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12 Gluten-Free Weeknight Dinners–Under 400 Calories

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12 Gluten-Free Weeknight Dinners–Under 400 Calories

Looking for new recipes for your gluten-free weeknight dinners? Check out our selection of gluten-free mains for those pesky evenings when you’re running low on time and ideas. We’ve got you covered from meat to fish to veggie dishes that will delight you and your family—all under 400 calories!


1. Chicken & Brussels Sprouts with Mustard Sauce | Cooking Light
Make a complete gluten-free entree with this recipe for chicken breast and sautéed Brussels sprouts dressed with a zesty mustard sauce. This recipe is low carb, but if low carb isn’t your thing, simply add in a baked potato or roasted potatoes.

Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

2. Blackened Chicken with Beans | Cully’s Kitchen
In this simple recipe for blackened chicken, lean chicken breast is simmered in a flavorful sauce of black beans, salsa and corn. It’s high in protein and fiber, and you can cook it in 30 minutes, leaving you more time for weeknight freedom.

Nutrition (per serving): Calories: 379; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 853mg; Total Carbohydrate: 30g; Dietary Fiber: 8g; Sugars: 6g; Protein 48g

3. Spaghetti Squash Pad Thai | The Wheatless Kitchen
You don’t have to give up your favorite dishes due to food sensitivities! This spaghetti squash pad thai keeps all of the flavor and comfort of the traditional dish while using a gluten-free soy sauce and spaghetti squash in place of rice noodles.

Nutrition (per serving): Calories: 283; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 33mg; Sodium: 599mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 16g; Protein: 20g

4. Easy One-Pot Jambalaya | The Roasted Root
If you’re itching for some Southern charm, check out this recipe for an easy jambalaya made in one pot. It’s guaranteed to conjure up sultry nights on the bayou, and is made with chicken, andouille sausage and shrimp simmered to spicy perfection! Recipe makes 8 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 331; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 104mg; Sodium: 952mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 3g; Protein 28g

5. Easy Braised Brisket | Cooking Light
Make lip-smacking, pull-apart beef brisket with just five ingredients. This scrumptious meaty main reheats beautifully for a second meal, but chances are this dish will disappear before that happens. For a complete meal, serve with a side of veggies and your favorite gluten-free whole grain. Recipe makes 8 servings at 3 1/2 ounces of brisket and 1/3 cup sauce.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 0g; Monounsaturated Fat: 5g; Cholesterol: 88mg; Sodium: 216mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 30g

6. Steak Veggie Rolls | Maebells
Steamy pan-fried steak rolls are a quick and delicious gluten-free main dish to make for dinner. These rolls feature slices of onion, peppers and green beans in a blanket of thinly sliced top round steak. Remember to use your favorite gluten-free steak marinade. Recipe makes 4 servings.

Nutrition (per serving): Calories: 330; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 673mg; Total Carbohydrate: 13g; Dietary Fiber: 3g; Sugars: 6g; Protein 39g



7. Smoky Tilapia Tacos | Cooking Light
Inexpensive tilapia is readily available and makes an excellent debut as a gluten-free recipe for fish tacos. Broiling makes this a no-fuss fish dish that also packs plenty of fiber and protein. Recipe makes 6 servings at 2 tacos each.

Nutrition (per serving): Calories: 293; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 87mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 2g; Protein: 33g

8. Coconut Curry Shrimp & Green Beans | The Wheatless Kitchen
Want a gluten-free crunch come dinner time?  This recipe has you covered with a protein-filled, one-pan meal. Quick-cooking shrimp and vitamin-packed green beans take center stage in this easy weeknight curry.  Serve it over brown rice or quinoa, or just enjoy it as is. Pack up leftovers for a quick and healthy lunch. Recipe makes 6 servings. Nutrition information doesn’t include rice or quinoa so remember to log it separately.

Nutrition (per serving): Calories: 286; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 28mg; Total Carbohydrate: 15g; Dietary Fiber: 4g; Sugars 3g; Protein: 33g

9. Maple Glazed Grilled Salmon | Eat Spin Run Repeat
Get your gluten-free grill on with this recipe for maple glazed grilled salmon. It’s easy to put together, and cooks up in just 10 minutes. Salmon is packed with protein and omega-3 fatty acids, which reduce inflammation, and is a good source of  Vitamin D, B12, B6  and magnesium. Serve on a bed of veggies for a delicious and nutritious meal. Recipe makes 2 servings at 4 ounces of salmon each.

