Dairy Free Gluten Free Grocery List

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

Protein

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

Frozen

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

Pantry

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

Drinks

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.