Best Gluten-Free Freezer and Pantry Staples Shopping List

Our Favorite Gluten-Free Freezer and Pantry Staples

When you get diagnosed with celiac disease or a gluten intolerance, you may need to change up your usual shopping list. Fresh fruits and veggies are always gluten-free, of course, and an important part of any diet, but what about all the staples you keep stocked in your pantry and freezer? The good news is that while you may need to make some changes, there are still plenty of options. Here’s a comprehensive gluten-free shopping list for exactly what you should put in your cart.

Frozen Foods

Frozen veggies are just as nutritious as fresh and they’re easier to store and cook. Stock up on gluten-free bread and tortillas and just defrost what you need each day so nothing goes bad. Seafood is also easy to cook from frozen.

Fill your cart with:

- Vegetables—corn, peas, carrots, cauliflower, broccoli, green beans

- Bread—sliced gluten-free bread, gluten-free rolls, Mikey’s Gluten-Free English Muffins

- Mikey’s Gluten-Free Cassava Tortillas

- Fruit—berries, mango

- Seafood—fish fillets, shrimp, scallops

- Mikey’s Gluten-Free PIzza Pockets

Canned Goods

Canned veggies are also great, especially during winter and other times when fresh options are limited, and you don’t need to sacrifice precious space in your freezer or fridge to store them. We also like to load up on beans and chickpeas to keep some easy veggie proteins on hand.

Fill your cart with:

- Vegetables—corn, peas, carrots, cauliflower, broccoli, green beans, spinach

- Beans—black, pinto, kidney

- Chickpeas

- Gluten-free soup

- Salsa

- Diced tomatoes

- Pasta sauce

- Pesto

- Fruit—pineapple, peaches, pears

- Applesauce

- Nut butter—peanut, almond, cashew, sunflower

- Coconut milk

Dry Goods

Pack your pantry with dry goods like gluten-free flour, pasta, rice, lentils and quinoa. You can keep these for months without ever worrying about them perishing.

Fill your cart with:

- Gluten-free flours—almond, cassava, all-purpose mix, coconut, brown rice, sorghum

- Gluten-free pasta—chickpea pasta, brown rice pasta

- Lentils

- Beans

- Rice

- Quinoa

- Oatmeal (gluten-free certified only to avoid cross contamination)

- Cereal (gluten-free certified only to avoid cross contamination)

Protein

Pro tip: Buy large packs of meat, divide them into meal-sized portions and freeze in freezer bags. Love eggs? Load up. They last up to five weeks in the refrigerator and they’re always gluten-free.

Fill your cart with:

- Meat—chicken breasts and thighs, ground turkey, ground beef, pork chops

- Plant-based meat

- Eggs

Oils and seasonings

There’s nothing worse than starting dinner only to realize you’re out of some key seasoning. When buying seasonings, double check the label: Some brands may include additives that contain gluten that are meant to prevent the seasoning from caking together in the jar.

Fill your cart with:

- Coconut oil

- Olive oil

- Sunflower oil

- Salt

- Pepper

- Herbs—parsley, oregano, thyme, rosemary

- Spices—paprika, cumin, chili powder, onion powder, garlic powder

Produce

There are a bunch of items in the produce section that last for months at a time, so it makes sense to buy in bulk. Root vegetables will last you weeks, even months, without getting rotten, especially if you store them in a cool, dark place. Apples will also stay fresh for weeks at a time in the crisper drawer of your fridge.

Fill your cart with:

- Potatoes

- Onions

- Garlic

- Sweet potatoes

- Carrots

- Winter squash

- Turnips

- Parsnips

- Apples

Snacks

When you’re loading up on groceries, don’t just focus on breakfast, lunch and dinner. Healthy gluten-free snacks (and a few less healthy snacks) are equally important—most of us wouldn’t get through the day without them!

Fill your cart with:

- Dried fruits

- Nuts—almonds, walnuts, cashews

- Chocolate

- Rice cakes

- Gluten-free crackers

- Popcorn

- Tortilla chips

- Granola bars (gluten-free certified only to avoid cross contamination)