How to Fill Your Gluten-Free Pantry

How to Fill Your Gluten-Free Pantry So You Aren’t Stressed About What To Eat

When starting your gluten-free life, one of the biggest worries is that there is suddenly “nothing left to eat!”


In reality, that is just not the case! You can read more about that here.


Stop, breathe, look around and you will see you have many options.  You may just need to start thinking differently about your food.


One of the best things you can do for yourself is to keep your pantry stocked. Having food on hand will take away a lot of the “there’s nothing left to eat!” feelings- as you WILL always have something to grab.


By keeping safe gluten-free foods in your pantry, you will always have a snack to grab or ingredients to whip together a quick, safe, healthy gluten-free meal.


Pasta Puttanesca Gluten-Free Mixed together

And, making a simple meal is not hard at all!  Whip up some pasta and toss with veggies: cook up some quinoa, serve with roasted veggies like sweet potatoes, onions, and peppers, or cook up rice and beans with delicious spices.


rainbow of colorful gluten-free fruit and veggies

So . . . what should you have on hand?


First and foremost you do want to start with fresh fruits and veggies! Always fill your plate with whole foods first. Then, shop for your pantry to have all the supplies you need to pull together a quick meal for dinner or grab a snack.


Your pantry is where you keep the dry ingredients – canned, boxed, bagged items that have a shelf life. (Nothing that needs to be kept cold – I will share that in another upcoming blog post!)


Labels change and products change over time.  Always look for the Certified Gluten-Free label. Also, watch how the product is processed – i.e. “Made in a factory that also processes wheat or gluten”. You may choose to stay away from these products, depending on the company.


When shopping to fill your Gluten-Free pantry, do your best to buy organic, non-GMO products.  Take a step further for your health and purchase items in BPA-free cans.


Items to keep in your 

gluten-free pantry:


gluten-free rice for the gluten-free pantry


Plain rice is gluten-free.  Choose to buy organic as rice can contain high levels of pesticides. Brown rice is a healthier version over white.

Brown Rice, Basmati Rice, Jasmine Rice, White Rice, and Wild rice are all options. Stay away from rice mixes as they tend to have too many ingredients and are not always gluten-free. (Read your labels!)


gluten-free beans for gluten-free pantry


Canned beans are a safe bet, and typically gluten-free if there are no additives. Dry beans are another option.  Purchase prepackaged dry beans over scooping out of a bin as there could be some cross-contamination between the scoops and bins.

Choose any type of beans: Lentils, kidney beans, black beans, cannellini beans, white beans, pinto beans, or chickpeas. Sprouted beans and lentils offer great nutrition as well.


gluten-free grains for a gluten-free pantry


Quinoa, Millet, Teff, and Buckwheat are all gluten-free. Try a new grain to see what you like.  I like quinoa for lunch or dinner and use the other three grains for baking (bought as flour).


gluten-free pasta for the gluten-free pantryPasta:

There are multiple gluten-free kinds of pasta on the market. Read the labels as some have added fillers that are not needed.

You can find many pasta combinations like brown rice and quinoa, and others made with corn or veggies.  Chickpea, lentil, and bean pasta are also available. Try different ones to see what you like. Learn how to cook the pasta correctly, and rinse it well, or you end up with a big bowl of mush!

Brown Rice Pasta is probably our favorite – either from Trader Joe’s or Tinkyada Pasta.


Gluten-free pantry oats


Gluten-free oats can be difficult for some to digest, especially at the beginning of your gluten-free journey.  Buy Certified GF Oats only, as oats can be cross-contaminated with wheat grown either in the same fields or neighboring fields. Trader Joe’s, Bakery on Main, and Bobs Red Mill all offer great options.

Some companies also have prepackaged oats available. These can be a quick breakfast but are typically high in sugar.


Hidden Gluten Guide


gluten-free nuts for the gluten-free pantry


If you do not have an allergy or intolerance, nuts are a healthy snack to have on hand. Buy raw, plain nuts, and read the labels. Many have unwanted additives, which can make them NOT safe for gluten-free eating.


gluten-free nut butters for the gluten-free pantry

Nut Butters:

Nut Butters are a great source of protein for snacks or to add to a meal.  Peanut butter, Sunbutter (sunflower seed Butter), Cashew Butter, or Almond butter are all great options.  Read labels to make sure they are gluten-free and don’t have extras added like sugar or corn syrup.


gluten-free oils for the gluten-free pantry


Choose healthier oils from good sources: Coconut Oil, Avocado Oil, Olive Oil


gluten-free vinegars for the gluten-free pantry


Apple Cider Vinegar, White Vinegar, Red Vinegar, Wine Vinegar, and Balsamic Vinegar. Read labels to make sure they are Gluten-free.


