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  • Writer's pictureDr. Jill King

Healthy Summer Meal Ideas

Summer is the perfect time to try out new recipes that are not only delicious, but also healthy and kid-friendly. In this blog post, we'll explore some yummy summer recipes that are gluten-free and flour-free, perfect for those with dietary restrictions. We'll cover breakfast, lunch, dinner, and snacks ideas that are simple, quick, and easy to prepare.


  1. Overnight Oats: Overnight oats are a simple and delicious breakfast option that can be made the night before. Combine gluten-free rolled oats with your choice of milk (almond, coconut, or soy milk), chia seeds, and honey. Let it sit in the fridge overnight, and in the morning, top with fresh fruit, nuts, and seeds.

  2. Gluten-free Pancakes: These fluffy and light pancakes are perfect for a lazy weekend breakfast. Mix gluten-free flour, almond flour, and baking powder together with your choice of milk, eggs, and honey. Cook the pancakes on a griddle until golden brown.


  1. Lettuce Wraps: These lettuce wraps are a fun and creative way to get your kids to eat more vegetables. Fill lettuce leaves with grilled chicken, chopped veggies (cucumber, carrots, and bell peppers), and a simple dressing made with lemon juice and olive oil.

  2. Quinoa Salad: Quinoa is a versatile and nutritious grain that is gluten-free. Cook quinoa according to package instructions, and then add in diced tomatoes, cucumbers, and avocado. Toss with a simple dressing made with lemon juice and olive oil.

  3. Summer Rolls: These refreshing summer rolls are perfect for a light and healthy lunch. Fill rice paper wrappers with vermicelli noodles, sliced vegetables (carrots, cucumbers, and bell peppers), and grilled shrimp or chicken. Serve with a side of peanut sauce for dipping.


  1. Grilled Fish Tacos: These grilled fish tacos are a crowd-pleaser and easy to make. Grill fish (tilapia, cod, or salmon) and then place on a gluten-free tortilla. Top with diced tomatoes, shredded cabbage, and a creamy avocado sauce.

  2. Zucchini Noodles with Meat Sauce: This recipe is a healthier twist on traditional spaghetti and meat sauce. Use a spiralizer to turn zucchini into noodles, and then top with a meat sauce made with ground turkey, tomatoes, and herbs.

  3. Grilled Chicken Skewers: These grilled chicken skewers are a fun and easy dinner option. Marinate chicken in a mixture of olive oil, lemon juice, and herbs. Thread chicken onto skewers with cherry tomatoes, bell peppers, and onions. Grill until chicken is cooked through.


  1. Fruit Skewers: These fruit skewers are not only colorful and fun, but also healthy. Thread sliced fruit (strawberries, kiwi, pineapple, and grapes) onto a skewer and serve with a side of yogurt dip.

  2. Sweet Potato Chips: Sweet potato chips are a crunchy and satisfying snack. Cut sweet potatoes into thin slices and bake in the oven until crispy. Sprinkle with sea salt and serve with a side of hummus.

  3. Frozen Yogurt Bark: This frozen yogurt bark is a cool and refreshing snack. Mix Greek yogurt with honey and your choice of fruit (blueberries, strawberries, or mango). Spread the mixture onto a baking sheet and freeze for a few hours. Break the frozen mixture into pieces and enjoy!

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