So you’re gluten-free and deciding to go vegan too — or you’re already vegan and have discovered you need to remove gluten. You might feel overwhelmed about what to eat, but don’t worry. This printable gluten-free and vegan food list will simplify your transition. Below you’ll find clear guidance on what to eat and cook, how to check ingredient labels, quick pantry meals, and practical tips to make this lifestyle easy to maintain.
(If you’re newly vegan, consider browsing beginner tips to help in the first few weeks.)
Your first gluten-free and vegan grocery trip may take longer than usual while you familiarise yourself with new ingredients and learn which packaged foods are safe. It gets faster as you build a routine and recognise favourite products. Use this list to stock a pantry that makes it easy to prepare satisfying gluten-free, vegan meals any day of the week.
What can and can’t you eat (and how do you check)?
What can vegans eat?
Vegans can eat a wide range of foods — not just salads. Fresh fruits and vegetables, grains, legumes, nuts, seeds, sauces and plant-based baked goods are all typical vegan options. In short, anything that comes from plants is allowed.
What can’t vegans eat?
Vegans exclude animal-derived products. That includes obvious items like meat, poultry, fish and seafood, and also eggs, dairy and honey. Once you identify suitable plant-based substitutes, it’s straightforward to adapt many recipes. Common vegan substitutes include cashews for creamy sauces, nutritional yeast for a cheesy taste, and vegan fermented products for extra flavour.
Checking Labels
Whole foods like fruit, vegetables and dried beans are usually clearly vegan. Packaged foods can hide animal-derived ingredients, so get into the habit of reading labels. Look for a vegan certification when possible, but also learn to spot hidden animal ingredients or ambiguous additives. Over time you’ll recognise which brands are safe.
Hidden animal-derived ingredients
- Casein, lactose and whey (from milk)
- Collagen, elastin, keratin, gelatin, aspic, edible bone phosphate (E542), pepsin (from animals)
- Lard or tallow (animal fats)
- Shellac (E904) (from insects)
- Propolis, beeswax (E901), royal jelly (from bees)
- Albumin (from eggs)
- Isinglass and cod liver oil, and some forms of vitamin D3 (from fish)
- Cochineal (E120) (insect dye)
Some ingredients can be plant- or animal-derived, so check for a vegan label or confirm with the manufacturer: lecithin (E322), glycerol (E422), disodium inosinate (E631) and mono- and di-glycerides (E471) can be from animal sources.
What can’t you eat if you are gluten-free?
Gluten is a protein present in wheat, barley, rye and triticale. Avoid any ingredient derived from these grains. Common gluten sources include breads, pasta, cakes, biscuits, cereals, malt products (barley malt extract, malt vinegar), beer and brewer’s yeast. Gluten-containing ingredients are often highlighted in bold on labels, but always read carefully. Also watch for specific wheat varieties such as durum, emmer, spelt, semolina, farina, farro and einkorn.
Where do vegans get their protein?
Protein is a common concern, but a varied plant-based diet easily provides adequate protein. Key facts:
- All foods contain some protein. Combine different plant foods across the day to provide a complete amino acid profile — for example, lentils with rice. Eating a balanced, varied diet is the best approach.
- Most people meet or exceed their protein needs on a plant-based diet when they eat a diverse range of foods. Research shows vegans and vegetarians typically get more than enough protein when following a healthy diet.
- Include high-quality plant protein sources each meal to ensure adequate intake.
High Quality Gluten-Free & Vegan Protein Sources:
- Beans and legumes — lentils, chickpeas, peas, peanuts and all beans, including soy products like textured soy, tofu and tempeh.
- Nuts and seeds — hemp and pumpkin seeds are high in protein; flax, chia and almonds also contribute protein and healthy fats.
- Wholegrains and pseudo-grains — brown rice, wild rice, quinoa, buckwheat, sorghum, amaranth, gluten-free oats and millet.
- Vegetables — corn, leafy greens, broccoli and sweet potato provide protein alongside other nutrients.
- Plant-based meat alternatives — useful occasionally for texture and convenience, though whole foods are generally healthier.
Plant-based meat replacements can be handy for meaty texture and flavour but are often highly processed. Prioritise whole food proteins—beans, legumes, nuts, seeds, vegetables and wholegrains—for most meals.
What is a healthy vegan diet?
