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125 Gluten Free Pantry Staples: Ingredients and Recipes

Gluten Free pantry staples are always on the menu!  Having a well-stocked and organized pantry is the foundation to building simple, healthy, and nourishing plant-based meals.  Now more than ever, I have been relying on gluten free pantry staple ingredients of all kinds: rices, vegetables, grains, flours, fruits, and some surprising items you would never guess were shelf-stable (check the protein section below)!

gluten free pantry staples recipe and best gluten free cupboard ingredients to stock up on best gluten free pastas grains and gf recipes for healthy dinners breakfasts and desserts

Gluten Free Pantry Staples for the WIN!

You don’t need wheat to build a healthy pantry! These gluten free pantry staples are ones that we always keep on hand to build simple and delicious meals all week long. Knowing what you have on hand and being able to see what you have at a glance will help with meal planning, meal prep, and shopping. When you can: buy in bulk, and buy on sale.  I get a lot of questions about what ingredients I personally use in my recipes on, so I’ve included links to the exact items that I keep in my cupboards.

Keeping gluten free pantry staple ingredients on hand is great for any family meal: breakfast, lunch, dinner, or dessert.  I usually start my meal planning by picking a pantry staple (oats in the morning, beans for lunch, spaghetti dinner, etc.) and building the rest of my menu around that.

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. As with any time you are cooking, always check the labels to make sure ingredients are certified gluten freeAt the time I wrote this, all products linked to where gluten free… that being said, third party Amazon pages can change anytime, so please check your ingredients are gluten free before you purchase, cook, and eat anything in this guide.


Gluten Free Breakfast & Baking Pantry Staples

I’m adding these in a section together as I tend to bake quite a bit for breakfast: pancakes and muffins are often in our weekly recipe rotation.  In our house, breakfast and baking go hand-in-hand.  You can build simple and healthy breakfasts using gluten free pantry staple ingredients as well as any fresh produce you have.  Oatmeal, pancakes, muffins, breakfast bowls, and even breakfast burritos are fantastic ways to start the day!

Apple Pie Overnight Oats
Rise & shine with these apple pie overnight oats - a perfect hearty & warm breakfast!  Make the night before, easy to meal prep!
Check out this recipe

Pantry Staple Breakfast Ingredients

Chickpea Breakfast Sandwich (Vegan, GF)
Eat chickpeas for breakfast with this amazing chickpea breakfast sandwich recipe! This vegan bagel sandwich is high protein, and loaded with flavor.  Enjoy with some sliced fruit or fresh squeezed orange juice, and start your day with this hearty and satisfying breakfast.
Check out this recipe
chickpea breakfast sandwich recipe garbanzo beans for breakfast recipe healthy plant based high protein breakfast ideas for families gluten free vegan vegetarian

Pantry Staple Baking Ingredients

Pantry Staple Fruits

Jarred, canned, and dried fruits are a fantastic addition to your well-stocked pantry. While I normally prefer fresh fruit, there are some great vegan pantry staple ingredients for getting the nutrients from fruit that you need. I make smoothies with banana and papaya powders, and add canned and dried fruits in desserts and baking recipes.

A quick note on canned fruit: if you do buy canned fruit, aim for a no sugar added variety, or one that is packed in juice. Avoid canned fruit that is packed in heavy syrup… that way you can control the amount of added sugar you are bringing to the table.

Blackberry Chia Jam (No Pectin)
This simple blackberry chia seed jam is ready in 15 minutes and tastes fantastic! A great use for fresh or frozen berries. Make this jam without pectin for a quick jam or jelly for waffles, biscuits, or sandwiches.
Check out this recipe
easy homemade jam

Vegan Pantry Staple Proteins

This is one category I get super excited about. You can build a healthy protein-rich diet with a few classic pantry staples.  There are more than just beans here!  I love adding shelf-stable tofu to soups and stir fries.  And TVP is the foundation for our weekly taco nights.  You can even get some extra protein in with your breakfast, here are some great vegan pantry staple ingredients  below.

