Eliminating wheat and going gluten free? Here's a Wheat Free Pantry List to help you keep your cupboards stocked so you always have the right ingredients on hand. Look for the 50 Substitutions for Wheat List, too.
Now that you have cleaned the pantry shelves of all wheat-containing products, it’s time to refill them with the essentials to begin your wheat-free diet. These are the most commonly used ingredients in most wheat-free recipes.
The list includes both pantry and refrigerated products.
Almond flour – Use alone or in combination with other flours in breads, cakes and pastries
Amaranth Flour – Light brown flour with a nutty taste. Use in combination with other flours
Brown rice flour – Use with other flours in breads
Coconut flour – Can be used alone or combined with other flours in baked goods
Corn meal/flour – Used for cornbreads
Gram flour (besan) – Made from chickpeas
Potato flour – Ground from whole potatoes to be used as a thickener
Quinoa flour – Can be substituted for any grain. Adds moisture to baked goods
Sweet potato flourWhite rice flour – Bob's Red Mill brand, or find it at your local Asian or Mexican market
A variety of mustards
Almond milk, unsweetened
Baking powder (aluminum-free)
Canned fish like tuna, salmon
Cheeses – Keep a variety on hand, including Parmesan, mozzarella, and ricotta
Extra virgin olive oil
Fresh ground pepper
Fruits of every kind – Fresh, frozen and dried
Greek yogurt – Plain (replaces sour cream)
Ketchup (read labels to find ones that are wheat free)
Lean protein meat
Lemons and limes
Lentils of every kind
Onions and garlic
Salad dressing – Kraft Russian, Newman's Own Italian, and Marie's Blue Cheese are good wheat-free choices
Shirataki noodles (in the refrigerated section)
Spaghetti squash – Use it in place of pasta and top with your favorite sauce, cheese, etc.
Spices – Keep a wide variety. Make your own taco seasonings, Asian seasonings and barbecue seasonings to avoid added wheat in pre-packaged seasonings
Tea (if you drink it; herbal or otherwise)
Vegetables of every kind – Fresh, frozen and dried
Wheat-free stock (preferably homemade)
Active dry yeast
Applesauce or other fruit sauces (preferably natural)
Arrowroot powder (for thickening without flour)
Cocoa powder, unsweetened
Coconut milk (canned and carton)
Coconut, shredded and unsweetened
Extracts – Almond, coconut, vanilla
Flax or other seeds (for baking, replacing eggs, or just extra nutrition)
Ground nut meals – Ground almonds, pecans, walnuts
Knox gelatin packets
Nut butters (peanut, almond, hazelnut etc.)
Nuts – Raw almonds, pecans, walnuts, pistachios, hazelnuts, Brazil nuts; chopped walnuts or pecans for baking
Quick self-raising yeast
Gluten-free oats – These are oats specially handled to eliminate cross-contamination with wheat
Long grain rice
Millet – Grass that can be substituted for sorghum in most recipes
Quinoa – Can be substituted for any grain. Used whole as a hot cereal, or ground into flour. Adds moisture to baked goods.
Rice noodles – Find these at Asian markets
Short grain rice
Soba or buckwheat pasta – Made from buckwheat flour
Wild rice (which is not technically rice)
Gluten or wheat free packaged goods aren't necessary if you have the time and desire to make all these gluten free pantry goods yourself. But even a cook with the best of intentions may get too busy, become ill and unable to cook, or have any other kind of emergency come up where you aren't able to cook or bake the type of food you choose.
If you absolutely can not eat gluten, it may be a good idea to keep some store bought packaged goods available for just such emergency times.
Gluten-free pizza crust
Gluten or wheat-free pastas like brown rice spaghetti
Gluten or wheat-free baking mixes
Food For Life brown rice bread
KIND meal bars – Purchase in bulk on Amazon.com
Wheat Free Pantry List; Return To Homepage
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