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Gluten Free Meal Delivery

Gluten Free Meal Delivery

Explore a variety of gluten-free meal delivery options tailored to your tastes and dietary needs. Compare gluten free ready made meals and meal kits that are suitable for individuals, couples and families. Learn more about gluten and how to maintain a gluten free diet and how to find the tastiest and best gluten free meal plans.

By
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

Edited by
Rose Fenasse

Written by

Rose Fenasse
Clinical Nutritionist

Rose is a nutritionist who believes nutritional approaches should be flexible and sustainable for the long-term. Rose’s approach to nutrition is evidence-based and integrative, as she understands her scope of practice and sees value in working alongside other health professionals to compliment her clients most effectively. Rose is passionate about ditching diet cultures and focusing on label-free living, whilst educating clients on how to create healthy and flavour-packed meals. She has a comprehensive understanding of shaping nutritional interventions, meal plans, dietary analysis, whilst coaching clients around ditching diet cultures and embracing all foods without the associated emotional fears often seen with dietary changes. Rose stays up to date with current research looking to science and evidence-based nutritional medicine whilst continually studying to broaden her scope.

Updated November 28, 2023
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

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Best gluten-free meal delivery services

There are numerous meal delivery services out there that provide gluten free meals, however, not all services are created equally. Some services such as Bondi meal Prep and Providoor create gluten-free meals made with high quality ingredients, whilst other meals are made with no added wheat such as Chefgood and Marley Spoon. Knowing which service is best for you depends on your unique dietary needs and health goals. 

Our team of expert Nutritionist’s have tried and tested several providers and found that Garden of Goodness (formally Garden of Vegan) is a stand-out amongst the crowd. 

Garden of Goodness provides organic, whole-food, 100% gluten-free, oil-free, vegan meals. Garden of Goodness uses 100% certified organic ingredients in every meal – setting them apart from other meal providers. All Garden of Goodness meals are prepared in a 100% gluten-free facility to avoid any cross-contamination, this makes Garden of Goodness the best gluten free meal delivery service in Australia. Meals start from $15.95, and whilst a more expensive option, this price reflects the quality of their meals. 

Read our Nutritionist review of Garden of Vegan here.

A Nutritionist's experience of gluten-free meal delivery

Finding gluten-free meals that you can be confident are 100% gluten-free, yet still nutritionally sound, can be challenging. I tried Garden of Goodness’s range of ready-made meals to see if their meals passed the test. 

Garden of Goodness (formally Garden of Vegan) provides 100% vegan, gluten-free, oil free meals made with 100% certified organic ingredients. Their meals are free from preservatives, additives, refined sugars, setting them apart from other meal providers. 

Of the meals I tried, including Butter Tofu Makhni and Satay Tofu Stirfry, I found the protein content to be excellent, featuring quality sources like tempeh, lentils, and chickpeas, in adequate amounts. Whilst the meals are gluten-free, Garden of Goodness priortises whole food sources of complex carbohydrates such as brown rice and sweet potato. Some of the meals did however contain smaller portions of vegetables. The meals tasted fantastic, with authentic flavours. 

Garden of Goodness is positioned as a premium meal service with meals starting at $15.95, reflecting the high quality of its ingredients and preparation methods. While the meals are nutrient-dense and flavourful, the cost per serving may be prohibitive for some individuals, especially those seeking budget-friendly options. I highly recommend Garden of Goodness for health-conscious consumers prioritising plant-based, gluten-free nutrition. However, it is important to consider whether the investment aligns with your personal budget. 

Garden of Goodness delivers to NSW, VIC, ACT, QLD, SA, WA, TAS.
Check out Garden of Goodness here

Health benefits of gluten-free meals

A gluten-free diet excludes foods which contain the gluten protein that can be found in wheat (including spelt), rye, barley and oats.

A gluten-free diet is essential for individuals with coeliac disease or gluten sensitivity, but many others also choose it for potential health benefits. Here’s a closer look at who might benefit from gluten-free meals and why:

Who should follow a gluten-free diet?

