Most people immediately panic when they start looking at the cost of replacing their pantry with gluten free foods. There is definitely a moment of sticker shock! With a little planning, I PROMISE you can eat without breaking the bank! Use the simple tips & strategies in this guide to gluten-free grocery savings, and you'll quickly find that there are lots of ways to save money on a gluten-free diet.
How to Save Money Eating Gluten-Free
Some of the most expensive gluten free items are the ones in a box. It's important to know which foods are naturally gluten-free to avoid paying a higher price for a label.
Focus your meal planning on these naturally gluten free foods:
- Fruits & Vegetables
- Rice and Quinoa
- Fresh meats, fish & poultry(without sauces or seasonings) are all gluten free!
Buy what's on sale or in season, and rely on specialty gluten-free products less frequently.
- Sign up for e-newsletters offered by gluten free brands. Companies often send coupons to their email subscribers. You can also contact them directly through email or social media channels. Most brands will be happy to send you coupons to try their products!
- Download the app for your local supermarket. Many grocery stores have a coupon program where you can load coupons to your reward card that come off automatically when you check out. After awhile, they will give you suggested coupons based on the items you purchase frequently.
- Sign up for couponing apps like Ibotta! It's a free app that pays you cash back on everyday purchases. After trying many different apps, Ibotta became our favorite because it's loaded with gluten & dairy free products! Savings quickly add up, and you can redeem them for a variety of gift cards or transfer the money through Venmo.
Cut Down on Bread!
Gluten free bread is one of the priciest items on our grocery list. In a society where we're accustomed to sandwiches every day, and toast or bread alongside meals, it's time to get creative.
Instead of using gluten-free bread, here are some ideas for substitutions:
- Lettuce Wraps
- Rice Cakes
- Baked Potatoes or Sweet Potato. Load a cooked potato with your favorite toppings!
- Sliced bell peppers and cucumbers make a great sandwich base.
Cook From Scratch
One of the positives about gluten free living is that it can push you into eating a healthier, whole food diet. Gluten free products aren't harder to make, it just takes some planning!
Cooking at home with fresh ingredients instead of pre-packaged meals will save you BIG money when eating gluten-free on a budget.
Check the Clearance Racks and Freeze Your Foods!
Look for clearance tags. I can't be the only one who keeps an eye out for the yellow clearance stickers, right? Extend the life of the products you find on sale by freezing them! Most everything can be frozen- from meat to baked goods- so stock up when you catch a deal!
Batch Cook. You can also start batch cooking by doubling recipes and making larger portions at one time. Freeze the leftovers to eat at a later time! This not only saves money, but also helps you spend less time in the kitchen!
There are many stores online that you can purchase gluten-free products at a discount. Below are a few of the most popular. If there is a subscription charge, start with a free trial period to find which works best for you. We're not endorsing any particular store-I use a variety of online platforms to shop and purchase where I find the best deals!
Vitacost has nearly 40,000 items, including natural, organic and eco-friendly products, from supplements to snacks to beauty serums plus specialty food products: gluten-free, vegan, and paleo to suit your lifestyle. Free shipping over $49 and no membership fees.
You can find a wide range of gluten-free foods on Amazon. Breakfast foods, baking supplies, pasta, snacks, care packages, kitchen supplies and more! Free & fast shipping with a prime membership.
Shop at Wholesale Clubs or Discount Grocery Stores
Here are a few of our favorite discount stores that have a wide selection of gluten-free food:
- Trader Joe's
Gluten-Free & Allergen Friendly Food Banks
Gluten-Free food banks can help those that are struggling financially and need to defray the cost of this medically-required food.
Learn more at: