Becoming Gluten-free can be very daunting especially when you are on a budget. Simply looking in the Gluten-free section of the grocery store will probably leave you disappointed and overwhelmed. 

While Gluten-free ranges and substitutes have been increasing in the last year the price of these items has never been good and now with inflation say hello to $5 a box for pasta or flour.

While I can’t change the price of these products I can make some suggestions for how to eat really well on a budget while staying Gluten-free.

Check the Cupboard

You will be surprised by the crazy places gluten will be hiding in your fridge and pantry. So check everything, EVERYTHING. I have found gluten hiding in mayo, chocolate, oils, sauces, and more. Remember wheat has been cheap for a long time companies will use it to thicken and bulk out their products.

Back to Basics

Meat and two vegs is a lifesaver when it comes to changing your diet initially, while you obviously can’t have anything crumbed or battered, you can at least have very easy and familiar dishes.

The Double up

Now whether you are on a gluten-free diet because you are a celiac or because you just feel bloated and lethargic, avoiding gluten means changing a lot of things.

For example, I am a coeliac and have to avoid even trace amounts of gluten and cross-contamination is the enemy. 

Sharing a house with 4 non-celiacs means there is a lot of mine and their food. 

Due to this, I have to buy 2 lots of butter, all spreads, ( squeezy bottles of honey are a saver) two types of pasta, flour, bread, etc, Anything in my house that might come into contact with my allergen needs to be separated from my food. 

I bought separate cutting boards, extra cutlery, utensils, and pots and pans.

Build a Pantry of easy Staple Subsitutes

I am now at the point that with my pantry, I can make pretty much anything gluten-free, GF soy sauce, Oyster sauce, herbs and spices, Potato starch, and corn flour are some of my most used substitutes.

Think outside the box

One of my favorite places to shop GF on a budget is the Asian Supermarket, So many things are Naturally GF there. RIce is obviously a staple in a lot of these places and that means they have made amazing foods all naturally GF. Check the labels but this is my holy grail of cheap delicious and GF.

Some of my favourite items at the Asian supermarket are, Large bottle of GF soy sauce and oyster sauce (so much cheaper than the supermarkets), fried onions and garlic for garnishing everything, pickled ginger, rice paper roll sheets, Rice noodles both thick and thin, potato noodles, potato flour and cornflour (large bags for ⅓ of the price of coles or woolies), and my absolute favorite item and the Asian shop for GF people, SWEET POTATO NOODLES, they come in thick or thin, they are clear when cooked, stretchy and firm and the most amazing texture. They only cost $2-3 a bag and they go with everything. I use them in ramen, udon, noodle bowls, stir-fries and so much more.

I hope this helps you be GF on a budget.

Becoming Gluten-free can be very daunting especially when you are on a budget. Simply looking in the Gluten-free section of the grocery store will probably leave you disappointed and overwhelmed. 

While Gluten-free ranges and substitutes have been increasing in the last year the price of these items has never been good and now with inflation say hello to $5 a box for pasta or flour.

While I can’t change the price of these products I can make some suggestions for how to eat really well on a budget while staying Gluten-free.

Check the Cupboard

You will be surprised by the crazy places gluten will be hiding in your fridge and pantry. So check everything, EVERYTHING. I have found gluten hiding in mayo, chocolate, oils, sauces, and more. Remember wheat has been cheap for a long time companies will use it to thicken and bulk out their products.

Back to Basics

Meat and two vegs is a lifesaver when it comes to changing your diet initially, while you obviously can’t have anything crumbed or battered, you can at least have very easy and familiar dishes.

The Double up

Now whether you are on a gluten-free diet because you are a celiac or because you just feel bloated and lethargic, avoiding gluten means changing a lot of things.

For example, I am a coeliac and have to avoid even trace amounts of gluten and cross-contamination is the enemy. 

Sharing a house with 4 non-celiacs means there is a lot of mine and their food. 

Due to this, I have to buy 2 lots of butter, all spreads, ( squeezy bottles of honey are a saver) two types of pasta, flour, bread, etc, Anything in my house that might come into contact with my allergen needs to be separated from my food. 

I bought separate cutting boards, extra cutlery, utensils, and pots and pans.

Build a Pantry of easy Staple Subsitutes

I am now at the point that with my pantry, I can make pretty much anything gluten-free, GF soy sauce, Oyster sauce, herbs and spices, Potato starch, and corn flour are some of my most used substitutes.

Think outside the box

One of my favorite places to shop GF on a budget is the Asian Supermarket, So many things are Naturally GF there. RIce is obviously a staple in a lot of these places and that means they have made amazing foods all naturally GF. Check the labels but this is my holy grail of cheap delicious and GF.

Some of my favourite items at the Asian supermarket are, Large bottle of GF soy sauce and oyster sauce (so much cheaper than the supermarkets), fried onions and garlic for garnishing everything, pickled ginger, rice paper roll sheets, Rice noodles both thick and thin, potato noodles, potato flour and cornflour (large bags for ⅓ of the price of coles or woolies), and my absolute favorite item and the Asian shop for GF people, SWEET POTATO NOODLES, they come in thick or thin, they are clear when cooked, stretchy and firm and the most amazing texture. They only cost $2-3 a bag and they go with everything. I use them in ramen, udon, noodle bowls, stir-fries and so much more.

I hope this helps you be GF on a budget.