Packing gluten dairy sugar free lunches for school is probably the trickiest thing about starting a special diet for your kiddo. Although once you get a good system down, it gets so much easier.
That’s exactly what this post will give you. A simple guide with mix and match elements to help you create your own system and make packing gluten free dairy free school lunches a cinch.
Plus, these ideas easily fit into a paleo & grain free diet as well.
*For My Autism Parents*
I am writing this article with my readers who have kids on the autism spectrum in mind. Many of them are following the GFCF Diet (gluten free casein/dairy free) to help their child’s autism. You will notice a few extra tips sprinkled throughout.
However, this information is quite applicable to any family following a GFCF or gluten free dairy free diet.
*This post contains affiliate links**
Mix & Match System To Simplify Packing Gluten Dairy Sugar Free Lunches
My goal with this system is to make packing school lunches really easy. I have organized foods into 3 categories: protein, vegetable, healthy fats.
Every morning make sure you include 1 protein source, 1-3 veggies, and 1 healthy fat. Then, if you’d like, you can choose 1-2 items from the other additions category.
It’s important to choose the right foods that are minimally processed and as healthy as possible.
For more on food quality and sourcing, check out “How To Choose The Right Foods” at the end of this article.
All Gluten Dairy Sugar Free Lunches Should Include:
- 1 Protein
- 1-3 Veggies
- 1 Healthy Fat
- 1-2 Other Additions
The following is a sampling of choices to include in your child’s lunch. Of course, this is not an exhaustive list, but it gives you plenty of great ideas.
Feel free to add more using the guidelines mentioned at the end of this article.
Protein Sources For Lunch (choose 1)
Try to find sources without preservatives, additives, nitrates…etc
- Lunch Meat (Applegate)
- Hamburger Patty
- Frozen GF Chicken Nuggets (Applegate)
- Frozen Fish Sticks (Ian’s)
- Jerky (Epic Brand)
- Epic Meat Bar
- Hot Dog (Applegate 100% grass fed beef)
- Hummus
- Nut Butter
- Salmon Salad(think tuna salad)
- Hard Boiled or Deviled Eggs
- Larabar (or other whole food bar)
- Rice/Quinoa & Beans/Lentils (always eat together for a complete protein source)
- Chicken/Turkey
- Bacon/Sausage
- Leftovers
For My Autism Parents*
If your kid hates meat, it may be because they cannot handle the protein. Some kids on the spectrum have trouble breaking down proteins fully which can result in excess ammonia that they’re body can’t get rid of fast enough. A zinc deficiency may also affect their ability to taste food too.
Protein is also high in sulfur which is another element that ASD kids are sensitive too. If you think this may be an issue, talk with your doctor.
Vegetables (choose 1-3)
(includes some super healthy/low sugar fruits that are mistakenly called veggies)
- Kale Chips
- Veggie Chip
- Carrot Sticks
- Cucumber (actually a fruit)
- Tomatoes (actually a fruit)
- Peppers
- Homemade cauliflower crackers (video)
- Freeze Dried Vegetables
- Salad
- Avocado (actually a fruit)
- Guacamole
- Snow Peas
- Olives (actually a fruit)
- Fresh Broccoli -stop laughing. Some kids like broccoli 😉
Just Because It Says “Veggie” Doesn’t Mean It Counts as a vegetable.
Many packaged foods contain trace amounts of vegetables and companies mislead people by putting veggie on the package.
For example: Veggie Straws
Veggie straws are mostly corn which is not a vegetable, and they are fried in low quality oil. Therefore, you should not consider them as a vegetable when packing lunch. If you still want to pack them, they would fit in the other additions category.
Healthy Fats For School Lunches(choose 1 or 2)
- Avocado/Guacamole
- Olives
- Nuts/Seeds
- Homemade Mayonnaise (or soy free, preservative free: Chosen Foods, Sir Kensington Are Good Brands)
- Eggs
- Homemade Ranch (from above mayo brands)
- Coconut Chips
- Dark Chocolate Bar (at least 70% dark & dairy free of course)
- MCT Oil (start very slow, mix a tsp into other dips/sauces)
**How To Make Homemade Mayo**
Other Additions
Here is where you can add a sweet, treat, or a little crunch. Remember to keep these to a minimum if you’re kid has a history of not eating the whole lunch.
