This is a collection of Gluten Free Meal Train Ideas for new moms, recovering patients, or grieving families. Over 128 recipes that include options for dietary restrictions and allergies, as well as considerations for what to serve, how to package, and more. An ultimate guide to all things Meal Train.

I first heard of Meal Trains in my Mothers of Preschoolers (MOPs) group (now called MomCo). At first I thought the term "Meal Train" was a cute name they had given to idea of bringing meals to a new mom but then discovered they were referring to an actual website called Meal Train.
There are other sites of this kind, with the overall goal of a group of friends bringing meals to a family in need of some support. When I had my third baby, my MOPs group was there with the Meal Train.
I cannot tell you how nice it was not to worry about dinner for several weeks of adjusting to life with 3 kids under age 5. While this was my initial experience with meal trains, it is certainly not limited to new moms.
As my girls transitioned to elementary school, I found an amazing group of moms, and the friendships we formed reminded me very much of those I had in MOPs. Through the years, this group has also done meal trains for families going through different forms of loss or illness, at a time when it is difficult for the adults in that family to get through the day let alone think about making a meal for their children.
Meal Trains are a great way to support a friend or family member going through a hard time.
I think meal trains are such a great way to show support and love when you're often left feeling like you want to help but don't know how to best support a family. They can even be practical, like taking meals to someone who is recovering from surgery. Yet each time I sign up for one, I'm left trying to decide what to make, attempting to remember what I've taken in the past.
Meal Train meals are not just any meal you'd cook at home and eat immediately. You have to take certain things into consideration, such as whether you will be delivering the food ready to eat or earlier in the day. I'll take you through the difference scenarios with tips for how to navigate adapting meals to them.
I've compiled a list of meals suited for this. I am not being compensated in any way by Meal Train; it's the site I've used most often and it's easiest for me to refer to the concept as such.
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Do I Have to Know How to Cook to Do a Meal Train?
You absolutely do not have to cook to put together a meal train! You may not consider yourself a cook. You may not even make meals for your own family. You may be working fulltime outside the home and the thought of having to think about another person's dinner is stressful. Sending a meal to another family does not need to be complicated. If you have the extra time and can do a home-cooked meal, that's great. If not, don't feel like you can't participate.
I will be linking many of my favorite recipes, but if you're short on time or not someone who enjoys cooking, think about some shortcuts. It doesn't have to be all or none. Perhaps you make the main dish but purchase sides and dessert, or vice versa.
For example, buy a frozen quiche and a box of blueberry muffin mix that you can bake at home. If baking isn't your thing, buy some prepared muffins from the bakery department.

You can pick up a rotisserie chicken and some sides at a local grocery store. Once you have an idea of what you'd like to take, you can start coming up with ways to make it easier on you.
Can I Order Food?
Take it from someone who has been on the receiving end of a meal train, it truly is the thought that counts. As a new mom, not having to plan dinner for my family was such a gift. It didn't matter if the meal coming was homemade or store bought. What mattered was that I didn't have to plan or make it!
Sometimes a Meal Train comes up at a time when you're absolutely swamped. The thought of having to make dinner for your own family is overwhelming and having to do it for 2 families is out of the question.
Consider picking up food from a restaurant and dropping it off at the Meal Train recipient's house. If you can't squeeze that into your schedule, arrange to have food delivered to the family, such as from their favorite pizza or restaurant that delivers.
If the family is gluten free, vegetarian, or has special dietary restrictions, they will be able to list a few of their favorite places that have gluten free menu options. With many more food delivery services available now, the options have really opened up for this.
You can get take out from a nearby restaurant, you can have pizza delivered from their favorite pizza place, or you can even send them a restaurant gift card. You are showing you care by participating in the meal train, and you are still supporting the family.
Perhaps you can bake some brownies to go along with the takeout you bring. It's really up to you and what you like to do. For some, baking is therapeutic and they can whip out a batch of cookies in no time. For others, the idea of baking is out of the question. No matter where you fall on the spectrum of those extremes is fine. Know yourself and honor that.