Nutrition (per serving): Calories: 284; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 73mg; Sodium: 244mg; Total Carbohydrate: 14g; Dietary Fiber: 0g; Sugars 12g; Protein: 28g


10. Mediterranean Quinoa Salad | Hummusapien
This light and refreshing meatless dish pairs fluffy quinoa with crispy vegetables like cucumber, bell peppers and cherry tomatoes. Recipe makes 5 servings.

Nutrition (per serving): Calories: 383; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 12mg; Sodium: 674mg; Carbohydrate: 43g; Dietary Fiber: 6g; Sugar: 5g; Protein: 12g

11. Vegetarian Fried Rice | Calories In Calories Out Cookbook
Fried rice is universally appealing to all, and now you can make it gluten-free with this recipe. Fragrant stir-fried rice is full of healthy veggies and topped with protein from egg and fried tofu. You can also use this recipe for non-vegetarian occasions by adding strips of chicken, shrimp or beef. Remember to use gluten-free soy sauce (or tamari) and hoisin sauce. Recipe makes 6 servings.

Nutrition (per serving): Calories: 341; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 795mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 3g; Protein: 11g

12. African Peanut Stew | Clean Eating
This recipe features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapeños give this stew a nice, mild background heat, but if you’re chile-averse, you can cut down or omit them. Recipe makes 10 servings at 1/2 cup cooked rice, 1 cup of stew and 1/2 tablespoon cilantro each.

Nutrition (per serving): Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g

About the Author

MyFitnessPal's Featured Recipes
MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan



58 responses to “12 Gluten-Free Weeknight Dinners–Under 400 Calories”

  1. Avatar NEPAexile says:

    Why would I cook and my fitness pal recommend gluten free for people not allergic to it? Your recipes imply that gluten free is healthier for me who is not intolerant. Or am I missing something?

    • Avatar jen says:

      I don’t see this particular blog as implying gluten free is healthier. It is meant to give people different dishes to cook. There are plenty of recipes on other blog posts that are not gluten free.

      • Avatar iolani64 says:

        Why should I want to make dishes where I remove the protein thus cutting important nutrition

        • Avatar Fitcoeliacgirl says:

          Removing gluten is not removing protien, it is removing gluten.
          Gluten and protien are two completely different ingredients.
          And there are more coeliacs then you realise, my whole family are for a start. And many people I know are too. Just because you are not gluten free doesn’t mean it’s a small matter.
          Gluten is in almost everything incl sauces & flavourings. To see there is a gluten free option for people like me, is really great.
          So please kindly understand that this app is inclusive of ALL people.
          Thankyou myfitnesspal.

          • Avatar Geoff Offermann says:

            Actually, gluten is protein. And the prevalence of celiac is undoubtedly overestimated by the general public. Unless one has had a diagnosis for it, and well you and your family may have, there is probably not a good reason to avoid gluten.

            In the spirit of the current scientific understanding, I think such points are important to point out in any article on the subject. While the availability of gluten-free options is great for folks like you, too many people are getting needlessly swept up in the gluten sensitivity hysteria.

          • Avatar Sandra Douglas says:

            I would love to know where you’ve read that the prevalence of celiac is overestimated. I would venture to guess that many people have celiac or a gluten sensitivity and not know it. I was one of those people about a month ago until I had food allergy testing done, and the results showed a severe reaction to gluten. There’s no telling what kind of damage was done internally to my gut, but I now have the opportunity to heal and to help others understand that the “gluten sensitivity hysteria” is very real for some people.

          • Avatar Geoff Offermann says:

            Celiac is about 1%, that is established. Sensitivity is not established at all. It is likely akin to other fad ailments that certain people are susceptible to.

          • Avatar Sandra Douglas says:

            Celiac is considered an autoimmune disorder, so are you inferring that all autoimmune disorders are fad ailments, or have you come up with a list of certain illnesses that you deem as trending fad ailments?

          • Avatar Geoff Offermann says:

            No. Celiac is certainly real condition that is diagnosable. What I am referring to is gluten sensitivity. So far, there is no way to diagnose it. In all likelihood, it is an imagined condition for most that claim it, like sensitivity to monosodium glutamate was about a decade or more ago, and fibromyalgia more recently. I’m not saying any of these is completely imaginary.