  • People with Coeliac Disease – Coeliac disease is an autoimmune condition where gluten triggers inflammation and damage to the small intestine, leading to nutrient deficiencies.
  • Individuals with Gluten Sensitivity – While not an autoimmune disorder, gluten sensitivity can cause digestive discomfort, bloating, and fatigue.
  • Those with Wheat Allergies – Some people experience allergic reactions to wheat proteins and need to avoid gluten-containing grains.
  • Health-Conscious Consumers – Some choose to go gluten-free to reduce processed food intake and focus on whole, naturally gluten-free foods.

Potential health benefits of a gluten-free diet:

  • Improved Digestion – Reducing gluten may help ease bloating, diarrhoea, or constipation for sensitive individuals.
  • Reduced Inflammation – For those with Coeliac disease, a gluten-free diet significantly lowers inflammation and promotes gut healing.
  • Increased Energy Levels – People with undiagnosed gluten sensitivity may experience fatigue, which improves after eliminating gluten.

Common misconceptions about a gluten-free diet:

  • It’s Not Always Healthier – Some gluten-free products are highly processed, containing added salt and sugar to compensate for flavour, and may lack essential nutrients.
  • Weight Loss Is Not Guaranteed – While some experience weight loss from reducing processed foods, gluten-free meals alone don’t cause weight loss.
  • Athletes Can Still Meet Their Performance Needs – Gluten-free diets can support fitness goals with careful planning, incorporating whole foods like quinoa, sweet potatoes, and lean proteins.

If you are interested in learning how to read a Nutrition Information Pane to help inform your food choices, read our “How to Read a Food Label in Australia” guide to help you out.

Before considering taking up a gluten-free diet it’s important to seek advice from a trusted health professional before making any dietary changes.diarrhoea 

Difference between gluten-free and no added gluten meal delivery?

A gluten-free meal delivery service provides meals that do not contain any gluten at all. Gluten is a protein found in wheat, barley, and rye, and it is a common allergen that can cause digestive issues for some people. Gluten must be avoided for those diagnosed with Coeliac disease.

On the other hand, a no added gluten or no added wheat meal delivery service provides meals that do not contain gluten-containing ingredients as part of the recipe. This means that the meals are not made with added wheat, barley, or rye, however certain secondary ingredients used such as soy sauce may contain gluten, and are therefore not suitable for those with Coeliac disease. Additionally, these meals may still be prepared in a kitchen that also processes gluten-containing ingredients, increasing the risk for cross-contamination.

It’s important to note that if you have coeliac disease or a gluten intolerance, a no added gluten meal delivery service may not be safe for you because even small amounts of gluten can cause adverse reactions. In this case, look for a certified gluten-free or dedicated gluten-free meal delivery service.

Key nutrients for a gluten-free diet

When following a gluten-free diet, there are several key nutrients that are important to pay attention to. Here are some of the key nutrients:

  • Fibre: Since some gluten-containing grains are high in fiber, it’s important to ensure an adequate fibre intake on a gluten-free diet. Include gluten-free whole grains like quinoa, brown rice, millet, amaranth, and certified gluten-free oats (if tolerated), as well as fruits, vegetables, legumes, nuts, and seeds.

  • Iron: Iron deficiency can be a concern for individuals following a gluten-free diet. Include iron-rich foods such as lean meats, poultry, fish, legumes, tofu, dark leafy greens, nuts, and seeds. Consider pairing these foods with sources of vitamin C to enhance iron absorption.

  • Calcium: Calcium intake can be compromised on a gluten-free diet if dairy products are restricted. Include alternative sources of calcium such as fortified plant-based milks (soy, almond, rice), calcium-set tofu, dark leafy greens (like kale and collard greens), and fortified foods like orange juice or cereals.

  • B Vitamins: Gluten-free diets may have lower levels of certain B vitamins due to the elimination of fortified grains. Ensure sufficient intake of B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9), through gluten-free whole grains, fortified gluten-free products, legumes, leafy greens, nuts, and seeds.

  • Vitamin D: Vitamin D deficiency can be common among individuals following a gluten-free diet, especially if sun exposure is limited. Spend time outdoors to get natural sunlight, or consider vitamin D supplements or fortified foods to maintain adequate levels.

  • Magnesium: Magnesium is important for various body functions and can be obtained from gluten-free whole grains, legumes, nuts, seeds, and dark leafy greens.

  • Zinc: Include sources of zinc in your gluten-free diet, such as legumes, whole grains, nuts, seeds, and fortified gluten-free products.

