Gluten-free recipes for triathletes

Gluten-free recipes for triathletes

Whether you have a gluten intolerance or you’re just looking to widen your cooking options, we have some great gluten-free recipes to keep you fueled no matter whether you are training, racing or recovering. As an athlete, your nutrition is one of the most important elements of your training and you don’t want to worry about going hungry, and you certainly won’t with these delicious high energy dishes. Enjoy a morning boost smoothie, a protein-packed salad for lunch and our deliciously hearty yet simple pasta dish for dinner – all gluten-free!

Morning boost protein shake

Great for pre-training energy!


  • 1 ½ cups of low-fat milk or non-dairy alternative
  • 2 scoops of gluten-free vanilla protein powder
  • ½ cup of gluten-free oats
  • 3 dried prunes (pitted)
  • 12 almonds (roughly chopped)
  • 1 tablespoon of natural peanut butter

Optional extras:

  • 1 tsp chia seeds
  • 1 tsp spirulina
  • 1 banana

It couldn’t be simpler; just add all the ingredients together in a blender or mix with a hand mixer, then enjoy.

Red pepper, spinach and cheese egg muffins

(Makes 8 muffins)

These are a great snack to have anytime of the day. Pair with a hearty salad for a chilled lunch on the go or enjoy them as a mid-afternoon snack on a recovery day.

  • 8 large eggs
  • 250g spinach leaves or frozen spinach, thawed and squeezed dry
  • 4 spring onions, finely chopped
  • 65g roasted red peppers (chopped)
  • 2 tbsp water
  • ¼ tsp fine sea salt
  • ¼ tsp cracked black pepper
  • 130g grated Cheddar cheese (or cheese of choice)

Preheat the oven to 170°C. Grease 8 cups of a muffin tray or line the cups with baking paper.

In a large bowl, mix the eggs, water, salt and pepper until well combined. Then stir in the spring onions, spinach, pepper and cheese. Then evenly pour the egg mixture into your prepared muffin tray.

Bake 17 to 20 minutes or until muffins are golden and set in the middle.

Serve warm, room temperature or chilled.

Easy egg fried rice with chicken

This is a super quick, easy dish for lunch or dinner and perfect as a post-training re-fuel.

  • 1 ½ tbsp olive oil,
  • 2 large eggs
  • ¼ cup water
  • Salt and pepper
  • ½ tbsp dark sesame oil
  • 150g or approximately 2 chicken breasts (sliced into thin strips)
  • ½ onion (finely chopped)
  • 1 tbsp fresh garlic (minced)
  • 4 cups cooked, cold white rice
  • 2 spring onions (sliced, plus additional for garnish)
  • 2-3 tbsp tamari (gluten-free soy sauce)

Heat 1 teaspoon of olive oil in a large saucepan or wok, on medium heat

In a medium bowl, beat together the eggs, water, a pinch of salt and pepper until the eggs are fluffy and pale yellow.

Pour the eggs into the prepared pan and cook until they begin to set (approximately 3 minutes).

Cover the pan with a lid and cook until the top of the eggs are completely set (approximately 2-3 minutes). Flip the eggs onto a cutting board to let them cool.

Add the sesame oil and ½ tablespoon of olive oil to the pan and turn to a medium-high heat. Add the sliced chicken and cook until the chicken is golden brown on the outside. Add the onion and garlic and turn the heat down to medium. Cook until the onions are cooked and golden, then season with a pinch of salt and pepper.

Add in the remaining 2 teaspoons of olive oil, followed by the pre-cooked cold rice and spring onions. Cook, stirring occasionally to stop the rice from sticking, until the rice is lightly browned and heated through. Then, slice the eggs into very thin strips and mix into the rice.

Season to taste with soy sauce, then serve immediately, garnishing with the extra spring onions.

Quinoa, butternut squash, broccoli and feta salad

Light and nutritious this is the perfect protein-packed salad you need on a recovery day.

  • 200g uncooked quinoa
  • 175g butternut squash (cut into chunks)
  • 140g broccoli (stalks sliced, top cut into small florets)
  • 2 tsp rapeseed oil
  • 1 red onion (halved and sliced)
  • 2 garlic cloves (sliced)
  • 1 tbsp fresh thyme
  • 2 tbsp parsley (chopped)
  • 25g dried cranberries
  • Handful pumpkin seeds (optional)
  • 1 tbsp balsamic vinegar
  • 50g feta cheese (crumbled)

Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.

Heat the rapeseed oil in a wok with a lid, add the onion and garlic, and fry for 5 mins until softened, then remove from the wok with a slotted spoon and set aside.

Add the squash to the wok, cook and stir until it starts to colour, then add the broccoli. Sprinkle in 3 tbsp water and the thyme, cover the wok and steam for about 5 mins until the veg is tender.

Lastly, pour the quinoa into a bowl and fluff with a fork. Add the parsley, cranberries, seeds (if applicable), the cooked onion and garlic, and balsamic vinegar, then mix well.

Throw in the vegetables, add the feta and enjoy!

Simply delicious Portobello, peas and tomato pasta

The ultimate hearty meal for post-race hunger.

  • 3 cups uncooked gluten-free penne pasta (or your GF pasta of choice)
  • 225g of Portobello mushrooms, halved
  • 260g cherry tomatoes
  • 1 red onion (sliced)
  • 1 tbsp olive oil or coconut oil
  • ½ tsp Himalayan pink salt (or rock salt)
  • ¼ tsp ground black pepper
  • ¼ cup dry white wine or chicken broth
  • 130g green peas (thawed)
  • 30g parsley (chopped)
  • 30g thinly shaved Parmesan cheese

Preheat the oven to 250°C.

Cook the gluten-free pasta according to the directions on the package. Drain and keep warm.

Combine the Portobello mushrooms, tomatoes, onions, oil, salt and pepper in a bowl and mix well to coat mushrooms. Then pour into a baking tray and spread evenly.

Bake at 250°C for 15 minutes (turn the vegetables over occasionally)

Drizzle the wine evenly over the vegetables and bake for an additional 7 minutes or until vegetables are lightly browned and tender.

Combine pasta, vegetables, and peas together in a large bowl.

Top with cheese and parsley, then serve.