12 Gluten Free Asian Dinner Ideas
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12 Gluten Free Asian Dinner Ideas Under 550 Calories

BySarah

I love Asian-inspired dinners because they never feel like diet food. The flavours are big and bold — garlic, ginger, lime, chilli, sesame — and the cooking is usually fast, which is exactly what I need on a busy weeknight. The good news is that so many of these classics are easy to make gluten free. Swap in tamari or a certified gluten-free soy sauce, use rice noodles instead of wheat noodles, and check that your curry paste and sauces are gluten free, and you are most of the way there.

Every recipe below is a complete dinner, not a vague idea. Each one stays under 550 calories per serving, gives you a good hit of protein, and uses fresh vegetables and pantry staples you can actually find. I have kept the cooking simple — one pan, one wok, or one pot wherever possible — so you can get dinner on the table without a sink full of dishes. Pick one for tonight, and save the rest for the weeks ahead. Your gluten-free dinners are about to get a lot more interesting.

1. Chicken Teriyaki (GF)

Chicken Teriyaki GF Save

Sticky, savoury-sweet chicken with a glossy homemade teriyaki glaze — this is the takeaway favourite, made lighter and completely gluten free. The sauce caramelises beautifully in the pan, and a sprinkle of spring onions and sesame seeds finishes it off.

Prep time: 10 minutes (plus 15 minutes marinating) | Cook time: 15 minutes | Servings: 4 | Calories: 420 per serving | Protein: 35g per serving

Ingredients

  • 1 lb boneless, skinless chicken breasts, sliced into thin strips
  • 1/4 cup gluten-free soy sauce (tamari)
  • 2 tablespoons brown sugar
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch mixed with 1 tablespoon cold water
  • 3 green onions, thinly sliced
  • 1 teaspoon sesame seeds

Instructions

  1. Whisk the soy sauce, brown sugar, honey, garlic, ginger, rice vinegar and sesame oil together in a bowl. Pour half over the chicken and leave it to marinate for 15 minutes; keep the rest for the glaze.
  2. Heat a large skillet over medium-high heat and add the chicken in a single layer. Cook for 4 to 5 minutes per side, until golden and cooked through, then remove to a plate.
  3. Pour the reserved sauce into the same skillet and bring it to a gentle simmer.
  4. Stir in the cornstarch mixture and cook for 1 to 2 minutes, stirring, until the sauce thickens and turns glossy.
  5. Return the chicken to the pan and toss it in the glaze until every piece is coated.
  6. Serve hot, sprinkled with green onions and sesame seeds, with steamed rice and vegetables.

Tip: Do not crowd the pan — cook the chicken in two batches if needed so it browns instead of steaming.

2. Beef & Broccoli

Beef Broccoli Save

Tender strips of beef and bright green broccoli in a savoury garlic-ginger sauce. It comes together in one wok in about 20 minutes, and it tastes far better than the version from the takeaway menu.

Prep time: 10 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 500 per serving | Protein: 30g per serving

Ingredients

  • 1 lb flank steak, sliced very thinly against the grain
  • 2 tablespoons gluten-free soy sauce, divided
  • 1 tablespoon cornstarch
  • 2 tablespoons olive oil, divided
  • 4 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 1/4 cup gluten-free beef broth
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes (optional)

Instructions

  1. Toss the beef with 1 tablespoon of the soy sauce and the cornstarch, and leave it for 10 minutes while you prep the vegetables.
  2. Heat 1 tablespoon of oil in a large wok or skillet over high heat. Sear the beef in a single layer for 2 to 3 minutes, then remove it to a plate.
  3. Add the remaining oil and the broccoli with 2 tablespoons of water. Cover and steam for 2 minutes, until bright green and just tender.
  4. Add the garlic and ginger and cook for 30 seconds, until fragrant.
  5. Whisk the remaining soy sauce with the broth, brown sugar, sesame oil and red pepper flakes, then pour it into the wok.
  6. Return the beef to the wok and toss everything together for 1 to 2 minutes, until the sauce thickens slightly and coats the beef and broccoli.
  7. Serve immediately over steamed rice.

Tip: Slice the beef while it is still slightly firm from the fridge — thin slices cook faster and stay tender.