  • Omega-3 Fatty Acids: Incorporate plant-based sources of omega-3s, such as flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements, to support heart and brain health.

Some individuals with gluten intolerance or Coeliac disease may have difficulty absorbing certain nutrients, in this case, consider supplementing. Consult with a healthcare professional or registered dietitian to determine if supplements, such as iron, calcium, or B vitamins, are necessary.

Optimal macros for a gluten-free diet

The optimal macronutrient ratios for a gluten-free diet in Australia are generally similar to those recommended for a balanced diet. Here are the general guidelines for macronutrient distribution:

  1. Carbohydrates: Carbohydrates should provide around 45-65% of your total calorie intake. Focus on gluten-free whole grains like quinoa, brown rice, millet, amaranth, and certified gluten-free oats (if tolerated). Include a variety of fruits, vegetables, legumes, and gluten-free starches (like potatoes or sweet potatoes) for a well-rounded carbohydrate intake.

  2. Protein: Protein should make up about 15-25% of your total calorie intake. Include lean sources of protein such as lean meats, poultry, fish, eggs, legumes, tofu, tempeh, nuts, and seeds in your gluten-free diet. These provide essential amino acids for tissue repair and maintenance.

  3. Fats: Healthy fats should contribute approximately 20-35% of your total calorie intake. Choose sources of unsaturated fats like avocados, nuts, seeds, and their oils. Include fatty fish (if not following a vegetarian or vegan diet) or consider algae-based supplements for omega-3 fatty acids.

To learn more about what macronutrients are, and how macronutrients affect your health and well-being, read our guide titled “Are Macros Important for Weight Loss?” to help inform yourself.

Most popular gluten-free delivery in NSW

Soulara is a 100% vegan, plant-based meal delivery service with all meals, drinks and snacks free of any animal products. Each meal focuses on whole food ingredients, minimally processed foods and maximum nutrition. Meals contain no added gluten or wheat. All meals are made in a facility that also processes gluten and therefore would not be suited for an individual who is a Coeliac. These meals would be best for individuals who are sensitive to gluten. 

Most popular gluten-free delivery in Victoria

A Life Plus craft tasty and nutritious dishes that cater to those following a gluten-free diet. Their menu features home-style cooking and made-to-order ready-to-eat meals that use only all-natural ingredients. Every meal they offer is certified gluten-free and does not contain wheat, rye, or barley.

It’s worth noting that while A Life Plus takes great care to meet the dietary needs of individuals with Coeliac disease, their meals are prepared in a commercial kitchen that also handles gluten-containing food items.

Most popular gluten-free delivery in Queensland

Garden of Goodness (formally Garden of Vegan) provides 100% certified organic, whole-food, gluten-free and oil-free, vegan meals. Meals are nutrient-dense and curated by chefs, nutritionists, doctors and health professionals to ensure recipes and meals are healthy, and full of complete protein, fibre and a range of vitamins, minerals and enzymes. All Garden of Goodness meals are made in a 100% gluten free facility to avoid any cross contamination.

Most popular gluten-free delivery in other states

My Muscle Chef is Australia’s top-rated meal delivery service for every body with every goal. My Muscle Chef has a variety of No Added Gluten meals and allows you to customise your own No Added Gluten meal plan. My Muscle Chef have an allergen disclaimer that says because all meals are made in the same commercial kitchen therefore they cannot guarantee the total absence of gluten, and there may be a risk of cross-contamination.

Chefgood’s No Added Wheat Plan is a meal plan for individuals following a gluten-free diet and wanting fresh and tasty meals, delivered. This meal plan is designed for people with gluten sensitivity and it is not suitable for Coeliacs. 

