5 Gluten-Free Pantry Staples to Always Have Stocked
Going gluten-free inevitably invites a pantry makeover. What was once an area of gluten-full staples like pasta, flour, and crackers, has to get restocked with safe alternatives. As a nutritionist specializing in gluten-related disorders with celiac disease myself, here are 5 of my favorite pantry finds that I always have on hand.
Almond Flour
There are so many gluten-free flours to choose from, but almond flour is one of my favorites. Note that almond flour is different than almond meal, which is coarser and typically includes the almond skins.
Almond flour has a mild, almost buttery flavor and a moist texture that can be a great canvas for so many other ingredients. Although it’s not suited for every type of baked good, I find that recipes with almond flour consistently work. On the other hand, when you bake with gluten-free all-purpose flours, you may find the final product varies a bit from one brand to the next because they have different amounts of starches and gums.
Brown Rice or Chickpea Pasta
Wheat pasta need not be missed with these delicious alternatives. My favorite brands are Jovial and Tinkyada, as they have the best texture that mimics that chewiness of gluten-containing pasta. If you want a high protein pasta, then those made from chickpeas or lentils are a great choice.
Coconut Aminos
Coconut aminos are my favorite substitute for soy sauce, which typically contains wheat. It’s made from fermented coconut sap and sea salt, and has a slightly sweeter flavor than soy sauce, which can actually lend more flavor to dishes. Coconut aminos is also perfect for those who have an additional sensitivity to soy, as it is completely soy-free.
Quinoa
This pseudograin (it’s technically a seed!) is high in fiber and magnesium. It’s also a plant-based complete protein, meaning it has all essential amino acids. Quinoa is delicious in salads, bowls, soups, and even as a breakfast porridge!
Pro Tip: Unless the package says the quinoa is “pre-washed” or “pre-rinsed,” make sure to rinse it to remove a compound that can cause it to be bitter.
Nutritional Yeast
Don’t worry, this is not the same as brewer’s yeast, which is notoriously derived from barley and other gluten-containing grains. Nutritional yeast is gluten-free and high in protein and B vitamins. Its savory, nutty, and almost cheesy flavor is perfect if you’re like me and have to be dairy-free in addition to gluten-free. Beyond dairy-free “cheeze” sauces that often call for nutritional yeast, it’s also a tasty topping for popcorn, rice, pasta, and roasted vegetables.
What are your favorite gluten-free pantry staples?
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