28 Gluten-Free Weight-Gain Recipes for Athletes
Are you an athlete looking to pack on some muscle while sticking to a gluten-free diet? If so, you’re in the right place. As someone who understands the challenges of maintaining a healthy diet while trying to gain weight, I created this post just for you. Finding high-calorie meals that are both nutritious and gluten-free can feel like searching for a needle in a haystack. That’s why I pulled together 28 gluten-free weight-gain recipes that are delicious, easy to make, and perfect for fueling your active lifestyle.
This collection is for athletes who are serious about their nutrition. Whether you’re a runner, cyclist, or weightlifter, you want meals that not only support your training but also help you build strength and endurance. You care about what goes into your body and how it affects your performance. The recipes here are specifically crafted to offer protein-rich snacks and hearty meals that align with your gluten-free needs, so you can focus on crushing your goals without worrying about your diet.
What can you expect from this article? Each recipe is designed to be high in calories and nutrients, ensuring you get the energy you need to power through workouts and recover effectively. From Quinoa Power Bowls to Nutty Protein Bars, there’s something for everyone. Each dish is packed with flavors you’ll love and ingredients that will keep you feeling satisfied. So grab your apron and get ready to dig into these scrumptious options that will keep you energized and help you achieve your weight-gain goals!
Let’s get started on building your gluten-free culinary repertoire!
Key Takeaways
- Discover 28 gluten-free recipes that are perfect for athletes looking to gain weight while maintaining a gluten-free diet.
- Each recipe is designed to be high in calories and protein, ensuring optimal nutrition for muscle growth and recovery.
- Enjoy a variety of options, from hearty meals like Protein-Packed Chili to quick snacks like Cashew Energy Balls.
- These recipes are not only nutritious but also easy to prepare, catering to busy athletes who need efficient meal solutions.
- Say goodbye to bland diets—these dishes are crafted to be flavorful and satisfying, making healthy eating enjoyable.
1. Quinoa Power Bowl
Start your day with a quinoa power bowl that’s both hearty and nutritious! This bowl features fluffy quinoa, roasted sweet potatoes, black beans, and creamy avocado. A zesty lime dressing adds a refreshing twist. This combination of complex carbs and proteins makes it an excellent choice for athletes aiming to gain healthy weight.
With each bite, you’ll enjoy a burst of flavor and energy. This meal is not just filling but also provides essential nutrients to fuel your workouts.
Recipe Overview:
- Servings: 2
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Calories: Approximately 600 calories per serving
Nutrition Information:
– Protein: 20g
– Carbs: 80g
– Fats: 25g
– Fiber: 15g
Ingredients:
– 1 cup quinoa
– 1 medium sweet potato, cubed
– 1 can black beans, rinsed
– 1 avocado, diced
– 2 tbsp lime juice
– Olive oil, salt, and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss sweet potato cubes with olive oil, salt, and pepper, and roast for 25-30 minutes until tender.
3. Rinse and cook quinoa according to package instructions.
4. In a bowl, combine cooked quinoa, roasted sweet potatoes, black beans, and avocado.
5. Drizzle lime juice over the top and mix gently. 6. Serve warm or cold and enjoy!
For extra protein, consider adding grilled chicken or tofu.
FAQs:
Q. Can I meal prep this?
A. Absolutely! It keeps well in the fridge for up to 4 days.
Quinoa Power Bowl
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Fuel your gains with these easy-to-make nutty protein bars! These homemade bars combine nuts, seeds, and a drizzle of honey, creating a perfect balance of energy and protein. Each bite is chewy and satisfying, making them an ideal post-workout snack or a quick energy boost during the day.
They’re gluten-free and packed with nutrients, making them an excellent option for athletes on the go. Plus, you can customize them to your taste.
Recipe Overview:
- Servings: 12 bars
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Calories: Approximately 200 calories per bar
Nutrition Information:
– Protein: 8g
– Carbs: 20g
– Fats: 10g
– Fiber: 3g
Ingredients:
– 1 cup oats
– 1/2 cup almond butter
– 1/4 cup honey
– 1/2 cup mixed nuts (walnuts, almonds, cashews)
– 1/4 cup seeds (chia, flax) – 1 tsp vanilla extract
Instructions:
1. Preheat your oven to 350°F (175°C) and line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, mix oats, nut butter, honey, nuts, seeds, and vanilla until combined.
3. Press the mixture evenly into the baking dish.
4. Bake for 15 minutes, then let cool before cutting into bars.
5. Store in an airtight container for a week!
Feel free to experiment with different types of nuts or add chocolate chips for a tasty twist.
FAQs:
Q. Are these bars good for meal prep?
A. Yes, they’re perfect for prepping and grab-and-go snacks!
Nutty Protein Bars
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Treat yourself to a creamy avocado toast that’s not only delicious but also packed with nutrients! This simple recipe involves ripe avocados smashed onto gluten-free bread, sprinkled with sea salt and pepper, and drizzled with olive oil. For an extra protein boost, add slices of smoked salmon or a poached egg.
