Committing to a gluten-free lifestyle can feel overwhelming at first, especially when navigating grocery aisles and ingredients lists. Fortunately, you still have plenty of options when it comes to feeding yourself and your family. Get ready to stock the kitchen with these 19 gluten-free foods.
When you’re working with a gluten-free shopping list, be mindful as you make your selections. While the food itself may not contain gluten, it may have been processed in a facility with foods that contain wheat or other gluten-containing ingredients. Always be on alert for food labels that read: “May contain” or “Processed in a facility with” These are warnings that the gluten-free food may have been contaminated, and, as a result, could trigger a reaction when eaten.
Natural, unprocessed beans are a staple for many living the gluten-free lifestyle. They’re high in vegetable protein and fiber, which means they help build lean muscle and make you feel full longer.
Chickpeas, which are the foundation for hummus recipes, are gluten-free. Purchase minimally-processed, gluten-free hummus, or try this Sweet Potato Hummus from My New Roots.
3. Brown Rice
No matter what the form (basmati, brown, white, etc.), rice is gluten-free. Brown rice is a whole grain form that retains its nutrients, making it the best choice for a healthy gluten-free lifestyle.
This staple is an ideal breakfast choice. Be aware that some well-known brands may have been processed in facilities with gluten-containing foods.
Quinoa is a complete source of protein that is an excellent, grain-like substitute in recipes that call for couscous or noodles. Enjoy Mediterranean Quinoa Salad with Seasonal Vegetables.
5. Dehydrated or Baked Vegetable and Fruit Chips
When you crave something crunchy, munch on some healthful chips. Please read the label to make sure there is no gluten added in the seasonings, or better yet, make your own! Some of our favorites include Sweet Potato Crunchies, Baked Apple Chips, and Southwestern Kale Chips.
6. Unprocessed Nuts
They’re filling and delicious, which means they’re a smart option for snacks or salad toss-ins.
This ingredient, along with its counterpart corn flour, is naturally free from gluten. Give it a go in Old-Fashioned Cornbread.
These seeds don’t contain gluten, and they’re nutritional powerhouses, containing heart-healthy omega-3 fatty acids plus fiber. Mix them into yogurt, oatmeal, or salads.
9. Gluten-Free Flour
Many gluten-free bakers have preferences regarding the type of flour they use for baked goods. Options include almond flour, black bean flour, and tapioca flour. You may need to experiment to discover the one that works best in your gluten-free recipes.
10. Fresh Fruit
One of the foundations for any healthy diet, fresh fruit is a must for gluten-free living. Stock up on whatever strikes your fancy in the produce section, from apples to watermelons.
11. Fresh Vegetables
Like fresh fruit, these veggies should be on any gluten-free shopping list. Fill up that fridge with your favorites, whether it’s artichoke, garlic, kale, spinach, or any other fresh veggie.
12. Lean Ground Chicken
Lean chicken is a gluten-free food the entire family will get behind. It provides protein without excess fat. Try it in Barbeque Beans and Chicken Joes.
13. Lean Chicken Breast
This is a versatile staple in many diets. However, avoid chicken that’s been pre-breaded or batter-coated. If you marinate it, be sure the marinade doesn’t contain gluten.
14. Fresh Fish
Mild-tasting fish selections, like tilapia, flounder, and salmon, are good choices if you’re cooking for non-fish folks. Check out this no-gluten Simply Sautéed Lemon Tilapia.
These protein-packed gems are naturally gluten-free, making them a smart breakfast or snack option.
This is a “sometimes” treat for most of us—but luckily it’s one that’s gluten-free. You’ll enjoy the taste and your body will benefit from the high-quality protein. Indulge in Chili Lime Grilled Shrimp with Quinoa Pilaf.
17. Greek Yogurt
This food is great when you’re working with a gluten-free shopping list. Many popular brands are gluten free, but some use flavorings or sweeteners that contain gluten, so it’s still important to check nutrition labels.
Plain milk is gluten free—it doesn’t matter if it’s skim, whole, or somewhere in between. However, it’s best to avoid flavored milks that may use gluten-containing flavorings.
This dairy product can be part of a healthy gluten-free diet. Because of the risk of cross-contamination, choose pre-packaged low-fat cheese rather than what’s available in the deli case.
Yes, you can go gluten-free and enjoy it! Use these gluten-free foods to help you get started.
Have you tried an awesome gluten-free recipe? We’d love to hear about it. Leave us a message in the comments section below.