OH, Forks!™ Beginners Gluten Free Grocery List


This simple gluten free grocery list can be a helpful start for those just beginning and a great resource for those seasoned gluten free folk. Easy to print with no extra images or frills.

Proteins

  • Fresh chicken, beef, pork, turkey (unmarinated, no breading)
  • Fresh fish and seafood (no breading or sauces)
  • Eggs
  • Canned tuna/salmon (in water or olive oil, check label)
  • Tofu or tempeh (certified gluten-free)
  • Gluten-free deli meats (e.g., Applegate, Boar’s Head)

Fruits & Vegetables

  • All fresh fruits (apples, bananas, berries, oranges, etc.)
  • All fresh vegetables (carrots, spinach, kale, bell peppers, etc.)
  • Frozen fruits and vegetables (no sauces or additives)
  • Canned tomatoes, beans, corn (check labels for additives)

Grains & Starches

  • Rice (brown, white, jasmine, basmati)
  • Quinoa
  • Gluten-free oats (certified GF only—e.g., Bob’s Red Mill GF oats)
  • Polenta / cornmeal (certified GF)
  • Gluten-free pasta (made from rice, lentil, chickpea, etc.)
  • Gluten-free tortillas (e.g., corn tortillas, Siete brand)
  • Potatoes and sweet potatoes

Breads & Baked Goods

  • Gluten-free bread (Udi’s, Canyon Bakehouse, Schär)
  • Gluten-free bagels, muffins, or English muffins (check brand)
  • Gluten-free crackers (Simple Mills, Mary’s Gone Crackers)
  • Gluten-free baking mixes (pancake, muffin, cake)

Dairy & Alternatives

  • Milk (cow, almond, oat, coconut, soy – check labels)
  • Yogurt (plain or flavored, check for additives)
  • Cheese (most hard cheeses are GF)
  • Butter and cream
  • Gluten-free non-dairy yogurts (So Delicious, Silk)

Pantry Staples

  • Gluten-free flour (almond, coconut, rice, 1:1 GF blends)
  • Gluten-free soy sauce or tamari
  • Gluten-free broth (chicken, beef, veggie)
  • Canned soups labeled gluten-free
  • Nut butters (peanut, almond – no added wheat)
  • Gluten-free cereal (Chex, Nature’s Path GF)
  • Chips and popcorn (check for flavorings)
  • Gluten-free pasta sauces and salsa
  • Spices and herbs (check for anti-caking agents)
  • Cooking oils (olive, avocado, coconut)

Snacks & Treats

  • Gluten-free granola bars (LÄRABAR, KIND: GF labeled only)
  • Fruit snacks and dried fruits (no wheat additives)
  • Gluten-free cookies and brownies (Enjoy Life, Tate’s GF)
  • Dark chocolate (check for barley malt)

Packaged/Convenience

  • GF frozen meals (Amy’s GF, Evol GF line)
  • Gluten-free pizza (Daiya, Udi’s, Caulipower)
  • GF microwave rice or quinoa packs
  • Certified GF canned chili or stew

Always Avoid Unless Certified Gluten-Free

  • Bread, pastas, baked goods not labeled GF
  • Regular soy sauce, teriyaki sauce
  • Beer (unless GF or GF brewed)
  • Imitation crab, flavored meats
  • Oats not labeled gluten-free
  • Dressings and sauces with wheat/barley/rye

Give yourself grace and patience as you learn to eat for health!

Citations.

OH, Forks!™