This toast makes a fantastic breakfast or light lunch, ensuring you stay energized throughout your day.
Recipe Overview:
- Servings: 2
- Prep Time: 5 mins
- Cook Time: 5 mins
- Total Time: 10 mins
- Calories: Approximately 350 calories per serving
Nutrition Information:
– Protein: 12g
– Carbs: 30g
– Fats: 22g
– Fiber: 10g
Ingredients:
– 2 slices gluten-free bread
– 1 ripe avocado
– Salt and pepper to taste
– 1 tbsp olive oil
– Optional: 1/2 cup smoked salmon or two poached eggs
Instructions:
1. Toast the gluten-free bread to your liking.
2. In a bowl, mash the avocado with a fork until creamy.
3. Spread the avocado over the toasted bread.
4. Drizzle with olive oil and season with salt and pepper.
5. Top with smoked salmon or poached eggs if desired.
6. Serve immediately and enjoy!
For the best flavor and creaminess, choose ripe avocados.
FAQs:
Q. Can I use other toppings?
A. Absolutely! Try sliced tomatoes, radishes, or nuts for a fresh twist.
Creamy Avocado Toast
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Kickstart your mornings with these fluffy sweet potato pancakes that are both nutritious and delicious! Made with mashed sweet potatoes and gluten-free flour, these pancakes are naturally sweet and packed with vitamins. Top them with maple syrup or a dollop of Greek yogurt, then add fresh berries for a breakfast that fuels your workout.
They’re not just tasty; they provide the energy you need to kick off your day right.
Recipe Overview:
- Servings: 4 pancakes
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Calories: Approximately 250 calories per pancake
Nutrition Information:
– Protein: 5g
– Carbs: 40g
– Fats: 7g
– Fiber: 3g
Ingredients:
– 1 cup mashed sweet potatoes
– 1/2 cup gluten-free flour
– 1 egg
– 1/4 cup almond milk
– 1 tsp baking powder
– Pinch of cinnamon
– Cooking oil for frying
Instructions:
1. In a bowl, mix the mashed sweet potatoes, flour, egg, almond milk, baking powder, and cinnamon until smooth.
2. Heat oil in a skillet over medium heat.
3. Pour a ladle of batter onto the skillet and cook until bubbles form, about 3-4 minutes.
4. Flip and cook for another 2-3 minutes until golden brown.
5. Repeat with the remaining batter. Serve with maple syrup or yogurt.
If the batter is too thick, add a little more almond milk.
FAQs:
Q. Can I freeze the pancakes?
A. Yes, they freeze well for quick breakfasts later!
Sweet Potato Pancakes
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5. Spicy Chickpea Salad
For a refreshing and nutritious lunch, try this spicy chickpea salad! It combines protein-rich chickpeas with crunchy cucumbers, juicy tomatoes, and a zesty dressing that ties everything together. This salad is perfect for meal prep, and you can adjust the spice to fit your preference. It provides sustained energy for your workouts while supporting healthy weight gain.
Every bite is a tasty explosion of flavors and textures.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 0 mins
- Total Time: 15 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 14g
– Carbs: 35g
– Fats: 10g
– Fiber: 10g
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1 cup diced cucumbers
– 1 cup diced tomatoes
– 2 tbsp olive oil
– 1 tbsp lemon juice
– 1 tsp chili powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, mix chickpeas, cucumbers, and tomatoes.
2. In a small bowl, whisk together olive oil, lemon juice, chili powder, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate for an hour for flavors to meld.
Add feta cheese for creaminess and flavor.
FAQs:
Q. Can this salad be made ahead?
A. Yes, it keeps well in the fridge for up to 3 days.
Spicy Chickpea Salad
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6. Banana Almond Smoothie
Smoothies are a great way to pack in calories and nutrients, and this banana almond smoothie is no exception! Made with creamy almond milk, ripe bananas, and a scoop of almond butter, it provides healthy fats and a quick energy boost. Blend it up and take it with you for a post-workout treat or a breakfast on the go!
It’s a delicious way to refuel your body after exercise.
Recipe Overview:
- Servings: 2
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 mins
- Calories: Approximately 400 calories per serving
Nutrition Information:
– Protein: 12g
– Carbs: 50g
– Fats: 18g
– Fiber: 5g
Ingredients:
– 2 ripe bananas
– 1 cup almond milk
– 2 tbsp almond butter
– 1 tbsp honey (optional)
– Ice cubes (optional)
Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Adjust sweetness with honey if desired.
4. Pour into glasses and enjoy immediately!
For an extra nutrient boost, add spinach without changing the flavor.
FAQs:
Q. Can I use other nut butters?
A. Yes, peanut butter works great too!
Banana Almond Smoothie
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Satisfy your sweet cravings with this creamy coconut rice pudding! Made with coconut milk and sticky rice, this dish is rich and filling, making it a perfect high-calorie dessert for athletes. Top it off with tropical fruits for added vitamins and a burst of flavor.