Tofu Wraps
These crispy tahini tofu wraps are a fresh, vibrant, and high protein lunch or dinner! Made with delicious crispy baked tofu, fresh chopped vegetables, and creamy hummus. These wraps are vegan, gluten free, vegetarian, and SO delicious!
Check out this recipe
high protein tofu recipes no press tofu healthy vegan gluten free tofu sandwiches tofu wraps lunch or dinner ideas vegetarian gluten free nasoya organic recipes


Lemony White Bean Soup
This lemony white bean soup is bright and flavorful, with fresh vegetables and hearty white beans in a light & herby lemon broth. A perfect fall or winter lunch or dinner to meal prep. Serve with a side of crusty bread and a warm arugula salad for the perfect simple meal.
Check out this recipe
lemony white bean soup recipe healthy with lemon gluten free


I am breaking out beans into their own protein category because there are so many amazing options!  Beans are the building blocks of soups, stews, and taco nights for us.  Super versatile, beans can be eaten for any meal of the day: in a breakfast burrito, in a wrap at lunch, or in a thick and hearty soup for dinner.

You can stock either canned or dried beans. I tend to focus on dried as I cook a weekly batch of beans up on my Instant Pot in under an hour.  If you do get canned beans, make sure to get a low sodium variety.

Mango Chili with Black Beans
This black bean mango chili is a delicious sweet & spicy take on classic chili! With hearty beans, fresh vegetables, and mango this meatless chili is a easy & tasty dinner!
Check out this recipe
mango black bean chili vegan gluten free healthy soup meal prep

Here are some legume varieties I always keep on hand:


Chickpea Shawarma Recipe (Vegan, Gluten Free)
This chickpea shawarma pita recipe is a perfectly spiced high protein lunch or dinner. Top with vegan tzatziki, tabbouleh, and your favorite veggies! This is a simple dinner that is ready in about 30 minutes, a easy and healthy weeknight meal.
chickpea shawarma recipe vegan gluten free middle eastern chickpea pita recipe healthy plant based protein california beans recipes chickpeas garbanzo bean shawarma

Canned and Jarred Vegetables 

Canned vegetables tend to get a bad wrap… but as you will see below, there are some fantastic options for shelf-stable vegetables.  These yummy and nutritious additions to your pantry will brighten up your plate.  While I tend to cook with a lot of fresh and frozen vegetables when they are available, my pantry is always stocked with the below vegan pantry staple ingredients!

Pasta Sauce with Tomato Paste
This flavorful pasta sauce with tomato paste has rich tomato flavor & bright spices, and requires no cooking! Great as a pasta sauce or dip for crusty garlic bread! Vegan, gluten free, paleo, and whole30 compliant... it's ready for any toppings you love!
Check out this recipe
tomato pasta sauce for pasta spaghetti sauce no cook recipes italian marinara sauce with tomato paste pasta sauce recipe vegan gluten free spaghetti sauce paleo whole30 naturally sweet tomato sauce recipe

Pumpkin Lentil Chili
This pumpkin lentil chili is a healthy fall comfort food loaded with plant protein and fresh vegetables! Great as a meal prep or game day dinner.  Serve with a slice of thick crusty bread or cornbread, and top with your favorite toppings: cilantro, crackers, sour cream or coconut cream, and melty cheese.
pumpkin lentil chili

Pantry Staple Spices We Buy In Bulk!

OK my list of spices could probably be about 100 items long,  so I’ll narrow it down to my top 10 most-used spices.  We regularly use the basics: garlic powder, onion powder, chili powder, cayenne, red pepper flakes, everything bagel seasoning, flavored salts, basil, thyme, oregano… the list goes on!  Since we tend to cook low sodium dishes, spices are a fantastic way to make any recipe shine.  Here are a few of our favorite spice blends below:

Beyond Meat Chili
This Beyond Meat chili is a healthy fall comfort food loaded with plant protein and fresh vegetables! Great as a meal prep or game day dinner. 
Check out this recipe
beyond meat chili with black beans pinto beans kidney beans recipe vegan gluten free vegetarian meatless veganuary chili recipes healthy slow cooker crock pot instant pot pressure cooker chilis

Pantry Staple Grains and Rice

Rices and grains are the one area of the pantry where you can really buy in bulk!  We normally buy rice in 20 lbs bags, and keep the rice in airtight containers for quick usage.  Rices are great as a standalone meal (hello fried rice!), make a healthy and spicy side for Taco Tuesday, and go great with stews and curries. We use grains in the same way, I love adding quinoa or barley to a soup to thicken.  Rices and grains can be nutrient-rich and healthy additions to any diet… plus are inexpensive vegan pantry staple ingredients that you can stock up on and buy in bulk.

