Gluten-Free Kids Meals for Busy Parents
Approximately one in 300 children in the United States are affected by celiac disease, which makes them intolerant to gluten. So, to protect a child living with celiac disease, you must avoid gluten-rich foods like wheat, rye, and barley, as well as avoid cooking in the home with ingredients that contain gluten.
Children living with celiac disease or non-celiac gluten sensitivity should avoid gluten because even the smallest amounts trigger the release of antibodies. This can cause bloating, diarrhea, gas, and extensive damage to small intestines over time. In this guide, we share gluten-free meal ideas and tips for preparing them in a way that appeals to the pickiest eaters.
Breakfast Options
Start your kid’s day on a high note with healthy and delicious gluten-free breakfast options. Below are easy gluten-free breakfast meals that can be prepared quickly.
Smoothie Bowls With Gluten-Free Toppings
Smoothie bowls are yummy and nutrient-dense breakfast options for toddlers and older kids that keep them full. They contain vitamins and minerals to keep them well, natural sugars to keep them energized, and fiber and protein to keep them feeling full. Start by blending unsweetened dairy-free or lactose-free yogurt and milk with frozen fruit like bananas, strawberries, blueberries, and raspberries to make a thick and creamy smoothie.
Save time using ready-to-go gluten-free Nurture Life smoothies, available in different flavors like Mango-Go!, Straw-Melon Splash!, Orange-Dream!, and Straw-Nana! The three-pack and six-pack variety packs allow you to have the different flavors on hand throughout the week. For gluten-free toppings, choose gluten-free granola, gluten-free oats, chia seeds, coconut flakes, sliced banana, pineapple, mango, or their favorite fruits.
Gluten-Free Pancakes With Fruit
Making gluten-free pancakes involves using special flour, such as coconut flour, almond flour, oat flour, or rice flour. Gluten-free flours can include more minerals and nutrients than traditional flour.
When baking, check that your flour of choice contains a binding agent — if not, you’ll need to add xanthan gum to improve the texture, thickness, and consistency of your pancakes. Top them off with naturally sweet fruit, like sliced bananas or berries.
Lunch Options
Lunch must be healthy and filling to ensure your kids have the energy they need to conquer the second half of their day. Below are the best gluten-free foods to serve at lunchtime.
Wraps Using Gluten-Free Tortillas
Make a quick gluten-free meal that is also perfect for picky eaters, using gluten-free tortillas. Corn tortillas are nutritious and go well with various gluten-free fillings, including veggies, sauces, guacamole, sour cream, and your choice of protein, like chicken, beef, fish, or beans.
Using lettuce as a wrap also works quite well. Make your gluten-free taco seasoning at home using gluten-free spices, such as onion powder, coriander, paprika, oregano, and garlic salt. Always check the label when shopping for ingredients — if a product’s packaging states “Contains: Wheat” or you see “barley” or “rye” in the ingredients statement, that means it contains gluten.
Rice Bowls With Assorted Toppings
Rice is among the most popular gluten-free grains, and it is healthy, filling, and nutritious for kids. You can use white, brown, or cauliflower rice as the base of your rice bowl. Choose the protein you prefer between ground beef, eggs, turkey, chicken, and tofu. For an Asian-inspired rice bowl, add veggies stir-fried with tamari sauce.
Soy sauce usually contains gluten, so make sure to check the label! Otherwise, you can add any gluten-free toppings and sauces your kids already enjoy. Consider making a big batch of rice that you can reuse for several rice bowls paired with different toppings during the week. The 3-veggie brown rice bowl with Teriyaki Salmon is perfect for toddlers and young kids.
Dinner Options
Preparing a healthy dinner for your kids ensures they have the calories they need before bed so they sleep all night long. Here are quick gluten-free meals you can prepare for family dinners.
One-Pot Gluten-Free Pasta
Mac and cheese is a quick-fix one-pot pasta dish that’s yummy and filling for the kids. You have numerous options for gluten-free pasta made from corn, chickpea, or rice flour instead of wheat. Gluten-free pasta is incredibly nutritious because it has higher fiber, protein, and micronutrient content, and it still comes in various shapes and sizes that kids like.
Brown rice pasta produces enough starches to achieve the perfect mac and cheese consistency. Cook your pasta according to the package instructions in a large, shallow, wide pot. When cooked, toss the pasta in a thick, creamy, and cheesy sauce. You can also add butternut squash, cherry tomatoes, broccoli, cauliflower, and peas for flavor and added nutrients.
Stir-Fried Gluten-Free Grain Bowls
Building stir-fried grain bowls involves layering your favorite crunchy vegetables, roasted grains, flavorful sauces, and other pantry extras to make an easy and delicious dinner. Stir-fries are quick because you can reuse leftover rice or quinoa to create healthy and wholesome meals. Add tender meat cuts like chicken breast or flank steak and vegetarian protein sources like tofu. Mix in vegetables and finish by drizzling gluten-free stir-fry sauces to add flavor and appeal to picky eaters.
Snacks and Treats
Providing your kids with gluten-free snacks allows you to sneak in some extra nutrients into their diets, boost nutrition, and help manage their hunger throughout the day. Here are a few gluten-free snack options.
Coconut Flour Muffins
Coconut-flour pastries are among the most popular gluten-free snacks for kids of all ages. In addition to being gluten-free, coconut flour muffins are grain-free, dairy-free, and paleo-friendly.
When baking with coconut flour, remember that it absorbs and retains a lot of moisture, so you may need more liquids than you normally do. Use ripe bananas as a natural sweetener and fold in fresh fruit, dried fruit, and chocolate chips for more flavor.
Oatmeal Raisin Mighty Bites
Looking for a gluten-free snack option that you don’t have to prepare from scratch? Try the Nurture Life Oatmeal Raisin Mighty Bites, made from fiber-filled rolled oats, sweet raisins, and zero added sugars. These snack bites contain only non-GMO ingredients and are egg, coconut, milk, and soy-free, making them suitable for kids with different allergies. Other gluten-free snack options from Nurture Life include Chocolate Chip and Snickerdoodle Mighty Bites.
Get Fresh, Flavorful, Gluten-Free Kid’s Meals From Nurture Life
It may be challenging to prepare healthy gluten-free meals for your child from scratch every day while keeping up with the demands of your personal and professional life. However, you can ensure your child enjoys safe, flavorful, and nutritious gluten-free meals by subscribing to Nurture Life’s meal-delivery service. We spare you the stress of daily meal preparation by providing ready-to-eat, kid-friendly meals for even the pickiest eaters.
Registered dietitians design our meals to ensure they meet exceptionally high nutritional standards. Check out our gluten-free menu for meals you’d like your child to try, then place your order.