Choose 1 or 2 of the items from this category, but always be aware of ingredients when choosing packaged foods.
Other Additions (Fruits, Sweets, Treats, & Starches)*optional
- Plantain Chips
- Sweet Potato Chips (Jackson’s Honest)
- GFCF Crackers (Simple Mills)
- Siete Chips
- Dairy Free Chocolate Pieces
- DF Yogurt Cup
- Roasted Beans/Chickpeas
- French Toast Sticks
- GFDF Cookies or Bars (Enjoy Life, RX)
- Freeze Dried Fruit
- Fruit Leather
- Fresh Fruits (see dirty dozen)
*For My Autism Parents*
Inflammation drives many of the challenges our kids on the spectrum have. It is so important to avoid inflammatory foods as much as possible to keep inflammation manageable.
It will also help them feel better, and reduce unwanted behaviors. Be cautious with bad oils/fats, processed foods, and, of course, too much sugar. See “Choosing The Right Foods” at the end of this article for more.
Putting It All Together A Sample Gluten Dairy Sugar Free Lunch
I gave you a lot to think about here, so let me give you a specific example.
Homemade Lunchables:
Homemade lunchables are one of my son’s favorite things to pack for his gluten dairy sugar free lunches. You cut lunch meat into circles using a cookie cutter or small cup or lid.
Then, put them on plantain chips with a little mayo and maybe a pickle or jalapeno for the adventurous kiddo.
Carrots and hummus (single serve packet) make a great side to go with these lunchables. This lunch is simple enough where kids as young as 2nd or 3rd grade can make on their own.
1 Protein: Lunch meat & hummus
1-3 Veggies: Carrot sticks
1 Healthy Fat: Mayo (also a small amount of fat in hummus)
1-2 Other Additions (plantain chips)
Need More Gluten Dairy Sugar Free Lunch Ideas?
I have 10 more specific lunch ideas in this article (click here to read).
You may also want to check out one of my Instagram Followers: TheReedBoys_GFCF.
This mom was fairly new to the GFCF Diet, but she is getting better and better at packing lunches for her boys. I would encourage you to check out her on IG to get even more real life ideas!
Getting Your Kids To Actually Eat What You Packed
Now that you know what to pack for lunch, how do you make sure they actually eat it. There are 3 important things that will increase the likelihood that your kids eat the gluten dairy sugar free lunches you spent time preparing for them.
3 Keys To Success With Gluten Dairy Sugar Free Lunches For Kids
#1 It’s All In The Presentation
Presentation is an often underrated aspect of mealtimes especially for kids on a special diet. It’s important to consider the way the lunch will look by the time it hits the school cafeteria.
You can pack the healthiest and tastiest lunch ever, but if it doesn’t look tasty, they may not even try it.
Contents May Shift After Takeoff
Kids are not the most careful people when it comes to their backpacks and lunch boxes. Having spent time in schools, I’ve personally seen kids of all ages toss their lunch box halfway across the room or down the hall.
Therefore, we must make sure we pack their food really well to avoid lunches that end up looking like a big pile of mush after being all mixed together.
The best and easiest way to do this is to get a nice Bento style lunch box. I prefer the leak proof containers that ensure everything stays in its proper spot no matter how rough and wild the kids handle their lunchbox. (within reason)
You could also simply pack everything in different containers, but for me, that’s too many dishes to deal with after school. I prefer the all in one style boxes like these, but honestly, I end up buying the plastic ones from Target.
Plastic Lunch Boxes Are Fine But….
If you go with plastic that’s okay. In fact, that’s what our family does. We just make sure to hand wash it. Never heat plastic food containers no matter what the package says.
For more on that check out my interview with Mamavation founder Leah Segedie on Episode 12 of The Happy Healthy Family Podcast.
