Where to start?  That is usually the first thing someone asks when newly diagnosed with food allergies, sensitivities or Celiac disease.  Creating a gluten free, dairy free and egg free pantry? Traditional kitchens are loaded with gluten, dairy, and egg containing products.  Most of which are highly processed and lacking in nutrition.  Take a deep breath… sticker shock may set in when you start purchasing allergy friendly foods. 

First, start by reading as much as possible on the internet.  It hosts a wealth of information and recipes.

Second, clean out your pantry.  It is really important to make cooking and baking as simple as possible through this transition.

Third, experiment!!!  Try different flour combinations until you find what you and your family enjoy the most.

Here is a list of items I would not live without in my pantry:

NOTE:  I do list nut containing items in the list below!!!  Only part of the recipes on this site are nut-free.  They can all be adapted.  Read labels before purchasing a product, if there is a concern for a nut allergy!!!


Alternative Flours-

Sorghum flour

Millet flour

Brown Rice Flour

Tapioca Flour (starch)

Potato starch ( not flour)

Sweet rice flour

Gluten-free oat flour ( if tolerated)

Amaranth, Quinoa, Teff and other unique flours

Ener-G foods egg replacer powder

xanthan gum

guar gum

GF aluminum- free baking powder

Gluten-Free Oats (They need to be certified GF or they can be contaminated with wheat)


Ready Made Items-
Enjoy Life Foods– Chips and also Chocolate Chunks are the best and are free of the top 8 allergens. They have a variety of food items like cookies, granola etc.

Waffles and natural lunch meats

My son takes his lunch to school everyday.  One of our favorite products are the Nature’s Path Gluten-Free Wildberry Buckwheat Waffles and the Nature’s Path Gluten-Free Homestyle Waffles. These are great to toast up and put sunflower butter and jam for him to take a sandwich.  We have also used John Morrell natural lunch meats and or jenni-o and honey mustard and jam to create some yummy sandwiches.

Hot dogs– I know that hot dogs are not a health food.  But most of us enjoy a good one now and then.  John Morrell sells  Bistro Naturals, without nitrates.  They are very good.  My son LOVES them with honey mustard.

Peanut butter alternative-

Sunbutter-  What can we say?  It Rocks!!!  My son can’t have peantbutter and he LOVES Sunbutter!!! So do I!!!


Brown rice pasta- macaroni, penne, fettucinne ( There are quite a few choices of different GF pasta available, but we love the brown rice best).

Chips–  Food should taste Good makes some delicious GF, DF choices.  My son’s favorites are the Sweet Potato.  I also like the  Jalapeno- They aren’t that hot.

Milk alternatives-

Hemp milk- My son likes Living Harvest brand Tempt vanilla for his cereal and smoothies.

Almond Milk- We prefer Blue Diamond and Silk brands available in the dairy case.

Coconut Milk Beverage- We prefer So Delicious and Silk brands

Coconut Milk Creamer- So Delicious has three yummy flavors (original,vanilla and hazelnut).

Oat milk- My son tolerates Pacific brand, I do not see on the label that it is GF.  I would call the company, if you are concerned, before consuming.

Ice Cream Alternatives-

Hemp Milk Ice Cream-  Living Harvest brand Tempt is our favorite.

So Delicious Coconut Milk ice cream alternative is VERY yummy!

100% Goat Cheese and yogurt- Not everyone with a dairy allergy can handle goat milk cheese or yogurt.  I personally do not have a problem  consuming goat products if they are 100% goat products. Be careful not to get a product that has a cows milk rennet!!!

Redwood Hill Farms makes some very yummy yogurt.  They have a variety of flavors.  The vanilla is great for eating, for smoothies and for use in baking.

Woolwich Dairy Inc. sells a mozzarella and a cheddar that are really great.  I love to use both of these products on a regular basis.  Recently, I have been unable to find the cheddar.

Greenbank Farms- sells a mild goat jack that can be used in most recipes calling for a cheddar or jack cheese.

Meal replacement bars–  Most taste like cardboard!!!  Our favorites are the NuGo Free bars in the Dark Chocolate.  My son doesn’t usually eat a whole one, but he does like them.  I take them for that 2pm slump.  They taste great!!!

Breakfast Cereals-

Chex now has GF choices.  They are not all DF.

Nature’s Path-  My son enjoys their frosted flakes.  I use the fruit juce corn flakes for breading when making homemade chicken nuggets and fish.  I will post  recipes soon.

French Fries– 

Alexia Foods makes the best Sweet Potato fries.  If you haven’t tried them, you MUST!!!


I will stop here for now.  I am sure that I will be constantly adding to this list.  My advice…If your local grocer doesn’t have what you are looking for…ask.  Build a relationship with him/her.  They might be able to start carrying items you want or be able to special order at a case discount.  Find a friend who would like to split a case with you.  Be brave and try new things.  You never know what might become your new favorite.  Remember you are not on this journey alone.