Simple Lemon Quinoa Salad (Vegan, Gluten Free)
This simple lemon quinoa salad is packed with fresh vegetables and herbs in a simple lemon vinaigrette! Easy to make, and ready in 10 minutes.  Vegan, vegetarian, gluten free, and plant based a great summer side dish for entertaining, potlucks, or BBQs!
Check out this recipe
high protein quinoa salad vegan vegetarian gluten free homemade lemon vinaigrette dressing lemony quinoa salad lunch or dinner side dishes

Pantry Staple Grains

Vegan Mexican Rice in the Instant Pot
This vegan Instant Pot Mexican Rice (vegan, gluten free) is a quick and healthy way to spice up your Taco Tuesday with a healthy and simple side dish.  This is great to meal prep or make ahead for a quick side later. Serve with tacos, burritos, or beans.

Pantry Staple Rice

Pantry Staple Gluten Free Pastas

I love mixing and matching my pastas with different sauces and soups that I make.  I always make sure to have an assortment of fun gluten free pastas on hand to match any sauce I feel like having. Rice noodles, chickpea pastas, veggie pasta, rice pastas, and bean pastas all have their own place in my kitchen. Here is a good guide for what to have on hand- if possible, try to have one from each category.

Mason Jar Ramen Noodle Soup (Vegan, Low Sodium, Gluten-Free)
This healthy ramen soup is an easy and satisfying lunch!  Better and more flavorful than Instant Ramen, this soup will fill you up with healthy vegetables without the salt.
Check out this recipe
just add water soup recipes mason jar instant ramen noodle soup healthy vegan gluten free easy lunches to meal prep, batch cook, or make ahead for the week veganuary vegetarian meatless

Sesame Tahini Ramen (Vegan, GF)
Creamy Sesame Tahini Ramen noodles are an easy way to jazz up your ramen! This creamy sesame ramen bowl has lime juice, chili, and spices. Adding a few simple ingredients to a packet of ramen will make this your favorte ramen noodle hack ever.
Check out this recipe
tahini ramen noodles recipe with sesame seeds vegan ramen hacks gluten free ramen with sesame noodles and arugula ramen noodles recipe

What About Canned Soups?

I left out canned soups on this list for a few reasons.  First off, I don’t buy them.  They are loaded with sodium and are generally not something I want to eat on a regular basis (ramen is the exception!).  And second, when I want to make a big hearty pot of soup, I can do it with using plenty of pantry staples on this list.  By adding beans, rices, pastas, vegetables, vegetable stock and spices, you can easily make your own soup instead of buying canned. I have some great soup recipes you can browse through on The Herbeevore, so I’d recommend trying a few out instead of reaching for that canned soup.

Condiments and Sauces

Jazz up any recipe with the addition of a flavorful sauce or condiment.  I’d say that just about every meal we eat comes with an accompanying condiment or sauce.  They are great for any meal of the day, and add a bright and rich flavor to an otherwise plain dish.  Kick up your pantry recipes with some of these amazing gluten free sauces and spices.

Tofu Hollandaise Sauce (Vegan, GF)
This tofu hollandaise sauce is a 5 minute blender recipe perfect for your weekend benny or fresh roasted vegetables: vegan, gluten free, high protein! This sauce is made with fresh lemon juice and garlic for a kick, and pantry staple spices to give it a little kick. This sauce is so simple and delicious, you'll want to top all your brunch favorites with this hollandaise!
Check out this recipe
tofu hollandaise sauce recipe vegan gluten free hollandaise on nutritional yeast recipe plant based dairy free eggless hollandaise recipe



Hawaiian BBQ Tofu Bowls (Vegan, GF)
Say aloha to these Hawaiian BBQ Tofu Bowls! This vegan sheet pan dinner is bursting with flavor from roasted pineapple, peppers, onion, and zucchini in a flavorful pineapple BBQ sauce!  Toss with crispy tofu for a protein packed meal with delicious tropical taste.



