You can enjoy being gluten free with the help of these recipes!
Living a gluten-free lifestyle? If so, we’ve got you covered! We’ve made a list of the best gluten-free foods (with recipe recommendations for each!) to make sticking to your diet easier than ever. These snacks and meal ideas are sure to please even the pickiest of eaters.
But First, What Foods Contain Gluten?
Gluten is a protein found in wheat, barley, rye, and their derivatives. If you have a gluten intolerance or celiac disease, it’s important that you avoid foods that contain gluten or may be cross-contaminated with gluten. Before we get to our list of the best gluten-free foods, here are some foods to avoid:
Foods to Avoid
Wheat-based products: This includes all varieties of wheat such as bread, pasta, couscous, flour tortillas, cakes, cookies, crackers, pretzels, and wheat-based cereals.
Barley: Barley is another gluten-containing grain commonly found in malt, malt vinegar, barley malt extract, and some types of beer.
Rye: Rye bread, rye crackers, and rye-based cereals contain gluten and should be avoided.
Triticale: This is a hybrid grain derived from wheat and rye. It is typically found in pizza dough, pasta, breakfast cereals, and bakery items.
Processed foods: Many processed foods contain hidden sources of gluten, including sauces, gravies, soups, salad dressings, marinades, pastries, and processed meats.
Some condiments and sauces: Soy sauce, teriyaki sauce, hoisin sauce, and other similar condiments often contain wheat-based ingredients.
Some grains and flours: While naturally gluten-free grains like rice, corn, quinoa, and buckwheat are safe, you should avoid wheat flour, barley flour, rye flour, and any flour mixes containing these grains.
Fried foods: Fried foods can be coated in flour or breadcrumbs containing gluten. This includes fried chicken, onion rings, and breaded fish.
Certain beverages: Some alcoholic beverages like beer and malt beverages contain gluten. However, there are gluten-free beer options available. Additionally, some non-alcoholic drinks like malted milk and certain types of chocolate drinks may contain gluten.
Processed snacks and desserts: Snack foods like flavored potato chips, candies, and desserts may contain gluten as an additive or as a result of cross-contamination.
It’s important to carefully read food labels and be aware of potential cross-contamination when dining out or purchasing processed foods if you have a gluten intolerance or celiac disease. It’s also essential to seek guidance from a healthcare professional or a registered dietitian for personalized dietary advice.
26 Gluten-Free Foods (with Recipes!)
Some of these gluten-free foods can be enjoyed on their own while others need to be included in a recipe. The more of these that you can include in your diet, the more nutritious (and delicious) your gluten-free diet will be!
1. Rice
Rice is easy to digest, provides energy, and serves as a versatile staple in many different recipes.
Try: Dairy-Free Farmer’s Market Risotto
2. Quinoa
Quinoa offers a high protein content, rich nutrient profile, and is another ingredient that goes well in many different dishes!
Check out these gluten-free quinoa recipes:
3. Buckwheat
This ingredient contains essential nutrients like fiber, protein, and minerals, and can even support heart health and digestion.
Try: Decadent and Fluffy Buckwheat Blueberry Pancakes
4. Oats (Certified Gluten-Free)
This popular breakfast ingredient is rich in fiber, vitamins, and antioxidants. Not only are they beneficial for heart health but they will also keep you full and energized for hours.
Check out these gluten-free oat recipes:
5. Potatoes
Potatoes are a good source of carbohydrates, vitamins, and minerals, which provide sustained energy and support your overall health.
Try any of these gluten-free potato recipes:
6. Sweet Potatoes
Thanks to their rich nutrient content, sweet potatoes are great for supporting immune function and promoting healthy skin and vision.
Check out these gluten-free sweet potato recipes:
7. Lentils
Lentils are high in plant-based protein and fiber contributing to heart health, weight loss and management, and even blood sugar control.
Try one of these gluten-free lentil recipes:
8. Chickpeas
Another great source of plant-based protein, fiber, and folate, chickpeas promote satiety, support digestive health, and aid in blood sugar regulation.
Check out these gluten-free chickpea recipes:
9. Black Beans
Black beans are a beneficial gluten-free food because they are packed with protein, fiber, and other essential nutrients that support heart health, weight loss, and overall well-being. They’re also super versatile, pairing well with a number of dishes.
