Make my kitchen work for me:
Gluten-Free Pantry Staples (Part 5)
Build Go-To Meals Without the Stress
A well-stocked pantry is the quiet secret to stress-free gluten-free cooking. When the right staples are already on hand, meals come together easily, flexibly, and without that what-can-I-even-make feeling.
The best gluten-free pantries focus on naturally gluten-free whole foods, plus a few reliable packaged items you can trust. These are the staples I rely on as a gluten-free personal chef to build simple, repeatable meals my clients actually love.
The Foundation of a Gluten-Free Pantry
Think in terms of meal-building blocks:
Grains & starches for structure
Proteins & legumes for staying power
Oils, sauces & seasonings for flavor
Once these basics are in place, gluten-free cooking stops feeling restrictive—and starts feeling intuitive.
First up: Clearing Your Countertops.
Your meals will come together so much faster. Promise.
Grains, Starches, Proteins & Legumes
Grains & Starches (Naturally Gluten-Free)
These staples form the base of many gluten-free meals.
Rice: White, brown, wild, arborio
Quinoa & Millet: Nutritious whole grains that cook quickly
Corn: Corn tortillas, tortilla chips, popcorn, polenta
Certified Gluten-Free Oats: Always look for certified GF
Gluten-Free Pasta: Brown rice, chickpea, or quinoa blends (these hold up best)
Rice Noodles: Great for stir-fries and soup
Proteins & Legumes (Naturally Gluten-Free)
These staples add substance without complication.
Canned Beans: Black beans, chickpeas, cannellini, pinto
Dried or Canned Lentils: Red, green, or brown
Nuts & Seeds: Almonds, walnuts, sunflower seeds, pumpkin seeds
Nut & Seed Butters: Peanut, almond, cashew, sunflower seed
Tahini: A must for sauces, dressings, and quick meals
Canned Fish: Tuna and salmon
"Always read the labels - once you know what you are looking for and what you are NOT looking for - it will get faster. Plus once you have go to brands - shopping for your gluten free staples will be easy"
Baking, Sauces, Condiments & Flavors Boosters
Baking & Cooking Essentials
These are your everyday gluten-free cooking basics.
Gluten-Free Flour Blend: All-purpose
Baking Staples:
Baking powder
Baking soda
Sugar
Salt
Vanilla
Cocoa powder
Chocolate chips
Oils: Olive oil, avocado oil (great for high heat), coconut oil
Vinegars: Apple cider, balsamic, red wine, champagne
- Broth: Chicken, vegetable, or beef (always check labels)
Sauces, Condiments & Flavor Boosters
These make gluten-free meals feel complete—not boring.
Tamari: Gluten-free soy sauce
Coconut Aminos: A soy-free alternative
Worcestershire Sauce: Check labels
Canned Tomatoes: Diced, crushed, paste, sauce
Pesto: Basil or sun-dried tomato
Condiments: Ketchup, mayo, salad dressings (check labels)
Pickles
Spices: Single-ingredient spices are typically gluten free
Gluten-Free Pantry Snacks & Convenience Items
Popcorn
Corn tortillas
Rice crackers
GF pretzels or chips
GF Pancake, Muffin, or Bread Mixes for busy days
Smart Shopping Tips from a
Gluten-Free Personal Chef
Always read labels. Gluten loves to hide—especially in sauces and seasonings.
Look for “Certified Gluten-Free.” That label means third-party testing and added safety.
Wheat-free ≠ gluten-free. Barley, rye, and spelt still contain gluten.
Lean on whole foods. Vegetables, fruits, beans, rice, and proteins are naturally gluten-free.
When in doubt, skip it. There’s almost always a safer option.
Why This Pantry Works
With the right gluten-free staples on hand, you can:
Build meals without overthinking
Skip last-minute grocery runs
Cook with confidence and consistency
Enjoy gluten-free food that actually tastes good
A supportive pantry turns gluten-free cooking into a habit—not a headache.
What's next?
Coming up next in the Make My Kitchen Work for Me series: Gluten Free Meal Building: simple meal planning around your pantry staples that are gluten free and EASY!
Don’t forget to circle back for a refresher on Clearing your Countertops, Mise en Place and The One-Hour kitchen Reset
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Hi, I'm Kat.
Welcome to my Kitchen Counter. I’m excited to share with you a new series called “Make my kitchen work for you” along with a collection of blog posts about a variety of topics – building a gluten free pantry, staples to always have on hand and gift guides for the Chef in your life. Take a look around. I’d love to hear from you – do you like these posts?