Choosing the Menu
If you'd like to take a homemade or semi-homemade meal as your meal train contribution, it's time to plan your menu. There are a number of factors you should consider.
What time are you dropping off the meal? Do they have children? If so, are the children picky eaters? Does anyone in the household have allergies or dietary restrictions?
Does the meal need to arrive hot or cold?
This depends on the particular meal train. I've done some where the meal train specifically states to deliver in the afternoon to a cooler on the porch. I've done others where you are asked to bring it in the evening ready to go. These details are important when you're deciding what you should bring or send.
Some families are receiving a lot of meals, some of which will include leftovers, so you don't know for certain the family will be eating your meal right away. It's possible they may even freeze it for the next week. Bringing a meal that reheats well or freezes easily is ideal.
Are there Allergies in the Family?
Meal Trains have an option to include foods to avoid/allergies on the main description of the meal train. Make sure you always check these notes to see if you need to avoid certain foods.

While all of the recipes listed her are either naturally gluten free or easily adapted to gluten free, you may have other foods you need to avoid such as nuts, dairy or eggs. Make sure you are mindful of that when planning your menu.
I have a nut allergy, so I have to be extra careful when eating food not prepared by me. If you're making food for someone with an allergy, you can include a note to let them know you checked for allergens.
What Toppings or Sides Do You Need to Include?
Once you've decided on a main dish, you may want to make sure you've covered the basic food groups. Consider adding a salad or a vegetable side. Think about whether the meal would go good with a baguette, some biscuits, or garlic bread.
Don't assume the family has something to supplement the meal. If you're giving a salad, make sure to include dressing. If you're making enchiladas, consider sending store bought or homemade salsa and a container of sour cream to go with it.

If the family has young children, consider sending some simple sides like carrot sticks with ranch or hummus and fruit. You may want to adjust your menu or recipe to be less spicy or more kid-friendly.
If the recipe calls for cayenne, red pepper flakes, or jalapenos, you can always leave those out. You may choose to avoid a recipe with alcohol (such as wine or vodka in a sauce) for families with young kids or new nursing moms. For recipes that call for white wine, you can often substitute chicken or vegetable broth. This will depend on the family, but it's nice to include foods that everyone can enjoy.
Don't Forget Dessert!
This is one thing my MOPs mommas taught me well: send dessert!
Whether it's a dessert geared toward the entire family, or something you think the kids will enjoy, it's always a good idea to include it. Sure, other people in the meal train may have already thought of it and the family may be bombarded with desserts, but maybe not.

I've also found that families that are in need of a meal train often have a lot of visitors. Whether it's extended family to come see a new baby or friends rallying to support someone who is going through a loss or recovering from a medical event, there's typically more people coming and going than just the family you're making the meal for, so a few extra cookies or cupcakes for them to offer their visitors is never a bad idea.
As with the meal itself, you'll need to think about dietary restrictions and preferences when deciding on dessert. Allergies are key here, and that's why Meal Trains have a spot for listing allergies. You may also know something about the family from your experience as friends.
One of my friends has a daughter who doesn't like chocolate, so for her meal train I made sure to include non-chocolate cookies. Of course, anything you send will be appreciated, but when you put a little extra thought into it, you may help avoid a heartbroken child who cannot eat the dessert because it has nuts or eggs, etc.
Packaging the Food
Ideally, you want to put everything in either disposable containers (like foil pans) or reusable plastic containers that you don't want back. It's a lot to ask a family going through a stressful time to keep track of your Tupperware AND return it to you.
Plastic Glad containers are great for packaging food. The lids fit relatively tight, and they are easily stackable and transportable.
I love using foil pans. Some have a foil lid or you can wrap the top in aluminum foil. You can bake directly in them, or if your meal needs to arrive cold, you can assemble the meal in the foil pan, cover with foil, and put a post-it of baking instructions on top so the person receiving it can just stick it in the oven when they're ready to have it.