Try these gluten-free black bean recipes:
10. Kidney Beans
Another healthy gluten-free food, kidney beans are packed with fiber to support healthy digestion. They’re also easy to add to your favorite soup, stew, and chili.
Check out: Slow Cooker Red Beans and Rice
11. Navy Beans
Another fiber and protein rich ingredient, navy beans are great for satiety and a healthy digestive system.
Try: 5-Ingredient Slow Cooker Chicken Chili Verde
12. Vegetables
Fresh vegetables, being plant-based foods, are naturally gluten-free! However, be mindful of processed vegetables, such as canned or frozen options with added sauces or seasonings.
Check out these gluten-free recipes with vegetables:
13. Fruit
Fresh fruits are naturally gluten-free, making them a safe and delicious option for those with gluten sensitivities or celiac disease. Most fruits packaged in water or 100% fruit juices are also safe, however always read the label to make sure there are no flavorings added that could contain gluten.
Try these gluten-free recipes that contain fruit:
14. Almonds
Almonds are an awesome source of protein, healthy fats, and vitamin E, each of which contribute to heart health, weight loss, and even skin health!
Check out these gluten-free almond recipes:
15. Walnuts
Rich in omega-3 fatty acids, antioxidants, and minerals, walnuts support brain health, heart health, and may even reduce inflammation.
Try these gluten-free walnut recipes:
16. Cashews
This nutritious food contributes to strong bones and promotes a healthy immune system. Enjoy them as a snack or toss them in a salad!
Check out: Skinny Salmon, Kale, and Cashew Bowl
17. Macadamia Nuts
Macadamia nuts are high in monounsaturated fats, antioxidants, and minerals, promoting heart health, weight management, and glowing skin.
18. Hazelnuts
This gluten-free food is a great option due to its high fiber, healthy fats, and antioxidant content. They can reduce inflammation as well as support heart and brain health.
Check out: Low-Calorie Nutella Spread
19. Chia Seeds
Chia seeds are rich in fiber, protein, and omega-3 fatty acids, supporting digestion, heart health, and blood sugar control. They’re super easy to incorporate into your diet.
Try: Chocolate Chia Seed Pudding
20. Pumpkin Seeds
This gluten-free food is packed with protein, healthy fats, and minerals, supporting immune function, prostate health, and bone health. Eat them on their own, toss them into your oatmeal or enjoy them on a salad.
Check out: Chili-Lime Spiced Pumpkin Seeds
21. Sunflower Seeds
Sunflower seeds are anti-inflammatory and are wonderful for heart and skin health thanks to their vitamin E, healthy fat, and protein content.
Try: Cranberry Seed Bars
22. Meat
Meat is a beneficial gluten-free food because it is a complete source of protein, essential vitamins, and minerals, which support muscle growth, weight loss, and overall health. This includes everything from chicken to beef, as well as pork, turkey, and more!
Check out these gluten-free recipes that use meat like chicken, beef, and turkey:
23. Fish
Fish is rich in protein, omega-3 fatty acids, and vitamins, promoting heart health, brain function, and reducing inflammation. Salmon is one of our favorite options but this includes tuna, grouper, mahi, and more!
Try these gluten-free fish recipes:
24. Seafood
Seafood like shrimp, crab, and scallops are high in protein, low in saturated fat, and offer a rich nutrient profile, supporting heart health, brain function, and overall well-being.
Check out these gluten-free seafood recipes:
25. Eggs
Eggs are a beneficial gluten-free food because they are a complete protein source like meat, and are rich in essential vitamins and minerals that support muscle health, brain function, and even eye health. Not to mention, you can easily enjoy them in any meal of the day!
Try these healthy gluten-free egg recipes:
26. Dairy Products
Products that contain dairy like milk and yogurt are rich in calcium, protein, and essential vitamins. These are things that are crucial for bone health, muscle growth, and overall well-being. Plus, they’re also super easy to include in your gluten free diet.
Check out these gluten-free recipes that contain dairy:
Looking for more great gluten free foods and recipes? We have plenty more for you to check out under our gluten-free category.
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