Healthy Gluten-Free Grain Salad Recipes

Today we share our make ahead healthy gluten-free grain salads for lunch, summer picnics, barbecues, or camping. Or, enjoy these delicious recipes as healthy snacks any time of day. These salads feature the ancient grain quinoa and brown or white rice.

Grain salads are budget-friendly easy recipes, nutritionally packed, fiber-rich, featuring rainbow-coloured vegetables, fruits, and they scream freshness. Fresh herbs and spices, healthy oils, apple cider vinegar, and fresh lemon or lime juice add flavour and keep the grain salads flavorful and moist. 

Whether you are looking for a hearty lunch or a side to your main, these gluten-free grain salads will satisfy even big appetites and the pickiest eaters.

sliced oat flour bread with butter on a cutting board

4 Reasons Why We Should Include Gluten Free Grains In Our Diet

In recent years, there has been a surge in popularity and demand for gluten-free products, especially grains. Gluten-free diets are crucial for individuals with celiac disease or gluten sensitivity and those seeking a healthier lifestyle.

Gluten-free grains offer many benefits, including improved digestion, increased nutrient intake, enhanced energy levels, and reduced inflammation. Today, we will explore why gluten-free grains are good for our overall well-being.

Improved Digestion

One of the primary advantages of consuming gluten-free grains is improved digestion. Wheat, barley, and rye – the primary sources of gluten – contain a protein that can be challenging for some individuals to digest.

Gluten-free grains, such as quinoa, rice, millet, and amaranth, are easier on the digestive system, reducing the risk of discomfort, bloating, and gastrointestinal issues. These grains are gentle on the stomach, promoting better nutrient absorption and overall digestive health.

Increased Nutrient Intake

Gluten-free grains are naturally rich in essential vitamins, minerals, and antioxidants, making them a valuable addition to any diet. For instance, quinoa is a complete protein, providing all nine essential amino acids for muscle growth and repair. It is also packed with iron, magnesium, and fiber.

Similarly, brown rice is an excellent source of B vitamins, manganese, selenium, and fiber, contributing to improved heart health, increased energy levels, and enhanced brain function.

Other gluten-free grains, like amaranth and millet, offer high levels of protein, calcium, and iron. By incorporating a variety of gluten-free grains into our diet, we can enhance our nutrient intake and support our overall well-being.

Enhanced Energy Levels

Gluten-free grains can play a vital role in boosting energy levels and maintaining steady blood sugar levels throughout the day. Unlike refined grains that can cause blood sugar spikes, gluten-free options like quinoa and millet have a lower glycemic index, ensuring a gradual release of energy. This steady supply of energy helps to prevent energy crashes, promotes mental clarity, and supports physical endurance.

By choosing gluten-free grains over their gluten-containing counterparts, you can experience sustained energy levels, improved productivity, and reduced feelings of fatigue.

Reduced Inflammation

Gluten-free grains have been linked to reduced inflammation, a common underlying factor in various chronic diseases. Some individuals may experience inflammation due to gluten sensitivity or celiac disease, leading to various health issues.

By eliminating gluten and incorporating gluten-free grains into your diet, we can experience relief from inflammation. Grains like quinoa, brown rice, and millet are known for their anti-inflammatory properties, helping to mitigate the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Additionally, gluten-free grains are often less processed and contain fewer additives, further contributing to reduced inflammation within the body.


Our Very Best Gluten-Free Grain Salads



quinoa power salad in a bowl

Quinoa Power Salad With Orange Vinaigrette

A super easy grain salad packed with so much goodness! All you need to do is toss cooked quinoa, with kale, green onions, grapes, cherry tomatoes, oranges, currants and fresh parsley. And the dressing is made with a striking orange vinaigrette.

moroccan chickpea rice salad in a bowl

Moroccan Chickpea Rice Salad – Epic Grain Salad

Another of our very best gluten-free grain salads is this rice and chickpeas salad made with fresh veggies, raisins, plenty of fresh lemon juice with a splash of olive oil, and fresh cilantro seasoned with Moroccan spices.

greek quinoa salad with olives, tomatoes and herbs on a large spoon

Easy Greek Quinoa Salad – The Perfect Grain Salad

We LOVE this super-healthy Greek Quinoa Salad. The intense flavour of the saltiness of feta and kalamata olives and the classic Greek veggies such as tomatoes, bell peppers, onions, and cucumber makes this grain salad insanely delicious. The chickpeas also called garbanzo beans, add protein and a satisfying earthy flavour.

quinoa salad with grapes and sweet peas i a bowl

Quinoa Salad With Grapes and Sweet Peas

When following a gluten free-diet, quinoa comes up as an alternative to grains. It is a healthy food, easy to cook, and can be used to make other foods like soupsbreakfast loavessnacks, and salads. Quinoa has a mild taste, and it absorbs the flavour of the food or liquids that it is cooked with. This salad is deliciously flavoured with fresh herbs such as parsley and cilantro.

summer quinoa fruit salad with oranges in a bowl

Orange and Raspberry Summer Quinoa Salad

A refreshing, healthy Vegan Orange and Raspberry Quinoa Salad to start the summer. Oranges, raspberries, pecans and mint dotted throughout this light and flavourful quinoa salad.

curried rice salad in a bowl

Gluten Free Curried Rice Salad Recipe

What better way to spice up a salad than with garlic, ginger, curry powder, cumin, turmeric and fresh lime juice. The veggies such as corn and grape tomatoes go well with the curry flavour and the key to this exotic grain salad is the sweet grapes. You will love this rice salad!

summer quinoa salad in a bowl

Sweet Summer Quinoa Arugula Salad

A healthy salad is a must for summer barbecues. This rainbow quinoa salad is made with apples, grapes, cranberries, green onions, and fresh herbs and is lightly sweetened with pure maple syrup. The stars of this gluten-free grain salad are quinoa and arugula.

broccoli chickpea quinoa salad in a bowl

Broccoli and Chickpea Quinoa Salad

This broccoli and chickpea quinoa salad is a healthy gluten free grain salad with packed with nutritious veggies. This quinoa salad is plant-based and allergy friendly.

mediterranean rice with spinach in a bowl

Spring Mediterranean Rice Dish

This gluten-free grain recipe is a warm weather dish. Keeping the rice recipe healthy with broccoli rabe (rapini) and fresh spinach and Parmesan cheese for saltiness and flavour. Serve as a side with your favourite protein or a hearty vegetarian main. Enjoy!



mediterranen brown rice salad dish

Mediterranean Brown Rice Salad

This gluten-free grain salad features brown rice and goes exceptionally well with lamb, pork or chicken dishes. 



Gluten-free grains offer numerous health benefits, making them an excellent choice for people with Celiac disease or gluten sensitivities. Or, those looking to enhance their overall well-being.

The advantages of incorporating gluten-free grains into our diet are clear, from improved digestion to increased nutrient intake, enhanced energy levels, and reduced inflammation.

By exploring the wide variety of gluten-free grains, you can diversify your meals and enjoy the nutritional rewards.

If you prefer a salad with pasta, check out our list of healthy gluten-free pasta salads. And don’t forget to check out our freshly made gluten free salad dressing recipes. Enjoy!

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Kristina xx