Transitioning to a gluten-free, dairy-free, and refined sugar-free lifestyle might seem daunting at first, but with the right pantry staples, it becomes not only manageable but also enjoyable.
Building a well-stocked pantry ensures you’re always prepared to whip up delicious, nutritious meals that align with your dietary goals. Let’s dive into everything you need for a pantry that supports clean, wholesome eating.
Grains and Flours
Gluten-free grains and flours are the foundation of many meals and baked goods. Look for minimally processed options for maximum nutritional benefits.
1. Quinoa
A complete protein, quinoa is versatile and works well in salads, soups, and as a base for bowls.
2. Brown Rice & Wild Rice
Both brown rice as well as wild rice, are hearty and filling options for stir-fries, casseroles, or side dishes.
3. Gluten-Free Oats
Sprouted Rolled Oats are perfect for breakfast, baking, or as a thickener for smoothies and soups. Ensure they are certified gluten-free to avoid cross-contamination.
4. Almond Flour
Ideal for baking, almond flour adds a rich, nutty flavor and is packed with protein.
5. Coconut Flour
A high-fiber and low-carb, coconut flour that works well in gluten-free and dairy-free desserts.
6. Cassava Flour
Made from the cassava root, it’s an excellent 1:1 substitute for wheat flour in many recipes.
7. Tapioca Starch & Arrowroot Powder
These are perfect for thickening soups, sauces, and gluten-free baking. I use Arrowroot the most.
Legumes and Pulses
Legumes provide plant-based protein and are incredibly versatile.
1. Chickpeas (Garbanzo Beans)
Great for making hummus, roasting for snacks, or adding to salads.
2. Lentils
High in fiber and protein, lentils are excellent in soups, stews, and curries.
3. Black Beans & Kidney Beans
Perfect for chili, tacos, or as a protein-packed side dish.
4. Split Peas
Use them for hearty soups or as a base for plant-based patties.
Nuts and Seeds
Nuts and seeds are essential for healthy fats, proteins, and a variety of textures.
1. Almonds
Snack on them raw, or use almond butter as a dairy-free spread.
2. Cashews
Soak them to make creamy cashew sauces, cheese alternatives, or desserts.
3. Walnuts & Pecans
Add them to salads, baked goods, or snack mixes for crunch and nutrients.
4. Chia Seeds
High in omega-3s, chia seeds are great for puddings, smoothies, and as an egg substitute.
5. Flaxseeds
Ground flaxseeds are ideal for baking and adding fiber to recipes.
6. Pumpkin Seeds & Sunflower Seeds
These are great for snacking, topping salads, or blending into spreads.
7. Hemp Seeds
Rich in protein and omega-3s, hemp seeds are perfect for sprinkling on smoothie bowls or salads.
Oils and Fats
Healthy fats are crucial for flavor and nutrient absorption.
1. Extra Virgin Olive Oil
Use for salad dressings, roasting, and sautéing.
2. Coconut Oil
A versatile oil for baking, cooking, and even as a dairy-free butter substitute.
3. Avocado Oil
Ideal for high-heat cooking and adding to dressings.
4. Organic Grass Fed Ghee
I know, ghee isn’t technically “dairy free”. However it is made from clarified butter, and adds richness to dishes. Though ghee technically is made from butter, it is an excellent alternative to butter because it is lactose and casein free. So ghee is typically well tolerated for those that don’t have a true dairy allergy.
5. Nut Butters
Almond, cashew, and sunflower seed butters are excellent for spreads, smoothies, or sauces.
Sweeteners
Refined sugar is out, but natural sweeteners can step in without compromising flavor.
1. Maple Syrup
A rich, natural sweetener perfect for baking and drizzling over breakfasts.
2. Raw Local Honey
Use sparingly for sweetening drinks, desserts, or marinades.
3. Coconut Sugar
A low-glycemic alternative to refined sugar, it works well in baking.
4. Stevia
A plant-based sweetener for drinks and recipes where only a small amount of sweetness is needed.
5. Dates & Date Syrup
Blend dates into smoothies or use date syrup as a sweetener for desserts.
Spices and Herbs
Spices and herbs bring life to your dishes and make clean eating exciting.
1. Basic Spices:
• Chili powder
• Cumin
• Paprika (smoked and sweet)
• Turmeric
• Garlic powder
• Onion powder
• Black pepper
2. Herbs:
• Dried oregano
• Basil
• Thyme
• Rosemary
3. Specialty Blends:
• Curry powder
•Taco seasoning (make your own to avoid additives). Check out my recipe for an Easy Gluten Free Taco Salad.
