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Gluten-free grocery list (beginner friendly)
Naturally gluten-free foods first, with label tips for everything else.
This gluten-free grocery list is for anyone shopping without gluten for the first time, whether for yourself or someone you cook for. Gluten hides in more places than bread and pasta, so the hard part is knowing what to check. The list below starts with foods that don't contain gluten to begin with, then shows which packaged items need a label check.
Gluten-free grocery list (beginner friendly)
From chompshopper.com/shopping-lists/gluten-free
What is the gluten-free diet?
A gluten-free diet leaves out wheat, barley and rye, plus anything made from them. Plenty of whole foods have no gluten at all, so most of the cart stays familiar.
Foods to buy more of
- Fresh fruit and vegetables
- Plain meat, poultry, fish and eggs
- Rice, potatoes, corn and quinoa
- Beans, lentils, nuts and seeds
- Plain dairy like milk, cheese and yogurt
Foods to skip or limit
- Regular bread, pasta, crackers and cereal
- Flour tortillas, couscous and bulgur
- Beer and malt (made from barley)
- Regular soy sauce (usually contains wheat)
- Breaded or battered foods
Why people choose it: Some people must avoid gluten for a medical reason, such as celiac disease, and others simply choose to. Either way, the shopping skill is the same: knowing where gluten turns up.
If you avoid gluten for a medical reason, follow your doctor's or dietitian's advice. Always read the label on packaged foods: look for a "certified gluten-free" mark, because ingredients and factories change and products can pick up gluten during processing.
Sample gluten-free grocery list for one week
This list covers about 7 days for 2 adults. It's groceries only: pick your own meals from what's here.
Produce
- Potatoes3 lbs
- Sweet potatoes2 lbs
- Spring mix or spinach2 bags (5 oz each)
- Broccoli2 heads
- Green beans1 lb
- Bell peppers3
- Yellow onions2
- Carrots1 lb bag
- Bananas1 bunch
- Apples4
- Blueberries1 pint
- Lemons2
Meat & Seafood
- Chicken thighs2 lbs
- Ground turkey1 lb
- Salmon or cod fillets1 lb
Dairy & Eggs
- Eggs1 dozen
- Milk½ gallon
- Plain Greek yogurt32 oz
- Cheddar cheese8 oz block
Condiments
- Tamari or gluten-free soy sauce1 bottle
Pantry & Spices
- Rice2 lbs
- Gluten-free pasta1 lb
- Certified gluten-free oats1 bag
- Gluten-free chicken broth32 oz
Bakery
- Corn tortillas1 pack
- Gluten-free bread1 loaf
Canned & Jarred
- Canned black beans2 cans
- Canned diced tomatoes2 cans
Snacks
- Rice cakes1 pack
- Popcorn kernels1 jar
Gluten-Free pantry staples
Condiments
- Tamari or soy sauce labeled gluten-free
Pantry & Spices
- Rice: white, brown or jasmine
- Quinoa
- Gluten-free pasta: brown rice or chickpea pasta holds up best
- Certified gluten-free oats: regular oats are often mixed with wheat in processing
- Gluten-free all-purpose flour blend: a 1-to-1 blend is easiest for beginners
- Cornstarch: thickens sauces instead of flour
- Canned beans and lentils
- Broth labeled gluten-free: many broths and bouillon cubes contain wheat
- Olive oil and vinegar: skip malt vinegar
- Single-ingredient spices: blends can contain wheat, so check
- Nuts and seeds: plain varieties; seasoned ones need a label check
- Gluten-free breadcrumbs or crushed rice cereal
Canned & Jarred
- Canned tomatoes and tomato sauce
Snacks
- Rice cakes or gluten-free crackers
- Popcorn kernels
Fresh and everyday foods to buy
Produce
- Potatoes and sweet potatoes: filling, cheap starches with no gluten
- Leafy greens
- Broccoli and green beans
- Bell peppers and onions
- Carrots
- Bananas, apples and berries
- Lemons and garlic
Meat & Seafood
- Plain chicken breasts or thighs: skip pre-marinated packs unless labeled
- Ground beef or turkey
- Fish fillets: plain, not breaded
- Deli meat labeled gluten-free
Dairy & Eggs
- Eggs
- Milk
- Plain yogurt: flavored ones with mix-ins need a check
- Block or shredded cheese
- Butter
Bakery
- Corn tortillas: check the label; a few brands add wheat
- Gluten-free bread: often in the freezer aisle; it keeps better frozen
Frozen
- Gluten-free frozen pizza crusts or waffles: freezer aisle, for busy days
Shopping tips for the gluten-free diet
Fill most of the cart with foods that have no gluten to begin with.
Produce, plain meat, eggs, rice and potatoes don't need special versions, and they cost less than gluten-free specialty products.
Read every label, every time.
Look for wheat, barley, rye, malt and brewer's yeast in the ingredients, and a certified gluten-free mark where you can.
Watch sauces, broths and seasoning packets.
Soy sauce, gravy mixes, bouillon and taco seasoning often contain wheat. Choose versions labeled gluten-free.
Buy gluten-free bread frozen.
It dries out quickly at room temperature. Keep it in the freezer and toast slices as you need them.
Try store brands.
Many supermarkets now make their own gluten-free pasta, crackers and flour for noticeably less than name brands.
Keep a short list of brands that work for you.
Once you find a bread, pasta and cracker you like, write them down so future trips are quick.
Beginner mistakes to avoid
Assuming "wheat-free" means gluten-free.
Wheat-free products can still contain barley or rye. Look for "gluten-free" on the label instead.
Buying regular oats.
Oats are often processed alongside wheat. Choose oats labeled certified gluten-free.
Replacing everything with specialty products.
Gluten-free cookies, breads and snacks add up fast. Build most meals from whole foods on this list.
Forgetting about shared kitchen items.
A toaster, colander or butter tub used for regular bread can pass gluten along. Some households keep separate ones.
Trusting a product you bought before.
Recipes change. Re-check the label even on brands you've bought many times.
Make your own gluten-free grocery list
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