a complete protein containing all nine essential amino acids. Combined with lean chicken, this bowl delivers serious protein while keeping you full and energized for hours.
2. Salmon & Sweet Potato Plate
35g protein per serving
Ingredients:
- • 150g baked or grilled salmon fillet
- • 1 large baked sweet potato
- • 2 cups steamed green beans
- • 1 tbsp ghee or butter
- • Fresh dill, lemon wedge
Why It Works:
Salmon provides high-quality protein plus omega-3 fatty acids that reduce inflammation and support recovery. Sweet potatoes offer complex carbs to refuel glycogen stores after training.
3. Black Bean & Egg Breakfast Scramble
30g protein per serving
Ingredients:
- • 3 large eggs, scrambled
- • 1/2 cup black beans (rinsed and drained)
- • 1/2 avocado, sliced
- • Handful of cherry tomatoes
- • 30g cheese (optional)
- • Salsa, hot sauce, cilantro
Why It Works:
Eggs are one of the most bioavailable protein sources. Combined with black beans (plant protein and fiber), this breakfast keeps you satisfied and energized all morning.
4. Greek Yogurt Parfait with Nuts & Seeds
25g protein per serving
Ingredients:
- • 200g full-fat Greek yogurt (check gluten-free label)
- • 1/4 cup mixed berries
- • 2 tbsp almond butter
- • 1 tbsp chia seeds
- • 1 tbsp pumpkin seeds
- • Drizzle of honey (optional)
Why It Works:
Greek yogurt is protein-dense and probiotic-rich for gut health (important for coeliac management). The nuts and seeds add healthy fats, extra protein, and satisfying crunch.
5. Turkey & Veggie Rice Bowl
38g protein per serving
Ingredients:
- • 150g ground turkey (93% lean)
- • 1 cup cooked brown rice or white rice
- • 1 cup stir-fried vegetables (zucchini, carrots, snap peas)
- • 2 tbsp gluten-free soy sauce or tamari
- • 1 tsp sesame oil
- • Green onions, sesame seeds for topping
Why It Works:
Lean turkey provides high protein with minimal fat. Rice is naturally gluten-free and easily digestible. This meal is perfect post-workout when you need quick-absorbing carbs and protein.
Pro Tips for High-Protein Gluten-Free Eating
- Batch cook proteins: Grill several chicken breasts or bake salmon at once for easy meal prep throughout the week.
- Keep gluten-free staples stocked: Rice, quinoa, oats (certified GF), eggs, Greek yogurt, and frozen vegetables.
- Read labels carefully: Soy sauce, seasonings, and sauces often contain hidden gluten. Choose tamari or certified GF versions.
- Aim for 20-30g protein per meal: This supports muscle recovery and keeps you full longer.
Ready to Fuel Your Fitness?
Check out our complete nutrition guide for more meal ideas, recipes, and tips for eating gluten-free while staying active.
View Nutrition Guide