It’s a delightful way to treat yourself after a workout.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 4g
– Carbs: 40g
– Fats: 15g
– Fiber: 1g
Ingredients:
– 1 cup sticky rice
– 1 can of coconut milk
– 1/4 cup sugar
– 1 tsp vanilla extract
– Fresh fruits for topping (mango, banana, etc.)
Instructions:
1. Rinse sticky rice under cold water until clear.
2. In a saucepan, combine rice, coconut milk, sugar, and vanilla.
3. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, stirring occasionally until the rice is tender.
4. Remove from heat and let cool slightly before serving.
5. Top with fresh fruits.
For an extra kick, add a pinch of cinnamon.
FAQs:
Q. Can I store leftovers?
A. Yes, refrigerate for up to 3 days.
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Warm your soul with a hearty bowl of protein-packed chili! This gluten-free dish features ground turkey, beans, tomatoes, and a blend of spices, creating a flavorful and satisfying meal. It’s versatile and keeps well in the fridge or freezer, making it easy to have nutritious meals ready to go.
This chili is perfect for meal prep or a cozy dinner after a workout.
Recipe Overview:
- Servings: 6
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Calories: Approximately 400 calories per serving
Nutrition Information:
– Protein: 30g
– Carbs: 40g
– Fats: 10g
– Fiber: 10g
Ingredients:
– 1 lb ground turkey
– 1 can kidney beans, drained
– 1 can black beans, drained
– 1 can diced tomatoes
– 1 onion, diced
– 1 bell pepper, diced
– 2 tbsp chili powder
– Salt and pepper to taste
Instructions:
1. In a large pot, cook ground turkey until browned.
2. Add onions and bell peppers, sauté until softened.
3. Stir in beans, tomatoes, chili powder, salt, and pepper.
4. Simmer for 20-30 minutes, stirring occasionally.
5. Serve hot, optionally with gluten-free corn chips.
Add jalapeños for extra spice!
FAQs:
Q. Can I use different meats?
A. Yes! Ground beef or chicken works well, too.
Protein-Packed Chili
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Start your day off right with these delicious baked oatmeal cups! They’re gluten-free and super versatile, packed with fruits, nuts, and seeds. These cups are perfect for meal prep, easy to grab on busy mornings, and can be made sweet or savory based on your preference.
Each cup is a convenient way to get your nutrients and energy for the day ahead.
Recipe Overview:
- Servings: 12 cups
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Calories: Approximately 150 calories per cup
Nutrition Information:
– Protein: 5g
– Carbs: 25g
– Fats: 6g
– Fiber: 4g
Ingredients:
– 2 cups gluten-free oats
– 2 ripe bananas, mashed
– 1/4 cup maple syrup
– 1/2 cup almond milk
– 1/2 cup mixed berries
– 1/2 tsp baking powder
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a mixing bowl, combine oats, mashed bananas, maple syrup, almond milk, and baking powder until well mixed.
3. Fold in mixed berries.
4. Spoon the mixture into the muffin tin and bake for 20-25 minutes until set.
5. Let cool and enjoy or store in the fridge.
Make extra and freeze leftovers for quick breakfasts!
FAQs:
Q. Are these gluten-free?
A. Yes! Just ensure your oats are certified gluten-free.
Baked Oatmeal Cups
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Overnight oats are a quick, nutritious breakfast option, and this peanut butter banana version is a favorite! Loaded with healthy fats, fiber, and protein, this dish keeps you full until lunch. Just mix the ingredients in a jar, let it sit overnight, and you’re ready to enjoy it in the morning!
It’s an easy way to start your day on a healthy note.
Recipe Overview:
Servings: 2
Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 mins + overnight
Calories: Approximately 350 calories per serving
Nutrition Information:
– Protein: 12g
– Carbs: 40g
– Fats: 15g
– Fiber: 6g
Ingredients:
– 1 cup gluten-free oats
– 2 cups almond milk
– 2 ripe bananas, sliced
– 1/4 cup peanut butter
– 1 tbsp honey (optional)
Instructions:
1. In a bowl or jar, combine oats and almond milk.
2. Stir in peanut butter and honey if using.
3. Top with banana slices.
4. Cover and refrigerate overnight.
5. In the morning, stir and enjoy cold or warm!
Add chia seeds for extra nutrition.
FAQs:
Q. How long can I keep these?
A. They last for about 3 days in the fridge.
Peanut Butter Banana Overnight Oats
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This lentil and quinoa salad is a light yet filling meal for athletes! It combines protein-packed lentils with quinoa, fresh veggies, and a tangy vinaigrette. Not only is this salad gluten-free, but it’s also bursting with flavor. It’s a great make-ahead option for busy days and tastes just as good cold or at room temperature.