Don’t Reinvent The Wheel
This tip may be a bit obvious for you, but it serves as a good reminder. Always pack food that your kids are familiar with.
It’s best not to try something new when you’re not around to encourage them to try it. We all know how stubborn kids are with food, so save the new foods for dinner or the weekend.
*For My Autism Parents*
Kids with autism are notoriously picky eaters. Even if they are in a one-on-one setting at school, they’re likely not going to be pushed to try any new foods in their lunch.
Lunchtime is also the time when teachers relax a little bit more too, so another reason to pack familiar food that you know they will eat. Having said that, there’s nothing wrong with throwing in a handful of a vegetable just so they get used to seeing it on their plates.
Help Them Fit In
Additionally, pack food that other kids are familiar with too. Not because we want our kids to share, but because it will help your child on a special diet fit in.
Their gluten dairy sugar free lunches will be very different from their peers, but that doesn’t mean they have to feel like it’s weird.
When my son was in 3rd grade, he packed egg salad for himself because he loves it. However, there was a bit of teasing at the lunch table. This was probably because it was a bit messy (he didn’t pack it in separate container, so it slid all over the place.
But, this was also because kids at that age don’t eat a lot of egg salad, so it was easy to poke fun at something that looked different and probably smelled funny too. Needless to say my son avoiding packing egg salad for a few weeks after that.
Don’t Worry Too Much About Variety
Sometimes, we parents get worried there’s not enough variety in our kid’s lunch, but really our kids don’t care that much. When I was a kid, we had a sandwich and chips most days and that was just fine with me.
The system I am going to give you later will help make sure you have plenty of easy ideas, but if it seems like your kid is getting bored with a certain lunch, just take that one out of the rotation for awhile.
Pinterest Sminterest
Don’t try to get too fancy with your gluten dairy sugar free lunches either. First of all, your kids probably won’t care all that much, and that fancy looking presentation is not likely going to look so fancy once lunchtime rolls around.
There’s enough on our To Do list, so keep lunches simple, and avoid burning yourself out. For the most part, kids don’t really care how much variety they have during the week or how “Pinterest Worthy” their lunch is.
All that matters is their food looks clean (as in “contents may shift during takeoff”) , tastes good, and is familiar to them and their peers.
3 Keys To Success With Gluten Dairy Sugar Free Lunches For Kids
#2 Limit The Sweets, Treats, and Starchy Goodness
Remember, kids are completely independent at lunchtime. They will almost always start with whatever sweet or carby items you packed for them. Whether it’s a banana, GF crackers/chips, or a GF chocolate chip cookie, they’ll likely go for that first.
If you want to make sure the kids get a nutritious lunch, limit those items. We want to make our kids happy, and we know a cookie with lunch will do the trick. However, we must be cautious of packing too much of these items,
They may not eat the healthier (and more expensive) veggie or protein. Best not to let them go to waste, so you can save the cookies for when they get home or make it a special Friday lunch treat.
*For My Autism Parents*
This piece is even more important for you. Keeping sugar and carbs to a minimum is a crucial part of helping our kids. These foods feed bad microbes in the gut and are inflammatory. They can make behaviors worse and lead to other medical/nutritional imbalances.
3 Keys To Success With Gluten Dairy Sugar Free Lunches For Kids
#3 Have The Kids Help Pack
My son has been helping pack his own lunch since kindergarten, and now that he’s in 5th grade, he is completely in charge of packing his gluten dairy sugar free lunches.
Of course, I have to check it from time to time to make sure he’s packing a good lunch, but it’s so helpful that he can be responsible for this.
If you have a younger kid, or one with special needs, maybe just have them next to you while you make lunch. They can help with easy tasks, and pick out which veggie they want that day.
This helps them know what to expect at lunch time, and when they know what to expect, they’re more likely to eat it up.
In Conclusion
School is hard enough for the kids (and for us parents too), so let’s not make packing gluten dairy sugar free lunches be part of the stress. While it is really important to make sure you’re kids are getting healthy food at school, it’s also important to find the right balance.