3. Pad Thai (Rice Noodles)

Pad Thai Rice Noodles Save

Sweet, tangy and a little salty, with crunchy peanuts, fresh lime and soft rice noodles. This homemade pad Thai is lighter than the restaurant version but keeps all the flavour that makes it so loved.

Prep time: 15 minutes | Cook time: 10 minutes | Servings: 4 | Calories: 450 per serving | Protein: 20g per serving

Ingredients

  • 8 oz flat rice noodles
  • 2 large eggs, lightly beaten
  • 1 lb boneless, skinless chicken breast, sliced into thin strips
  • 2 tablespoons gluten-free soy sauce
  • 2 tablespoons tamarind paste
  • 1 tablespoon palm sugar (or brown sugar)
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice, plus lime wedges to serve
  • 1 cup bean sprouts
  • 1 cup shredded carrots
  • 3 green onions, sliced
  • 1/4 cup chopped roasted peanuts, plus extra to serve

Instructions

  1. Soak the rice noodles in hot water for 8 to 10 minutes, until pliable but still firm, then drain and set aside.
  2. Whisk the soy sauce, tamarind paste, palm sugar, fish sauce and lime juice together in a small bowl until the sugar dissolves.
  3. Heat a large wok over high heat with a drizzle of oil. Cook the chicken for 4 to 5 minutes until cooked through, then push it to one side.
  4. Pour in the eggs and scramble them, then stir them into the chicken.
  5. Add the drained noodles and the sauce, and toss for 2 to 3 minutes until the noodles are tender and coated.
  6. Stir in the bean sprouts, carrots and green onions, and cook for 1 minute more.
  7. Serve topped with peanuts, fresh cilantro if you like, and lime wedges.

Tip: Do not over-soak the noodles — they finish cooking in the wok, and soft noodles turn mushy fast.

4. Thai Green Curry

Thai Green Curry Save

Creamy coconut milk, fragrant green curry paste and plenty of vegetables make this a comforting bowl that feels special but cooks in under half an hour. Serve it over rice to soak up every drop of the sauce.

Prep time: 10 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 400 per serving | Protein: 25g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast, cut into bite-size pieces (or 1 lb peeled shrimp)
  • 1 can (13.5 oz) full-fat coconut milk, unshaken
  • 2 tablespoons gluten-free green curry paste
  • 1 red bell pepper, sliced
  • 1 cup green beans, trimmed and halved
  • 1/2 cup bamboo shoots, drained
  • 1 tablespoon fish sauce
  • 1 tablespoon gluten-free soy sauce
  • 1 teaspoon brown sugar
  • 1 tablespoon lime juice
  • 1/4 cup chopped fresh cilantro
  • 1 cup cooked jasmine rice, to serve

Instructions

  1. Spoon the thick cream from the top of the coconut milk can into a large skillet and heat it over medium heat until it starts to bubble.
  2. Stir in the green curry paste and cook for 2 minutes, until fragrant and the oil begins to separate.
  3. Add the chicken and cook for 4 to 5 minutes, stirring, until it is mostly cooked through.
  4. Pour in the remaining coconut milk, then add the bell pepper, green beans and bamboo shoots.
  5. Simmer gently for 8 to 10 minutes, until the vegetables are tender and the chicken is cooked through.
  6. Stir in the fish sauce, soy sauce, brown sugar and lime juice, and taste — add a little more fish sauce or lime if needed.
  7. Serve over jasmine rice, scattered with fresh cilantro.

Tip: Use a curry paste labelled gluten free, and start with 2 tablespoons — you can always stir in a little more heat at the end.

5. Fried Rice (GF Soy Sauce)

Fried Rice GF Soy Sauce 1 Save

The best way to use up leftover rice. Day-old rice fries up golden and separate, the eggs turn silky, and the vegetables stay crisp. It works as a main dish or as a side with any of the other recipes here.

