Starting a gluten free lifestyle may not be easy, especially if you have been diagnosed with celiac disease, but with a little thought and careful planning, your transition can be made more bareable. Your diet will change drastically, especially if you ate a lot of bread, packaged, and/or processed foods before. One way to stick to the gluten-free diet is to have everything you need at home for cooking healthy meals without having to make it too complicated. This starts with keeping some staples in your kitchen that are always available.

Gluten-Free Oats

One way to add grains to your diet without the ones that contain gluten is to get some gluten-free oats. Oats are naturally gluten-free, but because of the way they are grown and processed, regular oats are NOT gluten-free. So be sure that the oats you buy are certified gluten-free. Having oats on hand allows you to make your own oatmeal or overnight oats, which will fill you up and provide an easy, healthy breakfast. 

Brown Rice

This is an important staple to have because, not only is it a type of rice that is safe to have since it doesn’t contain gluten, but it can also be used for certain gluten-free recipes. A lot of recipes for gluten-free bread and other baked goods will ask that you use soaked brown rice as an alternative. Brown rice is good for you. It’s low in fat and calories, high in fiber, and so versatile because it can be used in place of so many other grains, in many different healthy meals. As always, check the label and read the ingredients to make sure no cross contamination with gluten has occurred.


Although most people think of it as a grain, quinoa is actually a gluten-free super seed, from the Goosefoot plant, and is part of a group of pseudocereals, making it neither a cereal nor a grain. It can be cooked and used in recipes just like rice, but this little seed packs a powerful health punch. The history of quinoa dates all the way back to the Inca civilization. The Incas considered it to be a sacred grain and for a very good reason. Quinoa is considered a complete protein. It is also full of fiber. Quinoa is a perfect way to start your morning, and the fiber will help you feel full for the day.

You can add things such as chicken broth and eat it for lunch, or add some honey and maple syrup with cinnamon for a tasty and nutrition-packed breakfast. You can also use quinoa in place of rice in recipes.  


Also a seed or more commonly called groats, buckwheat is packed with protein and fiber, but is also naturally gluten-free.  One cup of cooked buckwheat groats contains:

  • 6 grams of protein
  • 1 gram of fat
  • 33 grams of carbohydrates
  • 5 grams of fiber
  • 1.5 grams of sugar
  • 86 milligrams of magnesium
  • 118 milligrams of phosphorus
  • 6 milligrams of niacin
  • 1 milligram of zinc
  • 34 milligrams of iron
  • 0.13 milligrams of vitamin B6
  • 24 milligrams of folate
  • 0.6 milligrams of pantothenic acid

And all of that is just 155 calories. Buckwheat flour is an excellent substitution to regular gluten-free flours especially for pancakes for breakfast. Here’s a recipe for buckwheat pancakes

Gluten-Free Flour

You may want to start baking your own bread or tortillas, which requires having gluten-free flour. You can’t have regular flour or wheat flour, but there are plenty of other varieties out there. In fact, using flour alternatives can often be healthier for you and allow you to cut down the carbs as well. If you want to make your own tortillas or tortilla chips without gluten, having corn flour at home will come in handy. Flour, for baked goods like bread and sweets, to have in the pantry are coconut flour, brown rice flour, white rice flour, almond flour, and potato flour. I used to mix up my own gluten-free flour mixes to use for baked goods, but now I just use Bob’s Red Mill 1 to 1 flour mix.

Plain or Raw Nuts

Nuts are always good to have in the kitchen as they make an easy snack, but they can also be put in the food processor to grind up, then added to different gluten-free recipes. However, only get the natural or raw kind and check your labels. Seasoned, salted, and dry roasted nuts often contain a small amount of gluten, so you need to be careful.

Still have questions, or think you may want help getting healthier? Let’s chat. Schedule a Free Getting Acquainted Call   We’ll discuss some of the obstacles that stand in your way, and how I can help you thrive and feel your best.

By the end of this session we’ll know if we’re a good fit. You can decide if I’m the right person to guide and support you to a better, healthier version of you.

Not ready for a call, then join my Facebook Group. I give more tips and recipes over at the Easy Gluten-Free Community. A private group, but always free to join.