5 Gluten-Free Meal Prep Ideas and Recipes
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Our Top 5 Gluten-Free Meal Prep Recipes
1. Vegan Chilli Con Carne
Prep: 15 mins
Cook: 40 mins
Level: Easy
Serves: 4
This Vegan Chilli Con Carne is so hearty and satisfying, even the most plant-based-adverse family members won’t miss the meat! The heat is perfectly balanced with a generous dollop of Dairy Free Down Under Sour Cream Style, making this meal a new household favourite.
Nutrition Profile:
- Gluten-Free
- Dairy-Free
Ingredients:
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 large red onion, thinly sliced
- 2 celery stalks
- 2 medium carrots
- 1 red capsicum, roughly chopped
- 1 green capsicum, roughly chopped
- 1 tsp ground cumin
- 1 tsp cinnamon
- 1 tsp cayenne pepper
- Salt and pepper, to taste
- 2 x 400g tins whole peeled tomatoes
- 1 x 400g tin red kidney beans, drained and rinsed
- 2 Beyond Burger patties
- 250ml (1 cup) vegetable stock
- 1 tsp Vegemite
- Fresh chilli for serving
- Fresh coriander for serving
- Lime juice for serving
- 2 cups Basmati rice
- Dairy Free Down Under Sour Cream Style
Method:
- Peel and roughly chop the carrots, then place them into a food processor with the celery.
- Heat olive oil in a large saucepan over medium heat. Sauté garlic, onion, celery, carrots, and capsicums for a few minutes until softened.
- Add cumin, cinnamon, cayenne pepper, salt, and pepper, stirring through.
- Add the Beyond Burger patties and break them up with a spoon, frying until browned.
- Stir in Vegemite until melted, then add tomatoes, kidney beans, and vegetable stock.
- Simmer for 25 minutes.
- While the chilli simmers, prepare rice as per packet instructions (the absorption method works well).
- Serve the chilli with rice, fresh coriander, a dollop of Dairy Free Down Under Sour Cream Style, fresh lime juice, and optional chilli for extra heat.
Pro Tip: If you’re serving this to kids, you can adjust the amount of cayenne pepper to suit their spice tolerance.
Meal Prep Tip: This chilli freezes beautifully! Divide leftovers into airtight containers and freeze for up to 3 months, or store in the fridge for up to 5 days. Perfect for quick midweek meals!
2. Creamy Garlic & Potato Soup
Prep: 10 mins
Cook: 30 mins
Level: Easy
Serves: 4
Love garlic? This Creamy Garlic & Potato Soup is a delicious twist on the classic potato and leek soup, packed with flavour and ready in no time. The perfect dish to stir in a spoonful of Dairy Free Down Under Sour Cream Style for that extra creamy texture.
Nutrition Profile:
- Gluten-Free
- Dairy-Free
Ingredients:
- 1 brown onion
- 1 leek
- 1 whole head of garlic (yes, the entire thing!)
- 3-4 medium-sized potatoes
- 4 cups vegetable stock
- Salt and pepper, to taste
- Fresh dill (optional)
- 1 tbsp pine nuts
- Fried onions for topping (optional)
- 1 tbsp Dairy Free Down Under Sour Cream Style
- Olive oil
- Dairy Free Down Under Parmesan Style Shreds
- Crusty bread to serve
Method:
- Peel and dice the onion, leek, and potatoes. Peel the garlic cloves and thinly slice.
- Heat a tablespoon of olive oil in a pot over medium heat. Add the onion and leek, gently frying until translucent.
- Stir in the garlic and cook for another minute before adding the potatoes and vegetable stock. Bring to a boil, then reduce the heat and simmer for 15-20 minutes or until the potatoes are soft.
- While the soup simmers, toast the pine nuts in a dry pan over medium heat, stirring often to prevent burning. Remove and set aside.
- Once the potatoes are tender, use a stick blender to puree the soup until smooth and creamy. Season with salt and pepper to taste.
- Ladle the soup into bowls and top with Dairy Free Down Under Sour Cream Style, toasted pine nuts, a sprinkle of Cashew Parmesan, fried onions, fresh dill, and a drizzle of olive oil.
