5 Ways to Cut Costs on a Gluten-Free Diet

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Updated March 22, 2023

Following a gluten-free diet? Feeling a pinch in your pocketbook?  A valid concern since many gluten-free foods usually come with a higher price tag.   Luckily, eating gluten-free does  not  have to break the bank!  Here are five ways to decrease food costs when following a gluten-free diet. 

 

Cut Costs on a Gluten-Free Diet

1. Focus on whole foods.

The most expensive part of a gluten-free diet is buying specialty processed foods like breads, crackers, and cereals.  Focus on whole foods that are naturally gluten-free like fruits, vegetables, meat, seafood, beans, rice, and eggs. Why? Because they are less expensive and offer more nutrition benefits as well.  An added bonus is that whole foods have no tricky labels to check for gluten-containing ingredients. 

2. Get back to cooking.

Cooking your own food saves a lot of money and reduces the chance of accidental gluten cross-contact. Consider takeout and restaurant eating as special outings rather than a regular habit.  Cook big batches of soups and stews and freeze extra portions to help cut down on the amount of time you spend in the kitchen. Focus on simple recipes using few ingredients and requiring little prep to make it easier and less time consuming. 

3. Look for coupons.

Despite the higher price, gluten-free breads, crackers, and other specialty products can be comforting and familiar to those on a gluten-free diet. There is no reason to avoid them completely.  Purchasing the products in multiples when on sale, or with coupons, can help offset the increased cost. 

4. Shop ethnic markets.

International markets, often found in urban areas, carry a wide variety of gluten-free foods, sometimes at cheaper prices than conventional stores.  Some products you might find include beans, such as lentils and chickpeas, and grains, such as rice and millet.  Trying foods from a different culture is also a fun way to  satisfy your culinary curiosity.  Be aware that products in international markets are less likely to be labeled or certified gluten-free, and there could be greater risk of gluten cross-contact. 

5. Explore new recipes.

Take advantage of the many online resources (websites, blogs, Pinterest boards, TikToks) for quick and easy gluten-free recipes.  Recipes online are free for you to use! If you don’t have access to the Internet, consider investing in a good, basic gluten-free cookbook. 

 

  Five ways to cut costs on a gluten-free diet, listed.

Gluten-free living does not have to break the bank.  By following these tips, you can turn eating gluten-free into something your food budget can handle. What are your best tips for living gluten-free on a budget?

For more ideas to cut costs with gluten-free food recipes, see our blog,  Let’s Get Cooking: Rice! Find certified gluten-free products on our website.