Soulara-box
Check out Soulara here
a-life-plus-gluten-free
Check out A Life Plus here
garden-of-vegan-meals
Check out Garden of Goodness here
My-Muscle-Chef
Check out My Muscle Chef here

Pros & Cons of gluten-Free meal delivery services

pros and cons of gluten free

Gluten-free Meal Delivery Pros

  • Cost – Meal providers prepare meals in bulk, allowing for a mass of meals to be prepared and portioned into exact measurements without risking food waste. Companies save costs when preparing in bulk and when consumers buy in packs, allowing for costs to remain competitive. Meals bought in packs are generally less than $10 per serve.
  • Organisation – Buying meals is not only convenient, but it's also a time-saving option which allows customers to be organised for their busy week ahead. Whether that means having a meal ready to take to work or having at home ready to eat, this option is a must for those needing a helping hand around mealtimes.
  • Transitioning to gluten-free diet – Meal delivery options can be a great transition tool into gluten-free eating for those who are new to the dietary change or simply are finding preparing meals overwhelming. Having a gluten-free meal service as an option to lead someone into a gluten-free diet can take the stress off whilst allowing them to slowly discover preferences and ways of eating they enjoy.

Gluten-free Meal Delivery Cons

  • Packaging – Unfortunately some meal services are still utilising packaging options that are not environmentally friendly or contain packets for individually wrapped ingredients or in delivery efforts of keeping meals temperature-controlled. Customers can opt for pick-up options with some smaller companies or look into companies’ stances on the packaging before buying.
  • Portions may not be suitable for everyone – Portions are standardised within companies and don’t consider the individualised needs of every customer's requirements. Your portion requirements may be entirely different in comparison to another buyer, so it’s important to always consider your needs before committing to a service. Some companies also offer snacks or add-on options to buy alongside meals, which can be a great option if you’re needing to tailor meals.
  • May not meet multiple dietary requirements – Often having one dietary restriction can be tough, let alone having a few dietary requirements such as dairy free or nut free. Some companies cater to just singular restrictions, however, there are many emerging companies beginning to tailor to multiple restrictions under the one provider.
  • Meals may be lacking in essential nutrients - When following a gluten-free diet, it's important that the meals are nutritionally balanced, containing key micronutrients such as iron, calcium and B vitamins. Ensure the provider you choose relies on experts such as Nutritionist's or Dietician's to design their meals, so you obtain the full spectrum of nutrients.

Key factors when comparing gluten-free meal delivery services

Transparency

If you are coeliac it’s important to ensure meal services are coeliac-safe and not just gluten-free. Food services may not cater to those with Coeliac disease, it’s important to avoid all traces or cross-contamination where possible. Look for the coeliac friendly accreditation and/or Coeliac Australia logo, or simply reach out to providers and ask (NJ, MA et al. 2013) (JF, TR et al. 2015).

Gluten-free doesn’t necessarily mean healthy

Like any diet, gluten-free doesn’t mean it’s healthy. Although gluten-free is a healthier choice for those that require dietary restriction, it’s important to consider your individual needs. Compare nutritional panels and ingredients lists – sometimes gluten-free foods can be filled with unnecessary preservatives, additives and fillers.

Texture /Taste

For many years’ gluten-free eaters have experienced huge disappointment in foods that once traditionally tasted like a salivating fresh loaf of bread, to what now tastes and feels like gluten-free cardboard. Thankfully, gluten-free options have come a long way in the development and there is a huge range of options. Before committing to foods or delivery services do some independent research and see what others have to say before making the jump.

Cost vs Convenience

Research shows that just a stroll down your supermarket aisles will reveal many gluten-free options are far more expensive than their traditional choices (Stevens, Rashid 2008). Compare different meal services for their cost per meal to make a cost-effective analysis for the best value option.

Gluten-free meal delivery FAQs

A gluten-free diet means excluding foods that contain gluten. Gluten is a protein found in wheat and other grains such as rye, barley, oats. It means eating whole foods that don’t contain gluten.

Gluten-Free foods have improved a lot! Traditionally gluten-free flour alternatives were known to have unpleasant textures or tastes. However, with many improvements and lots of newly introduced products, there are a huge array of options now available to consumers with many people preferring these products or showing the little-to-no difference in comparative foods.

It may be helpful to research and read reviews for products before buying or committing to a service.

Those diagnosed with coeliac disease can’t consume or tolerate gluten, even in trace amounts is considered dangerous triggering an immune response that damages the lining of the small intestine. For those with gluten sensitivities, they may still be able to tolerate small amounts or traces.

Despite restrictions or limitations with gluten, there is still a wide range of fresh foods and package items available, it is important to look for foods labeling ‘gluten-free’ or look out for the Coeliac Australia Logo.

