30 Easy Vegetarian & Gluten-Free Meals You Can Make While Traveling

Eating vegetarian and gluten-free while traveling can feel overwhelming — especially when you’re moving between hostels, Airbnbs, or campgrounds. But it doesn’t have to be hard (or boring!). With a little prep and creativity, you can enjoy quick, budget-friendly, and wholesome meals anywhere in the world. From chia puddings and veggie wraps to lentil dal, stir-fried rice, and campfire potatoes, these recipes are simple, tasty, and designed for life on the road.

gluten free dishes

Traveling as a vegetarian and gluten-free traveler can feel tricky — but with a little creativity, you can still enjoy safe, filling, and budget-friendly meals anywhere. Here’s a list of simple vegetarian, gluten-free recipes you can make on the road.

🌅 Breakfasts (Quick & Energizing)

  1. Chia Pudding – Chia seeds + milk/plant milk + fruit. (No cooking, keeps overnight). undefined

  2. Gluten-Free Oatmeal Bowl – Certified GF oats + banana + nuts.

  3. Fruit & Yogurt Parfait – Yogurt + berries + seeds.

  4. Banana Pancakes – Mashed banana + Gluten Free flour + egg substitute. undefined

  5. Smoothie Bowl – Blended fruit + nut butter + granola (GF).

🥗 No-Cook Meals

  1. Veggie Wraps (Corn Tortilla or Lettuce Wrap) – Hummus + cucumber + tomato. undefined

  2. Mason Jar Salad – Dressing + chickpeas + cucumber + greens.

  3. Caprese Salad – Tomato + mozzarella + basil + olive oil. undefined

  4. Quinoa Salad – Pre-cooked quinoa + veggies + lemon.

  5. Avocado Boats – Avocado halves filled with beans, corn, or salad.

🍲 Hostel & Airbnb One-Pot Meals

  1. Vegetable Stir-Fry with Rice – Rice + soy sauce (GF tamari) + mixed veggies. Ingredients being fried in a wok

  2. Quick Lentil Dal – Red lentils + garlic + turmeric. (Fast-cooking, hearty).

  3. Rice Noodle Bowl – Rice noodles + veggies + tamari. undefined

  4. Shakshuka (Vegetarian) – Eggs or tofu poached in tomato-pepper sauce.

  5. Stuffed Peppers with Rice & Veggies – Bell peppers filled with rice & beans.

🍛 Comfort Foods While Traveling

  1. Vegetable Soup – Seasonal veggies + stock cube (GF).

  2. Gluten-Free Pasta Primavera – Corn/rice pasta + olive oil + garlic + veggies. Red Sauce Pasta | Red Sauce Pasta Recipe

  3. Potato Hash – Potatoes fried with onion + bell pepper.

  4. Quick Bean Chili – Kidney beans + tomato + chili powder.

  5. Upma (Rava Substitute with Rice Flakes/Poha) – Light Indian breakfast dish with veggies. undefined

🥪 Snacks & Small Meals

  1. Boiled Corn on the Cob – Corn + butter + chili salt.

  2. Energy Balls – Dates + cocoa + almonds.

  3. Rice Cakes with Nut Butter – GF rice cakes + peanut butter.

  4. Vegetable Quesadilla (GF Tortilla) – Corn tortilla + cheese + beans.

  5. Trail Mix – Nuts + seeds + dried fruit. undefined

🔥 Camping-Friendly Vegetarian Meals

  1. Grilled Veggie Skewers – Bell pepper, zucchini, onion. Grilled Vegetables

  2. Foil-Packet Potatoes – Potatoes + garlic + butter in foil.

  3. Campfire Polenta Bowl – Instant polenta + butter + cheese.

  4. Gluten-Free Campfire Pancakes – Buckwheat/rice flour + banana.

  5. Campfire S’mores (GF Crackers) – GF biscuits + chocolate + marshmallows.

🌍 Travel Tips for Vegetarian + Gluten-Free Cooking

  • Carry GF staples: rice cakes, nut butter, gluten-free oats, corn tortillas.

  • Learn key phrases: “No wheat, no meat” in local language.

  • Check sauces (soy sauce, soups, seasonings) — many hide gluten.

  • Opt for naturally GF local foods: rice, lentils, potatoes, corn, fruits, vegetables.

  • When staying in hostels, ask about separate utensils to avoid cross-contamination.

  • Carry some home made premixes 

✨ With these 30 vegetarian & gluten-free meals, you’ll always have safe and delicious options while traveling — without relying only on restaurants.

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