A healthy vegan diet focuses on balance, variety and whole foods. Benefits are most likely when meals include diverse plant foods and minimal refined packaged items.
Balance and diversity
Aim to include many different plant foods across the week. This helps ensure you obtain a wide range of nutrients. Nutrition experts recommend eating numerous different plants each week — not just fruits and vegetables, but wholegrains, nuts, seeds, seaweeds and legumes — to support gut health and nutrient variety.
Limit packaged foods
Packaged vegan products can be convenient, but whole foods cooked at home are usually healthier and cheaper. Packaged items often contain added sugar, salt or fats; cooking from scratch lets you control ingredients and retain more nutrients and fibre.
Choose whole foods over refined foods wherever possible
Whole foods are minimally processed: fresh produce, whole grains, dried or tinned beans, and plain nuts and seeds. Refined products lose nutrients and fibre. Choose wholegrains (brown rice, gluten-free oats, sorghum) to benefit from fibre and sustained energy release.
What if you don’t have time to cook?
Keep a list of reliable quick recipes for busy days and a few experimental recipes for when you have more time. Save favourites on your phone or a pinned list so you always have a go-to plan.
Tips for your vegan and gluten-free diet
Online shopping
Set up a favourites list of vegan, gluten-free products in your online supermarket to speed up repeat shopping and recreate your usual pantry after travel.
Frozen fruit and vegetables
Frozen produce is convenient and often very nutritious because it’s flash-frozen at source. Keep frozen spinach, peas and mixed vegetables to add to meals when fresh produce runs low.
Buy dried beans if you are organised
Dried beans are cheaper and store more compactly than tinned versions but require soaking or longer cooking. Use a pressure cooker or make large batches to freeze for later use.
Meal planning (and un-planned quick pantry meals!)
Meal planning is a lifesaver during the first weeks. Review your week ahead and schedule quick meals for busy evenings and more involved cooking for calmer nights. Order groceries online for the week so ingredients are ready when you need them.
Un-planned quick meals
Keep a shortlist of pantry-based, quick recipes for nights when plans change. These fallback meals use staple pantry and freezer items so you can get dinner on the table quickly even when the fridge is low.
- Creamy sun-dried tomato pasta (about 15 minutes) — quick, flavorful and balanced.
- Crispy tofu Buddha bowl (15–20 minutes) — air-fried extra-firm tofu with quinoa, veggies and a tahini or spicy sauce.
- Soup (under 30 minutes) — a bean-and-vegetable soup such as creamy spinach and cannellini is fast and nourishing.
- Quick ginger & sesame noodles (10 minutes) — gluten-free soba or rice noodles with a gingery dressing and tofu.
- Tofu scramble (5 minutes) — a rapid savory meal that works at any time of day.
With a busy schedule, these fallback meals can be indispensable. Keep staples stocked and rely on a few quick recipes for stress-free evenings.
✨Grocery List✨
Below is an overview of pantry essentials. A printable PDF version of the beginner’s gluten-free, vegan shopping list can be downloaded and printed for easy supermarket reference. Many items will be familiar from before you changed diet (fruit, vegetables, spices), while others — tofu, tempeh, nutritional yeast, flax seeds and plant milks — may be new.
Expect your first few shopping trips to take longer as you locate items and check labels. A printed grocery list will cut time by guiding you through the aisles.
🛒 Fruit and Vegetables
Buy a variety of fresh fruits and vegetables, with an emphasis on dark leafy greens. Keeping a selection of staples plus seasonal extras gives variety and nutrition.
Staple vegetables:
- Onions
- Garlic, ginger and chillies (freeze ginger and chillies for easy use)
- Carrots
- Broccoli
- Celery
- Potatoes and/or sweet potatoes
- Bell peppers
- Courgette (zucchini)
- Leafy greens: spinach, kale, cavolo nero, pak choi
- Salad vegetables: lettuce, rocket (arugula), tomatoes, cucumber, spring onions
- Cauliflower
- Aubergine (eggplant)
- Cabbage
- Green beans or peas
- Avocados
- Sweetcorn
- Butternut squash or pumpkin
- Mushrooms
- Beetroot
- Asparagus (seasonal)
Staple fruits:
- Apples and pears
- Lemons and limes
- Bananas
- Oranges or tangerines
- Grapes
- Kiwis
- Seasonal berries, peaches and plums
- Tropical fruits: mango, pineapple, watermelon, passion fruit
Herbs
Fresh herbs lift dishes and add nutrients. Keep parsley and coriander (cilantro) as staples; chives, thyme, rosemary, sage, tarragon and mint are useful extras.
