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16 Gluten Free Replacements and Substitutes

If you are someone who follows a gluten free diet, either to lose weight or for your health, you will know that you sometimes need gluten free replacements and substitutes to cook your favorite recipes.

One of the latest trends in the diet industry is a gluten free diet.  And for many of those people a gluten free diet is not necessary at all.

The Diet was designed primarily for those who suffer from Celiac Disease. These gluten free replacements are substitutes for some of your favorite foods if you can't eat wheat

Even though there is little scientific research that shows that gluten free eating is needed for many people, it does appear to be here to stay. I’ve been eating wheat my whole life with no problems and have recently discovered that gluten is the cause of skin conditions that have been bothering me for several years.

Cutting wheat out of my diet has made a big change, so a gluten intolerance can occur even if it has not bothered you in the past.

If you love to snack, be sure to also check out my post on heart healthy snacks. It gives 30 delicious snack ideas that are great for your heart health.

I have put together a list of 16 gluten free replacements and substitutes so that you can enjoy some of your favorite recipes, the gluten free, guilt free way.  Recipes: You can also jump down to some recipes here

You might also be interested in my blog post featuring over 100 food and cooking substitutes.

16 Gluten Free Replacements for your Wheat-less Diet.

For those on a gluten free diet, try these replacements for some of our favorite foods.

1. Eggs on Toast replacement  

One of the favorite breakfasts is an egg on toast.  But toast is definitely a no no in gluten free land.  So think of other tasty ways to serve it.  A great way to do this is eggs on wilted spinach.

Sweet potatoes also make a good toast replacement for poached eggs. The flavors combine beautifully and you get a healthy dose of veggies to boot.

Use spinach under eggs instead of toast for a gluten free diet2. Tortillas substitute

Instead of loading up a carb filled tortilla with your favorite protein Tex Mex concoction, scoop the fillings into a rolled up lettuce leaf.

Cos or Romaine lettuce is great for this. They will even roll up!  Any protein will work.  Think Tuna roll ups, tacos, savory chicken and mushrooms.

The ideas are endless. These beef taco wraps taste amazing!

Lettuce makes a great substitute for tortillas3. Pasta replacements

Spaghetti squash makes a great dish with a marinara sauce and many other veggies can be formed into pasta like shapes with a julienne vegetable peeler.  Spaghetti sauce is easy to make into pasta threads with just a plain fork!

Add your favorite marinara sauce (I make this one with roasted tomatoes that is amazing!) and you have a tasty gluten free Italian meal.


Spaghetti Squash marinara

Image Credit Wikimedia commons

4. What to use in place of bread crumbs

Almonds can be used in many ways on a gluten free diet.  Almond meal makes a great coating for chicken and other protein and can be used to make meatballs and meat loaf.

Almond butter also make a great oat substitute for gluten free energy balls and are super easy to make.

use almond meal in place of bread crumbs

5. Flour substitutes

Baked goods are a tough one and finding the right gluten free replacements can be tricky.  Here is a recipe for an all purpose flour for your baked recipes.

Combine 1/2 cup of rice flour, 1/4 cup of tapioca starch/flour and 1/4 cup of potato starch.

There are also many gluten free flour products for sale now in many grocery stores I often combine coconut flour and almond flour for gluten free baked goods as well.

Gluten free flour recipe

6. How to replace croutons on a gluten free diet

I love a great salad with the crunch of croutons on the top, but croutons are not part of a gluten free diet.

If is the crunch that you are going for add some larger nuts, such as Brazil nuts, almonds, walnuts or pecans and add them to the salad. 

You won’t miss the croutons at all and will get some heart healthy oils to boot.

Add raw mix nuts to salads instead of croutons for crunch7. Cornstarch replacement

Arrowroot has a similar texture and consistency and is a good substitute. It is great for thickening sauces.


Arrowroot powder makes a good gluten free substitute for cornstarch

8. Frosting substitute

We all love the taste of a lemon meringue pie.  Instead of frosting, use whipped meringues as a topping for your gluten free baked goods.

Whipped eggs whites make a great frosting9. Couscous or rice substitute

Steam cauliflower and finely grate it for a great, healthy and low cal alternative to couscous. A food processor will also pulse it to a good consistency quickly. Cauliflower can also be formed into a pizza shape and baked.

Then add your toppings for a great healthy pizza.  The granules also make a tasty Seasoned Mexican rice with the right spices.Pulsed cauliflower has the same consistency as couscous and is gluten free

More Gluten Free Substitutes

We are not done yet. There are more gluten free substitutes ahead Keep reading!
15 Gluten Free Replacement and Substitutes

10. Soy Sauce.

Many soy sauces have wheat in them. Instead use Coconut Aminos or Tamari, which are both wheat free soy sauce alternatives.

Coconut aminos is a good gluten free substitute for soy sauce

11. Gluten free thickeners for stews and gravy

Use arrowroot mixed with flour to thicken any sauce and give it a very smooth finish at the same time.

This type of sauce is great on zoodles, salads and meat choices.

Use arrowroot to thicken sauces, gluten free

12. Crackers

Rice cakes can be used in the same was as crackers, and are much lower in calories and gluten free.

Add some mashed avocado and smoked salmon and top with fresh dill and you have a tasty gluten free appetizer.

Rice cakes makes a great wheat free cracker replacement

13. Flour for brownies

As odd as it sounds, try using a can of black beans in your gluten free brownie recipe.

It is an easy way to avoid gluten and give yourself a dose a protein at the same time. And they taste great too. Try it!

Use canned black beans to make brownies

14. Malt vinegar

Be careful of malt vinegars. They are made of barley malt which contains gluten. Instead use balsamic vinegar to flavor your sauces and dressings.

Balsamic vinegar is gluten free

15. Oatmeal

Replace normal oatmeal with quinoa oatmeal or corn grits. There are also many gluten free oatmeal varieties on the market.

Bob's Red Mill Gluten free oats

16. Granola

Replace granola with chopped nuts and dried fruits for a grain free granola  or add it to your yogurt for a crunchy texture.

granola without wheat or oats

YOu can also make a heathy granola at home that is gluten free. Just be sure to use certified gluten free oats.

What other gluten free replacements have you discovered?  I’d love to hear about them in the comments below.

Looking for some great gluten free Recipes? Why not try one of these from some fellow bloggers?

15 fabulous Gluten Free recipes

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Thursday 23rd of March 2023

what a great resource! thank you so much for your time!


Tuesday 11th of August 2015

interesting info


Tuesday 11th of August 2015

Thanks June. Glad you found the article useful.


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