Vinegar and Oils

A little goes a long way with vinegars and oils! I love adding a splash of balsamic to my Instant Pot Penne recipe or drizzling some olive oil over a hot bowl of soup. Vinegars and oils are a great addition to any recipe – giving your meal a little extra flavor.  Here are a few acids and fats on the list that are always in my pantry!

Vegan Tzatziki Sauce
This creamy vegan tofu tzatziki is made with high protein silken tofu, fresh cucumbers, garlic, dill, and bright spices. A great addition to pitas, shawarma, or falafel!  This blender tzatziki sauce is ready in 5 minutes and is made with simple and fresh ingredients.
Check out this recipe
tofu tzatziki sauce vegan gluten free dairy free cucumber dill garlic yogurt sauce plant based middle eastern sauce recipes 5 minute blender tzatziki with garlic


Olive Hummus Recipe Without Tahini
This olive hummus recipe is smoky and briney, creamy and light. Great as a dip for pita or veggies, or as a flavorful spread for a sandwich, wrap, or toast - made without tahini.  It's vegan, gluten free, and SO yummy!
Check out this recipe
olive tapanade hummsu recipe vegan gluten free vegetarian olive lovers recipes appetizer dips for parties healthy mediterranean recipes


Pantry Staple Nuts and Seeds

One of our favorite snacks! I love a handful of nuts in the afternoon when I am feeling a little hungry. Nuts are great to add to baked goods (brownies + walnuts are the best combo!), to savory meals (topping a homemade Pad Thai with some peanuts adds crunch), or great to turn into nut milks.  The only caveat is that nuts have a slightly shorter shelf life than other ingredients on this list because of their high oil content. So make sure to store these in a cool dry place, or in the refrigerator.

Cinnamon Granola with Almonds
This cinnamon granola with almonds is a sweet and satisfying addition to your breakfast! Add over yogurt, fruit, or top oatmeal!  An adult take on a breakfast favorite: this easy granola recipe is vegan, dairy free, and SO yummy. Made with oats, nuts, maple syrup, and spices.
Check out this recipe
cinnamon toast crunch garnola recipe healthy homemade breakfast ideas

Pumpkin Seed Pesto
This nut free vegan pumpkin seed pesto is a bright and fresh sauce made with basil, pepitas, garlic, and olive oil.  Great for pastas, toast, and risotto!  A fantastic flavorful addition to any meal - this flavorful no cook pesto sauce is ready in just 10 minutes in your blender or food processor!
Check out this recipe
nut free pesto pasta vegan recipes with pumpkin seeds pepitas pesto sauce recipe healthy dairy free italian pasta

Pantry Staple Drinks & Beverages

There are a lot of great beverages and drink options to keep in a dry pantry!  Coffee, teas, juices, and almond milk all have delicious shelf-stable options.  And I’m adding wine to this list too because I love cooking with wine (and I even use some in my recipes too, ha).  Below are some great options that we always have on hand in our pantries and cupboards.

Chocolate Oat Milk
This plant-based chocolate oat milk recipe is a perfect and easy treat! Only a few simple whole ingredients.  Great in overnight oats, lattes, in cereal, or by just itself in a glass.
Check out this recipe
Homemade chocolate oat milk recipe


Blender Matcha Latte with Almond Milk
This blender matcha latte recipe is made with almond milk, and is dairy free, vegan, and naturally sweetened. Skip the coffee house & save money!  Loaded with good-for-you antioxidants from the matcha powder. 
matcha latte in the blender vegan gluten free almond milk matcha latte homemade almond milk latte with matcha green tea powder latte

Organize Your Vegan Pantry!

I use a lot of mason jars and bulk containers to keep some of our beans and grains fresh. Airtight containers are great for bulk bags of rice, flour, or sugar that you buy!


A sneak peak into our pantry!  Full of tons of amazing vegan pantry staple ingredients.

I made a list of all my favorite meal prep products here on Amazon, and a few are listed below!


Anything I missed?  What are your favorite gluten free pantry staple ingredients?  Let me know in the comments below.


This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support us!

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Posted in Gluten Free, Pantry Recipes, The Herbeevore Recipes


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