5 Gluten free recipes
We have LOADS of gluten free recipes available for you on the Zing Wellbeing meal plans.
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5 Gluten free recipes
Vegetarian Fritters
Serves 4
INGREDIENTS
• 2 medium zucchinis, grated
• 1 large carrot, grated
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 100g feta cheese, crumbled
• 1/2 cup (60g) chickpea flour (or whole wheat flour)
• 2 large eggs
• 2 tbsp olive oil
• 1/4 cup (25g) fresh parsley, chopped
• Salt and pepper to taste
• 1/2 tsp paprika
• 1/2 tsp cumin
METHOD
- Grate the zucchinis and place them in a clean kitchen towel or cheesecloth. Squeeze out as much excess moisture as possible.
- In a large bowl, combine the grated zucchini, grated carrot, chopped onion, minced garlic, and crumbled feta cheese.
- Add the chickpea flour, eggs, chopped parsley, salt, pepper, paprika, and cumin. Mix well until all ingredients are thoroughly combined.
- Heat 1 tbsp of olive oil in a large fry pan over medium heat.
- Scoop 1/4 cup of the mixture per fritter and place it in the skillet. Flatten slightly with a spatula.
- Cook the fritters for 3-4 minutes on each side, or until golden brown and cooked through. Add the remaining olive oil as needed for subsequent batches.
- Serve warm, garnished with additional fresh parsley if desired.
Nutritional facts
CALORIES + MACRO NUTRIENTS PER SERVE
FIBRE 8g
CAL 550
PROTEIN 18g
FAT 34g
CARBS 38g
Benefits
Zucchini is low in calories but high in essential nutrients like vitamin A,
supporting eye health, and potassium, which helps control blood pressure.
Carrot is rich in beta-carotene, which the body converts into vitamin A,
supporting vision and immune function.
Garlic offers antibacterial and antiviral benefits and can support immune health.
Parsley is high in vitamins A, C, and K, supporting immune function, skin health, and bone health.
Spinach & Chicken salad with avocado dressing
Serves 1
INGREDIENTS
• 150g grilled chicken breast
• 100g fresh spinach
• 50g cherry tomatoes
• 50g cucumber
• 1/2 avocado
• 1 tbsp olive oil
• 1 tbsp lemon juice (or use balsamic vinegar)
• Salt and pepper to taste
METHOD
In a blender, combine avocado, olive oil, lemon juice/vinegar, salt, and pepper to make the dressing.
In a bowl, combine spinach, cherry tomatoes, and cucumber.
Top with sliced chicken and avocado dressing.
Nutritional facts
CALORIES + MACRO NUTRIENTS PER SERVE
CAL 443
PROTEIN 39g
FIBRE 6g
CARBS 9g
FAT 27g
Benefits
This salad is high in protein and healthy fats, which support muscle maintenance and provide satiety.
Spinach is rich in iron and calcium, promoting bone health and energy production.
The avocado dressing adds healthy fats and a creamy texture without the need for added sugars or unhealthy fats.
Scrambled eggs with spinach and feta
Serves 1
INGREDIENTS
• 2 large eggs
• 50g fresh spinach
• 30g feta cheese
• 1 tsp olive oil
• Salt and pepper to taste
METHOD
In a bowl, whisk the eggs with salt and pepper.
Heat olive oil in a non-stick pan over medium heat.
Add spinach and cook until wilted. Pour in the eggs and scramble until cooked through.
Sprinkle with feta cheese and serve.
Nutritional facts
CALORIES + MACRO NUTRIENTS per serve
CAL 314
PROTEIN 20g
FIBRE 2g
CARBS3g
FAT 25g
Benefits
Eggs are a high-quality protein source, essential for muscle maintenance.
Spinach is rich in iron and calcium, promoting bone health and energy production.
Feta cheese adds a creamy texture and additional calcium, supporting bone health.
Quinoa breakfast bowl with berries & almonds
Serves 1
INGREDIENTS
• 50g quinoa
• 100ml almond milk
• 100g mixed berries (blueberries, raspberries, strawberries)
• 10g almonds, chopped
• 1 tsp honey
METHOD
Cook quinoa according to package instructions.
Once cooked, mix quinoa with almond milk and honey.
Top with mixed berries and chopped almonds.
Serve warm or chilled.
Nutritional facts
CALORIES + MACRO NUTRIENTS PER SERVE
CAL 310
PROTEIN 9g
FIBRE 6g
CARBS 44g
FAT 12g
Benefits
Quinoa is a high-protein grain that provides essential amino acids.
Mixed berries add antioxidants and vitamins, while almonds provide healthy fats and additional protein. This breakfast is both satisfying and nutritious, offering a great start to the day.
Lentil soup
Serves 1
INGREDIENTS
• 200g dried lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (400g)
• 1.5L vegetable broth
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
METHOD
In a large pot, sauté onion, carrots, celery, and garlic until softened.
Add lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
Nutritional facts
CALORIES + MACRO NUTRIENTS PER SERVE
CAL 350
PROTEIN 20g
FIBRE 16g
CARBS 60g
Fat 3g
Benefits
Lentils are high in protein and fibre, supporting muscle health and promoting
satiety. Vegetables provide a wide range of vitamins, minerals, and antioxidants,
supporting overall health.
Spices cumin and paprika add flavor and have anti-inflammatory properties.
Find the 7 Day Gluten Free Meal plan available on the Zing Wellbeing App.
