Gluten Free Quick Start Guide

Gluten Free Quick Start Guide


Pulling your hair out yet?

If you have just discovered that you or a loved one need to eat a gluten free diet and have little to no experience with preparing gluten free foods, I suggest you begin with this quick start guide. Doing so will immediately fill your pantry, fridge, and freezer with already prepared, or partially prepared foods that are safe to eat.

Please note that products may change without notice. Always, always, always read labels. While there are many more items at the grocery than those listed in the Quick Start Guide, I’ve limited the products to those that seem most similar in taste and texture to gluten products and may make the transition for you easier. With less tummy grumbling and more gluten free friendly food on hand, you’ll be in a better position to try out some of the many gluten free recipes listed on the tabs above.

IMPORTANT: You will need your own containers of jarred items such as margarine, peanut butter, mayonnaise, jam, etc. and a separate toaster to avoid cross contamination (where crumbs from gluten containing foods get into safe foods – usually from double dipping).


Breakfast Ideas: 

  1. Van’s Gluten Free Waffles
  2. Udi Brand Bread, Canyon Bakehouse Gluten free bread, Glutino Bread
  3. The Following Chex Cereals: Chocolate, Apple Cinnamon, Rice, Corn, Vanilla
  4. Kinnikinnick, Katz, Udi Brand Donuts
  5. Udi Brand Muffins
  6. Chex Brand Gluten Free Instant Oatmeal (it must say gluten free which indicates the grain is grown in a dedicated oat crop and never part of a crop rotation)
  7. Glutino Toaster Pastries (remember to use a separate toaster)
  8. Udi Brand Bagels
  9. Real Maple Syrup
  10. Bacon
  11. Eggs
  12. Plain Half and Half and Plain Cream (if you buy flavored items, read the labels)
  13. Fruits and Veggies
  14. Juice, Milk, Coffee, & Tea


ADDITIONAL SAFE BREAKFAST ITEMS: (remember, this is the one time “sharing” is not allowed –  you will need your own container of each to avoid cross contamination)

  1. Cream Cheese
  2. Jams, Jellies, Preserves
  3. Peanut Butter
  4. Butter
  5. Most Margarines

Lunch Ideas:

  1. Udi Bread, Canyon Bakehouse Gluten Free Bread, Glutino Bread
  2. DiLusso Deli Meat
  3. Most Cheese (Not Blue Cheese)
  4. Peanut Butter & Jams, Jellies, Preserves
  5. Honey
  6. Hormel Natural Choice Deli Meat
  7. Mayonnaise and Miracle Whip
  8. Mustard and Ketchup
  9. Hebrew National Hotdogs
  10. Lotus Foods Rice Ramen Noodles
  11. Many but not all chips:
  • Cheetos, baked or regular
  • Lay’s Potato Chips, baked or regular
  • Tostitos Corn Chips *NOT the Artisan varieties
  • Frito’s
  • Udi’s Gluten Free Hamburger and Hotdog Buns

Dinner Ideas:

  1. Bell & Evans Gluten Free Breaded Chicken Breast or Nuggets (in frozen section)
  2. Udi Brand or Kinnickinick Brand Pizza Crust (frozen section) of health
  3. Pre-Made Udi’s Gluten Free Frozen Pizza
  4. Tinkyada Brown Rice Pasta (all shapes) and Newman’s Own Pasta Sauce (all flavors)
  5. Conte’s Gluten Free Ravioli (frozen section of the health market) and Newman’s Own Pasta Sauce
  6. Old El Paso Hard Corn Taco Shells
  7. Old El Paso Refried Beans
  8. Corn Tortillas (check to make sure they are not processed in a facility that also processes regular wheat tortillas)

Do NOT use taco seasoning packets as many contain wheat.

(Per 1 lb. ground beef add: 1 T. Chili Powder, 1/2 tsp. Cumin, 1

tsp. Salt, 1/2 tsp. Oregano, 1 tsp. Onion Powder, 1/2 tsp. Garlic –

adjust spice amounts to your taste)

  1. Hillary’s Eat Well Veggie Burgers
  2. Feel Good Foods Chicken and Vegetable Gluten Free Egg Rolls
  3. Ore-Ida French Fries or Tater Tots That Have the Gluten Free Symbol (not all Ore-Ida products are safe)


Snack Ideas:

  1. Glutino Brand Pretzels
  2. Popcorn (read the label if it’s microwave popcorn – many will state “gluten free”)
  3. Cheese Sticks
  4. Veggies with Hummus
  5. Glutino or Crunchmaster Brand Crackers
  6. All fruit and vegetables


  1. Most  (not all) Edy’s Brand Ice Cream (READ the LABEL)
  2. Udi’s Gluten Free Cinnamon Rolls
  3. Pamela’s baked products – Figgies and Jammies (they taste like Fig Newtons), Several Varieties of Pamela’s Cookies, Whenever Bars, Udi’s Cookies


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