Stocking a gluten free pantry

If you’ve only just embarked on a gluten-free lifestyle it can feel a little overwhelming in the beginning. Your favourite foods – bread, pasta, pizza, and cake are seemingly off the menu (until you have a gluten-free pantry that is!)

Don’t get Gluten Free FOMO

It’s best to focus on what you can have, rather than what you can’t. 

In saying that, it is important to be aware of what you can’t eat on a gluten-free diet – BUT we’re not focusing solely on that. Something that I found really helpful to reduce the overwhelm (and FOMO) was to get good at stocking a gluten-free pantry.   You’ll soon learn, that being gluten intolerant (or celiac) is like being a scout – you must always be prepared! 

There is nothing worse than staring into an empty cupboard (or fridge) whilst hangry. You’re more likely to fall off the gluten-free wagon when you don’t have everything you need at your fingertips. 

Read More: What can’t I eat on a Gluten-Free Diet? 

Stocking a Gluten Free Pantry 101

If your kitchen is always stocked with some gluten-free basics you won’t have to worry about being caught in out.  The following is a list of some basics every gluten-free pantry (and fridge) needs. Let’s start with the obvious – things that are labelled as being gluten-free!

  • Gluten Free Cereal – If you buy the right brand you can still keep Cereal and muesli in your gluten-free pantry.
  • Gluten Free Bread – If you’re the only gluten-free person in you house and you’re avoiding buying bread because you can’t eat a loaf before it goes mouldy, I’ve found it freezes really well and I just grab a slice or two as required. 
  • Gluten Free Frozen Items – Gluten free pizza is easy to whip up when you don’t feel like cooking. Gluten-free pies are also popular in our household.
  • Gluten-free Tortillas make great thin pizza bases
  • Gluten Free Pasta –  Not all gluten-free pasta’s are created equal, so you may need to trial a few different brands to find your  ‘go to’. 
  • All-Purpose Gluten Free Flour – Stock up on your all-purpose gluten free flour because I can guarantee you will be baking (or at least attempting too, as in my case)!  Sure, you can buy pre-mixed gluten-free cake and muffin mix, but the taste and texture are never as good as something you make yourself. Most recipes can be made into a gluten-free version, you just need to find the right conversion rate. 

READ MORE: Getting the most our of Gluten-Free Flours

stocking a gluiten free pantryI

It’s important to consume a balanced diet, and that includes eating things that good old meat and vege. 

  • Fruits and Veggies – Fruits and vegetables are naturally gluten-free, so stock up on your faves in either fresh or frozen form. 
  • Poultry and Meat – Poultry, Pork and Beef are naturally gluten-free, so as long as you’re buying these items in their pure form. Avoid buying pre-marinated meat unless you know with 100% certainty what’s in the marinade. And be sure to look for the ‘gluten-free’ label when you buy bacon, sausages, burger patties, rissoles etc.
  • Fish and Seafood – Fish and seafood are naturally gluten-free, so avoid anything marinated or stuffed. Also, most imitation seafood contains gluten in it (e.g. surimi).


A gluten-free pantry isn’t that different from other pantries, there are items that you’ve likely been eating for years, that you can still eat!

  • Rice – Rice comes in many varieties (brown, basmati, wild etc.) and in its pure form is gluten-free, just avoid pre-packaged seasoned rice. Rce crackers are also a staple in our pantry, great for snacking. Be sure to check the label as some time flavoured crackers aren’t entirely gluten-free.
  • Quinoa – Quinoa is naturally gluten-free and makes a great alternative to rice or couscous.
  • Legumes and Beans – Beans and legumes are gluten-free and a great source of protein. Anything that is in sauce or seasoning is not guaranteed to be gluten-free though, check the label. 
  • Seeds and Nuts – Although nuts and seeds are gluten-free, they run the risk of cross-contamination because of how they are processed. Be sure to read the label.
  • Dairy Products – Cream, milk, yogurt and most cheeses are usually gluten-free, but as with everything, be sure to check that label.

  • Canned Goods – Our pantry is stocked with canned tomatoes, peaches, tuna, soups. All good items to have when you need to whip up a meal or just want to snack.
  • Herbs and Spices – Your life still needs a little flavour since you’re skipping buying the premade marinades etc. Buying some gluten-free seasonings to keep at home.
  • Condiments and Sauces – Gluten has many alternative names and tends to hid out in a lot of sauces. Read the label carefully or try make your own at home. 


What are some go-to items you have in your gluten-free pantry?