          • Avatar HoneyJ says:

            Gluten sensitivity can be tested. I had mine done through Alcat (worldwide). I am being retested for food allergies next month through my family doctor referring me to another doctor in my area. Food intolerances/senstivities is becoming more of a problem for many people and the availability to be tested is out there, you just have to educate (push) some of these MD’s to realize it.

          • Avatar HoneyJ says:

            Gluten sensitivity can be tested. I had mine done through Alcat (worldwide). I am being retested for food allergies next month through my family doctor referring me to another doctor in my area. Food intolerances/senstivities is becoming more of a problem for many people and the availability to be tested is out there, you just have to educate (push) some of these MD’s to realize it.

          • Avatar ST says:

            No one in my family has a gluten issue or gluten sensitivity. But I went gluten free for 8 weeks as an experiment and found that NOTHING hurt in my body any more. “Gluten” is being targeted when I believe the real problem is the fact that the wheat products, in our country in particular, are so hybridized and genetically modified that they are harming us. I try to eat ‘gluten free’ (and what I mean by that is really ‘gluten light’) because it reduced the inflammation in my body. And when I do eat wheat I only use Einchorn wheat (the only one still an original wheat not hybrized or genetically modified) or I ferment my wheat and make sourdoughs. The average American eats so much processed food that they are getting way too much poor quality or altered quality gluten that it is causing a host of health problems. Going ‘gluten free’ has combated that problem. For me, I go ‘real’ gluten and like everything else I do it in moderation. I agree there is a hysteria about it, but that is hysteria is real – just misplaced. These recipies are great for the person on the SAD (Standard American Diet) who can surely benefit from getting the processed, modified glutens out of their diet.

          • Avatar HoneyJ says:

            Very well said. Gluten is a major problem for a lot of people.

          • Avatar BethanieKC says:

            My husband suffers from Celiac, as does most of his family. Although I am not gluten intolerant, I chose to eat a majority of home cooked meals gluten free. And YES he has been diagnosed by a doctor. These recipes were designed for anyone to use, if ytou MUST have gluten, I am sure you can find an easy enough way to add some.

          • Avatar Ramess says:

            Well said, i have Coeliac disease for almost 20 years, wev’e cpme a long way with food, and it’d great that FITNESSpal have recipes we don’t have to tweak.. And I am 1 of 4 (sisters) we all have the disease.

        • Avatar itamer says:

          We’re learning more and more about how modern wheat impacts our bodies and there are more ways we can be “sensitive” than just Celiac. Reducing or eliminating grains (not just gluten) reduces the body-wide inflammation caused by it and is giving people huge relief from a variety of ailments. Seems too good to be true but I’ll never go back.

        • Avatar Emily says:

          I like the gluten free fad. It means that there are more options for people like me who have coeliac and just cannot eat it. Lots of gluten free food is highly processed and replaces gluten with extra sugar and fat to make it edible, its also generally more expensive, largely because it’s a special diet. So it’s not all about you :). Those of you who want to jump on the gluten free band wagon are welcomed by me with open arms, as it drives the behaviour of food companies! Thanks Fad Followers!!!!!

        • Avatar Sweetie719 says:

          I cut out the gluten recently and my chronic pain is much more tolerable. I do not need to do this I just decided to try and am pleasantly surprised. It does make a difference if thats helps anyone.

    • Avatar Asha says:

      Those would be for people with Celiac or an intolerance. No one said they were healthier or recommended for you personally.

      • Avatar NEPAexile says:

        The post does not specify that it is directed toward peopke with Celiacs, however. And since this a health app, the posting is not clear.

        • Avatar Kimdavisrn says:

          Use Your Common Sense!
          And do what is right for you! If I do not like a
          recipe with say Mustard in it I will not make that recipe or substitute… This is a website for the masses not just for the select few…

        • Avatar Anf says:

          I don’t have celiac or gluten-intolerance but choose to be gluten-free. If you want to eat gluten, do it. Throw in some bread. Voila.

          • Avatar NEPAexile says:

            Why? What’s the point if not intolerant? There is no health or other noticeable benefit.

          • Avatar up2oneghz says:

            People like you are the reason we cannot have peanuts in school.