Prep time: 10 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 350 per serving | Protein: 15g per serving

Ingredients

  • 3 cups cooked jasmine rice, chilled (preferably day-old)
  • 2 large eggs, beaten
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 1 cup frozen peas and carrots, thawed
  • 3 green onions, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons gluten-free soy sauce
  • 1 teaspoon rice vinegar
  • 1/2 teaspoon white pepper
  • 1 tablespoon chopped fresh cilantro (optional)

Instructions

  1. Heat the olive oil in a large wok or skillet over medium-high heat. Pour in the eggs and scramble them until just set, then remove them to a plate.
  2. Add the sesame oil to the same wok, then add the peas and carrots, garlic and ginger. Cook for 2 to 3 minutes, until fragrant and tender.
  3. Add the chilled rice, breaking up any clumps with a spatula, and spread it in an even layer. Let it sit for 2 minutes so the bottom crisps slightly.
  4. Pour the soy sauce and rice vinegar over the rice and toss well.
  5. Return the scrambled eggs to the wok and stir them through, breaking them into small pieces.
  6. Season with white pepper, stir in the green onions, and cook for 1 minute more.
  7. Serve hot, scattered with cilantro if you like.

Tip: Cold, day-old rice is the secret — freshly cooked rice is too soft and will turn sticky in the wok.

6. Korean BBQ Chicken

Korean BBQ Chicken Save

Sweet, garlicky and gently spicy, with a sticky char from the grill or a hot pan. This is the kind of chicken that disappears fast, so make plenty — and save the leftovers for wraps or rice bowls the next day.

Prep time: 10 minutes (plus 30 minutes marinating) | Cook time: 12 minutes | Servings: 4 | Calories: 420 per serving | Protein: 30g per serving

Ingredients

  • 1 lb boneless, skinless chicken thighs
  • 1/4 cup gluten-free soy sauce
  • 2 tablespoons brown sugar
  • 1 tablespoon gochujang (check it is gluten free)
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon rice vinegar
  • 1/2 teaspoon Korean chili flakes (gochugaru)
  • 3 green onions, sliced
  • 1 teaspoon sesame seeds

Instructions

  1. Whisk the soy sauce, brown sugar, gochujang, sesame oil, garlic, ginger, rice vinegar and chili flakes together in a bowl.
  2. Add the chicken thighs and turn them to coat. Cover and marinate in the fridge for at least 30 minutes, or up to 4 hours.
  3. Preheat a grill or grill pan over medium-high heat and lightly oil it.
  4. Remove the chicken from the marinade, letting the excess drip off, and discard the used marinade.
  5. Grill for 5 to 6 minutes per side, until charred at the edges and cooked through to 165°F (74°C) inside.
  6. Rest the chicken for 5 minutes, then slice it and serve sprinkled with green onions and sesame seeds, with rice and kimchi or steamed vegetables.

Tip: Chicken thighs stay juicier than breasts on the grill, and their extra fat helps the marinade caramelise without drying out.

7. Japanese Salmon Bowl

Japanese Salmon Bowl Save

Flaky salmon over warm rice with a light soy and sesame dressing — simple, fresh and full of healthy fats. This is my go-to when I want something that feels nourishing but takes almost no effort.

Prep time: 10 minutes (plus 15 minutes marinating) | Cook time: 10 minutes | Servings: 4 | Calories: 400 per serving | Protein: 35g per serving

Ingredients

  • 1 lb salmon fillets, skin removed, cut into 4 portions
  • 1/4 cup gluten-free soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  • 2 cups cooked sushi or jasmine rice
  • 1 cup shelled edamame, cooked
  • 1 cucumber, thinly sliced
  • 3 green onions, sliced
  • 1 teaspoon sesame seeds

Instructions

  1. Whisk the soy sauce, rice vinegar, sesame oil, honey, ginger and garlic together in a shallow dish.
  2. Add the salmon and turn to coat. Marinate for 15 minutes at room temperature, turning once.
  3. Heat a non-stick skillet over medium-high heat. Remove the salmon from the marinade and cook for 3 to 4 minutes per side, until just cooked through and flaky.
  4. While the salmon cooks, pour the remaining marinade into a small pan and simmer for 2 minutes until slightly thickened.
  5. Divide the rice between four bowls and top with the edamame and cucumber.
  6. Place a salmon fillet on each bowl, drizzle with the warm sauce, and finish with green onions and sesame seeds.

Tip: Do not overcook the salmon — take it off the heat when the centre is still slightly translucent, as it will keep cooking for a minute on the plate.

8. Vietnamese Pho (GF Broth)

Vietnamese Pho GF Broth Save

A clear, aromatic broth with silky rice noodles, thinly sliced beef and fresh herbs. Pho is comfort in a bowl, and this lighter homemade version is ready in about half an hour.

