A Gluten and Dairy Free Picnic

I wanted to share with you some ideas I had for picnic and packed lunch snacks. They are all gluten and dairy free and make an interesting change from sandwiches.

Making a batch of each of these will last a few days, or even better, freeze them in handy portion sizes. Team with salad and a dip such as houmous for a complete meal on the go.

Tuna patties

Tuna and thyme patties - A Free From Life


  • 2 tins of tuna
  • 2 eggs
  • 1 slice of gluten free bread
  • Salt and pepper to taste


  • Beat the eggs in a bowl and mix in the tuna
  • Add the thyme, salt and pepper
  • Whizz the bread to make crumbs and add to the tuna mix
  • Stir well to incorporate and then chill in the fridge for half an hour
  • Once chilled form into patties the size of mini burgers
  • Fry in olive oil or coconut oil until brown on both sides and cooked through

Crusted chicken

Sunflower, pumpkin and almond crusted chicken pieces - A Free From Life


  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 2 tbsp flaked almonds
  • 1 egg
  • 4 chicken breasts, cut in to goujon-style strips

You will also need:

  • Cornmeal
  • Salt and pepper


  • Whizz the seeds and the almonds together to form a mixed crumb
  • Spread half of this mix on to a wide plate
  • Sprinkle another plate with the cornmeal and season
  • Whisk the egg, along with 1 tbsp water in a large shallow dish
  • Coat the chicken pieces in the seasoned cornmeal, then add them to the beaten egg. Transfer from here to the plate with the crumbs. Cover with the remaining half of the crumb mix and coat completely
  • Fry the chicken pieces in olive oil or coconut oil until browned on both sides and cooked through

Courgette and Chive Tartlets

Courgette tartlets - A Free From Life


For the pastry:

  • 75g sorghum flour
  • 25g tapioca starch
  • 100g gram flour
  • 100g butter
  • 4 tbsp water

For the filling:

  • 6 eggs
  • 1 tsp dried chives
  • Salt and pepper
  • Cheese or alternative dairy free variety


Pre heat the oven to 180/gas 4

  • Measure the flours and starch and mix well
  • Add the butter in cubes and rub in until the mixture resembles breadcrumbs
  • Add the water and mix until it forms a smooth dough
  • Wrap in cling film and transfer to the fridge to cool
  • Beat the eggs together in a large bowl
  • Add the grated courgette, dried chives and salt and pepper
  • Set to one side
  • Grease four mini tart baking cases
  • Divide the pastry dough in to four pieces and roll each piece between the cling film until you have a round that is just wider than the tart cases
  • Line each tart case with pastry, trimming the edges
  • Put the four tart cases on a baking tray and divide the egg mixture evenly between each one
  • Grate some cheese on the top, if using, then transfer to the oven
  • Cook for about 30 minutes or until golden brown and set on the surface

Gluten and dairy free picnic and packed lunch ideas - A Free From Life

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About Nicola Young

Freelance writer and copywriter

10 thoughts on “A Gluten and Dairy Free Picnic

    1. I’ve never heard of Einkorn, but you could try buckwheat flour or teff. I buy sorghum on line and it is one of my favourite gf flours. Spelt flour contains gluten, so you can use it as you would an ordinary wheat flour.

  1. I love a picnic and these are all great ideas as they are easy to eat in individual portions. Thanks for joining in with #freefromfridays. I’m enjoying exploring your blog.

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