          • Avatar Sandra Douglas says:

            Seriously?!! A peanut allergy is a real medical issue. If you had seen a child or adult break out into hives or go into anaphylaxis from consuming peanuts or other nuts, you wouldn’t be so quick to play the blame game. I won’t dispute that having to alter your own child’s food choices to keep other kids from being exposed to an allergen at school can be inconvenient, but you would want other parents to do the same for your child, if your child had a food allergy. Thankfully my children aren’t allergic to anything, but I have witnessed friends’ kids become affected by both food and environmental allergens. It can be pretty scary for the child, the parent, and anyone who is around when it happens.

          • Avatar itamer says:

            Try it for a month – you might just be surprised!

          • Avatar NEPAexile says:

            No point. There us no scientific evidence that gluten has any effect on the health of gluten tolerant people. Mirrover, anything out of you diet you will see an effect, but whether the effect contributes to you better health is questionable? Gluten-free for gluten tolerant people is a Hollywood fad! Total crap!

          • Avatar itamer says:

            lol, we’ll agree to disagree then.

          • Avatar Geoff Offermann says:

            Because anecdotal evidence like that is not compelling.

          • Avatar brei says:

            There are NUMEROUS health benefits to cutting out grains… Just do your research people. All the info is out there on what grains and processed flour do to your digestive system (as well as every other system in your body!) To say there are no health benefits is a very uniformed statement.

          • Avatar Geoff Offermann says:

            Whole grains have gluten too so if your contention is with “processed” flour, then it’s not really relevant to gluten.

          • Avatar Sandra Douglas says:

            It IS relevant to gluten because the gluten protein in any type of flour processed from a grain (wheat, spelt, barley, rye, etc.) and whole grains are toxic to people with celiac and gluten sensitivity. Many breads that contain whole grains also contain highly processed flours and sometimes even HFCS. Surely there won’t be a debate regarding the health risks of HFCS….

          • Avatar Geoff Offermann says:

            Exactly my point. The distinction between “processed” and unprocessed is meaningless in this context.

          • Avatar Geoff Offermann says:

            Why would you choose to be gluten-free if you don’t need to?

    • Avatar Kam says:

      Sometimes I cook for others or go to potlucks where there are people with gluten intolerances or sensitivities. I prefer to cook so many can enjoy the food I make!!! Remember, it’s not all about you!!!…or maybe it is in your world??

    • Avatar brei says:

      Cutting out carbs out of your diet is a good way to get past a plateau in your diet. I think that was the recommended recipes. Also, if you do your research… cutting out grains is immensely healthy for you as they are responsible for a lot of digestive and inflammation problems that most of the general public has. Just a heads up! 🙂

      • Avatar NEPAexile says:

        It’s mot grains. It’s the lousy diets without fruits and vegetables.!

        • Avatar Sandra Douglas says:

          I would love to know where you’re getting your information about the gluten issue because your comments demonstrate that you’re very misinformed on the subject. You comment as if you’re an expert, but obviously you really haven’t done much authentic research. It’s ignorant to assume that because something doesn’t affect you that it doesn’t truly affect others either.

          • Avatar Sue says:

            Sweetie, ignore him. He is getting a kick out of winding you up. Ignorance is bliss, but it can be a tad annoying

  2. Avatar bajtna says:

    I like the fact that they use gluten free recipes. I dont nessecarily need a gluten free recipe but i know a few people who could use them. I think they are just trying to make sure they put out something for everyone. I think its great.

  3. Avatar jen says:

    NEPAexile, if you are going to debate the topic make it a logical debate. There was no implying anything about rating gluten-free. Furthermore, no one is forcing you to make the recipes. You are being silly.

  4. Avatar Skye says:

    This is great! So many people, myself included, struggle with gluten intolerance and making meals. Not many places provide recipes or meal ideas to help though. I wish more articles had gluten-free menu ideas for the growing population of celiac/gluten intolerance people!

  5. Avatar Barb Vesecky says:

    I am just going glutten free and need any good and filling ideas.
    Have you tried recipes from these sources? Which are the best?
    Thank you

  6. Avatar 2zzredhead says:

    My God, people will get their panties in a bunch over NOTHING!! They post different things to cater to different people. So if they post Thai recipes, I’m going to complain because I am not Indian?

    Give me a break people. Don’t post stupid responses, just look for recipes elsewhere when ones you see do not suit you.

    Reading these comments I felt like I was in middle school. Ridiculous.

    • Avatar mvandend says:

      100% agree and we’ll said.