gluten-free dried fruit for the gluten-free pantry

Dried Fruits:

Raisins, Cherries, Apricots, Dates, Mangoes, Pineapple, figs and Bananas make great snacks.  Read all labels as many of these have added ingredients as well as extra sugar.


gluten-free seeds for a gluten-free pantry


Pumpkin seeds, chia seeds, flax seeds, and sunflower seeds are part of a healthy snack, and are great to add to salads, smoothies, and meals.  Always check the labels for additives.


gluten-free spices for a gluten-free pantry


This is always a BIG question – YES, your spices need to be gluten-free!  Organic spices, with ONE spice in a jar, are typically GF.  Gluten may be added to jars with a combination of spices to help reduce clumping. Look for the Certified GF label, and call the company if you are unsure.

Our favorite spices are Simply Organic and McCormick.


gluten-free milks and drinks for the gluten-free pantry

Milks and Drinks:

Boxed or Canned non-refrigerated drinks like Coconut Milk, Rice Milk, Almond Milk, and coconut water can all be found gluten-free. Pay attention to the ingredients for additives like xanthan gum, which can cause intestinal issues for some. Drinking filtered water all day is a healthy option!


gluten-free teas for the gluten-free pantry


Although many believe tea to be naturally gluten-free, I’ve found that I still need to read the labels and choose certified gluten-free options. There are many delicious teas to enjoy!


gluten-free baking items for the gluten-free pantry

Baking Items:

Flours: Choose organic, certified GF-labeled products.  You can purchase flours separately or in mixtures: Brown Rice, Millet, Tapioca, Potato Flour, Sweet Rice flour, Teff Flour, Buckwheat Flour, Coconut Flour, Almond Flour, Chickpea Flour – there are many! (Read more about GF Flours here)


Vanilla:  Certified Gluten-Free

Baking Soda and Baking Powder:  Certified Gluten-Free

Gums: guar gum (we stay away from zanthan gum)

Yeast: Red Star Yeast is Gluten-Free (Yes, your yeast needs to be GF! This was one thing I messed up at the beginning of my journey!)

Cocoa or Cacao: Navitas Cacao or Trader Joe’s Cacao

Chocolate Chips: Enjoy Life

Cacao nibs: Navitas

Coconut: Raw- nothing else added – pieces or shredded

Sweeteners: 100% pure Maple Syrup, organic, local honey, coconut palm sugar.


gluten-free pantry items

Canned/Boxed Foods:

Pumpkin puree

Tomatoes: diced, crushed




Sun-dried tomatoes

Canned salmon or tuna

Jellies and Jams


Sauces and Dressings:

This is where things get tricky.  These types of condiments have many ingredients and can often contain gluten. Always read the labels to make sure they are certified Gluten-Free when purchasing salad dressings, salsas, mustard, ketchup, Tahini, bean or olive dips, as well as sauces for meals.


Gluten-free Snacks to Fill Your Pantry


Always pay attention to your snacking choices – Read all the labels to see: what’s in the products, how it is made- shared equipment- it all matters. Make sure they are clearly labeled GF. Snacks to try:

Organic popcorn or Corn Chips (stay away from GMO corn products)

Bars: Kind Bars, Lara Bars

Nut Thins

Figgy Pops or Date Balls

Lundberg’s Thin Rice Cakes

Benito’s Bean Chips

Sweet Potato or Beet Chips

Chickpea Snacks

Enjoy Life Cookies (treats for the kids)


These are the basic items you would find in opening our gluten-free pantry. Of course, this is constantly changing as we upgrade our plates as we continue to bring on more health. 


Again, products change, and ingredients change so check and recheck your labels often.


We typically try to make good food choices to stay healthy. What you choose to eat, will create your health – choose wisely!


You’re Invited!

Continue to build a gluten-free 

life you LOVE

over in our Facebook Group:

Empowering Gluten-Free Women FB Group


This information is provided for educational and informational purposes only, to educate you about gluten-free living and as a self-help tool for your own use. It is not meant to diagnose, treat, prevent, or cure. Use this information at your own risk based on your own judgment. Always seek the advice of your own Medical Provider regarding any questions or concerns you have about your specific health or any medications. This information is not allowed to be reproduced, replicated, or sold.

Stop Hidden gluten for good
Jennifer gluten-free living

Hello, I'm Jennifer

Health Coach, Wellness Cooking Instructor, Blogger, Busy Celiac Mom and Educator of Gluten-Free Wellness,

teaching you that living gluten-free doesn’t have to be stressful or overwhelming!

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