These easy family-friendly recipes are packed with lean proteins and vegetables – and they’re naturally gluten-free.
Busy weeknights call for meals that are easy to prepare, packed with flavour and nourishing for the whole family.
Whether you or someone you’re cooking for has a gluten allergy or intolerance, or you prefer to avoid gluten, these recipes are designed to take the stress out of dinnertime meals and support overall health without compromising on taste or convenience.
These recipes focus on whole, nutrient-dense ingredients, such as naturally gluten-free grains, lean proteins and plenty of vegetables, to support overall health.
From an all-in-one, oven-baked dish to a fuss-free, one-pot meal and a quick and vibrant bowl, these recipes let you spend less time cooking while enjoying the benefits of nutritious, family-friendly food.
Beef, cherry tomato and halloumi bake
Packed with rich flavours and a deliciously cheesy topping, this one-pot wonder feels comforting yet nutritious. Simply let it simmer, top with halloumi and mozzarella, then pop it under a hot grill for a golden, bubbly finish. Serve it with rice or crunchy gluten-free toast for a satisfying meal with minimal clean-up.
INGREDIENTS
- 1 tbsp extra virgin olive oil
- 500g beef mince
- 1 brown onion, finely chopped
- 3 garlic cloves, finely chopped
- 1 carrot, finely diced
- 2 celery stalks, finely diced
- 1 zucchini, finely diced, optional
- 1 tsp dried oregano
- 1 tbsp butter
- 350g jar stir-through tomato pasta sauce
- 400g can cherry tomatoes in juice
- 1 tsp beef stock powder mixed with ½ cup water
- 2 cups baby spinach
- sea salt flakes and cracked black pepper
- 1 tbsp balsamic vinegar
- 225g packet halloumi, cut into slices 1cm-thick
- 1 cup (about 115g) grated mozzarella
- basil leaves to serve
- steamed rice or gluten-free toast to serve
METHOD
- Heat the oil over high heat in a large, oven-proof frypan or saucepan. Add the mince and cook, breaking up the chunks with a wooden spoon, for 5 minutes or until browned. Add the onion and garlic and cook, stirring, for 3 minutes. Then add the carrot, celery and zucchini (if using). Cook, stirring occasionally, for 3-4 minutes. Add the oregano and butter and stir until butter has melted.
- Add the pasta sauce, canned tomatoes, stock and water. Bring to a boil, then reduce the heat to a gentle simmer and cook for 15-20 minutes until the sauce has reduced and is flavoursome.
- Ten minutes before the sauce has finished simmering, turn the grill to high.
- Once the sauce has finished simmering, stir through the spinach and balsamic vinegar and season well with sea salt and black pepper. Place the halloumi slices on top of the mince and sprinkle with mozzarella. Place under the grill for 4-6 minutes or until the cheese is golden and bubbling. Sprinkle over fresh basil leaves and serve immediately.
Serves 4
One-tray lemon and herb chicken with vegies
This is the ultimate fuss-free dinner. Everything is baked on one tray, letting the oven do all the work while keeping clean-up to a minimum. Juicy, herb-seasoned chicken is roasted alongside vibrant vegies, then finished with fresh basil, feta and a squeeze of lemon for a burst of flavour. This gluten-free dish is perfect for busy nights when you want something healthy, easy and delicious.
INGREDIENTS
- 4 skinless chicken breasts, about 150g each
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon and herb seasoning
- 1 red onion, cut into chunks
- 1 bunch asparagus, spears cut in half
- 2 large zucchini, cut into slices
- 1 cup cherry tomatoes
- 1 large handful green beans, trimmed (about 60g)
- ½ cup pitted green or kalamata olives
- ½ cup chicken stock
- cracked black pepper
- 1 cup basil leaves
- 60g soft feta cheese
- juice of 1 lemon
- brown rice to serve, optional
METHOD
- Preheat oven to 200C fan-forced (220C conventional).