Every bite is nutritious and delicious, perfect for refueling after a workout.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 20 mins
- Total Time: 35 mins
- Calories: Approximately 400 calories per serving
Nutrition Information:
– Protein: 18g
– Carbs: 50g
– Fats: 12g
– Fiber: 15g
Ingredients:
– 1 cup cooked lentils
– 1 cup cooked quinoa
– 1 bell pepper, diced
– 1 cucumber, diced
– 1/4 cup olive oil
– 2 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, mix cooked lentils with quinoa and diced vegetables.
2. In a separate bowl, whisk together olive oil, vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or refrigerate to enhance flavors.
Add feta cheese or avocado for a creamy twist.
FAQs:
Q. Can I use canned lentils?
A. Yes, rinse and drain them before adding.
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This spiced apple chia pudding is a delightful treat perfect for breakfast or dessert! Combining chia seeds with almond milk and sweet apples, this pudding is rich in omega-3 fatty acids and fiber. A dash of cinnamon adds warmth, making it a cozy option for chilly days.
It’s not just tasty; it’s also filling and nutritious.
Recipe Overview:
Servings: 4
Prep Time: 10 mins
Cook Time: 0 mins
Total Time: 10 mins + overnight
Calories: Approximately 200 calories per serving
Nutrition Information:
– Protein: 5g
– Carbs: 30g
– Fats: 8g
– Fiber: 8g
Ingredients:
– 1/2 cup chia seeds
– 2 cups almond milk
– 1 apple, diced
– 1 tsp cinnamon
– 2 tbsp maple syrup
Instructions:
1. In a bowl, combine chia seeds, almond milk, diced apple, cinnamon, and maple syrup.
2. Stir until well mixed and let sit for 10 minutes.
3. Stir again to prevent clumping and refrigerate overnight.
4. Serve chilled and enjoy!
Add nuts or granola for extra crunch.
FAQs:
Q. How long does this pudding last?
A. It can last in the fridge for about 5 days.
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Boost your energy with these delicious cashew energy balls! Made with cashews, dates, and a hint of coconut, these no-bake bites are packed with wholesome ingredients. They provide the perfect balance of sweetness and crunch, making them ideal for pre- or post-workout snacks.
These energy balls are not just tasty; they’re also a great way to fuel your day.
Recipe Overview:
Servings: 12 balls
Prep Time: 10 mins
Cook Time: 0 mins
Total Time: 10 mins
Calories: Approximately 150 calories per ball
Nutrition Information:
– Protein: 4g
– Carbs: 20g
– Fats: 7g
– Fiber: 3g
Ingredients:
– 1 cup cashews
– 1 cup dates, pitted
– 1/4 cup shredded coconut
– 1 tbsp coconut oil
Instructions:
1. In a food processor, combine cashews and dates until well mixed.
2. Add shredded coconut and coconut oil, pulsing until the mixture is sticky but still chunky.
3. Roll into bite-sized balls and refrigerate for at least 30 minutes.
4. Enjoy as a quick snack!
Roll in additional coconut for extra texture.
FAQs:
Q. Can I use other nuts?
A. Yes, almonds or walnuts work perfectly too.
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Indulge in these savory zucchini fritters that make a perfect light lunch or snack! Made with shredded zucchini and gluten-free flour, these fritters are crispy on the outside and soft on the inside. Serve them with a dollop of Greek yogurt or your favorite dip for a satisfying, gluten-free meal.
They’re easy to make and packed with flavor.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 30 mins
- Calories: Approximately 200 calories per serving
Nutrition Information:
– Protein: 8g
– Carbs: 20g
– Fats: 12g
– Fiber: 3g
Ingredients:
– 2 cups grated zucchini
– 1 cup gluten-free flour
– 2 eggs
– Salt and pepper to taste
– Olive oil for frying
Instructions:
1. Squeeze excess moisture from the grated zucchini using a clean kitchen towel.
2. In a bowl, mix zucchini, flour, eggs, salt, and pepper until combined.
3. Heat olive oil in a skillet over medium heat.
4. Scoop batter into the skillet, flatten slightly.
5. Fry until golden brown on each side, about 3-4 minutes per side.
6. Drain on paper towels and serve hot!
Add herbs like parsley or dill for extra flavor.
FAQs:
Q. Can I bake these instead?
A. Yes, bake at 375°F (190°C) for 20 minutes or until golden.
Savory zucchini fritters prove that gluten-free meals can be crave-worthy—crispy on the outside, tender inside, and ready in minutes. For an easy energy boost, pair with Greek yogurt dip and a squeeze of lemon. Practical, delicious fuel for athletes on the go.
Savory Zucchini Fritters
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Enjoy a creamy dip with this roasted red pepper hummus! This gluten-free hummus blends roasted red peppers with chickpeas and tahini, creating a flavorful and protein-rich dip. It pairs beautifully with gluten-free crackers or fresh veggies, making it perfect for meal prepping or as a post-workout snack.
This hummus is not only delicious; it’s also nutritious.