Don’t worry about being perfect every single day, or making sure you include cutesy notes or special holiday themed lunches all the time. Sure, these are great if you have the time, but your kids would rather have a happy stress free parent than a Instagram worthy lunch.
If you make sure breakfast and dinner are packed with nutrition, then you can chill out a little but during school lunch.
Keep it simple. Keep it stress free. Keep everyone happy!
Don’t forget to check out this post for 10 specific lunch ideas for more inspiration!
Additional Reading:
Choosing The Right Foods For Gluten Dairy Sugar Free Lunches
Choosing Healthy Protein Sources
Protein is the body’s main building material, and probably the most important nutrient for the growing body. Choosing a quality source of protein is equally important.
Beef and Other Meats
Pasture-raised/grass-fed meats are best, and I would say 100% grass fed beef is even better than organic beef. Pasture and Grass fed cows produce omega 3s from the grass they eat. Cows fed corn and other animal feed produce Omega 6 fats which are inflammatory. This is also true for organic beef.
Organic does not mean grassfed. It simply means the animal was fed an organic feed. The healthiness of the beef depends on what the cow ate.
Lunch Meats
Traditional lunch meats are full of artificial ingredients, preservatives, ingredients derived from GMO corn, sugar, and nitrates, and according to many researchers and doctors are not part of a healthy diet.
Choose less processed meats and brands. Applegate is probably the best brand that is also widely available. Major brands now have “natural” versions of their deli meats as well, but still contain a lot of sugar and GMO derived ingredients.
If can’t find Applegate or just can’t stomach the extra costs, the natural lines are far better than traditional.
Fish
There are 3 food categories that you will want to ensure make it into all the gluten dairy sugar free lunches you make. They are protein, vegetable, and healthy fats. For fish you want to look for wild caught, and stay away from larger fish. Wild caught salmon is my favorite, but you can check this website for other ideas.
The Incredible Egg
Eggs are an underrated food. They’re packed with protein, healthy fat, cholesterol, and choline for the brain. In my book, pasture-raised eggs should be considered superfoods. But again, pasture raised is best, organic is fine, but at the least try to avoid conventional eggs. Most are fed a bevy of GMOs, and may also pass on some extra glyphosate.(herbicide/RoundUp)
Non-Animal Protein Sources
There are a few good vegetarian choices including nuts, seeds, beans, lentils, legumes. It’s best to soak and/or sprout your own nuts. Not only does it make these sources easier to digest, but it’s a lot cheaper too. Check out the Weston A Price foundation for more on this.
Choosing Veggies
Vegetables are well known for the nutritive power and kids need to eat their veggies just as much as we grown ups. When choosing vegetables make sure you be cognisant of the Dirty Dozen and Clean 15. The Dirty Dozen you’ll want to buy organic or avoid altogether. The Clean 15 are fruits and veggies that you can go ahead and buy conventional (non-organic).
A Note On Veggie Chips:
If you’re buying veggie chips, you need to pay attention to the ingredients. Specifically look for sugar and the type of oil used. Avoid highly processed and inflammatory oils if possible. (vegetable, canola, soybean, corn, rice bran, sesame, cottonseed, peanut)
Coconut and palm oil (sustainable source) are the best for frying chips with avocado close behind.
Healthy Fats
Healthy fats may be a new one for you as the mainstream is just beginning to come around on this. Our kids’ brain, cell membranes, and hormones are made from fat. Additionally, they need fat to utilize the fat-soluble vitamins (Vit A, D, E, K) they get from their other food. It’s important to choose the right fats though because all fats are not good for you
As mentioned above (A note on veggie chips), certain oils are inflammatory and therefore are not healthy. Healthy fats are anti inflammatory and contribute certain nutrients to the body. All you need is a tablespoon or two.
A healthy (and delicious) homemade mayo for example can be made from local eggs (a superfood in my book), and avocado oil. Mayo makes a great addition to the protein or the kids can dip their veggies.
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10 Super Easy Gluten Free Dairy Free Lunches For Kids
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