5 Ingredient Substitutes for People Who Are Gluten Intolerant

5 Ingredient Substitutes for People Who Are Gluten Intolerant

According to www.beyondceliac.org, research estimates that 18 million Americans have gluten sensitivity.

Due to these staggering numbers, it’s likely that you--or a friend or family member-- are unable to consume gluten, a type of protein, which is commonly found in a large variety of food items including…

  • Bread
  • Cereal
  • Pasta
  • Beer
  • Chips/snack crackers/pretzels
  • Cakes/pies/Cookies
  • Etc.

This can make throwing together meals and snacks a real challenge.

The good news...there are many alternative ingredients you can use so that you--or anyone in your family or friend network who has a gluten allergy--can enjoy your favorite classic recipes without having to sacrifice flavor.

Here’s what we recommend…

Coconut Flour

One of the worst things about having a gluten allergy or sensitivity is not being able to chow down on your favorite carb-based products, such as bread or baked goods.

Thankfully, over the years, flour manufacturers have produced non-wheat based flour products that can be used to whip up your favorite treats.

One of our favorite substitutes is coconut flour.

Not only does it taste great, but it bakes similarly to wheat flour so you can easily substitute it into any of your favorite recipes.

Grab a package of coconutflour here to give it a try!

Corn Tortillas

Flour base mixtures are commonly used to make products such as tortilla wraps or chips.

If you have a gluten intolerance, having only flour-based options will certainly put a damper on your ability to join the fiesta.

To prevent yourself (or others) from missing out on your next taco feast or chip and dip night, we recommend you swap out flour-based products for corn-based substitutes.

Add a scoop of salsa or some sour cream and you’ll never know the difference!

Try corn tortillas here.

Try corn chips here.


Believe it or not, veggies can be used as a great alternative to many products that contain gluten.

For instance…

If you’re a pasta lover but can’t eat pasta noodles, simply swap out regular noodles for spaghetti squash. (If you have picky kids, you can also buy veggie pasta that looks like regular noodles--they will never know the difference!)

Love pizza but can’t eat the crust? Google a recipe for a delicious cauliflower crust.

Want to chow down on a juicy burger at a picnic, but the rolls will give you a stomach ache? Use iceberg lettuce leaves to hold together the contents of your burger or sandwich.

The best part...using veggies is a healthier option than consuming carb-based products. So, not only will you still be able to eat the foods you love, but you’ll also be doing your body a favor by providing it with the nutrients it needs to thrive!


If you have a severe gluten sensitivity, condiments like soy sauce are probably on the list of things you can’t eat.

The problem...soy sauce is one of the most common ingredients found in marinades and other recipes.

The solution: Use Tamari instead.

Tamari is a Japanese sauce made from soybeans. Once fermented, it carries a similar taste to soy sauce. However, unlike soy sauce, it’s not made with wheat so it’s 100% safe to eat.

We stock Tarami in our store! Grab some here!


Last but not least, oats are a great ingredient to have on hand if you have a gluten intolerance.

Why? Because oats are super versatile and, of course, don’t contain gluten.

Here are a few ways you can use oats while cooking or baking…

Flour: Use a food processor to grind oats into flour. Substitute your oat flour for regular flour.

Breadcrumbs: Pulse oats in a food processor until they are your desired texture, then add your favorite bread crumb spices to make gluten-free bread crumbs.

Binder for Cooking/Baking: In general, oats can be used as a binding agent for both cooking and baking instead of using flour or any other wheat-based product. For example, you can make oatmeal cookies or use oats to bind together meatballs instead of flour.

We wish you the best as you try our new ingredient options! Enjoy! 

Jul 24th 2019

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