• Za’atar or harissa for unique flavors
4. Celtic Sea Salt or Redmonds Real Salt
A mineral-rich option to enhance flavor naturally.
Condiments and Sauces
Many store-bought condiments contain hidden gluten, dairy, or sugar, so choose wisely.
1. Tamari
A gluten-free soy sauce alternative for Asian-inspired dishes.
2. Coconut Aminos
A soy-free, gluten-free seasoning sauce with a slightly sweet flavor.
3. Nutritional Yeast
Adds a cheesy, umami flavor without dairy. And it also is a good source of B vitamins.
4. Mustard
Look for sugar-free, gluten-free and organic varieties.
5. Apple Cider Vinegar
Great for dressings, marinades, and even digestion support. Be sure to get organic with the “mother”.
6. Tomato Paste & Crushed Tomatoes
Ensure they are free from added sugars and preservatives.
Beverages and Drink Mixes
1. Herbal Teas
Chamomile, peppermint, or ginger teas are calming and caffeine-free. Other great teas to have on hand: Milk Thistle, Nettle Leaf, and a green tea with matcha.
2. Plant-Based Milks
Almond, coconut, oat (certified gluten-free), or cashew milk for cooking, baking, or smoothies.
3. Coconut Water
A natural hydration option packed with electrolytes.
Snacks and Quick Bites
1. Rice Cakes
A gluten-free base for nut butter or avocado.
2. Seaweed Snacks
A salty, crunchy snack option rich in minerals.These probiotics are great for supporting gut health.
3. Dried Fruits
Opt for unsweetened varieties like apricots, mangoes, cranberries or figs.
4. Gluten-Free Crackers
Pair with hummus or nut butter for a quick snack.
Freezer Staples
1. Frozen Fruits
Blueberries, mangoes, and cherries are perfect for smoothies or desserts.
2. Frozen Vegetables
Stock peas, spinach, and broccoli for quick side dishes.
3. Pre-Cooked Gluten-Free Grains
Quinoa or rice in freezer-safe portions can save time on busy days.
4. Homemade Broth or Stock
Freeze portions of vegetable or bone broth for soups and sauces.
Tips for Maintaining Your Pantry
• Organize by Category: Group similar items together (e.g., grains, spices, baking, snacks) for easy access.
• Check Labels: Always read labels to ensure products are free from hidden gluten, dairy, and refined sugars.
• Buy in Bulk: Save money and reduce waste by purchasing staple items in bulk.
• Rotate Stock: Use the “first in, first out” rule to avoid expired products.
• Keep It Fresh: Store nuts, seeds, and flours in the refrigerator or freezer to extend their shelf life.
Simple Recipe Ideas Using Pantry Staples
1. Quinoa Buddha Bowl
• Base: Quinoa
• Toppings: Roasted veggies, chickpeas, avocado
• Dressing: Olive oil, lemon juice, and tahini
2. Chia Pudding
• Mix chia seeds, plant-based milk, and a touch of maple syrup. Let sit overnight and top with fresh fruit.
3. Gluten-Free Pasta with Cashew Sauce
• Blend soaked cashews with garlic, nutritional yeast, and plant-based milk for a creamy, dairy-free sauce.
Just Starting Out
Have you ever gone to a friends house, and wonder what their pantry looks like? What about those friends (you know you have some) who seem to always have everything put together. They always can pull a dish out of nowhere for those last minute guests and it always turns out great.
For those friends, I can guarantee that they have a well stocked pantry. They are probably very organized and always have their pantry staples in rotation. Just like how they stock shelves at the grocery store. Oldest date first, people!
Organization Skills
Now, I’m not necessarily one of “those” people. However, I do heavily rely on a well stocked pantry. But with 5 kids in the house, 3 of which are teenagers, I need to do better in the organization department.
Our families are all different and different techniques can work for different people. But knowing your pantry staples, or, the items that you use in your cooking most often, are a necessity to have a good flow to any kitchen.
Since you and I are now friends, I thought it would be fun to give you a peek into my pantry and share some of my biggest pantry staples. In my pantry you will find a lot of organic, gluten free and dairy free items.
Gluten Free & Dairy Free
Now, take note that I am gluten free, but not all of my recipes are dairy free. I personally do not have a dairy allergy, but for me dairy causes inflammation. So most of my recipes are dairy free, however some may contain organic grass fed butter or an organic ghee such as in my hollandaise sauce.