Consider writing a little note to the family to include with the instructions, especially if the drop off is contactless. It's nice to include heating or reheating instructions and whether the meal can be frozen or prepared later.
Gluten Free Meal Train Menu Ideas
BREAKFAST FOR DINNER
Easy Classic Quiche, Quiche Florentine Lorraine or frozen quiche from the store
Breakfast Chicken Sausage Patties
Cheesy Amish Breakfast Casserole
Easy Blueberry Cheese Danish
Best Blueberry Muffins
Allspice Crumb Muffins
Monkey Bread Muffins
Blueberry Boy Bait
Cranberry Christmas Cake
Pineapple Carrot Bread
Poppy Seed Bread
Zucchini Bread
Ultimate Banana Bread
Double Chocolate Banana Bread
Chocolate Chip Pumpkin Bread
Chocolate Babka
Scones (Classic Cream Scones, Pumpkin Scones, Dark Chocolate Chip Scones, Skinny Chocolate Chip Scones, Dark Chocolate Cranberry Scones)
COMFORT FOOD
Chicken Pot Pie
Store bought rotisserie chicken or Spicy Roasted Chicken or Southwestern Roasted Chicken
Roasted Chicken with Garlic Pan Sauce
Chicken Marbella
Caramelized Apple and Fontina Stuffed Chicken
Swiss Cheese Sour Cream Chicken Bake
Mashed Potato Layered Casserole
Potatoes and Onions
Fleming's Potatoes
Turkey Meatloaf Muffins
Smashed Sweet Potatoes
Garlic Roasted Cauliflower
Haricots Verts with Shallots or Italian green beans
ITALIAN
Baked Chicken Parmesan
Baked Ziti Sorrentino
Turkey Lasagna St. Louis Style
Spinach and Cheese Lasagna
Pasta with Sun Dried Tomatoes
Garlic Bread
Chicken with Dijon Mascarpone Marsala Sauce
Caprese Stuffed Chicken
Spaghetti and Mozzarella Stuffed Turkey Meatballs
Skillet Lasagna
Turkey Sausage & Peppers Rigatoni
Kid Friendly Baked Italian Chicken Meatballs
MEXICAN/TEX-MEX
Consider bringing a bag of tortilla chips and jarred queso and store bought or homemade salsa (Fresh Homemade Salsa, Restaurant Style Salsa, Tomato and Corn Salsa, Mango Salsa)
Build your own tacos: pack up toppings separately; sauce suggestion: Cilantro Lime Crema; meat suggestion: Instant Pot Ground Turkey Tacos or Chicken Street Tacos
Build your own fajitas: Grilled Chicken Fajitas or Skillet Chicken Fajitas
Chicken Enchiladas with Red Chile Sauce
Red Chili Chicken and Rice
Quick Chicken & Cheese Enchiladas - use store bought corn tortillas, rotisserie chicken and enchilada sauce to assemble
Fiesta Chicken and Spinach Enchilada Casserole
Sweet Corn Tomalito
Mexican Rice
Layered Taco Dip
ASIAN
Garlic Chicken with Rice or Rice Noodles
Honey Chicken Kabobs
Red Curry Chicken and Rice Noodles
Skinny Orange Chicken with Rice
Homemade P.F. Chang's Chicken Lettuce Wraps
Bourbon Chicken
SOUPS AND CHILIS & SIDES
Panera Sonoma Chicken Stew
Panera Creamy Roasted Tomato Soup
Gluten Free Broccoli Cheddar Soup {Panera Copycat}
Potato Leek Soup
Butternut Squash and Apple Soup
Turkey Chili
Turkey Pumpkin Chili
White Chicken Chili
Chicken Tortilla Soup
Ribollita
Cornbread Muffins
Pumpkin Cornbread
Cheddar Bay Biscuits - Red Lobster Copycat
Cheddar Dill Scones
DESSERT
CHOCOLATE
Outrageous Brownies
Coconut Butterscotch Chip Brownies
Chewy Fudgy Brownies
Best Gooey French Brownies
Dark Chocolate Mascarpone Brownies with Blueberry Ganache
Thick and Chewy Double Chocolate Chip Cookies
Thick and Chewy Chocolate Chip Cookies
