How do I eat gluten-free on a budget?

Going on a gluten-free diet has many benefits, especially for someone with celiac disease. This includes relieving digestive symptoms that could include bloating, diarrhea, or constipation, gas, fatigue, and many more. And if you don’t have a celiac disease but you are looking for ways to lose weight, then going on a gluten-free diet is one of your options since this diet eliminates many junk foods that add unwanted calories to the diet, and your focus will be mainly on fruits, veggies, and lean proteins.

Now that you may be convinced with the benefits, you may ask yourself: “Is eating gluten-free expensive?”. The answer is no! In fact, there are many ways and strategies you can do to be on a gluten-free diet on a budget: 

  • Stick to cheaper gluten-free carbohydrates. When starting a gluten-free journey, quinoa, millets, and other grains may be on your top choice but those can get fairly pricey. Instead, you can stick with the more basic (yet healthy and delicious) options such as corn, rice, and gluten-free oats.
  • Choose naturally gluten-free foods. This includes cheap gluten-free produce and foods such as fruits, vegetables, tofu, nuts, beans and other legumes, eggs, low-fat dairy, and lean meats. 
  • Add frozen gluten-free products. Just like any other foods, freezing can help your food last longer which saves you money. Frozen gluten-free products, such as cookies, can last up to a couple of months as long as they’re stored in an airtight container.
  • Buy in bulk. Buy your food in bulk and take advantage of store sales and coupons! 
  • Shop your nearest Farmers’ Markets. The price of produce at supermarkets can be quite pricey but if you have a farmers’ market or farm stand near you, then that will be your best choice when you are on a budget! Greens and fruits are especially cheap at the farmers’ market! 
  • Make your own. Gluten-free substitutes such as bread, wraps, etc can get quite pricey so if you can make your own, then do so! In fact, making your own gluten-free bread and meals is not that hard.
  • Plan meals in advance. Planning your meals and recipes in advance will help you use your groceries efficiently by reducing both waste and expensive dashes to the supermarket for last-minute items. 

Cheap gluten-free meal plan

You may either be overwhelmed or underwhelmed with the options available when you are on a gluten-free diet. However, a smart way to make meals you won’t get tired of while staying on budget is by making your own meal plan! 

There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals. And to have an effective gluten-free meal plan, your meals should include these naturally gluten-free foods:

  • Meats and fish. All meats and fish, except battered or coated meats.
  • Eggs. All types of eggs are naturally gluten-free.
  • Dairy. Plain dairy products, such as plain milk, plain yogurt and cheeses. However, flavored dairy products may have added ingredients that contain gluten, so you will need to read the food labels.
  • Fruits and vegetables. All fruits and vegetables are naturally free of gluten.
  • Grains. Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff and oats (if labeled gluten-free).
  • Starches and flours. Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour and tapioca flour.
  • Nuts and seeds. All nuts and seeds.
  • Spreads and oils. All vegetable oils and butter.
  • Herbs and spices. All herbs and spices.
  • Beverages. Most beverages, except for beer (unless labeled as gluten-free).
  • If you’re ever unsure if a food item contains gluten, it’s best to read the food labels.

Here are more specific gluten-free recipes you need to try!

15. Avocado Soup

A delicious rich and creamy soup that’ll soothe your soul and warm your heart, avocado soup is so satisfying and super simple to make.

Check it here.

14. Vegan Coconut Macaroons (paleo)

Vegan coconut macaroons that are chewy on the inside and crisp on the outside! They taste like regular macaroons but are paleo and maple-sweetened.

Check it here.

13. Chocolate Sour Cream Cake – Gluten-Free

My Gluten-Free Chocolate Sour Cream Cake will be one of the easiest cakes that you ever make. The texture is rich, moist and luxurious, in no way revealing how easy it is to make.

Check it here.

12. Creamy Vegan Potato Leek Soup (Gluten-Free)

Vegan Potato Leek Soup – the combination of creamy potatoes, delicate leeks with herbal notes of rosemary and thyme will have you going back for seconds! It’s dairy-free, gluten-free and just good for you, too!

Check it here.

11. Creamy Vegan Mushroom Risotto

This vegan mushroom risotto with peas is insanely creamy and decadent without the use of any dairy! It’s rich, comforting and packed with lots of umami flavors. Easy enough to make during the weeknight while special enough for entertaining.

Check it here.

10. Roasted Vegan Cauliflower Soup

This Roasted Vegan Cauliflower Soup is pure comfort in a bowl! It’s bursting with robust flavors and it’s oh-so-creamy!

Check it here.

9. Potato Stir-fry with Halloumi & Veggies [Vegetarian]

This 25-minute (prep included!) potato stir-fry loaded with halloumi & veggies is sure to become your new weeknight favorite! Healthy, quick and easy to make it’s a delicious dinner dish that’s packed full of flavor and all done in one pan – with just a touch of lemon to take it from great to amazing.

Check it here.

8. Asian Cucumber Salad

Asian cucumber salad is a quick, easy and delicious spicy cucumber salad that can be pulled together in less than 10 minutes. Eat right away or let marinate and eat later.

Check it here.

7. Easy Spicy Shakshuka for Two

If you’ve never had Shakshuka before, you need to try it – this super tasty dish is perfect for brunch! I remember the first time I had it ever, I actually was at brunch in Australia! I had been seeing it around the interwebs though, and knew I had to try it. Love at first sight.

Check it here.

6. Gluten-Free Broccoli Casserole

This Gluten-Free Broccoli Casserole is a delicious and easy broccoli casserole recipe made with fresh broccoli florets, white cheddar cheese, eggs, sour cream, and butter. It’s a perfect flavorful side dish for any meal!

Check it here.

5. Easy Instant Pot Spanish Rice Recipe

Easy Instant Pot Spanish Rice is a delicious vegetarian rice recipe. This versatile dish makes a tasty side dish on taco night. It’s also a perfect addition to other Mexican entrees like burritos or burrito bowls.

Check it here.

4. Easy Gluten Free Apple Cake

This Easy Gluten Free Apple Cake with Applesauce is super easy and quick to make and packed with Fall and Winter flavours. Perfect for breakfast, afternoon tea or dessert, this simple one-bowl Apple Cake with Gluten-Free Flour is a delicious spiced cake to enjoy when you can’t eat gluten!

Check it here.

3. Easy Slimming Spinach Quiche 

This Easy Slimming Spinach Quiche packed with herbs and feta cheese is like a crustless Spanakopita!

Check it here.

2. Easy Flourless Chocolate Torte (Only 5 Ingredients)

This flourless chocolate torte is a middle ground between a traditional chocolate cake and a molten chocolate lava cake. This rich, dark and creamy torte is incredibly decadent.

Check it here.

1. Crispy Black Bean Tacos with Avocado-Lime Sauce

Crispy Black Bean Tacos with Mexican spiced beans and melty cheese are addictive! Add avocado lime sauce for an easy vegetarian dinner for kids + adults.

Check it here.

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