Is it possible to eat gluten-free on a budget during times of rising food prices and high inflation? While it may be more challenging than ever, it is still possible!
There’s no denying that gluten-free diets have increased in popularity over the years. Whether you avoid gluten due to allergies like Celiac Disease, intolerances, or personal preference, gluten-free products are abundantly available in your grocery store. These products may be an easy way to know you are eating gluten-free, but they can be expensive and may lack some vital nutrients.
Many of the convenience gluten-free products you find on the shelves of your grocery store are highly processed. This processing can strip away the fibre, vitamins, and minerals like B12, folate, iron, and magnesium. Additionally, processed gluten-free foods aren’t subjected to the same vitamin and mineral fortification rules that wheat pasta, flour, and boxed cereals are (1). As a result, studies have found that gluten-free products are generally lower in fibre, magnesium, and folate (2). While these products can still be a part of a nutritious gluten-free diet, choosing whole foods most often will help you get the nutrients your body needs to help you feel your best.
Eating healthy while following a gluten-free diet can be expensive too. A loaf of whole wheat bread can cost around $3.50, compared to $5-6 for a gluten-free loaf. Almond chickpea and coconut flours can also be twice as much as regular flour. It can be frustrating to see conventional versions of similar gluten-free products costing 2-3 times less! So, where does that leave the gluten-free thrifty shopper? Today, we are sharing our best tips to help you eat well on a budget.
Seven Tips to Eat Gluten-Free on a Budget
1. Stock your pantry
Pantry staples like whole grains and dried beans are an affordable way to boost your fibre intake while saving at the cash register. It can feel like grains are off-limits when eating gluten-free, but they don’t have to be. There are many high-fibre gluten-free options.
Stocking a gluten-free pantry on a budget doesn’t have to mean just white rice. There are tons of great options for inexpensive whole grains.
Oats
Oats are a versatile grain that’s not just for breakfast! They are packed with fibre, iron, zinc, and protein. Oats and oat bran are great substitutes in your favourite meals too. Try switching out the breadcrumbs for oats in burgers or meatloaf, or use a combination of oat flour and whole oats as a crispy coating on chicken or fish fingers. When purchasing oats or oat bran, check that the package says they were processed in a gluten-free facility to avoid cross-contamination with gluten-containing products.
Brown Rice
Brown rice is a cheap and nutritious upgrade from white rice, but it can take a long time to cook. White rice, although lower in fibre, can still be a healthy choice and can serve as a great base for nutrient-rich additions like stews, curries, or stir-fried vegetables and your favorite protein. Try it with my Spicy Black Beans and your favourite toppings for the ultimate gluten-free on a budget meal!
Millet
Millet is an excellent substitute for rice in dishes and is full of fibre and minerals like calcium and magnesium. It is also an excellent source of B vitamins like folate and niacin. Millet can be tossed in salads, made into a porridge, or used as a base for stews, curries, and roasted vegetables.
Cornmeal
Cornmeal is not only great for making creamy polenta or cornbread. It can be used to coat crispy fish, chicken, or vegetables like sweet potato fries. Try baking it into muffins, scones, and cookies for extra flavour and texture. It is an excellent source of B vitamins, magnesium, and selenium, and it is tasty too! Consider adding this versatile grain to the cart on your next grocery trip.
Quinoa
Quinoa is a great choice for salads and side dishes but can be more costly. So, watch out for bulk-size bags or purchase a couple of bags when they go on sale since it tends to have a long shelf-life. Adding pulses or legumes to quinoa can help you use less of it while boosting the fibre and protein of your salad or sides.
Dried Pulses and Legumes
Stocking your gluten-free pantry with dried pulses and legumes such as chickpeas, kidney beans and lentils is a great way to make hearty, inexpensive meals. They are an affordable protein and are high in fibre and require less effort to prepare than you might think. Soaking dried beans overnight reduces the cooking time and makes them easier to digest. Or choose lentils that soften in boiling water in less than 30 minutes for most varieties.
Canned pulses and legumes are also an affordable source of protein and fibre that can be a big time saver. Choose cans labeled low-sodium or no salt added, and be sure to rinse them under cool water before cooking to remove any remaining salt in the canning liquid.
