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Gluten-Free Vegetarian Meals with Protein
Use beans, eggs, dairy or tofu with naturally gluten-free grains and vegetables.
Quick answer
A gluten-free vegetarian plate can include lentils, eggs, yogurt, tofu or beans. Check sauces and meat substitutes; seitan is wheat gluten and is unsuitable.
What you need
- For two bowls, prepare cooked quinoa, 1 can lentils, roasted peppers, spinach and yogurt or tahini sauce.
- For another meal, pair eggs and potatoes with beans and vegetables.
How to make it work
- Warm lentils, cook quinoa and roast peppers; combine with greens and sauce.
- Keep gluten-free prep tools separate from wheat bread or flour when cooking for someone with celiac disease.
Checks and useful changes
- Soy sauce and pre-seasoned tofu may contain wheat; verify labels.
- Variety matters more than a single 'protein superfood'.