Having a well-stocked pantry is essential to making meals simpler, more delicious, and less stressful, regardless of your level of experience reading labels or your level of familiarity with the gluten-free lifestyle. But being gluten-free doesn’t have to be difficult; all you need are some clever staples and a little preparation.
Here are 10 gluten-free foods you’ll be glad to have on hand at all times:
1. Gluten-Free Oats
Not every oat is made equally. Even though oats are naturally gluten-free, processing frequently contaminates them with wheat. Purchasing certified gluten-free oats is crucial because of this. They work well for baking, breakfast, and even savory recipes like oat risotto. The ideal way to start the day is with a bowl of overnight oats prepared with fresh fruit, chia seeds, and almond milk.
2. Quinoa
Quinoa is a naturally gluten-free grain that is high in protein and only takes 15 minutes to cook. It is perfect for salads, stir-fries, and side dishes because of its fluffy texture and nutty flavor. Quinoa is a healthy substitute for wheat-based grains because it is also high in essential amino acids. Quinoa in a fresh tabbouleh with lemon juice, olive oil, and parsley is a well-liked choice.
3. Canned Beans and Lentils
Lentils and canned beans are pantry staples. They are very adaptable, naturally gluten-free, and rich in fiber and protein. For quick meals, keep a variety on hand, such as green lentils, chickpeas, and black beans. To cut down on sodium and get rid of any canning liquid, make sure to rinse them before using. These are great as stew, soup, or taco bases.
4. Almond Flour and Coconut Flour
Almond and coconut flours are vital gluten-free choices for anyone who likes to bake. Almond flour works well in cakes, muffins, and cookies and has a rich, buttery flavor. Recipes typically call for smaller amounts of coconut flour because it absorbs a lot of liquid and has a high fiber content. When used correctly, both flours provide a wonderful flavor and texture for baked goods that are gluten-free.
5. Rice and Rice Noodles
Rice is a cheap, shelf-stable, and simple-to-make gluten-free staple. Brown rice, basmati, and jasmine rice can serve as the foundation for a variety of dishes. Another excellent substitute for pasta, soups, and stir-fries is rice noodles. To make sure the noodles are actually gluten-free, always check the packaging twice, especially if they are flavored or pre-seasoned.
6. Gluten-Free Pasta
There is now a large selection of gluten-free pastas made from ingredients like brown rice, quinoa, corn, lentils, and chickpeas because of the growing demand for gluten-free options. The texture and flavor of these pastas have significantly improved, making them excellent alternatives to regular wheat pasta. They are ideal for traditional meals like pasta salads and spaghetti with marinara.
7. Nut Butters and Seeds
Naturally gluten-free, nut butters like cashew, peanut, and almond butter offer protein and good fats. Chia and sunflower seeds are also healthy and safe options. To prevent cross-contamination or hidden gluten, be sure to read product labels, particularly for flavored or processed types. These ingredients work well as snacks or to add nutrients to breakfasts and smoothies.
8. Gluten-Free Soy Sauce or Tamari
Although gluten-free soy sauce is widely accessible, traditional soy sauce frequently contains wheat. The same umami-rich flavor is found in tamari, a Japanese-style soy sauce that is usually made without wheat. It’s ideal for marinades, dipping sauces, and stir-fries. Asian-inspired recipes will remain safe and tasty if you keep a bottle in your pantry.
9. Canned Tomatoes and Tomato Paste
These basic ingredients are necessary for stews, soups, and sauces. The majority of canned tomatoes and tomato pastes are gluten-free, but it’s a good idea to read labels carefully if the product has additional seasonings or flavorings. They offer a simple and quick method for making gluten-free homemade sauces.
10. Spices and Herbs
While dried herbs and pure spices are typically gluten-free, spice blends occasionally contain gluten-containing additives or fillers. Stock up on single-ingredient seasonings and, if you can, make your own blends to be safe. This gives you complete control over your cooking’s safety and flavor.
If you share your kitchen with others, labeling your pantry items can help avoid cross-contamination. Clear storage jars or containers help you stay organized and make it easier to see what you have. To keep items fresh, rotate the items in your pantry and frequently check the expiration dates.
