Hey there! So you have finally decided to go gluten free, maybe because of health reasons or allergies. But you are worried about the cost. I get it. Gluten free foods can sometimes feel like they come with a hefty price tag. You might feel like you are paying extra even for a loaf of bread that is half the size and twice the price. But let me tell you that these foods don’t have to break the bank. With a few simple tricks and some smart shopping, you can enjoy a gluten free lifestyle without spending a fortune. And I am telling you this from experience–one of my close friends recently made the switch and was worried about the same thing. He did the same thing—little planning and some smart choices. The result? He managed to eat well, stay gluten-free, and keep his grocery bill down.
In this article, I am going to share with you the same tips that worked for him and can work for you, too.
Why Gluten Free Foods Seem So Expensive?
Here comes the reality check. Gluten free products, whether it’s a bread, snack, packed food, or pasta, usually cost more than their regular counterparts. Why? Here are a few reasons:
High-Quality Ingredients: Gluten free foods are made using unique, quality ingredients that are not available everywhere.
Separate Production Facilities: The foods are made in separate production facilities to prevent the risk of cross-contamination and ensure the label gluten free truly means what it says.
Smaller Production Batches: Unlike mass-produced regular foods, gluten free products are often made in smaller batches. This means fewer items are produced at a time, which can raise the cost per unit.
No Artificial Preservatives: Gluten free products do not contain any artificial preservatives or colours. Instead, they rely on natural ingredients to keep the food fresh and safe to eat.
These are the reasons why gluten free foods seem so expensive. Everything, from quality ingredients to production, sourcing, and the use of natural additives, adds to the cost.
Tips to Enjoy Your Gluten Free Journey While Staying on a Budget
Eat Foods That are Naturally Gluten Free
The first smart tip is to focus on foods that are naturally gluten free. For example, fruits, veggies, rice, potatoes, beans, lentils, nuts, seeds, eggs, fresh meat, fish, and dairy—these all foods do not contain gluten and are safe for everyone.
Instead of buying expensive gluten-free bread, try a baked sweet potato with avocado and eggs. Or make a big pot of chilli with beans, tomatoes, and ground turkey instead of using gluten-free canned soups.
Try Gluten Free Grains
Gluten free grains like rice, quinoa, millet, and buckwheat are affordable, filling, and versatile. Buying these grains in bulk rather than from ethnic markets is often cheaper than grabbing a box at a big chain store.
Let me tell you a simple hack: cook a big pot of rice or quinoa early in the week. Then use it as the base for different meals. One day, mix it with salsa and beans for a burrito bowl. The next day, stir-fry it with veggies and your favourite sauce.
In addition to these grains, try pure oats. They are affordable and naturally gluten free. But make sure to check the label to ensure they are processed in a gluten free facility. Take a bowl, add 1 or 2 cups of oats, then add your favourite fruits and nuts and leave them overnight in your fridge. The next day, enjoy them as your breakfast meal. You can even stir-fry oats with your favourite veggies. Trust me, it is super tasty and healthy.
Cook at Home More Often
Eating out or buying ready-made gluten free meals can quickly add up. Restaurants and packaged foods charge a premium for gluten free. The smarter way is to cook at home. Not only will you save money, but you will also have full control over the ingredients. For example, instead of buying gluten free pizza, try making your own at home using a base of chickpea flour or cauliflower. It’s fun, affordable, and you can top it with whatever you like.
Shop Smart and Compare Prices
Don’t be limited to only one grocery store. Sometimes farmers, ethnic food stores, or even discount stores carry gluten free staples like rice, lentils, or spices at a much lower price than supermarkets. Also, check for store brands or generic versions of gluten free products, as they are often cheaper than the big names but taste just as good.
Buy in Bulk
Whether you’re buying from a gourmet grocery store or just a regular supermarket, consider picking items in bulk. Large packs usually come at a lower cost per unit. And you can store the extra in airtight containers or even freeze it to keep it fresh for longer. The same goes for meals—cook larger portions and freeze them for later.
Final Thoughts
Going gluten free doesn’t have to cost a lot. If you plan a little, cook at home, and shop smart, you can still eat the food you enjoy without worrying about money. Just make the most of what’s around you.
