Stocking a Gluten-Free Dairy-Free Pantry (And Shopping List)

Please note: Always check labels as some manufacturers Include gluten or dairy, or process In the same facility as wheat. This list is meant to help aid in being new to a gluten-free diet, but is by no means an exhaustive list or medical advice. Please consult with your healthcare provider for best practices and care for your individual needs.

If you are new to going gluten-free and dairy-free, it can be a bit overwhelming. I've been there.

Here I've shared gluten-free and dairy-free pantry staples and ingredients below to help guide you and your family's needs.

Baking Supplies

Gluten-Free Flours and Starches

There is a wide variety of naturally gluten-free flours that each have their own unique flavors, protein content, and textures. If you are new to these flours, almond flour, and oat flour are great ones to start with.

Try it: Olive Oil Chocolate Chip Cookies, Air Fryer Oatmeal Chocolate Chip Cookies, Buckwheat Pancakes, Teff Almond Butter Cookies, Corn Flour Pancakes, Gluten-Free Blueberry Muffins

• Almond flour
• Corn flour (cornmeal)
• GF Oat flour (In the United States)
• Cassava flour
• Millet flour
• Buckwheat flour
• White rice flour
• Brown rice flour
• Glutinous rice flour (sweet rice flour)
• Quinoa flour
• Coconut flour
• Sorghum flour
• Amaranth flour
• Psyllium husk powder
• Arrowroot starch
• Cornstarch
• Tapioca starch
• Potato starch
• Gluten-Free Measure for Measure Flour

Our favorite brands: Bob's Red Mill, Anthony's, King Arthur

Gluten-Free Grains

Like flours, there are a wide variety of gluten-free grains and cereals that can enhance breakfast, lunch, and dinner.

Try it: Polenta bowls, quinoa bake, etouffee over rice, millet grits, peach crumble with gluten-free oats

• Oats (certified gluten-free labeled in the US)
• Brown rice
• White rice
• Millet
• Quinoa
• Buckwheat
• Cornmeal & Polenta
• Teff
• Sorghum
• Amaranth

Baking Powder and Baking Soda

Most baking soda and baking powders are gluten-free, but be sure to check the labels as not all are.

Our favorite brands: Bob's Red Mill

Oils and Vinegar

These are oils and kinds of vinegar I always have on hand for cooking, baking, and sauces, and dressings.

Try it: Vegan Avocado Lime Dressing, Vegan Strawberry Butter

• Olive oil, avocado oil, coconut oil, sesame oil
• Vegan butter
• Olive oil or avocado oil cooking spray - most are gf df, but check label as a few brands use flour.
• Balsamic vinegar, apple cider vinegar, white vinegar

Our favorite brands: Earth Balance, Chosen Foods

Sweeteners

Unrefined sweetener options that I use often for baking, cooking, and making simple syrup!

Try it: Date Caramel, Maple Date Granola, Honey Roasted Almond Butter

• Organic cane sugar
• Maple syrup
• Honey
• Agave Nectar
• Coconut Sugar
• Dates

Our favorite brands: Wholesome, Big Tree Farms

Pasta and Rice

Dairy-Free Gluten-Free Pasta

When it comes to pasta, there is quite a variety that is available now without gluten. Most gluten-free packaged pasta and noodles do not contain dairy. Stuffed pasta like ravioli or stuffed shells will unless buying a vegan or dairy-free version.

Try it: Dairy-Free Chicken Alfredo Bake, Spinach Artichoke Pasta, GF Ranch Pasta Salad

• Brown rice pasta
• White rice pasta
• Chickpea pasta
• Cassava pasta
• Almond flour pasta
• Corn pasta
• Lentil pasta

Our favorite brands: Jovial, Lotus Foods

Bread, Tortillas, and Wraps

Dairy-free Gluten-free Bread

Dairy-free gluten-free bread can be found in the bread aisle and the refrigerated section. Not all gluten-free bread is dairy-free.

Try it: French Toast Casserole

• White bread
• Whole grain bread
• Hamburger and hotdog buns

Our favorite brands: Little Northern Bakehouse (also egg-free) and Canyon Bakehouse.

Dairy-free Gluten-free Tortillas

Taco night, sandwich wraps, and quesadillas can still be yours.

• Corn tortillas
• Wrap tortillas - brown rice tortillas, cassava flour tortillas, sweet potato flatbread

Our favorite brands: Mission (gf version), Siete, Mi Rancho

Crackers and Chips

Having quick and easy allergy-friendly snacks stocked in the pantry is always a good idea! Keep some gluten-free dips on hand for pairing or make your own like this gluten-free spinach dip.

• Tortilla chips
• Crackers - almond flour crackers, oat crackers, seed crackers, veggie crackers, cassava flour crackers, vegan gf cheese crackers

Our favorite brands: Simple Mills, From the Ground Up, Schar, Mary's Gone Crackers, Siete, Trader Joe's

Sauces and Condiments

Condiments and sauces are often places where gluten sneakily hides.

• Gluten-free soy sauce
• Gluten-free teriyaki sauce
• Dairy-free gluten-free salad dressings
• Gluten-free BBQ sauce
• Nutritional yeast
• Gluten-free Dijon mustard and gluten-free yellow mustard

Our favorite brands: San-J , Primal Kitchen

Spices and Seasonings

Singular dried herbs and spices don't often have gluten. But seasoning mixes can occasionally include anti-caking agents that have wheat.

Vanilla extract and other flavored extracts are not created equal either. Check labels to ensure it is a gf product.

Always read the labels before purchasing and avoid spices and herbs from bulk bins.

Try it: Cinnamon Roll Overnight Oats, Roasted Carrots and Zucchini

Our favorite brands: Siete, McCormick gluten-free mixes, Simple Girl, Rodelle

Canned, Jarred, and Packaged Goods

• Full-fat coconut milk
• Coconut cream
• Vegetable and chicken broth (make sure label says "gluten-free")
• Almond butter
• Peanut butter
• Other nut butters or sunflower seed butter
• Unsweetened applesauce
• Unsweetened cocoa powder
• Beans, lentils, chickpeas

Try it: No Bake Chocolate Oatmeal Bars, Red Lentil Hummus

Nuts and Seeds

• Flaxseed
• Chia seeds
• Almonds
• Cashews
• Sunflower seeds