What does a healthy gluten-free kitchen look like? What foods do I stock my pantry with? How do I share a kitchen with family members/roommates that are not gluten-free? Can I switch my favorite recipes or foods to gluten-free? These are just a few of the questions I get when someone is starting on a gluten free journey.

What does a gluten free kitchen look like?

When switching to a gluten-free kitchen there will be some simple changes that make the kitchen safe for you and your family or roommates. If you live alone or if everyone in your house is switching to a gluten-free kitchen it will be less complicated.

The first step is to remove all the gluten containing foods. Then restock with healthy gluten-free foods. Here are some ideas for your gluten-free kitchen.

A Healthy Gluten Free pantry

I have my pantry staples that I feel are essential for a gluten-free diet. You may or may not be familiar with them. I encourage you to explore new healthy foods and incorporate them into your diet. You may find you really like them. Here are some of my favorites:

    • Quinoa
    • Gluten-free oats
    • Rice
    • Gluten-free low sugar cereals
    • Low sugar gluten-free bars
    • Rice pastas
    • Banza pastas
    • Gluten free sauces and marinades
    • Beans
    • Coconut sugar
    • Maple syrup
    • Honey
    • Flax meal
    • Chia seeds
    • Gluten-free flour blends (look for items with whole grains as the first few ingredients)
    • Coconut oil
    • Avocado oil
    • Olive oil
    • Hemp seeds
    • Lentils
    • Nuts
    • Chips and crackers
    • Gluten-free seasonings and spices
    • Nut butters

A Healthy Gluten Free Refrigerator

Here are some of the essentials I like to have in my refrigerator:

    • Organic eggs
    • Organic milk and milk alternatives
    • Cultured cottage cheese
    • Low sugar yogurts
    • Gluten-free whole grain bread
    • Organic tofu
    • Organic meats
    • Green leafy vegetables
    • Carrots
    • Peas
    • Frozen gluten-free packaged meals for quick lunches
    • Salsas
    • Organic corn tortillas
    • Fish
    • Organic meats
    • Organic no nitrate deli meats
    • Berries
    • Seasonal fruits and veggies

Sharing a kitchen with those that are not gluten-free

Sharing a kitchen with those that are not gluten free can be tricky. All those that share the kitchen need to be supportive, knowledgeable, and willing to work as a team to keep you safe.

There will need to be a separate spot in the kitchen for you to make your food. You will need a spot to keep your gluten free toaster and cast-iron skillet (if you cook with one) and any other equipment that cannot be washed.

Pots and pans, dishes, utensils, and cutting boards can be shared if they are thoroughly washed between uses.

All wheat flour should be banned because it can remain in the air for hours according to Beyond Celiac. I recommend all shared meals be gluten free because who has time to prepare two separate meals.

When wiping counters make sure the dish rags or sponges are washed thoroughly when they have touched wheat crumbs.

I also recommend having separate mayonnaise, jelly, hummus, dips, salsa, or anything else that anyone may double-dip in.

Reading Labels

Reading labels can be confusing. There are a lot of foods that you may not know contain gluten, or you have never heard of, so I have come up with a list. I call them hidden glutens.

    • Barley
    • Durum
    • Spelt
    • Farro
    • Some Brewers yeast
    • Some granolas
    • Some energy bars
    • French fries
    • Dextrin
    • Starch (could be from any grain)
    • Bulgur
    • Bran
    • Couscous
    • Einkorn
    • Farina
    • Farro
    • Groats
    • Kamut
    • Malt
    • Matzo
    • Orzo
    • Non-gluten free oats
    • Seitan
    • Semolina
    • Spelt
    • Triticale
    • Some veggie burgers
    • Some cold cuts
    • Some hot dogs
    • Salami
    • Sausage
    • Seasoned meats
    • Seasoned chips
    • Tortilla chips fried in a shared fryer
    • Gluten-free pizza that is cooked on the same baking sheets as regular pizza and/or cut with shared utensils
    • Soy sauce
    • Miso
    • Salad dressings
    • Soups and gravies
    • Taco seasoning
    • Some yeasts or yeast extracts
    • Some vinegars
    • Seasoning mixes
    • Health and beauty products
    • Hand sanitizers
    • Hair sprays
    • Soups
    • Beer
    • Some dried fruits
    • Frozen potatoes like hashbrowns and tater tots
    • Breakfast cereals
    • Medications

If in doubt about whether something is gluten-free, I suggest you err on the side of caution and not eat it or use it.

I know every household has different situations and circumstances. For any further questions or support schedule a free discovery call with me.


Photo by: Mart Production