- Serve with crusty bread, and enjoy!
Pro Tip: For an extra kick, roast the garlic before adding it to the soup for a deeper flavour.
Meal Prep Tip: This soup can be stored in the fridge for up to 4 days or frozen for up to 3 months. Perfect for batch cooking and easy reheating!
3. Tasty Broccoli Salad
Prep: 15 mins
Cook: No cooking required
Level: Easy
Serves: 4
This Tasty Broccoli Salad is a fresh, flavour-packed summer salad that’s perfect for entertaining or meal prepping. With crunchy almonds, sweet cranberries, and a creamy dressing featuring Dairy Free Down Under Cashew Aioli Style, it’s a great way to enjoy broccoli!
Nutrition Profile:
- Gluten-Free
- Dairy-Free
Ingredients:
- 2 heads of broccoli
- 1 ½ cups dried cranberries
- 1 ½ cups flaked almonds
- ½ teaspoon of minced garlic
- ½ cup Dairy Free Down Under Aioli Style
- 1 tsp savoury yeast flakes
- 1 tbsp lemon rind, grated
- 1 tbsp olive oil
- 1 tbsp minced garlic
Method:
- Using a food processor with a shaving attachment, thinly shave the broccoli. If you don’t have this attachment, carefully slice the broccoli thinly by hand.
- In a bowl, combine Dairy Free Down Under Aioli Style, yeast flakes, lemon rind, olive oil, and garlic to make the dressing.
- In a serving bowl, toss the shaved broccoli with cranberries and flaked almonds. Add the dressing and mix until everything is well-coated.
- Garnish with extra cranberries before serving for a burst of colour and sweetness.
Pro Tip: To add crunch, toast the almonds lightly in a dry pan before mixing them into the salad.
Meal Prep Tip: This salad can be prepped and stored in the fridge for up to 3 days. However, to ensure it stays fresh and crunchy, store the dressing separately and toss it with the salad just before serving. You can also make a larger batch of the dressing to use throughout the week!
4. Tasty Loaded Sweet Potatoes
Prep: 10 mins
Cook: 55 mins
Level: Easy
Serves: 4
This Mexican-inspired Loaded Sweet Potato recipe is full of flavour and texture, offering a variety of vegetables in one delicious meal. Perfect for family-style serving, you can top your baked sweet potatoes with as much Dairy Free Down Under Sour Cream and Cheddar Shreds as you like!
Nutrition Profile:
- Gluten-Free
- Dairy-Free
Ingredients:
- 4 large sweet potatoes
- 1 tbsp olive oil
- ½ small red onion, chopped
- 1 large red capsicum, chopped
- 1 tbsp taco seasoning
- 2 cloves garlic, minced
- 1 x 400g can black beans, drained and rinsed
- ⅓ cup tomato salsa
- 1 x 400g can corn, drained
- Dairy Free Down Under Sour Cream
- Dairy Free Down Under Cheddar Shreds
- Fresh coriander
- 1 green chilli (optional)
- 1 red chilli (optional)
For the Guacamole:
- 1-2 large avocados
- A few jalapeños, chopped (optional, for extra spice)
- 1 clove garlic, minced
- 1 spring onion, chopped
- Juice from 1 lime
- Sea salt & cracked pepper to taste
Method:
- Preheat the oven to 210°C.
- Wash sweet potatoes and poke a few holes with a fork. Place them on a baking tray, drizzle with olive oil, and rub to coat evenly.
- Bake for 45-55 minutes or until the sweet potatoes are tender and easily pierced with a fork. Set aside.
- While the sweet potatoes bake, heat olive oil in a non-stick pan over medium heat. Add the red onion and capsicum and sauté until onions are translucent.
- Stir in the taco seasoning and garlic, and cook for another minute.
- Add the black beans, salsa, corn, and ¼ tsp sea salt. Cook for 2-3 minutes, then taste and adjust seasoning if needed. Set aside.
- For the guacamole, mash the avocado with a fork, then stir in the jalapeños, garlic, spring onion, lime juice, salt, and pepper until smooth-ish.