2. Shop the Sales
Sure, going gluten-free can be less expensive if you stick to preparing your own food from scratch, but this isn’t always realistic. We all need some convenience foods to carry in our bags or pack in school lunches. If you have favorite gluten-free convenience foods, keep an eye out for sales and stock up. Same thing goes for gluten-free whole grains since they have a long shelf life – stock up when the price is right.
3. Buy in Bulk
One of the best tips for going gluten-free on a budget is to buy in bulk! Gluten-free whole grains, flours, and even snacks can be up to half the price in bulk sizes. Buying those larger packages of your favourite grains and flours can reduce the cost per weight, and you can transfer them to an airtight container to extend their shelf-life.
Buying bulk from the bins at bulk-food stores could increase the risk of cross-contamination with gluten-containing products. This should be avoided if you have an allergy.
4. Use your Freezer
Once you have your bulk-sized products, store them in the freezer. This will help keep grains and flours from going rancid. You can store them in an airtight bag or container in the freezer for up to a year.
Batch cook and freeze recipes for convenient snacks and meals. Just defrost what you need for effortless on-the-go snacks.
Gluten-free bread is expensive. Store loaves in the freezer and only take out and toast what you need to keep bread from going to waste.
5. Shop Online
Online gluten-free stores are often cheaper than your local grocery store and have regular deals. Check the prices of your favorite gluten-free products online to see which stores have the best prices. Some online stores may even deliver for free, saving you time and money.
Keep an eye out for coupons online. Sign up for your favorite brands’ newsletters to get coupon alerts straight to your inbox.
6. Choose Whole Foods
Whole foods are unprocessed or minimally processed, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, many of which are naturally gluten-free. These foods are packed full of the fibre, vitamins, and minerals that your body needs to help you feel your best.
To keep the costs low, choose frozen fruits and vegetables as they are often less expensive than their fresh counterparts. They are frozen at peak ripeness, giving you the most nutrients for your dollar. A bonus is that they won’t spoil before you get a chance to eat them!
Don’t discount the root vegetables! Starchy vegetables like potatoes, sweet potatoes, yams, beets, carrots, celeriac – the list is endless – are inexpensive, full of excellent nutrients, and very filling. They taste pretty great too! Who doesn’t love potatoes?
7. Get in the Kitchen
Making your own oatmeal is a quick and easy way to save on breakfast. Whether you like sweet or savoury, hot or cold, oatmeal is packed with lots of fibre and minerals to support your health. So ditch those expensive gluten-free boxes of cereal and pick up some gluten-free oats on your next shopping trip.
Does making your own gluten-free snacks feel intimidating? It doesn’t need to be. Making your own snacks and treats can be a great money-saver and easy too.
Popcorn is loaded with fibre and a great choice for a cheap and easy snack. Buy your own kernels to air pop or place in a folded paper bag and microwave. Add your own seasonings to spice up that bowl of popcorn.
Make your own filling trail mix using seeds, raisins, and nuts for a snack on the go. This can stretch a lot further than a package of granola bars and be just as satisfying.
Swap out that expensive package of gluten-free cookies for easy homemade oatmeal cookies or chocolate haystacks.
Chop up some vegetables or fruit with a dip for a quick and tasty midday snack.
If you are looking for budget-friendly gluten-free recipes, try my Healthy Pumpkin Cranberry Baked Oatmeal for something sweet, my Greek Chickpea Salad for a light lunch, or my Easy Ground Turkey and Black Bean Taco Skillet for a crowd-pleasing, hearty dinner.
Living gluten-free can be affordable, nutritious, and delicious! If you have concerns about reaching your nutritional needs on a gluten-free diet, speak to a Registered Dietitian or healthcare professional in your area. Reach out in the comments if you would like to see more gluten-free recipes from me.
References
- Government of Canada. (2019). Fortification of gluten-free foods. Retrieved from https://inspection.canada.ca/food-label-requirements/labelling/industry/allergens-and-gluten/eng/1388152325341/1388152326591?chap=3
- Vici, G., Belli, L., Biondi, M., & Polzonetti, V. (2016). Gluten-free diet and nutrient deficiencies: A review. Clinical Nutrition (Edinburgh, Scotland), 35(6), 1236-1241. https://doi.org/10.1016/j.clnu.2016.05.002
Article contributed by Cheryl Anderson, dietetic intern and reviewed by Christina Iaboni, RD