Chocolate Covered Cherry Cookies
Espresso Chocolate Chip Shortbread Cookies
Dark Chocolate Cupcakes with Easy Vanilla Buttercream
Blueberry Vanilla Cupcakes with Blueberry Ganache
Mexican Chocolate Black Bottom Cupcakes
The Very Best Chocolate Layer Cake (excellent gluten free!!!)
Chocolate Cracker Candy
Mini Mocha Cheesecakes
Mini Red Velvet Cheesecakes
Mini Hot Chocolate Cheesecakes
S'mores Cheesecake Bars
Easy Homemade Cream Puffs
Samoa Bars
Chocolate Pumpkin Cheesecake Bars
Seven Layer Bars
Graham Cracker S'mores Cookie Bars
Chocolate Pear Tart
Pumpkin Chocolate Tart
NON-CHOCOLATE
No Bake Banana Split Cake
Soft Frosted Sugar Cookies
Frosted Sugar Cookies Bars
Christmas Butter Cookies
Chewy Oatmeal Cookies
Browned Butter Sugar Cookies
Nut Free Linzer Cookies
Roll Out Sugar Cookies
Iced Vanilla Shortbread Cookies
Mini New York Cheesecakes
Mini Pumpkin Cheesecakes
Mini Pina Colada Cheesecakes
Vanilla Cupcakes from a cake mix with Easy Vanilla Buttercream
Strawberry Pretzel Jello Salad
French Apple Cake
Blueberry Crumb Bars
Peach Blueberry Crumbles
Blackberry Vanilla Cupcakes
Ambrosia Pie
Fresh Fruit Tart
Fresh Berry Tart
Easy Fresh Peach Pie
Fresh Blueberry Pie
Mixed Berry Pie
Key Lime Bars
Caramel Apple Bars
Apple Crumble Pizza Pie
Classic Apple Pie
SPECIAL DIETS
Gluten Free
All of the recipes linked above are either naturally gluten free or include gluten free instructions.
Meatless
Spinach & Cheese Lasagna
Baked Ziti Sorrentino
Baked Ricotta Cavatelli
Pasta with Sun Dried Tomatoes
Eggplant Parmesan
Four Veggie Five Cheese Lasagna
Healthy Primavera Pasta Salad
Parmesan Basil Orzo
Lemon Orzo Salad
Tomato, Zucchini, and Olive Orzo
Simple Tomato Tart
Creamy Orzo
Spring Green Risotto
Mushroom and Mascarpone Ravioli
Double Tomato Bruschetta
Tomates Provencales
Potato Leek Soup
Roasted Tomato Soup
Broccoli Cheddar Soup
MSPI - Milk Soy Protein Intolerance
MSPI stands for Milk Soy Protein Intolerance. Some nursing mothers must avoid milk and soy proteins that pass to their babies through breastmilk and cause irritability and digestive discomfort in infants. I had to do this with my middle child. Click here for all of my MSPI recipes, including MSPI Chocolate Chip Cookies and MSPI Brownies, each of which can be easily adapted to gluten free as well.
Low Carb or Keto
Chicken Street Tacos prepared as a salad bar, Cilantro Lime Crema as dressing
Instant Pot Ground Turkey Tacos prepared as a salad (may omit brown sugar from recipe)
Instant Pot Turkey Chili following the Low Carb/Keto instructions
Low Carb White Chicken Chili
Beer Cheese Soup following the Low Carb instructions
Mushroom and Herb Stuffed Chicken Breasts
Garlic Braised Chicken Thighs with Carrots
Spinach Souffle
Roasted Chicken with Garlic Pan Sauce
Spicy Roasted Chicken
Southwestern Roasted Chicken
Sample Menus
Here are a few real life examples of meals I've repeatedly taken for meal trains:
White Chicken Chili, Cornbread Muffins, brownies
Chicken Enchiladas, salsa, sour cream, tortilla chips, queso, cookies
Turkey Lasagna, Garlic Bread, dessert
Swiss Cheese Sour Cream Chicken Bake, green beans, dessert
Quiche, Blueberry Muffins, dessert
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