Recipe Overview:
- Servings: 8
- Prep Time: 10 mins
- Cook Time: 0 mins
- Total Time: 10 mins
- Calories: Approximately 100 calories per serving
Nutrition Information:
– Protein: 4g
– Carbs: 12g
– Fats: 5g
– Fiber: 4g
Ingredients:
– 1 can chickpeas, drained
– 1 roasted red pepper
– 2 tbsp tahini
– 1 tbsp olive oil
– 1 garlic clove
– Salt and pepper to taste
Instructions:
1. In a food processor, combine chickpeas, roasted red pepper, tahini, olive oil, garlic, salt, and pepper.
2. Blend until smooth, adding water if needed for consistency.
3. Serve with crackers or veggie sticks.
Add lemon juice for a zesty kick!
FAQs:
Q. How long does this hummus last?
A. It lasts about a week in the fridge.
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This grilled chicken and quinoa salad is a nutritious meal that’s perfect for lunch or dinner! Juicy grilled chicken is combined with hearty quinoa and mixed greens, all topped with a tangy vinaigrette. It’s a great way to refuel after a workout while ensuring it’s gluten-free and satisfying.
This salad is not only delicious but also packed with protein and nutrients.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 20 mins
- Total Time: 35 mins
- Calories: Approximately 450 calories per serving
Nutrition Information:
– Protein: 35g
– Carbs: 40g
– Fats: 15g
– Fiber: 6g
Ingredients:
– 2 chicken breasts
– 1 cup cooked quinoa
– 4 cups mixed greens
– 1/4 cup olive oil
– 1 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Season chicken breasts with salt and pepper, then grill until cooked through.
2. In a bowl, mix cooked quinoa with mixed greens.
3. Slice grilled chicken and place on top of the salad.
4. Drizzle with olive oil and balsamic vinegar before serving.
Add nuts or seeds for extra crunch!
FAQs:
Q. Can I use leftover chicken?
A. Yes, it’s a great way to use leftovers.
Fun fact: a 450-calorie gluten-free meal with grilled chicken and quinoa can power long training sessions without weighing you down. Prep this salad in minutes for lunch or dinner, and watch your endurance and gains rise.
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These egg-and-spinach breakfast muffins are a fantastic on-the-go meal! Filled with eggs, fresh spinach, and cheese, these muffins are baked to perfection and easy to prepare in advance. They’re perfect for busy mornings or as a post-workout snack, providing sustained energy without gluten.
These muffins are not just convenient; they’re also delicious and healthy.
Recipe Overview:
- Servings: 12 muffins
- Prep Time: 10 mins
- Cook Time: 20 mins
- Total Time: 30 mins
- Calories: Approximately 120 calories per muffin
Nutrition Information:
– Protein: 8g
– Carbs: 2g
– Fats: 8g
– Fiber: 1g
Ingredients:
– 6 eggs
– 2 cups fresh spinach
– 1/2 cup shredded cheese
– Salt and pepper to taste
– Olive oil spray
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a muffin tin with olive oil spray.
2. In a bowl, whisk the eggs with salt and pepper.
3. Stir in spinach and cheese until evenly distributed.
4. Pour the mixture into the muffin tin and bake for 20 minutes until set.
5. Let cool before removing from the tin and enjoy!
Customize with other veggies or sausage for added flavor.
FAQs:
Q. How long do these muffins last?
A. They can be stored in the fridge for up to 5 days.
Egg and Spinach Breakfast Muffins
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For a quick and satisfying dinner, try this whole wheat pasta with fresh pesto! The combination of gluten-free pasta and vibrant basil pesto creates a deliciously simple dish that’s rich in flavor and nutrients. Toss in cherry tomatoes or grilled chicken to boost the protein and make it a complete meal.
This dish is not only easy to make but also delicious and filling.
Recipe Overview:
- Servings: 4
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Calories: Approximately 350 calories per serving
Nutrition Information:
– Protein: 12g
– Carbs: 50g
– Fats: 15g
– Fiber: 6g
Ingredients:
– 8 oz gluten-free pasta
– 1 cup fresh basil
– 1/2 cup olive oil
– 1/4 cup pine nuts
– 1/4 cup grated Parmesan (optional)
– Salt to taste
Instructions:
1. Cook pasta according to package instructions.
2. In a food processor, combine basil, olive oil, pine nuts, and Parmesan until smooth.
3. Drain pasta and toss with pesto, adding water as needed for consistency.
4. Serve immediately, garnished with extra nuts or cheese if desired.
Add grilled veggies for more flavor and nutrition!
FAQs:
Q. Can I make the pesto ahead?
A. Yes, it stores well in the fridge for up to a week.
Whole Wheat Pasta with Pesto
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19. Chocolate Protein Shake
Indulge your sweet tooth with this rich and creamy chocolate protein shake! Blending chocolate protein powder with almond milk, bananas, and a spoonful of peanut butter creates a delicious recovery drink that fuels your muscles while satisfying your cravings. It’s an easy way to add extra calories when you need them!
