What to have in a gluten-free pantry?

Having a well-stocked gluten-free pantry is essential for anyone following a gluten-free diet. With the right ingredients on hand, you can easily whip up delicious gluten-free meals and snacks. But knowing what to buy can be tricky, especially if you’re new to the gluten-free world.

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Why Stock a Gluten-Free Pantry?

There are a few key reasons why having a well-stocked pantry is important:

Saves money – Buying in bulk and having ingredients on hand prevents last-minute trips to the grocery store.

Saves time – You can quickly throw together meals when you have ingredients ready-to-go.
Avoids cross-contamination – Cooking at home decreases the chance of coming into contact with gluten.
Provides variety – A diverse pantry allows you to try new recipes and not get bored.

Offers convenience – You can cook on busy nights or when you don’t feel like running errands.

The Gluten-Free Pantry Staples

Stocking a gluten-free pantry may seem difficult if you’re not familiar with what ingredients are naturally gluten-free. Here are some essential gluten-free ingredients to have on hand:

Grains and Flours

Gluten-free oats

Rice (white, brown, wild, etc)
Quinoa
Cornmeal

Buckwheat
Millet
Sorghum

Corn flour
Rice flour (white or brown)
Tapioca flour

Potato starch
Gluten-free flour blends

Having a variety of gluten-free flours and grains will allow you to bake delicious breads, cookies, muffins and more. Some all-purpose flour blends make baking easier. Look for blends with xanthan gum already added.

Proteins

Canned beans (black, garbanzo, kidney, etc)
Dried beans
Lentils

Canned fish (salmon, tuna)
Eggs
Nuts and seeds

Beans, lentils, eggs, nuts and seeds provide a healthy protein source. Canned beans are convenient while dried beans are budget-friendly. Nuts and seeds add protein, fiber and healthy fats.

Fruits and Vegetables

Frozen fruits and veggies
Canned fruits packed in juice

Canned tomatoes
Potatoes
Onions

Garlic

Fruits and vegetables are naturally gluten-free. Opt for frozen to have berries, corn, peas and more on hand. Canned veggies like tomatoes are also convenient for making sauces and soups. Potatoes, onions and garlic can form the base of many savory meals.

Dairy Alternatives

Almond milk

Coconut milk
Rice milk
Soy milk

Many people who follow a gluten-free diet are also dairy-free. Nondairy milk alternatives allow you to still enjoy smoothies, creamy soups and more. Just opt for unsweetened varieties.

Oils and Vinegars

Olive oil
Coconut oil

Avocado oil
Sesame oil
Apple cider vinegar

Balsamic vinegar
Red wine vinegar

Healthy fats like olive oil, avocado oil and coconut oil should be gluten-free. Apple cider vinegar and vinegars also make great additions to salad dressings and marinades.

Seasonings and Condiments

Broth – chicken, beef, vegetable
Stock – chicken, beef, vegetable
Soy sauce or tamari

Hot sauce
Ketchup
Mustard

Mayonnaise
Salt
Pepper

Dried herbs and spices

Broths, stocks, soy sauce, spices and other seasoning are handy for adding flavor. Just double check the labels to ensure they are gluten-free. Many condiments are naturally gluten-free as well.

Canned Fish, Meat and Soup

Canned tuna

Canned salmon
Canned chicken
Gluten-free soup

Canned fish like tuna and salmon are tasty sources of protein to have on hand. Opt for gluten-free soups as an easy lunch or dinner when you don’t have time to cook.

Gluten-Free Snacks

Popcorn
Potato chips

Tortilla chips
Gluten-free pretzels
Nut butters

Trail mix
Dried fruit
Nuts

Seeds

Having gluten-free snacks on hand prevents you from indulging in take-out or less healthy impulse snacks. Popcorn, nut butters, dried fruit and nuts are nutritious gluten-free snacks to have on hand.

Gluten-Free Baking Mixes and Flours

All-purpose gluten-free flour blends

Baking powder
Baking soda
Xanthan gum
Guar gum

Cornstarch
Brown rice flour
Tapioca flour

Stocking your pantry with gluten-free flours and baking mixes allows you to still enjoy baked goods like breads, cookies, cakes and more. Useful flours include brown rice flour, tapioca flour and cornstarch.

Canned Fruits and Vegetables

Canned beans

Canned tomatoes
Canned peas
Canned corn

Canned pineapple
Canned peaches

Canned fruits and vegetables make easy additions to gluten-free meals and sides. Beans add protein, while fruits like pineapple and peaches can be used in desserts.

Tips for Stocking Your Gluten-Free Pantry

Follow these simple tips for stocking and maintaining a well-organized gluten-free pantry:

Read labels carefully – Double check ingredients lists for wheat, barley, rye and oats.
Check for certification symbols – Look for gluten-free certification from GFCO, Certified Gluten-Free, etc.

Shop specialty aisles – Natural food stores have dedicated gluten-free sections.
Buy in bulk – Purchase shelf-stable items in bulk to save money.
Store properly – Keep flours in airtight containers and freeze grains to prolong freshness.

Use older ingredients first – Rotate stock and use older products before newer ones.
Clean as you go – Avoid cross-contamination by washing hands and surfaces while cooking.

By carefully shopping for gluten-free ingredients and properly storing them, you’ll have a well-stocked pantry to create all your favorite meals.

Sample Gluten-Free Pantry Grocery List

Use this gluten-free pantry grocery list as a guide when stocking up:

Pantry Section	Gluten-Free Items to Buy
Grains/Flours	Gluten-free oats Brown rice Quinoa Cornmeal Rice flour Tapioca flour Gluten-free flour blend
Proteins	Canned beans Dried lentils Eggs Nuts Seeds
Fruits & Vegetables	Frozen berries Canned tomatoes Potatoes Onions Garlic
Dairy Alternatives	Almond milk Rice milk
Oils & Vinegars	Olive oil Apple cider vinegar
Seasonings & Condiments	Chicken broth Gluten-free soy sauce Spices
Snacks	Trail mix Popcorn Nut butter
Baking Needs	Baking powder Xanthan gum Baking soda
Canned Goods	Beans Tomatoes Fruits

Sample Gluten-Free Pantry Meal Ideas

Here are some meal ideas using typical gluten-free pantry ingredients:

Meal	Pantry Items Needed
Burrito bowls	Rice Beans Seasonings Salsa Cheese
Stir fry	Rice Vegetables Gluten-free soy sauce Oils Protein
Chili	Beans Tomatoes Vegetables Broth Spices
Salad	Greens Vegetables Protein Olive oil Vinegar
Quesadillas	Tortillas Cheese Protein Vegetables Salsa
Frittata	Eggs Vegetables Cheese Herbs

Conclusion

Following a gluten-free diet is much easier when you have a well-stocked pantry. Fill your pantry with naturally gluten-free whole foods like produce, proteins, oils and safe gluten-free packaged products. Read labels carefully, shop the specialty aisles and purchase gluten-free flours and baking mixes. With the right ingredients on hand, you can quickly prepare delicious gluten-free meals your whole family will love.