      • Avatar mvandend says:

        I am gluten free with a celiac daughter. There’s been tons of research on gluten etc., and despite the fact that we need to eat that way in our home, I would do it anyway. Read the science…gluten is known to cause problems with digestion, inflammation and even new research shows it negatively impacts the brain and can lead to Alzheimer’s. It’s not “crap”. I understand that it’s trendy and that Cabernet annoying, but I believe it’s only a matter of time before wheat is no longer a regular part of the North American diet.

  7. Avatar GinaB says:

    Please! Can we have a rest from that gluten-free fad? There is nothing wrong with gluten unless you’ve got a rare disease. This is being proven scientifically every day, you just have to watch serious TV or read serious publications instead of getting all your information from Twitter!

    • Avatar Rose says:

      Some of us are allergic to wheat and I appreciate the suggestions. Yes it is good for people even if they are not allergic to be grain free and/ or gluten free. Can help get rid of hypertension, diabetes, high cholesterol, auto – immune diseases, try it you may be pleasantly surprised.

  8. Avatar Sibby says:

    I like to collect recipes…PERIOD!!! I don’t care if it is gluten free..diabetic..etc. It gives me options. If I don’t want to try it…then I won’t! What is so hard about ignoring it.

  9. Avatar Me says:

    I really like the gluten recipes, and I am actively try to reduce my gluten/wheat intake as it doesn’t sit happily with me. These are great and I will be testing them out in the next few days. Thanks

  10. Avatar PeaceHawk says:

    I am not gluten sensitive, but I have several friends and family members who are, so I sometimes experiment. This weekend, I had a house full of people and knew of at least 3 who are gluten sensitive, so I made gluten free lasagna. One vegetarian and one with meat. Everyone loved them! There was no taste difference. I made homemade noodles using gluten free flour. I don’t understand why people are getting so angry over gluten free or not. Just cook the way you want to cook. Gluten free or not. Meat free or not. Paleo or not. These blog offerings are to get us thinking about food mindfully, not to start petty wars.

  11. Avatar Juju says:

    I have coeliac disease, and I cook whatever I want, using my common sense to substitute or leave out the gluten with gf ingredients. It’s not hard to cook gf, just avoid processed ingredients and cook fresh from scratch. If you follow a gf diet like that, yes, it is healthier purely because you’re eating fresh, non processed foods. However gf products you buy at the supermarket are absolutely not healthier, they are stuffed full of almost 60% more fat, salt and sugar to replace the taste of gluten, so can cause you to gain weight instead of lose it!
    Also rice noodles contain no gluten xo

  12. Avatar Tom Dinning says:

    My wife is gluten intolerant. Then again, she’s intolerant of a lot of things, especially if I have anything to do with it. I do the cooking in the house. She doesn’t know how to turn on the microwave. Truly! I’ll eat anything, except brussel sprouts and offal. I cook to cater for both our needs. It’s dead easy. Every now and again when she complains too much I slip in a bit of wheat into the cereal. Within the hour she’s gone quiet and stops complaining.
    As for the weight plateau thing, she’s 61 and I’m 68 and we have both plateaued for the last 30 years or so at our recommended weight. That’s easy as well. We don’t eat beyond our daily needs and exercise with a brisk walk each day. The walk has two benefits. We get to talk about our plans together and we get to see the neighborhood. The weight takes care of itself.
    Not everyone is the same or has the same requirements. If you eat to meet your needs you can’t really go wrong. If you get off the couch and go for a walk with someone you enjoy the company of, it’s a bonus.
    Live well, not long.

  13. Avatar kathy says:

    I would also some recipes that are fructose free. I love the recipes but they all have fructose

  14. Avatar Lmorgan says:

    Read Wheat Belly. Gluten free products are replaced with high sugar binders which can cause many other medical issues. Wheat free……look it up

  15. Avatar Cyndi says:

    i really appreiate these recipes as I recently (this week) found out I need to be gluten free to control a thryroid disorder. For those of you who do not need to be gluten free-thank you lucky stars! I am going to really miss yummy dough!

  16. Avatar Tara says:

    The pad Thai could be made with rice noodles and remain gluten free. The majority of rice noodles that I have seen are gluten free. If you actually have celiac I would read the label beforehand though.

  17. Avatar Paula says:

    I do have celiac disease and it’s nice to see somebody post some gluten free recipes. Something new and simple. Thanks!!

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