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!™