20 High-Protein Gluten-Free Lunches to Pack or Take to Work
A lunch that's mostly bread leaves you hungry by three. These high-protein, gluten-free lunches each clear roughly 25 grams — chicken salad, tuna, egg, beans, deli meat and cheese — bound and pressed into an arepa sandwich that packs flat and travels well. Make them the night before.
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The recipes
Smoked Turkey Gouda Arepa — Make-Ahead Gluten-Free Lunchbox
Smoked turkey and melted gouda between two warm gluten-free arepas. The lunchbox sandwich that holds together and comes back empty, in 5 minutes.
Queso Fresco Black Bean Arepa — Handheld Lunch, No Drip
Creamy queso fresco and cumin-seasoned black beans between two warm gluten-free arepas. A portable, protein-packed lunch ready in 5 minutes.
Grilled Chicken Avocado Ranch Arepa — Packable Lunch
Grilled chicken, fresh avocado and ranch between two warm gluten-free arepas. The high-protein lunchbox sandwich kids actually ask for.
Tuna Avocado Arepa Sandwich — High-Protein Handheld Lunch
Creamy tuna and mashed avocado with lemon between two warm gluten-free arepas. A high-protein, portable lunch that comes together in 5 minutes.
Roasted Veggie Hummus Arepa Wrap — Vegan & Gluten-Free
Creamy hummus and roasted zucchini and pepper between two warm gluten-free arepas. A plant-based, portable lunch ready in 10 minutes.
Roast Beef Horseradish Arepa — 5-Minute Packed Lunch
Thin-sliced roast beef and zesty horseradish mayo between two warm gluten-free arepas. A bold, protein-packed lunchbox sandwich in 5 minutes.
Egg Salad Jalapeño Arepa Sandwich — Packable, No Drip
Creamy egg salad with a kick of pickled jalapeño between two warm gluten-free arepas. A protein-packed, portable lunch ready in 10 minutes.
Turkey Pesto Provolone Arepa — 6-Minute Packed Lunch
Sliced turkey, provolone and gluten-free basil pesto between two warm gluten-free arepas. A fast, flavor-packed lunchbox sandwich in 6 minutes.
Chicken Caesar Arepa Wrap — High-Protein Handheld Lunch
Chopped chicken, crisp romaine and gluten-free Caesar dressing between two warm gluten-free arepas. A portable Caesar you can eat one-handed.
Chicken Salad Grape Arepa — Make-Ahead Lunchbox Sandwich
Chopped chicken salad with sweet halved grapes between two warm gluten-free arepas. A make-ahead lunchbox sandwich that packs tight, in 8 minutes.
Roast Turkey Cranberry Arepa — Grab-and-Go Lunch
Roast turkey, cranberry sauce and white cheddar between two warm gluten-free arepas. Thanksgiving flavor in a 6-minute portable lunch.
Turkey Mozzarella Basil Arepa — Packable Caprese Lunch
Sliced turkey, fresh mozzarella and basil between two warm gluten-free arepas. A caprese-style lunchbox sandwich with real protein, in 7 minutes.
Roast Beef Chimichurri Arepa — Bold Packed Lunch
Sliced roast beef, bright chimichurri and provolone between two warm gluten-free arepas. A bold, protein-rich lunchbox sandwich in 8 minutes.
Buffalo Chicken Celery Arepa — Game-Day Handheld Lunch
Shredded chicken in gluten-free buffalo sauce with crisp celery on a warm gluten-free arepa. Game-day flavor in a 10-minute lunch.
Ham Apple Cheddar Arepa — Sweet-Savory Packed Lunch
Sliced ham, crisp apple and sharp cheddar between two warm gluten-free arepas. A sweet-savory lunchbox sandwich that packs perfectly, in 7 minutes.
Turkey Avocado Hummus Arepa — Sturdy Handheld Lunch
Sliced turkey, avocado and hummus between two warm gluten-free arepas. A portable, protein-forward lunch that holds together, in 7 minutes.
Coronation Chicken Arepa — Make-Ahead Lunchbox Sandwich
Mildly spiced coronation chicken salad with grapes and almonds between two warm gluten-free arepas. A make-ahead lunch that packs perfectly.
Chicken Tinga Arepa Sandwich — Packable, No Drip
Smoky chipotle chicken tinga with cool avocado crema between two warm gluten-free arepas. A handheld meal that holds together for the road.
Falafel Chickpea Arepa Sandwich — Gluten-Free and Vegan
Crushed falafel-spiced chickpeas with tahini and pickled turnip between two warm gluten-free arepas. A cohesive vegan sandwich made to travel.
Turkey Apple Brie Arepa — Sweet-Savory Packed Lunch
Lean turkey, crisp apple and creamy brie between two warm gluten-free arepas. A sweet-savory lunch that packs beautifully and travels well.
Hitting 25g of protein in a packed lunch
A cup of shredded chicken is ~30g. Two eggs plus a little cheese is ~20g. A can of tuna is ~25g. Half a cup of beans plus cheese is ~15g. Pick one, bind it with a spoon of mayo or yogurt so it holds, add something crunchy, press between two arepas.
More gluten-free arepa roundups
- 50 Make-Ahead Gluten-Free Lunchbox Ideas That Pack Well
- 50 Handheld Lunches That Won't Fall Apart in the Car
- 18 High-Protein Gluten-Free Breakfasts (Ready Fast)
Keep Your Freezer Stocked for Busy Days
Every recipe here starts with a Zavor & Co gluten-free arepa. We deliver them to your door so the base is always ready — heat from frozen in minutes and the meal is halfway done.
