Building Your GF Pantry

A well-stocked pantry makes GF living easier. When you have the right staples on hand, meals come together without stress or last-minute grocery runs.

Here’s how to build a pantry that works.

The Foundation: GF Grains and Starches

Rice (Multiple Types)

The most versatile GF staple:

• Long-grain white (everyday)
• Basmati (aromatic dishes)
• Brown rice (whole grain option)
• Arborio (risotto)
• Short-grain sushi rice (if you make Asian dishes)

Rice keeps forever and works with everything.

Pasta

Stock a variety:

• Spaghetti or linguine
• Penne or rigatoni
• Elbow macaroni (for mac and cheese)

Find brands you like. Not all GF pasta is equal, some are much better than others.

Other Grains

Expand your options:

• Quinoa
• GF oats (certified)
• Cornmeal or polenta
• Buckwheat (despite the name, it’s GF)

Starches for Cooking

For thickening and baking:

• Cornstarch
• Potato starch
• Tapioca starch

GF Flours

All-Purpose Blend

A good GF all-purpose flour blend handles most recipes. Find one you like and keep plenty on hand.

Specialty Flours (Optional)

For specific uses:

• Almond flour (baking, coating)
• Coconut flour (low-carb baking)
• Rice flour (Asian cooking)
• Chickpea flour (savory applications)

Start with all-purpose. Add specialty flours as needed.

Proteins (Shelf-Stable)

Canned Options

Always safe, always ready:

• Canned beans (multiple varieties)
• Canned chickpeas
• Canned tuna and salmon
• Canned chicken

Check labels, most are naturally GF, but verify.

Dried Beans

Economical and GF:

• Black beans
• Pinto beans
• Lentils
• Split peas

Longer cooking time but cheaper and no added sodium.

Nuts and Seeds

Protein and healthy fats:

• Almonds
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Nut butters (peanut, almond)

Check for cross-contamination warnings if highly sensitive.

Canned and Jarred Goods

Tomatoes

Essential for so many dishes:

• Canned whole tomatoes
• Crushed tomatoes
• Tomato paste
• Diced tomatoes

Most are naturally GF, just check for additives.

Broths and Stocks

Check labels carefully here:

• Chicken broth/stock
• Beef broth/stock
• Vegetable broth

Some contain wheat, find verified GF brands.

Other Essentials

• Coconut milk
• Olives
• Capers
• Artichoke hearts
• Roasted peppers

Oils and Vinegars

Cooking Oils

• Extra virgin olive oil (finishing, low-heat cooking)
• Regular olive oil (sautéing)
• Avocado oil (high-heat cooking)
• Coconut oil (baking, certain cuisines)

Vinegars

Most are naturally GF:

• Red wine vinegar
• White wine vinegar
• Apple cider vinegar
• Balsamic vinegar
• Rice vinegar

Exception: Malt vinegar contains gluten. Avoid it.

Seasonings and Spices

Individual Spices

Build your collection:

• Salt and pepper
• Garlic powder
• Onion powder
• Cumin
• Chili powder
• Paprika (smoked and sweet)
• Oregano
• Basil
• Thyme
• Cinnamon
• Nutmeg

Individual spices are almost always GF.

Spice Blends

Be careful here, check labels:

• Taco seasoning (some contain wheat)
• Italian seasoning
• Curry powder
• Everything bagel seasoning

Find verified GF blends or make your own.

GF Soy Sauce

Essential for Asian cooking. Keep tamari or coconut aminos on hand.

Baking Essentials

Leavening

• Baking powder (check for GF)
• Baking soda
• Xanthan gum (often needed in GF baking)

Sweeteners

• Granulated sugar
• Brown sugar
• Powdered sugar
• Honey
• Maple syrup

Extras

• Vanilla extract
• Chocolate chips (most are GF)
• Cocoa powder

Condiments

Safe Staples

• Mustard (check for wheat flour)
• Mayonnaise
• Ketchup
• Hot sauce
• GF soy sauce or tamari

Label Check Required

• Worcestershire sauce (some contain malt)
• BBQ sauce (often contains gluten)
• Salad dressings

Find verified GF versions of your favorites.

Snacks and Quick Foods

For Emergencies

• GF crackers
• GF pretzels
• Popcorn
• Dried fruit
• GF granola bars

When you need something quick, these save you.

GF Bread

Freezer staple:

• GF sandwich bread
• GF bagels
• GF English muffins

GF bread lasts longer frozen. Toast from frozen.

Storage Tips

Organize by Category

Keep GF items together:

• Separate shelf or section
• Clearly labeled
• Away from gluten-containing items

Check Expiration Dates

GF products can have shorter shelf lives. Rotate stock.

Buying in Bulk

When you find products you love:

• Stock up during sales
• Keep extras in a dedicated space
• Note reorder dates

Building Gradually

Start With Essentials

Don’t buy everything at once:

• Rice and pasta
• Basic flours
• Canned proteins
• Oils and seasonings

Add as Needed

Build your pantry based on what you actually cook:

• Notice what you run out of
• Add specialty items for recipes you make
• Don’t overbuy

Replace as You Go

Swap out gluten-containing versions as you finish them:

• GF soy sauce when regular runs out
• GF flour when needed
• GF crackers instead of regular

The Payoff

A well-stocked GF pantry means:

• Meals without stress
• Fewer emergency grocery runs
• Options when you’re tired
• Confidence that safe food is available

It takes time to build. But once established, it makes daily life so much easier.

Start where you are. Add over time. Let your pantry grow with your needs.