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Lunch Recipes For Migraine Sufferers

Written by Holly Hazen

Stuck for what to eat for lunch? Try these lunch recipes for migraine sufferers.

Think mushrooms with warmed goats cheese melting on top? Green beans, a little tamari ... drooling yet?

Remember to avoid anything you already know as a trigger. But these recipes are migraine safe!

Click here for more recipes.

Lunch Recipes For Migraine Sufferers

Migraine Free Tuna Rice Balls

Migraine Free Tuna Rice Balls

Serves 8

Preparation time 30 minutes

Cooking time 20 minutes


For the rice:

  • 2 Cups White Rice 
  • 4 Cups Filtered water 
  • pinch Sea salt 
  • 2 cm Kombu 
  • 1 knob Ginger 

For the Tuna:

  • 1-425 gm can Tuna (water packed) 
  • 1 fresh bunch Dill, chopped 
  • 5 - 8 Spring onions 
  • 1 Cup Mayonnaise (homemade or organic)
  • 1 – 2 tsps Sea salt


1. Cook white rice with sea salt, kombu and ginger. While the rice is still hot, mix all the above ingredients.

2. Using a one cup measure – scoop up rice and make balls.

3. Roll in polenta, corn flour, or sesame seeds (roasted).

4. Cool and store in refrigerator. When ready to serve warm in the oven or under the grill for 20 minutes.


• Use salmon

• Use fresh lemon thyme – herb

• Add 2 teaspoons of rice vinegar and 1 tsp sea salt on dill while waiting.

• Top with cracked pepper

Baked Mushrooms with Goats Cheese

Baked Mushrooms with Goats Cheese

Serves 4

Preparation time 30+ minutes

Cooking time 20 minutes

  • 4 large destalked mushrooms 
  • 4 cloves garlic 
  • ½ cup goat's cheese 
  • 1 T virgin olive oil
  • 1 T butter 
  • 1 bunch fresh asparagus 
  • ¼ butternut pumpkin 
  • 1 red capsicum
  • 1 tsp gluten free tamari sauce
  • 3 tsp balsamic vinegar
  • 1 T chopped parsley 
  • 2 T virgin olive oil
  • 1 tsp black pepper 

1. Preheat oven to 220°C. Place mushrooms on a greased baking tray, spoon garlic into caps and add a dollop of butter into each. Place on a tray in the oven for 20 minutes.

2. Have the goat’s cheese at room temperature. 

3. Drizzle olive oil and sea salt over the pumpkin and grill under high heat, turning over when ready. Alternatively, you can put them in the oven for 10mins before putting the mushrooms in leaving them at least 30 minutes in total.

4. In a saucepan boil 4cm of purified water, cook asparagus and red capsicum for 2 minutes until al dente, remove quickly from the steam and set aside.

5. Take mushrooms from the oven, add a dash of GF tamari sauce (1 tsp each) then place on individual plates.

6. Spoon a dollop of goat’s cheese on each mushroom, then arrange roasted red capsicum and pumpkin around it and top with steaming spears of asparagus.

7. Drizzle balsamic and extra virgin oil and sprinkle with chopped parsley and cracked black pepper.


• You can substitute asparagus with green peppers, and yellow capsicum instead of red capsicum.

• Top with sesame seeds or gamashio instead of parsley and pepper.

• Also you can put a fresh squeeze of lime juice over capsicums.

› Lunch Recipes For Migraine Sufferers

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