This shake is perfect for post-workout recovery.
Recipe Overview:
- Servings: 1
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 20g
– Carbs: 35g
– Fats: 10g
– Fiber: 4g
Ingredients:
– 1 scoop chocolate protein powder
– 1 cup almond milk
– 1 banana
– 1 tbsp peanut butter – Ice cubes (optional)
Instructions:
1. Combine all ingredients in a blender and blend until smooth.
2. Adjust thickness by adding more almond milk or ice.
3. Pour into a glass and enjoy post-workout!
Add spinach for additional nutrition without changing the flavor.
FAQs:
Q. Can I use another flavor of protein powder?
A. Yes, vanilla or cookies and cream work great too!
Chocolate Protein Shake
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Amazon$11.7820. Savory Sweet Potato Hash
Whip up a savory sweet potato hash for a hearty breakfast that’s gluten-free and sure to energize your day! This dish combines sweet potatoes, bell peppers, and spices to create a deliciously filling meal. Top it with a fried egg for an extra protein boost, making it ideal for athletes needing more calories.
It’s a satisfying way to kick-start your morning.
Recipe Overview:
- Servings: 4
- Prep Time: 10 mins
- Cook Time: 20 mins
- Total Time: 30 mins Calories:
- Approximately 350 calories per serving
Nutrition Information:
– Protein: 8g
– Carbs: 70g
– Fats: 10g
– Fiber: 10g
Ingredients:
– 2 large sweet potatoes, diced
– 1 bell pepper, chopped
– 1 onion, diced
– 4 eggs
– Olive oil, salt, and pepper to taste
Instructions:
1. In a large skillet, heat olive oil over medium heat.
2. Add diced sweet potatoes, cooking until slightly crispy and tender, about 10 minutes.
3. Stir in bell pepper and onion, cooking for an additional 5-7 minutes.
4. Meanwhile, cook eggs to your preference (fried, poached, etc.).
5. Serve the hash topped with eggs!
Add spices like paprika or cumin for extra flavor.
FAQs:
Q. Can I make this ahead?
A. Yes, store in the fridge and reheat for quick breakfasts.
Savory Sweet Potato Hash
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Try this creative take on a classic dish with gluten-free cauliflower fried rice! By substituting cauliflower for traditional rice, you get a low-carb option without sacrificing flavor. This dish, packed with colorful veggies and protein-rich eggs, is perfect for meal prep and can be customized to your liking.
It’s a healthy and satisfying way to enjoy your favorite fried rice flavors.
Recipe Overview:
- Servings: 4
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Calories: Approximately 250 calories per serving
Nutrition Information:
– Protein: 12g
– Carbs: 20g
– Fats: 12g
– Fiber: 5g
Ingredients:
– 1 head of cauliflower, grated
– 2 eggs
– 1 cup mixed vegetables (peas, carrots, corn)
– 3 tbsp soy sauce (or tamari for gluten-free)
– Green onions for garnish
Instructions:
1. In a large skillet, scramble the eggs and set aside.
2. Add grated cauliflower and mixed vegetables to the skillet, cooking for 5-7 minutes until tender.
3. Stir in scrambled eggs and soy sauce, mixing well.
4. Garnish with green onions and serve hot!
For added protein, toss in cooked chicken or shrimp.
FAQs:
Q. Can I use frozen cauliflower?
A. Yes, thaw and drain before using.
Cauliflower Fried Rice
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Brighten your day with a berry chia smoothie bowl that’s both refreshing and nutritious! Blending mixed berries with almond milk and chia seeds creates a vibrant base perfect for topping with granola, coconut, and fresh fruit. It’s a fantastic way to enjoy a healthy breakfast or snack while boosting your calorie intake.
This bowl is not only colorful; it’s also packed with nutrients.
Recipe Overview:
- Servings: 2
- Prep Time: 10 mins
- Cook Time: 0 mins
- Total Time: 10 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 8g
– Carbs: 40g
– Fats: 12g
– Fiber: 10g
Ingredients:
– 1 cup mixed berries (frozen or fresh)
– 1 cup almond milk
– 1/4 cup chia seeds
– Granola and fresh fruit for topping
Instructions:
1. In a blender, combine berries, almond milk, and chia seeds, blending until smooth.
2. Pour the mixture into bowls and top with granola and fresh fruit.
3. Serve immediately for a fresh breakfast!
Add a drizzle of honey for extra sweetness.
FAQs:
Q. Can I use other fruits?
A. Absolutely! Bananas or mangoes work great too.
Berry Chia Smoothie Bowl
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Almond Breeze Dairy Free Almondmilk Unsweetened Original 32 Oz Boxes, 6 …
Amazon$17.9423. Spinach and Feta Stuffed Chicken
This spinach-and-feta-stuffed chicken is a flavorful dinner option packed with protein! Stuffed with a mixture of spinach, feta cheese, and herbs, these chicken breasts are baked to perfection, keeping them juicy and delicious. Pair it with a side salad or roasted veggies for a complete, gluten-free meal that’s satisfying.
