Gluten free essentials

The key to successfully eating gluten free at home (and by successfully we mean deliciously, and without feeling deprived) is to stock your pantry with easy gluten-free staples for all your cooking, baking and snacking needs.

Gluten-free products can be expensive, but thankfully Walmart has a variety of affordable options. Whether you’re new to gluten-free eating or simply looking for inspiration, here are our top gluten-free foods and recipes for using them.

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1Gluten-Free Flours

Even with the right supplies, it can take time and an experimental attitude to get used to gluten-free baking. It helps to get familiar with different gluten-free flours and their properties, and then stock up on your favourites. Here are a few of ours:

  • Tapioca flour: Also known as tapioca starch, tapioca flour can be used to thicken sauces and gravies. It also adds chew to Brazilian cheese bread and other baked goods—a property that can be hard to come by in gluten-free (GF).
  • Almond flour: Rich and nutty, this flour of finely ground almonds makes for dense, moist cakes and cookies, and can be used in keto recipes, too.
  • Gluten-free all-purpose flour: Each brand has different baking properties, so it’s best to find one you like and keep using it (or accept that recipe outcomes will vary between products).
  • Sweet rice flour: Use sweet rice flour to make chewy, sweet treats like homemade mochi and Hawaiian butter cake.

Recipes with Gluten-Free Flours

2Gluten-Free Soy and Stir-Fry Sauces

One of the hardest realities of being newly diagnosed with celiac disease or gluten intolerance is learning that many of your favourite Asian restaurant dishes would be gluten free, if not for one ingredient: wheat-containing soy sauce! Luckily cooking your faves at home is easy when you’re stocked up on gluten-free soy or tamari sauce, which typically uses rice in place of wheat.

Kikkoman and Bragg’s GF soy sauces are well-reviewed by Walmart customers in Canada and the US.[1] Similarly, Canadian brand VH offers a line of Asian-inspired favourites such as teriyaki sauce, General Tao sauce and more—all of which are gluten free.[2]

Recipes with Soy Sauce*

*Substitute with GF soy sauce or tamari to make it gluten free!

3Rice

A staple food across the globe, rice is truly a powerhouse ingredient—affordable, nutritious and versatile. Whether you like yours boiled, steamed, fried or prepared with the push of a rice cooker button, you’ve got options.

Pair fragrant basmati rice with your favourite Indian dishes, try jasmine rice with steamed veggies and grilled fish, enjoy arborio rice in risotto and sushi rice in sushi pizza . Down to the bottom of the bag? A small amount any rice can be turned into congee, a.k.a. juk, a dish that magically expands a small amount of rice into a large amount of porridge.

Recipes with Rice

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Did You Know
Although it is gluten free, wild rice isn’t related to rice. It’s a semi-aquatic grass that grows well in the Great Lakes region and was traditionally harvested by the Anishinaabeg people.[3]

4Gluten-Free Frozen Pizza or GF Pizza Dough

Good news for those nights when you just don’t know what to make—pizza can still save dinner! Whether you opt for a fully-topped, frozen gluten-free pizza, or a GF dough mix or crust you can top yourself, the process is the same as it always was: bake and enjoy.

Recipes with Pizza Crust or Dough*

* Substitute with GF pizza crust or dough to make it gluten free!

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Did You Know
If you’re looking for more quick and easy GF frozen foods, Joe’s Gluten Free Perogies are well-rated by Walmart customers, as are Pinty’s wide selection of GF goods, including breaded chicken breasts, chicken nuggets and honey garlic wings.

5Gluten-Free Pasta and Noodles

Pasta lovers, rejoice: these days it’s easy to find gluten-free versions of your favourite pastas and noodles. Whether they’re made from corn, rice flour, beans, buckwheat, quinoa or a blend, most can be substituted directly for their gluten-containing counterparts.

GF pastas usually require a little extra cook time, so plan accordingly when using them in recipes (and make sure you have your strainer handy!). Meanwhile rice noodles—a key ingredient in pad thai, as well as Vietnamese pho and bun (rice vermicelli with grilled meat and fish sauce)—are fast-cooking and naturally gluten free.

Recipes with Pasta* or Rice Noodles

* Substitute with GF pasta to make it gluten free!

6Gluten-Free Oats

Oats are naturally gluten free but can get cross-contaminated when they’re processed on equipment that’s shared with wheat or other gluten-containing grains. If you’re celiac or gluten intolerant, look for oats and oat products labelled “gluten free.”

Use gluten-free oats the same way you do regular oats: layered with fruit and milk and refrigerated for easy overnight oats, baked into fresh granola or cookies, or blended with water and strained for fresh homemade oat milk.

Recipes with Oats*

* Substitute with GF oats to make it gluten free!

7Corn Tortillas, Taco Shells and Nachos

Corn tortillas are traditionally gluten free. Whether you prefer them soft or hard, they’re must-haves for your next taco Tuesday.

Miss grilled cheese sandwiches? Try quesadillas with corn tortillas. Have leftover tortillas? Slice them into triangles and lightly toast them for homemade nachos, which you can enjoy as they are, or crumbled over taco soup. Or skip that step and go straight for a bag of nachos—they’re perfect with salsa and queso, or served alongside a steaming bowl of chili.

Recipes with Corn Tortillas, Taco Shells or Nachos

8Gluten-Free Snacks

Unfortunately, going gluten free isn’t going to change how often or how much you like snacking. Fortunately, crunchy, savoury snacks like popcorn, chips, crackers and pretzels taste just as good—if not better—than their gluten-filled counterparts.

There’s a wide variety of GF chips, popcorn and rice crackers on the market. Meanwhile, some companies, like Breton, now make GF versions of their crackers using ingredients like tapioca, bean, rice and corn flours.

Recipes to Serve with Chips and Crackers

9Gluten-Free Desserts and Dessert Mixes

Whether you like them light and soft or dense and rich, most cakes and brownies don’t need gluten to achieve perfect texture. Bake up gluten-free dessert mixes or open a box of pre-made GF treats to enjoy as is, or add them to trifles, ice cream cakes and more.

Recipes with Brownies, Cake Mix and Cookies*

* Substitute with GF brownies, cookies or cake mix to make it gluten free!

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Did You Know
Don’t feel like baking? Walmart carries a wide selection of pre-made gluten-free desserts, from cakes to muffins to cookies, including vanilla crème, maple cream, chocolate chip, graham crackers and gingersnaps.

Shop Gluten-Free Essentials

Article Sources

  1. Walmart.ca. Kikkoman Brand Gluten Free Soy Sauce.; Walmart.com. Kikkoman Gluten-Free Soy Sauce, 10 oz.
  2. Conagra Foodservice. VH.
  3. Oldways Whole Grains Council. Wild Rice September Grain of the Month.

Prices shown are subject to change. Please check Walmart.ca for the latest pricing.

This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.

We checked all labels at the time of publishing, but following a gluten-free diet also means knowing that ingredients can change, and it’s always best practice to keep a careful eye on labels, just in case.