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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What is gluten-free?

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

Despite a slight restriction in food options there are still lots of gluten-free foods to enjoy such as meats, fish, eggs, dairy, fruit, vegetables, nuts, seeds, grains and many more! There are also a large array of grocery options from pastas and breads to meet consumers’ wants.

You can read about “How to Read a Food Label in Australia“, to help you identify which foods contain gluten-free proteins. 

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

Are gluten-free meals healthy?

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. 

Additionally, some people may unnecessarily adopt a gluten-free diet as a fad or for weight loss, which may not necessarily result in a healthier diet. Therefore, it’s important to seek advice from a healthcare professional before making any dietary changes.

What is the difference between gluten free & 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.

On the other hand, a no added gluten 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 wheat, barley, or rye, but may still be prepared in a kitchen that also processes gluten-containing ingredients.

It’s important to note that if you have celiac 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, a dedicated gluten-free meal delivery service is a safer option.

Nutrition guidance for a gluten free diet

When following a gluten-free diet, there are important nutrition considerations to keep in mind. Here are some of they key guidelines when following a gluten-free diet:

  1. Avoiding gluten-containing grains: Gluten is found in wheat, barley, rye, and their derivatives. It’s crucial to eliminate these grains and gluten-containing products, including bread, pasta, and most cereals, from your diet.

  2. Choosing gluten-free alternatives: Opt for naturally gluten-free grains and flours, such as rice, quinoa, corn, oats (labeled gluten-free), millet, and amaranth. Use gluten-free versions of products like bread, pasta, and baked goods.

  3. Ensuring nutrient adequacy: Gluten-free diets can sometimes be low in certain nutrients, including fiber, iron, calcium, and B vitamins. Incorporate gluten-free whole grains, legumes, fruits, vegetables, nuts, and seeds to maintain a balanced nutrient intake.

  4. Monitoring fiber intake: Some gluten-free products may be lower in fiber compared to their gluten-containing counterparts. Include high-fiber gluten-free foods like quinoa, brown rice, legumes, fruits, vegetables, and gluten-free oats to maintain a healthy fiber intake.

  5. Checking food labels: Read food labels carefully to identify hidden sources of gluten in processed foods, sauces, dressings, and seasonings. Look for gluten-free certifications or labels to ensure products are safe for consumption.

  6. Considering supplements: Some individuals with gluten intolerance or celiac disease may have difficulty absorbing certain nutrients. Consult with a healthcare professional or registered dietitian to determine if supplements, such as iron, calcium, or B vitamins, are necessary.

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:

  • Fiber: Since some gluten-containing grains are high in fiber, it’s important to ensure an adequate fiber 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.

What are the 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.

What is the best gluten-free meal delivery service in Australia

Garden of Vegan

Garden of Vegan provides organic, whole-food, gluten-free and oil-free, fully vegan meals.Garden of Vegan uses 100% certified organic ingredients in every meal – setting them apart from other meal providers. All Garden of Vegan meals are prepared in a 100% gluten-free facility to avoid any cross-contamination, this makes Garden of Vegan the best gluten free meal delivery service in Australia.

Read our Nutritionist review of Garden of Vegan here.

Most popular 100% gluten-free delivery in NSW

Soulara – Soulara is a 100% vegan, plant-basedmeal 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. 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 – 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 Vegan– Garden of Vegan provides 100% certified organic, whole-food, gluten-free and oil-free, fully 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 Vegan 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 – 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 – Chefgood’s No Added Gluten 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. 

Are there any gluten-free meal delivery kits?

Every Plate gluten free meal kits

EveryPlate offers meal kits with allowances of catering to 2-6 people with up to 3-6 meals per week.

Meals are estimated to be as cost-effective as $2.99 per plate, and meal preparation times as small as 25 minutes. Each meal kit receives an informational hand-out with each meal which takes the consumer methodically through the recipe.

They deliver to the majority of NSW, VIC, ACT and QLD.

Marley Spoon Food Kit

Marley Spoon is all about convenience and inspiring people to cook recipes from scratch in 6 easy steps. Marley Spoon offers two plans: 2 person and 4 person. For each plan, you can choose from 2, 3, 4, 5 meals per week. 

The no added gluten recipes include ingredients that do not contain gluten.

These meals are nutritionally balanced – high fibre, low GI and include lean proteins. 

There is a range of no added gluten recipes available and this option is great for creative cooking and for people who are following a gluten-free diet.

Recipes are not marked as ‘Gluten Free’ as the ingredients may not have been sent away for 3rd party gluten testing. 

What are the Pros & Cons of Gluten-Free meal delivery?

pros and cons of gluten free

Gluten Free Meal Delivery Pros

Gluten Free Meal Delivery Cons

Key factors when comparing gluten-free meal delivery companies

Gluten Free Vs Coeliac

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, it’s important to avoid all traces or cross-contamination where possible. Look for the coeliac friendly accreditation and logo, or simply reach out to providers and query (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 before purchasing. Draw comparisons by comparing nutritional panels and ingredients lists, sometimes gluten-free foods can be filled with a lot of unnecessary 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 such a huge range of options with helpful review systems. Before committing to foods or delivery services do some independent research and see what others have to say before making the jump.

Cost

It seems unfair to think gluten-free options come at a steeper cost. Research shows that just a stroll down your supermarket aisles will uncover my 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 and consuming even small 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 
  • EveryPlate 

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

We Feed You is a very cost-effective gluten-free meal delivery option with meals starting from $10.95 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 Vegan is a 100% vegan meal delivery provider with food being 100% organic, whole-food, gluten and oil-free!

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.