Dairy Free Gluten Free Grocery List

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Last updated on May 24th, 2021 at 11:18 am

This is a healthy dairy free gluten free grocery list you can use when grocery shopping on a gluten free dairy free diet.

What To Eat On A Dairy Free Gluten Free Diet

There are many, many foods you can eat once you cut out gluten and dairy out of your diet. The simplest way in my opinion is to buy minimally processed, fresh whole foods that you already know and love. This list comes with over 130 foods in different categories that you can put on your weekly grocery list. Here are the main food groups you want to include on a dairy- and gluten free diet:

  • Fruits and vegetables. All fruits and vegetables are gluten-free dairy-free and rich in antioxidants, vitamins and minerals that you need in your body to reduce oxidative stress, so you can be healthy and get better.
  • Gluten-free grains. This group includes quinoa, rice, millet and buckwheat.
  • Nuts and seeds. Very healthy and to be enjoyed daily, this group includes walnuts, sesame seeds, almonds and almond butter, pecans and cashews.
  • Meat, eggs, fish and shellfish. You can eat all animal products that aren’t dairy. Some examples include chicken, eggs, salmon, tuna and shrimp.
  • Legumes. Legumes are a great source of plant-based protein! This group includes delicious foods like chickpeas, lentils, beans, tofu and tempeh. Also, be sure to go for tamari sauce and not soy sauce, since soy sauce is made with wheat, which is not gluten free.
  • Dairy alternatives: this includes producst like coconut milk, almond milk and coconut or soy yogurt.
  • Coffee and tea. All coffee and tea drinks are gluten and dairy-free.
  • Oils. Some examples include coconut oil and olive oil.
  • Herbs and spices. All herbs and spices are naturally gluten and dairy-free. Use one-ingredient products whenever possible.

Since gluten and dairy are so common (it’s not just ice cream and bread), even if a product doesn’t necessarily scream: “I have gluten in me!”, it’s always best to read labels and if possible to buy products that are certified gluten free (or dairy free).

Here’s the list with dairy- and gluten-free foods you can buy at the grocery store.

Fresh Produce:

  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Cabbage
  • Arugula
  • Cucumbers
  • Eggplant
  • Brussels sprouts
  • Zucchini
  • Lettuce
  • Radishes
  • Jalapenos
  • Tomatoes
  • Carrots
  • Mushrooms
  • Bell peppers
  • Avocado
  • Strawberries
  • Raspberries
  • Blackberries
  • Blueberries
  • Cherries
  • Pineapple
  • Apple
  • Peaches
  • Nectarines
  • Pear
  • Pumpkin
  • Sweet Potatoes
  • Potatoes
  • Oranges
  • Mandarines
  • Grapefruit
  • Lemon
  • Lime
  • Kiwi
  • Papaya
  • Bananas
  • Mango
  • Watermelon
  • Melon
  • Garlic
  • Onion
  • Scallions
  • Leeks
  • Parsley
  • Cilantro
  • Mint
  • Dill
  • Lemongrass
  • Grapes
  • Pomegranate
  • Plums
  • Figs


  • Salmon
  • Mackerel
  • Hering
  • Tuna
  • Shrimp
  • Chicken Breast
  • Chicken thighs (skinless, boneless)
  • Ground turkey
  • Ground chicken (for the egg roll in a bowl)
  • Ground beef
  • Calamari
  • Scallops
  • Eggs
  • Tofu
  • Tempeh


  • Green beans
  • Mixed berries
  • No added sugar frozen fruit
  • Broccoli
  • Cauliflower
  • Kale
  • Spinach
  • Frozen peas
  • Lime leaves
  • Corn


  • Quinoa
  • Millet
  • Gluten-free oats
  • Rice
  • Buckwheat
  • Buckwheat pasta
  • Rice noodles
  • Canned chickpeas
  • Beans, canned
  • Canned artichokes
  • Lentils
  • Tomato paste
  • Curry paste (gluten-free)
  • Tamari sauce
  • Olives
  • Honey
  • Maple syrup
  • Olive oil
  • Sesame oil
  • Coconut oil
  • Vinegar
  • Mustard
  • Coconut milk
  • Dried Fruit

Seeds And Nuts

  • Almond butter
  • Cashews
  • Almonds
  • Pistachios
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts
  • Pecans
  • Sunflower Seeds
  • Sesame seeds
  • Chia seeds
  • Flaxseed
  • Walnuts
  • Favorite nut milk (or make your own cashew milk)
  • Tahini
  • Sunflower Seeds
  • Chestnuts
  • Flaxseed
  • Hemp seeds

Herbs and Spices

  • Turmeric
  • Coriander, ground
  • Crushed red pepper
  • Cardamom
  • Cumin, ground
  • Mint, dried
  • Oregano
  • Majoram
  • Basil
  • Parsley
  • Rosemary
  • Paprika
  • Cinnamon
  • Thyme
  • Vanilla
  • Ginger, ground
  • Black pepper
  • Nutmeg
  • Dill


  • Coffee
  • Mint tea
  • Green tea
  • Black tea
  • Chamomile tea
  • Jasmine tea

If you found this list useful, make sure to also check out my One Week Gluten Free and Dairy Free Meal Plan.

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