Stocking a gluten free pantry is not all that different from stocking a non-gluten free pantry. Once you have done it for a while it actually becomes very easy. Anything new is overwhelming at first and a gluten free pantry is the same. Don’t worry, we have you covered based on over 10 years of eating gluten free as as family.
First off, many of the basics staples that you already have in your cupboard are gluten free and require no change. Take comfort in that you do not need to empty all your cupboards and start from scratch. However, there are some thing that you will need to get rid of as they are not gluten free. If only part of you household is eating gluten free this can be a challenge. If possible, I would encourage you to have your entire household eat gluten free for two reasons; one it reduces the risk of cross contamination, and secondly it reduces the temptation to cheat and break the diet. The gluten free diet is not one that you can cheat occasionally an get away with, more on this HERE.
Items in a gluten free pantry can be broken down in to four main groups, use these links to jumps to the sections below that provide a list of items for each category.
- Common Items – Already Gluten Free
- Specialty Gluten Free Items
- Gluten Free Pantry No-No’s
- Always Read The Label – Brand Variation
Common Items – Already Gluten Free
The good news is to have a gluten free pantry doesn’t require you to shop exclusively at some fancy specialty health food store. Many of the items you already have are naturally gluten free. This is a list of ingredients that are already gluten free and may be in your pantry currently:
- Oil (olive oil, vegetable oil, coconut oil, etc.)
- Vinegar (balsamic, apple cider, plain) **Malt vinegar is not gluten free
- Baking soda
- Baking powder
- Sugar
- Vanilla and flavoring extracts
- Salt
- Pepper
- Spices **check the label on premade spice blends, most are ok but check these just to be sure
- Vegetables (fresh, frozen or canned)
- Fruits
- Beans and other legumes
- Rice
- Meat (not pre-package or pre-seasoned) whole cuts
- Fish (as for meat avoid pre seasoned or pre coated)
- Peanut butter
- Jams and jellies
- Ketchup
- Mustard
- Mayo
- Cheese
- Yogurt
- Eggs
- Milk
- Corn starch
- Salsa
- Butter or Margarine
- Cornmeal
- Cocoa
- Coffee
- Tea
Specialty Gluten Free Pantry Items
There are a few gluten free specialty items to have on hand when stocking your gluten free pantry. The availability and options for gluten free dedicated or specialty items has grown significantly in the last number of years making eating gluten free easier than ever before. A few of the key gluten free specialty items that we keep in our pantry are:
- gluten free pasta
- gluten free bread
- gluten free breadcrumbs
- gluten free cereal
- gluten free crackers
- Only Oats or other certified gluten free oats
- Gluten Free Bisquick is a staple and solid go to in our house great for quick and easy pancakes, biscuits or a coating batter
- corn tortillas
- rice cakes – we keep multiple varieties around
- gluten free flour blend
- There is a huge variety of ethnic foods that are gluten free. Indian, Mexican, and many Asian styles of food offer a wide variety of gluten free options.
Gluten Free Pantry No-No’s
With wheat and barley being the main source of gluten, pantry items made from wheat or wheat flour have no place in a gluten free pantry. Some of these no-no items will be common knowledge and some may be a suprise:
- Flour
- Bread
- Pasta
- Mac and cheese
- Cookies
- Crackers
- Cereal
- Rolled oats/oatmeal
- Most prepackaged or highly processed foods
- Chicken fingers
- Microwave dinners
- Frozen pre-prepared meals
- Hamburger helper
- Most canned soups are made with gluten containing ingredients
Always Read These Labels – Brand Variation
This final list of items is the most complicated when stocking your gluten free pantry staples. It doesn’t take long to get to know the brands or flavors that are gluten free and those items that do not support a gluten free diet. Make a habit of reading the labels on the following products to determine if the brand and flavor of the item is gluten free. Many items are labeled directly as gluten free or will list wheat or may contain wheat as allergen information. This is a list of items that we read the label and ingredient list when purchasing to ensure the brand and flavor is gluten free:
- Broth
- Soup
- Chocolate
- Salad dressing
- Sauces
- Potato chips
- Soy sauce
- Granola bars
- Sausages of any type
- Sandwich meat
- Pre-seasoned meat
- Ice Cream – varies greatly from brand to brand
- Pasta sauce
- Instant hot chocolate mix
- Candy
- Licorice
- Cereal (many US cereals are corn based where the Canadian equivalent is wheat based)
Your Gluten Free Pantry
Take is slow as you make the transition over to a gluten free pantry. Change can be overwhelming, but taking baby steps makes the process much easier. Do you have a gluten free pantry staple that you always have on hand and could not live with out? Let us know in the comments.
[…] Corn tortillas are a great gluten free alternative to eat with your eggs to toast. This is just one of the reasons corn tortillas are a gluten free pantry essential. […]