This list of gluten-free pantry staples makes sure that whether you’re managing celiac disease or gluten intolerance, stocking up on the right ingredients can help make mealtime and snacking stress-free and delicious.
Two points to note here: 1.Make sure all these ingredient suggestions are completely gluten-free, so there is no fear of cross contamination, especially if you have celiac disease.
2. Do be careful to check whether you are allergic to nuts or lactose and/or have lactose intolerance before stocking your pantry.
Fresh foods and produce
Fruit and vegetables are a great source of vitamins, minerals and other nutrients that round up a diet. I have not included seasonal vegetables in this list, because they can vary depending on the region. The produce below is available in most places all the year round. Many, like garlic, ginger and onions, store for a long time.
- Apples
- Bananas
- Potatoes
- Tomatoes
- Onions
- Garlic
- Ginger
- Salad
- Fish/Chicken/meat pieces (frozen)
Dairy
I am not a vegan and dairy for me is a good source of calcium, magnesium and B vitamins. I also eat yoghurt to nurture my gut bacteria and use ghee and butter for different recipes. If you’re lactose intolerant, vegan or have a lactose allergy, feel free to replace these products with lactose-free or vegan versions. Many supermarkets now stock milk and yoghurt alternatives made from almond, rice, oat and soya, for example.
- Milk
- Yoghurt
- Ghee
- Butter
Cereals
Having readymade gluten-free flours and cereals on this list is a no-brainer, but I often use rice, quinoa or millets to make my dishes and they come in handy when I’ve run out of store-bought products. Also check my list of gluten-free flours for a complete overview.
- Rice
- GF readymade flour
- Amaranth and buckwheat flour
- Quinoa
- Brown-top millet grains
- GF oats
- GF store-bought bread
- GF readymade cereal
- GF Pasta
Lentils and legumes
Lentils are an important addition to my gluten-free pantry staples list. They are a great source of carbohydrates and plant proteins. Peas, kidney beans and chickpeas, for example, come in cans but are also available in their dry versions. I have a mix of canned and dried versions in my pantry. Canned legumes are mostly half-cooked and easy to whip into a meal (try this recipe with chickpeas). Red lentils (masoor dal in Hindi) are readily available everywhere and also cook really quickly. Try this recipe for dal here.
- Chickpeas (canned)
- Kidney beans (canned)
- Red lentils (dry)
- Peas (frozen, canned and dried)
Oils and sauces
Extra-virgin olive oil is my go-to oil for most dishes. I also use rapeseed oil for frying – check this recipe for gluten-free chicken nuggets. Apple cider vinegar is great for salads and also good for gut bacteria.
- Olive oil
- Rapeseed oil
- Apple cider vinegar
- GF soy sauce
- Balsamic vinegar
- Tomato puree
Spices
As an Indian, I carry my box of spices with me and they are an important part of my gluten-free pantry staples. Depending on how I use them, they’re also great additions in non-Indian food. For an easy introduction to cooking Indian food, check out this post on how to make any Indian dish.
- Salt
- Pepper
- Turmeric
- Chilli powder
- Coriander powder
- Garam masala (whole)
- Cumin
Snacks
Obviously, including gluten-free store-bought snacks in this list is a no-brainer, but I often buy rice or corn wafers that are usually gluten-free. This may be important especially if you are celiac and are afraid of cross-contamination.
- GF biscuits
- Nuts (check for allergies)
- GF cake
- Rice and corn crisps/wafers (check whether gluten-free)