It’s important to seek health advice from a trusted health professional before making any dietary changes.

At this stage, as more gluten-free options are available, prices have become more competitive and affordable – traditionally gluten-free food items were considered expensive. A lot of items on the market such as kinds of pasta are very similarly priced now.

Yes, there are some gluten-free meal-kits available in Australia. They are a great option when trying to stick to a restricted diet whilst exploring new recipes. Gluten-free meal-kit providers include:

  • Marley Spoon
  • Dinnerly 
  • Hello Fresh 

Marley Spoon has the highest amount of recipes with no added gluten available each week when comparing each provider. 

Dinnerly is a very cost-effective gluten-free meal delivery option with meals starting from $5.99 per serve with free delivery available for those who make orders over $99.

Hello Fresh has naturally gluten-free options on their menu which can be suitable for a wide range of people needing to avoid gluten. However, this option isn’t suitable for those with coeliac disease.

Yes, the Garden of Goodness is a 100% vegan meal delivery provider with food being 100% organic, whole-food, gluten and oil-free!

Gluten-free meals can be healthy if they are well-balanced and contain a variety of nutritious foods such as fruits, vegetables, lean proteins, and whole grains that are naturally gluten-free. However, it’s important to note that many gluten-free processed foods can be high in sugar, sodium, and unhealthy fats, so it’s important to read labels and choose whole foods as much as possible. To help you identify what products are more whole foods than others read our guide on “How to Read a Food Label in Australia“.

Gluten-free meals alone do not guarantee weight loss. However, if they are based on whole, nutrient-dense foods and controlled portions, they may support a healthy weight. Cutting out highly processed gluten-containing foods can also reduce excess calorie intake, leading to weight management benefits. If weight loss is your goal, consult with you health care practitioner before implementing a new diet.

Look for services that explicitly state they are gluten-free and check if they are certified gluten-free or have strict processes to prevent cross-contamination. Many reputable providers also conduct independent testing or prepare meals in dedicated gluten-free kitchens.

Whilst ordering meal services may be a convenient option throughout the week, sometimes cooking is on the cards! There are plenty of gluten-free meal ideas available utilising traditional gluten ingredients with gluten-free

product alternatives such as:

  • Spaghetti Bolognese with gluten free pasta alternatives (brown rice pasta, chickpea pasta, lentil pasta, multigrain pasta).
  • Brown rice based salads with grilled chicken and vegetables of choice.
  • One bake trays with salmon, roast vegetables and quinoa. 
  • Soups with protein of choice, beans, vegetables and soba noodles. 
  • Curries, slow cooked meals or casseroles with protein of choice, vegetables and served with rice.

There are plenty of gluten free snack options you can prepare at home such as:

  • Rice crackers with cheese or nut butters
  • Yoghurt with fresh berries and coconut
  • Sliced veggies with hommus or other dips. 
  • Protein balls or snack bars
  • Chia pudding and fresh fruit
  • Handful of nuts 
  • Hard boiled eggs
  • Popcorn
  • Edamame with chilli or garlic
  • Dried fruit

Coeliac Australia (nd) “Cross Contamination”
https://www.coeliac.org.au/s/the-gluten-free-diet/cross-contamination

Coeliac Australia (nd) “The Gluten Free Diet”
https://www.coeliac.org.au/s/the-gluten-free-diet

JF, L., et al. (2015). “Screening for celiac disease in the general population and in high-risk groups.” United European gastroenterology journal 3(2).

L, S. and R. M (2008). “Gluten-free and regular foods: a cost comparison.” Canadian journal of dietetic practice and research : a publication of Dietitians of Canada = Revue canadienne de la pratique et de la recherche en dietetique : une publication des Dietetistes du Canada 69(3).

NJ, W., et al. (2013). “Vitamin and mineral deficiencies are highly prevalent in newly diagnosed celiac disease patients.” Nutrients 5(10).

Saturni, L., et al. (2010). “The Gluten-Free Diet: Safety and Nutritional Quality.” Nutrients 2(1): 16-34.

Search and compare wellness and health delivery services in Australia including meal kits, ready to eat meal delivery, vitamin subscriptions and much more at Wellhub. All content and information on this site is provided by qualified Australian nutritionists to ensure accurate representation of all products reviewed. Learn more about our expert team here.