Healthy Fats
Now don’t be afraid of the word “fats” because I know that in years past anything with “fat” was a dietary faux pas. But modern studies have proven time and time again that our bodies need healthy fats to maintain many bodily functions.
These healthy fats can come in a variety of foods, including shelf stable pantry staples such as our choice in cooking oils. I ONLY use avocado oil, olive oil, or coconut oil. Often times, these can easily be found in your local grocery store or even in bulk at you local warehouse club.
The Good and The Ugly
The ugly: I will never use vegetable oil, canola oil or seed oils as these oils tend to be highly inflammatory.
These oils have been shown to be high in omega 6’s, trans fats, free radicals and are also ultra-processed.
Now, for the good:
Rolled Oats
This one can be a touchy subject for some. Let’s start with Oats.
Oats today aren’t what they used to be. I’ll let you do your own research on this. The way they are grown, harvested and processed are just not the same. I recently had a conversation with someone who thought the oats I use taste funny. I then went on to explain that the long-time popular brand know for their oats are no longer the grain they once were.
That brand doesn’t taste like how oats are supposed to taste. I do agree that if you are coming from instant oats to a real food rolled oat, yes it’s different. But it’s so much better! I now only use the One Degree rolled oats… for everything that involves oat or oat flour.
One Oat Brand, Multiple Uses
I use One Degree in recipes such as my healthy gluten free dairy free apple crisp as well as this is what I use to make my own oat flour in my ninja blender, which actually saves me a ton of money on not buying premixed oat flour.
Gluten Free Flours
Now for flour, I’m talking mixed baking flours. Not talking about the whole grain flours like brown rice flour. And I’m not making any health claims here.
I know everyone has different tastes and preferences, and there are some brand loyal people out there. However I’ve tried probably a dozen or so different brands of different all purpose type flours.
And my clear winner is the King Arthur brand Measure for Measure flour, the King Arthur Bread Flour, the King Arthur Pizza Crust Flour.
Of course my favorite boxed desserts… These are not refined sugar free. But bear with me here. If you are open to an occasional exception, these are the gluten free cake mix which is hands down the King Arthur Gluten Free Yellow Cake Mix or Chocolate Cake Mix.
And no, I’m not sponsored by King Arthur… I’ve just become a loyal customer myself, because it’s the only brand of premixed flours that make my recipes taste like they did when I could eat gluten. Oh, and their brownie mix… eek!
From Scratch or Box
Ok, don’t start thinking I use box mixes all the time. I don’t. However, I do keep some on hand because I never know when my kids friends will stop in or when my 8 year old wants to bake something quick in the kitchen.
I’m all about cooking and baking healthy from scratch, but in these instances, I’m all about the convenience… and I can make them all dairy free easily as well.
Baking Powder, Baking Soda and Salt
Baking soda, baking powder and salt are all used in baking as common leavening agents. This is what makes the batters and doughs turn out light and fluffy.
But, did you know that many baking powders contain aluminum phosphate. Don’t even get me started on that. And salts, all salts are not created equal.
I do not use generic table salt. Between chemical additives, heavy metals, and even plastics I use caution when picking my salts. After all, salt is in almost any prepared dish.
These are the salts I use in my kitchen:
- Redmonds Real Salt or Pink Himalayan Salt
- Baking powder: Bobs Red Mill Aluminum Free,
- Baking Soda: Bobs Red Mill
Sugar and Sweetener
As I mentioned before in my apple crisp recipe, I really try to steer clear of refined sugars. In my recipes you’ll commonly find sweeteners like local raw honey, maple syrup, or coconut sugar. It’s pretty rare that you’ll find a standard white sugar recipe.
I not only use these sweeteners because they are incredibly more nutritious options, but also because I can stock it in bulk.
Local raw honey is abundant near where I live, and our family makes our own maple syrup every year. Also coconut sugar is a great alternative to classic brown sugar because coconut sugar is rich in nutrients and also has a lower glycemic index.
Stocking a gluten-free, dairy-free, and refined sugar-free pantry is an investment in your health and well-being. With these essentials on hand, you’ll always be ready to create nourishing, delicious meals that fuel your body and mind.
As time passes, I will probably share more staples with you. So stay tuned, there is always more cooking to be done.
What are your must-have pantry staples? Share your favorites in the comments below!
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