This dish is not just tasty; it’s also a great way to enjoy lean protein.
Recipe Overview:
- Servings: 4
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Calories: Approximately 400 calories per serving
Nutrition Information:
– Protein: 35g
– Carbs: 5g
– Fats: 25g
– Fiber: 2g
Ingredients:
– 4 chicken breasts
– 2 cups fresh spinach
– 1/2 cup feta cheese
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix spinach, feta, olive oil, salt, and pepper.
3. Cut a pocket in each chicken breast and stuff with the spinach mixture.
4. Place stuffed chicken in a baking dish and bake for 25-30 minutes or until cooked through.
5. Serve with a side of veggies for a complete meal.
Add sun-dried tomatoes for an extra flavor kick!
FAQs:
Q. Can I use other cheeses?
A. Yes, mozzarella works well too.
Spinach and Feta Stuffed Chicken
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Indulge in a slice of gluten-free banana bread that’s moist and packed with banana flavor! This easy recipe uses gluten-free flour and ripe bananas to create a delicious bread perfect for breakfast or as a snack. Serve it warm with a pat of butter or your favorite nut butter for an extra treat.
This banana bread is not only tasty; it’s also a great way to use up overripe bananas.
Recipe Overview:
- Servings: 10 slices
- Prep Time: 10 mins
- Cook Time: 60 mins
- Total Time: 70 mins
- Calories: Approximately 180 calories per slice
Nutrition Information:
– Protein: 3g
– Carbs: 30g
– Fats: 7g
– Fiber: 2g
Ingredients:
– 3 ripe bananas, mashed
– 1 1/2 cups gluten-free flour
– 1/2 cup sugar
– 1/4 cup melted coconut oil
– 2 eggs – 1 tsp baking soda – 1/2 tsp salt
Instructions:
1. Preheat your oven to 350°F (175°C) and grease a loaf pan.
2. In a bowl, mix mashed bananas, sugar, coconut oil, and eggs until smooth.
3. In a separate bowl, whisk together gluten-free flour, baking soda, and salt.
4. Combine both mixtures and pour into the loaf pan.
5. Bake for 60 minutes or until a toothpick comes out clean.
6. Let cool before slicing.
Add nuts or chocolate chips for extra flavor!
FAQs:
Q. How do I store banana bread?
A. Keep it in an airtight container at room temperature for a few days.
Gluten-Free Banana Bread
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25. Avocado and Black Bean Tacos
These avocado and black bean tacos are a fantastic meal that’s quick to prepare and packed with flavor! Using gluten-free corn tortillas, these tacos are filled with creamy avocado and protein-rich black beans and topped with fresh salsa or pico de gallo. They’re perfect for lunch or dinner, sure to satisfy your cravings.
This dish is not only delicious but also nutritious and easy to make.
Recipe Overview:
- Servings: 4
- Prep Time: 10 mins
- Cook Time: 5 mins
- Total Time: 15 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 10g
– Carbs: 45g
– Fats: 15g
– Fiber: 11g
Ingredients:
– 8 corn tortillas
– 1 can black beans, drained
– 2 ripe avocados, sliced
– 1 cup salsa
– Lime wedges for serving
Instructions:
1. Warm the corn tortillas in a skillet over medium heat.
2. On each tortilla, layer black beans, sliced avocado, and salsa.
3. Serve with lime wedges to squeeze over the top.
Add jalapeños for extra heat!
FAQs:
Q. Can I use other beans?
A. Yes, pinto beans or chickpeas are good alternatives.
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26. Almond Flour Cookies
Satisfy your sweet cravings with these almond flour cookies that are gluten-free and simply delicious! Made with almond flour and a hint of honey, these cookies are chewy and satisfying. They make for a great treat post-workout or as a healthy snack anytime!
These cookies are not just tasty; they’re also healthier than conventional cookies.
Recipe Overview:
- Servings: 12 cookies
- Prep Time: 10 mins
- Cook Time: 15 mins
- Total Time: 25 mins
- Calories: Approximately 150 calories per cookie
Nutrition Information:
– Protein: 4g
– Carbs: 10g
– Fats: 10g
– Fiber: 2g
Ingredients:
– 2 cups almond flour
– 1/4 cup honey
– 1 egg
– 1/2 tsp baking soda
– 1/4 tsp salt
Instructions:
1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix almond flour, honey, egg, baking soda, and salt until combined.
3. Scoop tablespoon amounts onto the baking sheet, flattening slightly.
4. Bake for 15 minutes or until golden.
5. Let cool before enjoying!
Add chocolate chips or nuts for a fun twist.