Prep time: 15 minutes | Cook time: 20 minutes | Servings: 4 | Calories: 450 per serving | Protein: 20g per serving

Ingredients

  • 8 cups gluten-free beef broth
  • 8 oz flat rice noodles
  • 1 lb sirloin steak, very thinly sliced
  • 1 onion, halved
  • 3 cloves garlic, smashed
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons fish sauce
  • 1 tablespoon lime juice, plus lime wedges to serve
  • 1 tablespoon gluten-free soy sauce
  • 1 teaspoon brown sugar
  • 1 cup bean sprouts
  • 1/4 cup chopped fresh cilantro and 3 scallions, sliced, plus Thai basil if you have it

Instructions

  1. Cook the rice noodles according to the packet instructions, drain, and divide them between four large bowls.
  2. In a large pot, combine the broth, onion, garlic and ginger. Bring to a gentle simmer and cook for 15 minutes so the flavours develop, then remove the onion and garlic.
  3. Stir in the fish sauce, lime juice, soy sauce and brown sugar, and taste — the broth should be savoury, a little sweet and bright.
  4. Add the thinly sliced beef to the simmering broth and cook for 1 to 2 minutes, just until it turns pink-brown.
  5. Ladle the hot broth and beef over the noodles in each bowl.
  6. Top with bean sprouts, cilantro, basil and scallions, and serve immediately with lime wedges and sriracha on the side.

Tip: Slice the beef when it is partly frozen — it is much easier to get the paper-thin slices that cook in seconds in the hot broth.

9. Sesame Chicken (GF)

Teriyaki Chicken with Sesame Seeds 1 Save

Crisp-edged chicken in a sweet-savoury sesame sauce, with a proper crunch from toasted sesame seeds. This version skips the heavy batter of the takeaway original, so it stays light while keeping all the flavour.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 4 | Calories: 380 per serving | Protein: 25g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast, cut into bite-size pieces
  • 2 tablespoons cornstarch
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 2 tablespoons sesame oil, divided
  • 1 tablespoon sesame seeds, toasted
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1/4 teaspoon red pepper flakes
  • 3 green onions, sliced
  • 1 tablespoon water

Instructions

  1. Toss the chicken pieces with the cornstarch and a pinch of salt until lightly coated — this gives them a crisp edge in the pan.
  2. Whisk the soy sauce, honey, rice vinegar, 1 tablespoon of the sesame oil, garlic, ginger, red pepper flakes and water together in a small bowl.
  3. Heat the remaining sesame oil in a large skillet over medium-high heat. Cook the chicken in a single layer for 3 to 4 minutes per side, until golden and cooked through.
  4. Pour the sauce over the chicken and cook for 2 to 3 minutes, stirring, until it thickens and coats the chicken.
  5. Stir in the toasted sesame seeds and half the green onions.
  6. Serve hot over rice or noodles, sprinkled with the remaining green onions.

Tip: Toast the sesame seeds in a dry pan for 1 to 2 minutes first — it makes a surprising difference to the nutty flavour.

10. Mongolian Beef

Teriyaki Chicken with Sesame Seeds 1 1 Save

Rich, savoury-sweet beef with green onions and a glossy sauce that clings to every strip. Instead of a bottled sauce, this version uses a simple homemade sauce — gluten-free soy sauce, brown sugar, garlic, ginger and sesame oil — so you know exactly what is in it.

Prep time: 10 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 500 per serving | Protein: 30g per serving

Ingredients

  • 1 lb flank steak, sliced very thinly against the grain
  • 1/4 cup cornstarch
  • 3 tablespoons vegetable oil, divided
  • 1/4 cup gluten-free soy sauce
  • 2 tablespoons brown sugar
  • 2 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon sesame oil
  • 1/2 cup water
  • 1 red bell pepper, sliced
  • 4 green onions, cut into 2-inch pieces

Instructions

  1. Toss the beef slices in the cornstarch until lightly coated, shaking off any excess.
  2. Whisk the soy sauce, brown sugar, garlic, ginger, sesame oil and water together in a small bowl to make the homemade Mongolian-style sauce.
  3. Heat 2 tablespoons of oil in a large wok or skillet over high heat. Sear the beef in batches for 1 to 2 minutes per side, until crisp at the edges, then remove to a plate.
  4. Add the remaining oil and the bell pepper, and cook for 2 minutes until just softened.
  5. Pour the sauce into the wok and simmer for 2 minutes, until it thickens and turns glossy.
  6. Return the beef to the wok with the green onions, and toss for 1 minute until everything is coated and the onions are just wilted.
  7. Serve immediately over steamed rice.