🛒 Refrigerated Section
In the refrigerated area, look for plant-based options:
- Tofu — extra-firm, smoked and silken varieties for different uses.
- Tempeh — great for stir-fries, bowls and sandwiches.
- Plant-based milk — oat, almond, rice or cashew milk.
- Plant-based butter and vegan cheeses — vegan feta, grated cheddar and spreads.
- Hummus and vegan yoghurts
- Sauerkraut and vegan kimchi — fermented foods for flavour and gut health.
- Vegan pesto — store-bought or homemade with olive oil, nuts and nutritional yeast.
🛒 Frozen Section
- Frozen vegetables — spinach, peas, sweetcorn and mixed veg.
- Frozen fruits — berries, mango and peaches for smoothies.
- Frozen plant-based mince or convenience foods — handy for quick meals.
- Oven-bake frozen fries — for occasional treats.
- Vegan ice cream or lollies — for desserts.
🛒 Dry Goods Section
Beans and Legumes
Keep a variety of canned and dried beans for soups, sauces, curries and stews: cannellini, adzuki, black beans, chickpeas, mung beans and red or puy lentils.
Grains
- Gluten-free pasta (check for egg-free)
- Rice: basmati, brown, wild and sushi rice
- Gluten-free oats (certified GF)
- Gluten-free bread or ingredients to bake your own
- Quinoa and other pseudo-grains like sorghum, millet and buckwheat
- Rice noodles, 100% buckwheat soba or other egg-free noodles
- GF wraps and corn tortillas (check labels)
Oils
- Olive oil (virgin for cooking, extra virgin for dressings)
- Grapeseed oil (high heat cooking)
- Toasted sesame oil (flavour)
- Coconut oil (occasional baking use)
- Optional: truffle oil for finishing dishes
Tins, Jars & Packets
- Tinned tomatoes or passata
- Tomato paste
- Coconut milk (canned)
- TVP or textured soy products
- Nuts and seeds (unroasted, unsalted)
- Dried fruits: apricots, dates, raisins, cranberries
- Tinned jackfruit (in brine, not syrup) for shredding
- Dried mushrooms for umami
- Jars of olives, sun-dried tomatoes, roasted peppers and artichokes
Condiments and Sauces
- Vegan stock powder for soups and stews
- Nutritional yeast (often fortified with B12)
- Vinegars: apple cider, balsamic and rice vinegar
- Tahini (pure ground sesame)
- Tamari or gluten-free soy sauce, or coconut aminos
- Vegan mayonnaise, mustards, ketchup and hot sauces
- Sweet white miso for umami and fermented benefits
- Vegan fish or oyster-style sauces if available
- Sweet chilli sauce, Thai curry pastes (check labels), pomegranate molasses, tamarind puree
Baking Ingredients
- Gluten-free flours: consider a blend plus rice, sorghum, almond, cornstarch, arrowroot and tapioca.
- Sugar (unrefined or organic) and maple syrup as a honey alternative
- Baking powder and bicarbonate of soda (gluten-free)
- Ground flaxseed for egg replacement
- Psyllium husk for gluten-free bread structure
- Vanilla extract, cacao powder and agar agar (vegan gelling agent)
Herbs and Spices
- Essential spices: turmeric, cumin, coriander, ginger powder, garlic powder, cinnamon, Chinese five spice, curry powder, smoked paprika
- Dried herbs: thyme, oregano, bay leaves, zaatar, mixed herb blends
- Salt (unrefined sea salt or Himalayan) and black peppercorns
Spreads
- Peanut butter or other nut butters
- Jam
- Yeast extracts (gluten-free alternatives if needed)
- Vegan chocolate spreads
Snacks
- Corn cakes, rice cakes or oat cakes
- Nut bars for on-the-go protein
- Dried seaweed for a low-calorie iodine-rich snack
- Popcorn, homemade with minimal oil and salt
- Occasional crisps and vegan chocolate
This list is not exhaustive but covers essentials and nice-to-haves to keep a well-stocked, versatile gluten-free vegan kitchen. With these staples you can create many nutritious and tasty meals for yourself and your family.
Happy cooking!