FAQs:
Q. Can I use another sweetener?
A. Yes, maple syrup works as a great substitute.
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Enjoy a layered Greek yogurt parfait that’s perfect for breakfast or a snack! Combining creamy Greek yogurt with crunchy granola and fresh fruits, this parfait is gluten-free and packed with protein. It’s a delightful way to start your day or refuel after a workout.
This parfait is not only nutritious; it’s also visually appealing and delicious.
Recipe Overview:
- Servings: 2
- Prep Time: 10 mins
- Cook Time: 0 mins
- Total Time: 10 mins
- Calories: Approximately 300 calories per serving
Nutrition Information:
– Protein: 20g
– Carbs: 40g
– Fats: 10g
– Fiber: 5g
Ingredients:
– 2 cups Greek yogurt
– 1 cup granola (gluten-free)
– 1 cup mixed fruits (berries, bananas, etc.)
Instructions:
1. In a glass or bowl, layer Greek yogurt, granola, and fresh fruits.
2. Repeat the layers until all ingredients are used.
3. Serve immediately and enjoy!
Add a drizzle of honey for extra sweetness.
FAQs:
Q. Can I prepare this in advance?
A. Yes, but keep granola separate until ready to eat to maintain crunch.
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For a light and gluten-free alternative to pasta, try zucchini noodles topped with marinara sauce! Using spiralized zucchini creates a fresh and healthy base for a hearty marinara sauce loaded with veggies and flavor. This dish is quick to prepare and great for athletes looking to keep their carb intake balanced.
It’s a simple yet satisfying meal option.
Recipe Overview:
- Servings: 2
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Calories: Approximately 200 calories per serving
Nutrition Information:
– Protein: 6g
– Carbs: 30g
– Fats: 7g
– Fiber: 5g
Ingredients:
– 2 zucchinis, spiralized
– 1 cup marinara sauce
– Olive oil, salt, and pepper to taste
– Grated Parmesan for serving (optional)
Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Add spiralized zucchini and sauté for about 3-4 minutes until tender.
3. Pour marinara sauce over the zucchini noodles and mix to combine.
4. Season with salt and pepper to taste.
5. Serve with grated Parmesan if desired.
Add sautéed mushrooms or spinach for extra nutrition.
FAQs:
Q. Can I use store-bought marinara?
A. Yes! Just choose a gluten-free brand.
Fun fact: Zucchini noodles pair with marinara to create a gluten-free, low-calorie base—about 200 calories per serving. In 20 minutes, you get a hearty meal that fuels endurance without weighing you down.
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Incorporating gluten-free meals into your diet doesn’t mean you have to sacrifice taste or variety.
These 28 weight-gain recipes for athletes not only provide the essential nutrients and calories you need but also deliver delicious flavors that will keep you satisfied and energized. Whether you’re looking for a quick snack or a hearty meal, these recipes cater to your dietary needs while ensuring you stay on track with your fitness goals. Happy cooking!
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Frequently Asked Questions
What Are Some Easy Gluten-Free Recipes for Weight Gain?
Looking to pack on some healthy weight? There are plenty of easy and delicious gluten-free recipes for athletes! Think hearty meals like quinoa-stuffed peppers or chickpea pasta with rich sauce. You can also whip up protein-rich snacks such as nut butter energy balls or smoothie bowls packed with fruits and seeds.
These meals not only taste great but also provide the much-needed calories and nutrients to support your training.
How Can I Ensure I’m Getting Enough Protein on a Gluten-Free Diet?
Getting enough protein on a gluten-free diet is totally achievable! Focus on incorporating high-protein foods like legumes, nuts, seeds, and lean meats. You can also enjoy protein-rich snacks like Greek yogurt or cottage cheese.
Don’t forget about gluten-free protein powders that can be blended into shakes or added to baked goods. This way, you can meet your protein goals while enjoying delicious meals!
Are There Gluten-Free Snacks I Can Take on the Go?
Absolutely! There are plenty of gluten-free snacks perfect for athletes on the go. Consider options like trail mix, rice cakes with nut butter, or gluten-free protein bars. You can also prepare overnight oats with gluten-free oats, fruits, and yogurt for a quick, nutritious option.
These snacks are not only convenient but also provide the energy boost you need to power through your day!
What Are Some High-Calorie Gluten-Free Foods for Athletes?
If you’re looking to gain weight as an athlete, incorporating high-calorie gluten-free foods is essential. Foods like avocado, coconut milk, and nut butters are fantastic choices. Additionally, quinoa and amaranth are great gluten-free grains that pack a caloric punch.
Mix these ingredients into meals or snacks to easily boost your calorie intake without compromising nutrition!
Can I Find Gluten-Free Alternatives for My Favorite Comfort Foods?
Definitely! Many favorite comfort foods can be made gluten-free without sacrificing taste. You can create gluten-free pizza crusts using almond flour or cauliflower, and enjoy gluten-free pasta made from lentils or chickpeas. Even desserts like brownies can be made with gluten-free flour alternatives.
With a bit of creativity, you can enjoy all your comfort foods while sticking to a gluten-free lifestyle!
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