Tip: Sear the beef in batches and do not stir it too soon — leaving it alone for a minute is what gives it those crisp, caramelised edges.

11. Thai Basil Chicken

Thai Basil Chicken Save

Fast, fragrant and full of fresh basil, this is a true weeknight hero. The sauce is salty and a little sweet, the chillies bring gentle heat, and the basil wilts in at the very end so it stays bright and aromatic.

Prep time: 10 minutes | Cook time: 12 minutes | Servings: 4 | Calories: 380 per serving | Protein: 25g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast, cut into bite-size pieces
  • 2 tablespoons vegetable oil
  • 3 cloves garlic, thinly sliced
  • 1 red chilli, thinly sliced (seeds removed for less heat)
  • 1 red bell pepper, sliced
  • 1/2 onion, sliced
  • 1 cup snow peas, trimmed
  • 2 tablespoons gluten-free soy sauce
  • 1 tablespoon fish sauce
  • 1 tablespoon brown sugar
  • 1 teaspoon rice vinegar
  • 1 cup fresh Thai basil leaves (or sweet basil)

Instructions

  1. Whisk the soy sauce, fish sauce, brown sugar and rice vinegar together in a small bowl and set aside.
  2. Heat the oil in a large wok or skillet over high heat. Add the garlic and chilli and cook for 30 seconds, until fragrant.
  3. Add the chicken and cook for 4 to 5 minutes, stirring, until golden and cooked through.
  4. Add the bell pepper, onion and snow peas, and cook for 2 to 3 minutes until the vegetables are crisp-tender.
  5. Pour in the sauce and toss everything together for 1 to 2 minutes, until the sauce coats the chicken and vegetables.
  6. Turn off the heat and stir in the basil leaves until they just wilt.
  7. Serve immediately over steamed jasmine rice, with extra basil on top if you like.

Tip: Add the basil off the heat — if it cooks too long it turns dark and loses that fresh, peppery flavour.

12. Sweet & Sour Chicken (GF)

Sweet Sour Chicken GF Save

Golden chicken pieces, crisp peppers and sweet pineapple in a proper homemade sweet and sour sauce — tangy, glossy and not too sweet. This is a full dish, not just a marinade: the chicken is cooked first, then tossed with the vegetables and sauce so everything stays bright.

Prep time: 15 minutes | Cook time: 18 minutes | Servings: 4 | Calories: 380 per serving | Protein: 25g per serving

Ingredients

  • 1 lb boneless, skinless chicken breast, cut into bite-size pieces
  • 3 tablespoons cornstarch
  • 2 tablespoons vegetable oil
  • 1/3 cup rice vinegar
  • 1/4 cup granulated sugar
  • 2 tablespoons gluten-free soy sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon pineapple juice
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 1/2 onion, cut into chunks
  • 1 cup pineapple chunks (fresh or canned in juice, drained)

Instructions

  1. Toss the chicken pieces in the cornstarch until lightly coated.
  2. Whisk the rice vinegar, sugar, soy sauce, tomato paste and pineapple juice together in a small bowl to make the sweet and sour sauce.
  3. Heat the oil in a large wok or skillet over medium-high heat. Cook the chicken in batches for 3 to 4 minutes per side, until golden and cooked through, then remove to a plate.
  4. Add the bell peppers and onion to the same wok and cook for 3 minutes, until crisp-tender.
  5. Pour in the sauce and simmer for 2 to 3 minutes, until it thickens and turns glossy.
  6. Return the chicken to the wok with the pineapple chunks, and toss for 1 to 2 minutes until everything is coated and heated through.
  7. Serve hot over steamed rice, with sliced green onions on top if you like.

Tip: Keep the vegetables crisp-tender — they should still have a bite when the sauce goes in, or they will turn soft by the time you serve it.

These twelve dinners prove that gluten free does not mean missing out. With a few trusted swaps — tamari in place of regular soy sauce, rice noodles instead of wheat, and sauces made from scratch — you can enjoy teriyaki, pad Thai, curry, pho and all the other favourites, all under 550 calories a serving. Cook one this week, and keep the list handy for the next time you want something fast, fresh and full of flavour.

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