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.
Flours
- 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 cornbread
- 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
- Sorghum flour
- Sweet potato flour
- White rice flour – Bob’s Red Mill brand, or find it at your local Asian or Mexican market
Staples
- A variety of mustards
- Almond milk, unsweetened
- Avocado oil
- Baking powder (aluminum-free)
- Baking soda
- Canned fish like tuna, salmon
- Cheeses – Keep a variety on hand, including Parmesan, mozzarella, and ricotta
- Coconut oil
- Eggs
- Extra virgin olive oil
- Flaxseed 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
- Maple syrup
- Onions and garlic
- Raw honey
- Salad dressing – Kraft Russian, Newman’s Own Italian, and Marie’s Blue Cheese are good wheat-free choices
- Sea salt
- Shirataki noodles (in the refrigerated section)
- Almond milk
- 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
- Vinegars
- Wheat-free stock (preferably homemade)
Baking Supplies
- 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
- Corn starch
- Dried fruit
- 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
- Potato starch
- Quick self-raising yeast
- Sparkling water
- Sweeteners
- Tapioca starch
Grains, Rice, Cereals
- Brown rice
- 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
- Popcorn
- 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)
Packaged Goods
- 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
