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Lunch Recipes For Migraine Sufferers

Written and verified by Holly Hazen

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

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

These recipes are migraine safe (gluten free, dairy free, sugar free) but remember to avoid anything you already know will trigger an attack. 

Lunch Recipes For Migraine Sufferers

Migraine Safe Tuna Rice Balls

Migraine Safe Tuna Rice Balls Recipe @migrainesavvy

Recipes for migraine sufferers need to be gentle on the stomach. This recipe for tuna rice balls is easy, tasty and filling. And it's good to help ease nausea too.

Prep Time: 30 minutes
Cook Time: 20 minutes
Serves: 8
Tags: Gluten Free
Recipe Category: lunch
Nutrition Information: calories 253.8; fat content 20.3 g; sugars 3.1g; protein 5.6g


  • 2 cups white rice
  • 4 cups filtered water
  • 2 cm strip of kombu
  • 1 knob ginger
  • 1 pinch of sea salt
  • 1 pinch black cracked pepper

Ingredients 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.

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  • 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

Migraine Pain Management Course @migrainesavvy


Migraine Pain Management Course @migrainesavvy
There's an 8 week food experiment in my Migraine Pain Management Course. The first module is free @migrainesavvy


There's an 8 week food experiment in my Migraine Pain Management Course. The first module is free... continue reading

Baked Mushrooms with Goats Cheese

Baked Mushrooms with Goats Cheese @migrainesavvy

Prep Time: 30 minutes
Cook Time: 20 minutes
Serves: 4
Tags: Gluten Free


  • 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 10 minutes 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.

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