Essential Gluten-Free Pantry List: Must-Have Staples for a Healthy Gluten-Free Lifestyle

This post may contain affiliate links. If you click and purchase, I may earn a small commission at no extra cost to you. Thank you for supporting my blog!

If you're new to a gluten-free lifestyle, you're not alone—it can feel overwhelming at first. You may wonder, “What can I even eat?” I promise, there are plenty of gluten-free options, and this guide will help you stock your pantry with confidence.

I was diagnosed with Celiac disease in 2017, and I remember how hard those early days were. But once I started learning what to look for and what to avoid, everything changed. Now, I feel healthier, stronger, and happier. I’ve tested dozens of brands and ingredients, and this gluten-free pantry list includes my top go-to staples.

Don’t forget to check out my favorite gluten-free product recommendations here - tried-and-true versions that taste just like the real thing!

Gluten-Free Grains and Flours

These gluten-free flours and grains are foundational to everyday cooking and baking.

• Rice – A versatile grain perfect for side dishes, stir-fries, and bowls.

• Quinoa – High in protein and great for salads or breakfast bowls.

• Certified Gluten-Free Oats – Always choose oats that are both gluten-free and organic due to cross-contamination and glyphosate concerns.

• Almond Flour – Adds moisture and a nutty taste to baked goods.

• Coconut Flour – High in fiber, ideal for paleo-style baking.

• Chickpea Flour – Great for savory pancakes, fritters, and thickening sauces.

• Arrowroot Flour – A gluten-free thickener for sauces and baking.

• Buckwheat Flour – Despite the name, it’s gluten-free and full of flavor.

• Chia Seeds – Use as an egg replacement or add to smoothies.

• Kaniwa – Similar to quinoa, rich in fiber and nutrients.

• Millet – Mild, fluffy, and great for breakfast or side dishes.

• Sorghum Flour – Mild and sweet, a wheat flour alternative.

• Teff Flour – Nutrient-rich, great for injera or baked goods.

• Amaranth – A complete protein perfect for porridge or soups.

Gluten-Free 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 – Adds structure to gluten-free baked goods.

• Baking Powder & Baking Soda – Confirm they are gluten-free.

• Cornstarch – Great for thickening soups, stews, and sauces.

Gluten-Free Snacks and Munchies

Healthy and satisfying snack options when you’re on the go.

• Rice Cakes & Crackers – Crunchy, light, and gluten-free.

• Nuts & Seeds – Perfect for snacking and adding protein.

• Fruit & Nut Bars – Choose certified gluten-free brands.

• Popcorn – Naturally gluten-free; check flavoring ingredients.

Pantry Staples for a Gluten-Free Kitchen

Keep these essentials stocked for fast and easy meals.

• Canned Beans & Lentils – Protein-packed and naturally gluten-free.

• Tomato Paste & Sauces – Always read the label for hidden gluten.

• Broths & Stocks – Look for gluten-free labels to avoid wheat-based additives.

• Gluten-Free Soy Sauce or Tamari – Regular soy sauce contains wheat.

Gluten-Free Pasta and Grains

Perfect for hearty meals and family favorites.

• Gluten-Free Pasta: Made from rice, quinoa, lentils, and more. Here is my go to brand.

• Polenta – Creamy, versatile, and naturally gluten-free.

• Rice Noodles – Ideal for stir-fries and Asian-style soups.

Gluten-Free Condiments and Spices

Spice up meals safely.

• Herbs and Spices: Most are naturally gluten-free, but watch for contamination.

• Mustard & Ketchup – Double-check labels for gluten-free certification.

• Apple Cider Vinegar – Useful for dressings and marinades.

• Coconut Aminos – A soy-free, gluten-free soy sauce alternative.

Gluten-Free Sweet Treats

Satisfy your sweet tooth without the gluten.

• Dark Chocolate – Most high-quality options are gluten-free.

• Gluten-Free Cookies & Brownies – Many brands now offer delicious options.

Dairy and Dairy Alternatives

If you’re also sensitive to dairy, try these gluten-free swaps.

• Yogurt – Choose certified gluten-free brands.

• Cheese – Most cheeses are naturally gluten-free.

• Nut Milks – Almond, coconut, and oat milks (check for gluten-free certification).

Fresh Produce

The easiest way to go gluten-free? Load up on whole foods.

• Fruits & Vegetables – 100% naturally gluten-free.

• Fresh Herbs – Add flavor and freshness to every meal.

Gluten-Free Tips for Success:

• Always Read Labels – Gluten can hide in sauces, flavorings, and seasonings.

• Avoid Cross-Contamination – Use separate toasters, cutting boards, and utensils.

• Be Open to Experimenting – Every brand and flour blend is different—find what works for you.

• Consider Going Dairy-Free – Dairy proteins (like casein) can irritate the gut in Celiac patients. Try eliminating it for a while to see how your body responds.

Starting a gluten-free lifestyle might feel like a big change, but once your pantry is stocked with the right gluten-free essentials, it becomes so much easier. You’ll find yourself cooking, snacking, and even baking with confidence in no time.

Ready to make your transition easier? Visit my Gluten-Free Product Recommendations page for my top picks and must-haves!