- To assemble, cut the baked sweet potatoes in half lengthwise and fluff the insides with a fork.
- Top each potato with Dairy Free Down Under Cheddar Shreds, followed by the bean mixture, a dollop of guacamole, and a spoonful of sour cream.
- Garnish with jalapeños, chillies, red onion, and coriander as desired. Enjoy!
Pro Tip: Toast the black beans and corn slightly in the pan before adding salsa for an extra layer of flavour.
Meal Prep Tip: You can bake the sweet potatoes in advance and store them in an airtight container in the fridge for up to 5 days. Store the bean mixture, guacamole, and sour cream separately. To reheat, warm the potatoes in the oven or microwave, and top with the chilled ingredients just before serving.
5. Burrito Bowl
Prep: 15 mins
Cook: 15 mins
Level: Easy
Serves: 4
This plant-based burrito bowl is endlessly customisable, perfect for quick weeknight dinners or an easy weekend meal. Whether you love to load up on veggies, guacamole, or Dairy Free Down Under Cheddar and Sour Cream Style, this recipe lets you make it your own.
Nutrition Profile:
- Gluten-Free
- Dairy-Free
- Vegan-Friendly
Ingredients:
For the guacamole:
- 2 avocados
- 1 tsp crushed garlic
- Fresh lime juice (from 1 lime)
- Pinch of salt & pepper
For the spicy pineapple rice:
- 1 cup basmati rice
- 1 packet taco or burrito seasoning (mild or spicy, based on preference)
- 1 can pineapple rings, chopped
For the tofu mix:
- 1 block firm tofu, cubed
- Olive oil
- 2 tsp sweet paprika
- 1 red capsicum, chopped
- 1 green capsicum, chopped
- 1 red onion, finely chopped
- 1 tbsp nutritional yeast
For the bean mix:
- 1 x 400g can corn, drained
- 1 x 400g can black beans, drained
For the bowl:
- Iceberg lettuce, shredded
- Dairy Free Down Under Cheddar Style Shreds
- Dairy Free Down Under Sour Cream Style
- Spring onion, sliced
- Fresh coriander, chopped
- Fresh chillies (green & red, optional)
Method:
- Cook the rice: Prepare the basmati rice according to the packet instructions (absorption method works great). Set aside.
- Make the guacamole: Scoop out the avocado flesh and add to a mixing bowl. Mash with garlic, lime juice, salt, and pepper to taste. Adjust seasoning as desired. Set aside.
- Prepare the tofu mix:
- Heat olive oil in a large pan over high heat. Add cubed tofu and sweet paprika. Cook for around 5 minutes until tofu starts to char slightly.
- Add chopped red and green capsicum and red onion to the tofu. Cook until the onion softens, about 5 more minutes.
- Stir in nutritional yeast, salt, and pepper. Transfer to a bowl and set aside.
- Prepare the bean mix:
- Heat a separate pan over high heat. Add drained black beans and corn. Char slightly, stirring occasionally, for about 3 minutes. Set aside.
- Make the spicy pineapple rice:
- In the same pan, heat some olive oil over high heat. Add the cooked rice, taco seasoning, and chopped pineapple. Stir and cook until the rice browns slightly and the pineapple is heated through. Set aside.
- Assemble your burrito bowls:
- Start with shredded lettuce as your base.
- Add portions of the tofu mix, bean mix, and spicy pineapple rice.
- Top with Dairy Free Down Under Sour Cream Style, Dairy Free Down Under Cheddar Style Shreds, and guacamole.
- Garnish with spring onion, coriander, and fresh chillies if desired.
Meal Prep Tips:
- Storage: Store the tofu mix, bean mix, rice, and guacamole separately in airtight containers. The tofu mix, beans, and rice will keep in the fridge for up to 4 days. Guacamole is best made fresh or stored with plastic wrap directly on the surface to avoid browning.
Reheating: Reheat the tofu, beans, and rice in the microwave or on the stovetop. Assemble the bowls with fresh lettuce and toppings just before serving.
