Make Your Meal Gluten-Free & Keep it Healthy

If you follow a gluten-free diet, you still have many healthy and tasty options! Check out some of the diabetes-friendly meals below, and find simple substitutions for the foods that contain gluten


Whole wheat pasta tossed with tomato sauce and a vegetable medley (broccoli, cauliflower, & carrots), heated from frozen; plus a side of fresh strawberries.


  • Choose gluten-free pasta instead of whole wheat pasta. Some ideas are brown rice pasta or quinoa pasta. Just be sure to keep an eye it when boiling – overcooking gluten-free pasta will cause it to get mushy! Stirring occasionally can also help to keep it from sticking together. 
  • Make sure you check your pasta sauce for any gluten-containing additives. You could buy a plain pasta sauce or tomatoes and season it yourself with dried herbs and garlic.
  • When buying frozen vegetables, make sure the package does not include sauce, which often contains gluten.
    Looking for some pasta recipes that you can enjoy with gluten-free pasta? Check out our Grilled Vegetable Pasta or our Crock Pot Spinach Lasagna.


1 cup of homemade chicken noodle soup plus a side salad made with spinach, tomatoes, cucumbers, and parmesan cheese; top salad with store-bought salad dressing. 


  • Be sure to use gluten-free chicken broth when making your soup. 
  • Instead of noodles in your soup, add brown rice or quinoa. You could also add extra sautéed vegetables to the soup like carrots, onions, green peppers, and broccoli for more bulk and nutrition. 
  • Make sure you are using a gluten-free salad dressing. You could also easily make a vinaigrette at home by mixing 2 teaspoons olive oil with 2 teaspoons red wine vinegar or balsamic vinegar.

Want a tasty and simple gluten-free soup recipe to enjoy during the chilly winter months? Try our Roasted Root Vegetable Soup, Mexican Black Bean Soup, or Kale Soup with Turkey and Black Eye Peas.


Tuna salad wrap made with a whole-wheat wrap, 2 ounces homemade tuna salad, 1 slice reduced-fat cheddar cheese, lettuce, and tomatoes; plus a side of carrots and an apple.


  • Instead of using the whole-wheat wrap, try using large lettuce leaves to wrap your tuna salad. If you need more carbs at your meal after getting rid of the whole-wheat wrap, mash some white beans into your tuna salad. 
  • Make sure the tuna you use is packed in water and that it contains no gluten. In addition, use gluten-free light mayo to make it. (Many condiments and sauces contain gluten, so be sure the check their ingredient list.)

Check out some of our tasty, gluten-free lunch recipes such as our Power Lunch Salad, Mediterranean Turkey Wrap, and Chopped Chicken Salad.


Pita wedges and hummus.


Other helpful substitutions to remember:

  • Instead of garlic bread for a side, try a quinoa salad, a side of beans, corn, or roasted potatoes.
  • Instead of a flour tortilla, try corn tortillas. Or, omit the tortilla all together and have your taco or burrito in a bowl. 
  • Instead of baking breadcrumbs on top of fish, try a combination of corn meal, spices, and some grated parmesan cheese. Or, reduce the carbs and calories by skipping the topping all together. Instead, flavor the fish with freshly ground pepper and lemon juice. 
  • Instead of bran flakes or Cheerios in the morning, try gluten-free oats or a dry cereal that is clearly labeled gluten-free. Instead of cereal, you could also try a banana and peanut butter, a fruit and yogurt parfait, scrambled eggs, or leftovers.  
  • Instead of seasoned nuts, buy nuts that are dry roasted and unseasoned. 
  • Instead of a seasoned rice mix, buy quick-cooking brown rice. After cooking, toss it with some fresh herbs, citrus juice, and chopped nuts for a flavorful side!

Gluten-Free Diets – The Basics

Gluten is a protein that is found in the grains wheat, barley, and rye. When someone follows a gluten-free diet, they eliminate all sources of gluten from their meal plan.

Read More

A Gluten-Free Meal Plan

Wondering what a meal plan that’s diabetes friendly and gluten-free looks like? Check out this month’s sample plan to find out!

See Meal Plan

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