- Place the chicken breasts in a large roasting dish. Drizzle 1 tablespoon of the olive oil over them, rub it over the chicken and sprinkle on the lemon and herb seasoning. Place in the oven and roast for 10 minutes.
- Remove the dish from the oven and scatter over the onion, asparagus, zucchini, cherry tomatoes, beans and olives. Drizzle over the remaining olive oil and pour the stock into the dish over the raw vegetables. Season with sea salt and pepper.
- Roast for 15-20 minutes, until the vegetables are softened and cooked.
- Divide the vegetables (and rice, if using) among the serving bowls. Top each with a chicken breast, scatter with basil leaves and crumble over the feta. Add a drizzle of lemon juice and serve.
Serves 4
Satay chicken bowls with cucumber salad and coconut rice
Don’t be put off by the long list of ingredients. This is made with simple, everyday staples, with many ingredients overlapping across the marinade, sauce and salad. The result? A beautifully balanced, gluten-free dish packed with rich, nutty satay flavours, refreshing cucumber salad and creamy coconut rice. It’s an easy yet impressive meal, perfect for any night of the week.
INGREDIENTS
- 3 medium chicken breasts (about 600g in total), cut into cubes
Marinade
- 2 tbsp natural peanut butter (crunchy or smooth)
- 2cm knob of ginger, peeled and finely chopped
- 2 tbsp gluten-free dark soy sauce
- 2 tsp caster sugar or pure maple syrup
- 1 tbsp curry powder
- ¼ cup coconut milk
Coconut rice
- 1 cup jasmine rice, rinsed well
- 1 cup coconut milk
- ½ tsp salt
Satay sauce
- ½ cup peanut butter
- ¼ cup caster sugar
- pinch curry powder
- 1 cup coconut milk
- 1-2 tbsp gluten-free dark soy sauce
- 2 tbsp apple cider vinegar
Cucumber salad
- 10 baby cucumbers, split lengthwise and cut into chunks
- ½ bunch coriander, roughly chopped
- 3 spring onions, finely chopped
- juice of 1 lime
- ½ cup roasted peanuts, roughly chopped
- 2 tbsp rice wine vinegar
- 1 tsp caster sugar
METHOD
- In a large bowl, combine the peanut butter, ginger, soy sauce, caster sugar (or maple syrup), curry powder and coconut milk. Add the diced chicken and toss to coat well. Marinate for at least 10 minutes, or ideally overnight.
- Thread the marinated chicken onto skewers, placing about 3 pieces on each skewer. If you prefer, you can cook the chicken without skewers.
- Rinse the jasmine rice well in cold water. In a medium saucepan, combine the rinsed rice with coconut milk, salt and 1½ cups of water. Bring to a boil, then reduce heat to low, cover and simmer for 12-15 minutes, until cooked through. Remove from the heat and let it stand, covered, for 5 minutes. Fluff with a fork before serving.
- Meanwhile, combine the peanut butter, caster sugar, curry powder, coconut milk, soy sauce and vinegar in a small saucepan over low heat. Stir continuously until the mixture is smooth and heated through, about 10 minutes. Adjust seasoning to taste, adding a little more soy sauce for saltiness or sugar for sweetness. Set aside.
- Heat a large frypan or barbecue to medium heat. Lightly oil the surface if needed. Cook the satay skewers for about 5-7 minutes each side, or until the chicken is fully cooked. If they start browning too quickly, lower the heat to ensure even cooking.
- In a large bowl, combine the cucumbers, coriander and spring onions. In a small bowl, whisk together the lime juice, rice wine vinegar and caster sugar until the sugar dissolves. Pour the dressing over the salad and toss to coat. Sprinkle the roasted peanuts on top just before serving.
- Divide the coconut rice among 4 bowls, top with cucumber salad, then the satay chicken skewers, and spoon over the warm satay sauce.
Serves 4
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Sarah Pound is a nutritionist, author of the cookbook ‘Wholesome by Sarah’, and a recipe columnist for Good Food.
