Essential Gluten-Free Pantry List: Everything You Need

If you're new to a gluten-free lifestyle, I’m one of the many who will tell you it seems overwhelming at first. You may feel like you can’t eat anything! But I assure you, you can eat so many things, and I hope this post helps you sift through it all.

When I was first diagnosed with Celiac in 2017, I was overwhelmed and slightly depressed. But I changed my perspective, and now I’m so much healthier and happier. I have tried sooo many different brands, and I hope this list will help you in your journey to go gluten-free!

Check out this product page for tried and true gluten-free versions that are similar to the real thing.

Grains and Flours

• Rice: A versatile staple that can be used in countless dishes.

• Quinoa: Packed with protein and a great base for salads and bowls. I will use this in place of oats occasionally with some peanut butter warmed up for breakfast.

• Gluten-Free Oats: Make sure they are certified gluten-free, as cross-contamination can be an issue. Oats in general are high in glyphosates, so be sure they are also organic!

• Almond Flour: Great for baking and adding a nutty flavor to recipes.

• Coconut Flour: A high-fiber option that’s perfect for baked goods.

• Chickpea Flour: Excellent for savory dishes and gluten-free baking.

• Arrowroot Flour: A great thickening agent and can be used in baking.

• Buckwheat Flour: Despite its name, it’s gluten-free and adds a rich, earthy flavor to baked goods.

• Chia Seeds: Can be used as an egg replacement in baking or added to smoothies and cereals.

• Kaniwa: A lesser-known grain that is similar to quinoa and is high in protein and fiber.

• Millet: A mild-flavored grain that can be used in salads, pilafs, or as a breakfast cereal.

• Sorghum Flour: Adds a mild, sweet flavor to baked goods and can be used in place of wheat flour.

• Teff Flour: High in protein and iron, great for making traditional Ethiopian injera bread.

• Amaranth: A nutrient-dense grain that can be used in porridge, soups, and stews.

Baking Essentials

• Gluten-Free All-Purpose Flour: Many brands offer blends that work well as a 1:1 substitute for wheat flour. Check here for my go-to brands.

• Xanthan Gum: Often used in gluten-free baking to provide structure.

• Baking Powder and Baking Soda: Ensure they are gluten-free as some brands may contain gluten.

• Cornstarch: A useful thickening agent for sauces and gravies.

Snacks

• Rice Cakes and Crackers: A crunchy, gluten-free alternative to traditional crackers.

• Nuts and Seeds: A healthy and naturally gluten-free snack.

• Fruit and Nut Bars: Look for brands that are certified gluten-free.

• Popcorn: A great gluten-free snack, just watch out for flavorings that may contain gluten.

Pantry Staples

• Canned Beans and Lentils: Versatile, nutritious, and naturally gluten-free.

• Tomato Paste and Sauces: Make sure they are free from added gluten.

• Broths and Stocks: Many brands offer gluten-free options, be sure to check the label.

• Gluten-Free Soy Sauce: Regular soy sauce contains gluten, so look for gluten-free versions or tamari.

Pasta and Grains

• Gluten-Free Pasta: There are many varieties made from rice, quinoa, and other gluten-free grains. Here is my go to brand.

• Polenta: A great base for many dishes and naturally gluten-free.

• Rice Noodles: Perfect for Asian-inspired dishes.

Condiments and Spices

• Herbs and Spices: Generally gluten-free, but always check for cross-contamination.

• Mustard and Ketchup: Many brands are gluten-free, but always verify.

• Apple Cider Vinegar: A versatile condiment that’s naturally gluten-free.

• Coconut Aminos: A great gluten-free alternative to soy sauce.

Sweet Treats

• Dark Chocolate: Most high-quality dark chocolates are gluten-free.

• Gluten-Free Cookies and Treats: Many brands now offer delicious gluten-free options.

Dairy and Dairy Alternatives

• Yogurt: Check for gluten-free certification.

• Cheese: Most cheeses are naturally gluten-free.

• Nut Milks: Almond milk, coconut milk, and other nut-based milks are great alternatives.

Fresh Produce

• Fruits and Vegetables: Naturally gluten-free and essential for a balanced diet.

• Herbs: Fresh herbs can elevate any dish and are, of course, gluten-free.

Tips for Success:

• Read Labels: Always check for gluten-containing ingredients and look for gluten-free certification.

• Cross-Contamination: Be mindful of cross-contamination in your kitchen and when dining out.

• Experiment: Don’t be afraid to try new brands and products to find what you like best.

• Dairy-Free: If you have Celiac disease, you may also want to consider going dairy-free as the proteins in dairy are similar to gluten and may affect your body's ability to heal properly. After a period of time, you can try adding dairy back into your diet slowly and see how you feel.

Transitioning to a gluten-free lifestyle might seem daunting, but with the right staples in your pantry, you’ll find that there are plenty of delicious and healthy options available. This list is just a starting point to help you navigate your new gluten-free journey with confidence. Happy cooking and eating!