Why I Don't Buy Gluten-Free Groceries

Eating safely without spending a bundle

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Back in March, the Mount Sinai Health System in New York hosted a webinar called “Celiac-Safe and Budget-Smart.” The focus was on grocery prices, which have increased steeply over the past several years and are rising at a concerning rate at the moment. It’s a topic of interest for everyone — but especially for those following a gluten-free diet, because GF groceries are already priced sky-high.

There are plenty of reasons for this. Wheat production is heavily subsidized in the US, which means wheat-based products can be made on the cheap. Meanwhile, gluten-free goods require multiple ingredients to get the right taste and texture, and those include expensive flours. There’s a cost to gluten-free certification, which at a minimum includes tests and product audits. Sometimes special packaging is necessary, because GF products don’t always have the usual preservatives in them.

The webinar was good at identifying the problems, but less helpful when it came to tips about dealing with the upward spiral of prices. The suggestions included “community gardening,” “buy in bulk,” and “look at sales flyers.” They’re not wrong, but I have a much more aggressive approach that will save you far more money: stop buying gluten-free groceries.

I know this might be shocking to hear. Heretical, even. Let me explain.

In my early twenties, my idea of breakfast was a bagel. Lunch, too. Then I was diagnosed with hypoglycemia, and a very wise doctor talked to me about my diet. I remember him shaking his head. “No more bagels,” he told me. “You need to eat protein at every meal.”

It turned out my hypoglycemia was transitory — after I was diagnosed with celiac disease, it vanished completely — but that advice stuck with me. My breakfast became a boiled egg, a Greek yogurt, and a piece of fruit. My lunch transformed into bean salads and turkey wraps. One amazing side effect was that I didn’t have to upend all of my eating patterns when I was diagnosed with celiac — my protein-rich breakfast, for example, didn’t change one bit.

While I obsessively read product labels, I don’t buy much from the gluten-free section of the grocery store. The one major exception to that is bean-based pasta (like Barilla’s Red Lentil Rotini or Chickpea Spaghetti ). I keep Bob’s Red Mill GF All Purpose Baking Flour in my pantry, and I’ll also buy gluten-free pizza on occasion. Otherwise, I generally steer clear of the GF baked goods and replacement products. That’s not to say that I don’t buy treats, because I do (I love Tate’s Bake Shop gluten-free chocolate-chip cookies, for example), but my staples are relatively cheap.

I can’t say I never eat a bagel — but if I’m going to get one, it’s a single one from Modern Bread & Bagel, rather than bringing home a bag of them. Here are some of the strategies I use to help keep my gluten-free grocery budget in check. I hope they’ll help you as well!

Focus on Naturally Gluten-Free Products

This is the foundation of my system. I start with whole foods: vegetables, fruits, eggs, beans, lentils, tofu, poultry, fish, quinoa, rice, and potatoes. (Red meat might be on this list for you, but it isn’t for me because my husband doesn’t eat it.) These are the building blocks of most of my meals, and they’re often cheaper per serving than specialty products. A simple framework for dinner that works well: a serving of protein plus two veggies (or three!) and a starch (quinoa is my favorite, because it’s secretly a protein, too).

Treat Gluten-Free Substitutes as Extras, Not Essentials

Gluten-free bread, waffles, and pastries are fun treats, but they have no nutritional value and can gobble up much of your grocery budget. I think of them as occasional treats. Like I mentioned above, there are a couple of GF “replacement” items that genuinely make my life better (that bean-based pasta I love, and sometimes a frozen cauliflower-crust pizza). Everything else gets built from naturally gluten-free ingredients.

Use Beans and Lentils as Budget-Friendly Protein

Protein can be one of the more expensive parts of a gluten-free diet if you lean heavily on meat. Dried or canned beans and lentils are naturally gluten-free, filling, and incredibly cost-effective. I use them in soups, salads, quesadillas, and pasta dishes (especially with that bean-based pasta I mentioned above). They stretch smaller portions of chicken or fish further or replace meat entirely in some meals, which keeps costs down while still feeling satisfying.

Buy Whole Ingredients Instead of Processed Foods

We all know that processed foods aren’t particularly good for us, whether you eat gluten free or not. But the pre-packaged GF treats, snack packs, and frozen entrées are expensive, to boot. I love snacking on cashews or almonds, because they are delicious and nutritious (more protein, plus fiber). Hummus + veggies is another favorite. Fresh produce is something I splurge on, but I never regret it because it’s delicious and good for me.

Build a Few Go-To Bread-Free Meal Templates

Skipping gluten-free bread is much easier when you have some reliable non-sandwich options in your back pocket. Think grain bowls with rice or quinoa, tacos with corn tortillas, frittatas loaded with vegetables, and salads bulked up with beans, nuts, cheese, or leftover roasted vegetables. When lunch doesn’t automatically mean “sandwich,” you stop missing bread as much—and you stop paying for it.

Use Frozen Vegetables to Cut Waste and Cost

Frozen vegetables are an underrated budget saver. They’re usually picked and frozen at peak ripeness, so they keep their nutrients and flavor, and they generally cost less than fresh veggies do. And you can get them out of season! A bag of frozen broccoli, spinach, peas, or mixed vegetables can be the base for soups, stir-fries, pasta dishes, frittatas, and grain bowls, and it won’t wilt in the crisper drawer before you get to it. Keeping a few favorite frozen veggies (for me, it’s Brussels sprouts and broccoli) in the freezer also makes it easier to cook at home on busy nights instead of giving in to pricey takeout.

Be Strategic With Treats

Gluten-free cookies, cakes, and snack foods are fun, but they are rarely budget-friendly. Instead of keeping them on hand all the time, I pick my moments. Of course I’ll buy a special dessert for a gathering or treat myself occasionally to a favorite snack (probably something red velvet). The rest of the time, I keep simpler treats at home—dried fruit, chocolate, chocolate + dried fruit (notice a theme?), and these coconut-covered almonds from Trader Joe’s—so my sweet tooth is satisfied without constant splurges.

I’d love to hear your strategies for keeping your grocery bill steady as prices climb. Please let me know in the comments!

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