15 Naturally Gluten-Free Options Hiding in Plain Sight

Eating gluten-free doesn't have to be hard. My wife and I have been doing it for 10 years now, and while it's true that many foods contain gluten, there are also plenty of delicious and naturally gluten-free options available.

When choosing food, you can either go for items specifically labeled as gluten-free (meaning the food contains less than 20 parts per million (ppm) of gluten) or opt for naturally gluten-free foods where cross-contamination isn’t a concern (meaning the label does not say “May contain gluten”). But always, I repeat ALWAYS, read the labels even if you've had that product or food before, as ingredients can change without notice.

Whether you have celiac disease, a wheat allergy, or a non-celiac gluten sensitivity (NCGS), my list of 15 gluten-free foods will be helpful.

Hummus

Hummus is a Middle Eastern condiment popular all around the world. The authentic, non-flavored variety is made from chickpeas, tahini (sesame seed paste), olive oil, lemon juice, and garlic. All ingredients are naturally gluten-free.

However, you need to pay attention to flavored store-bought hummus as there might be additional ingredients that contain or may contain gluten like spices, extracts, and other unusual ingredients.

Corn Tortillas

Hard taco shells and nachos are usually made of 100% corn flour instead of wheat, making them a great gluten-free option for Mexican food.

Several brands offer cauliflower-based, almond flour or coconut flour tortillas. Unfortunately, I have not found a soft gluten-free tortilla that is similar to the wheat ones others use for burritos.

Rice Noodles

You may think that all Asian noodles are the same, but you couldn't be more wrong. Egg, rice, soba, udon, ramen, or glass noodles all have different ingredients. However, rice noodles are usually made from 100% rice flour, making them an ideal gluten-free side dish for any Asian food from stir-fries to soups and salads.

They cook quickly, typically in just a few minutes, and absorb flavors well, making them a great base for many recipes. Whether you’re preparing a traditional pad Thai, a light and refreshing Vietnamese pho, or a simple noodle salad, if you want it gluten-free, choose rice noodles.

Polenta

Polenta is a versatile side dish made from boiled cornmeal. It can be creamy like porridge or set and sliced. To make, simmer cornmeal in water or broth until thick. Enjoy it soft with cheese and butter or chilled, sliced, and grilled for a crispy texture. I love to add some spinach leaves for a bit of color.

While cornmeal is naturally gluten-free, you have to watch out for cross-contamination. This can occur if the cornmeal is processed in a facility that also handles wheat, barley, or rye. To ensure polenta remains gluten-free, choose certified gluten-free cornmeal.

Sorbet

Sorbet is a refreshing, gluten-free alternative to ice cream, made simply from fruit juice or puree, sugar, and water. If I am unsure which ice cream flavor to choose, I always go with sorbet.

Ice cream can have sneaky gluten-containing ingredients like cookie dough, brownie bits, or certain flavorings and thickeners. Sorbet typically does not have those, making them a safer choice.

Nut Butters

Most nut butters, including almond and peanut butter, are naturally gluten-free especially if you make them at home. All you need is a powerful blender and roasted unsalted nuts of any type. After 2 minutes, you will have a creamy, fluffy nut butter to enjoy instantly.

Store-bought brands may be different as they love to add sweeteners, vegetable oils, emulsifiers, flavorings, and spices. Most of these ingredients are gluten-free, but your safest bet is to look for the “100% nuts” label on the packaging without a “may contain gluten” statement.

Puff Rice Cereal or Rice Cakes

Puff rice cereal is made from rice grains that are heated until they puff up. Rice is naturally gluten-free. It's a light, crunchy, and naturally gluten-free breakfast option. Enjoy it with milk, yogurt, or as a snack.

If I have nothing else on hand, I use puff rice cake as a substitute for bread to make sandwiches. It is delicious even as a peanut butter and jelly “sandwich”. For something savory, try spreading avocado or hummus and topping it with fresh tomato or cucumber slices. For a more gourmet experience, add smoked salmon, cream cheese, and capers.

Dark Chocolate

Dark chocolate is typically gluten-free, made from only cocoa solids, cocoa butter, and sugar. Pure dark chocolate doesn't have gluten-containing ingredients, making it a safe indulgence for those avoiding gluten.

Always check labels for “May contain gluten” label to ensure there is no cross-contamination. Even if dark chocolate itself does not contain gluten, traces can be introduced through shared equipment, storage, or packaging processes. To ensure the chocolate truly is gluten-free, look for products that are certified gluten-free and manufactured in dedicated gluten-free facilities.

Potato Chips

If you go with classic salty potato chips, you will easily find one where the ingredients are only thinly sliced potatoes, oil, and salt. Sadly, some flavored varieties may contain gluten via added seasonings or malt vinegar.

Always check labels to ensure they're free from gluten. Enjoy plain or naturally flavored chips as a crunchy, safe snack for gluten-free diets.

Salsa or Pico de Gallo

Salsa is a fresh, flavorful dip made from tomatoes, onions, peppers, and cilantro, often seasoned with lime juice and salt. All ingredients are naturally gluten-free because they use only fresh vegetables and herbs without any sauce, dressing, or other add-ons.

Whether you love to opt for a classic tomato salsa or spike it up with mango, pineapple, or corn, you can be sure that it will be gluten-free.

Rice Paper Wrappers

Have you heard about rice paper wrappers? The most popular recipe they are used in is Vietnamese Spring Rolls or Summer Rolls. The rolls are usually filled with ingredients like shrimp, pork, vermicelli noodles, and a variety of fresh herbs and vegetables like lettuce, mint, and cilantro.

They are served just like that wrapped in rice paper with a dipping sauce, such as a hoisin-peanut sauce or a tangy fish sauce. The good news is that rice paper wrappers are made of a combination of rice flour and tapioca starch, both of which are naturally gluten-free.

Cornflakes

I expected cornflakes to be gluten-free since they're made from corn. However, many brands use white corn grits as the base ingredient but add gluten-containing flavorings, like malt extract.

While the original Kellogg's Corn Flakes are not gluten-free, many brands use only corn grits and nothing else. They are less sweet, more naturally tasting, and kind of bland, but I usually combine them with other ingredients like puffed millet, dried fruit, nuts, and seeds to make it more wholesome.

Ketchup

97% of American households have a ketchup at home. But did you know that the original ketchup recipe was the result of fermented fish entrails, meat byproducts, and soybeans? Nowadays the ketchup we know is the product developed by Heinz.

The Original Heinz Tomato Ketchup was made from tomato concentrate of ripe red tomatoes, distilled vinegar, high fructose corn syrup, salt, spice, onion powder, and natural flavoring, all of which are gluten-free.

Tamari

Tamari will be your savior if you want to make and eat Asian dishes that call for soy sauce. Traditional soy sauce typically contains wheat, making it unsuitable for a gluten-free diet, but tamari is typically gluten-free.

Watch out for Asian condiments and sauces where soy sauce is the base ingredient like oyster sauce, teriyaki sauce, hoisin sauce, ponzu sauce, fish sauce, or black bean sauce.

Tempeh and Tofu

If you are looking for vegan and gluten-free meat alternatives, tempeh and tofu can be your best alternatives. While seitan is celebrated for its “perfect meaty” texture, sadly it is made of wheat gluten. Fret not: both tempeh and tofu are made of fermented soybeans, making them naturally gluten-free.

You cannot go wrong with choosing raw tempeh and tofu and make your marinade at home. Marinated options you can buy in the grocery stores more often than not contain soy sauce, which is not gluten-free.