Best Gluten-Free Freezer and Pantry Staples Shopping List

Gluten-Free Freezer and Pantry Staples to Stock up on When You’re Going to Be Stuck at Home

Fresh fruits and veggies are go-to grocery items for many people who are gluten-free. Unfortunately, you can’t buy a month’s worth of salad fixings at one time and eat through everything before it starts to turn.

So what should you buy when you’re gluten-free and need to pack your kitchen with a few weeks’ worth of food at once? We like to start in the frozen food aisle, and then hit up canned goods and dry goods before shopping the rest of the store. Here’s a comprehensive gluten-free shopping list for exactly what you should put in your cart.

Frozen Foods

When you’re trying to cut back on shopping trips, the freezer aisle is your best friend. 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

- Frozen meals—meatballs, noodle bowls, burritos, curry, Mikey’s Gluten-Free PIzza Pockets

Canned Goods

If you’re shopping for a few weeks’ worth of food and have limited freezer real estate, canned veggies are a great alternative to frozen. You should also load up on beans and chickpeas so you’ll have 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 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

- Cereal


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.

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. Buy the jumbo sizes to make sure you have enough to go the distance. A good supply of cooking oil is also a must.

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


While fresh leafy greens and avocados don’t have a long shelf-life, there are a bunch of items in the produce section that are worth buying 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


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