If you have food allergies and are preparing for emergencies or natural disasters, here are gluten free dairy free pantry staples to consider keeping in your kitchen. We’ve included a printable staples list and 60+ gluten free and dairy free recipes using pantry staples!
Pantry staples, pantry essentials, kitchen staples
Hey friends! With the recent changes in our world’s health climate and economic difficulties, I decided to put off some of my scheduled posts and add a few that people could really use right now.
Even when things feel like they’re spinning out of control, it’s important to take a step back and look at things objectively to better prepare for your needs.
Living with food allergies presents some unique circumstances with preparing for emergencies! The typical stock-up on ramen and mac and cheese doesn’t work for most people with food allergies, so we put together a list of allergy friendly pantry staples for you!
Our list of gluten free dairy free pantry staples is also downloadable and printable so you can take it with you to the store.
We also included a great list of recipes that you can make with allergy friendly kitchen staples! Keep reading for your list and the recipes that follow ❤️
Gluten free and dairy free pantry staples
Here’s a list of gluten free and dairy free pantry staples that are great to keep on hand for national health emergencies, weather emergencies, etc.
When you’re preparing your pantry for emergencies, it’s best to focus on whole foods and staple items first and then packaged foods, snacks, and treats second.
Most of these items listed are also soy free and nut free as well depending on what brand you’re choosing, so they are great items to have if you have multiple food allergies.
PLEASE REMEMBER WHEN YOU’RE PREPARING FOR EMERGENCIES NOT TO HOARD OR STOCKPILE BEYOND YOUR NEEDS! BE CONSIDERATE OF OTHERS AND LEAVE SOMETHING FOR OTHER FAMILIES.
I included Amazon links for most of these items so in case you can’t find these in local stores during times of panic buying, you can hopefully find them on Amazon!
Just remember to check the ingredient labels on all of the items I’ve linked. I’ve linked brands that I often buy, but I can’t vouch for changed ingredients, cross contamination of nuts, or labeling discrepancies, so do your due diligence before buying items I’ve linked here.
Sign up for our weekly email newsletter and get our free printable pantry staples list!
Also note that this list isn’t comprehensive, you may have personal needs that aren’t included in this list!
- Canned coconut milk
- Canned coconut cream
- Powdered coconut milk
- Powdered rice milk
- Shelf stable non-dairy milk (whatever fits your food allergies)
- Gluten free all purpose flour
- Sorghum flour if you can’t have rice flour
- Gluten free bread or roll you can freeze* (BFree is great if you can find it locally since it’s not often online)
- Canned fruit
- Canned tuna (look for very low sodium varieties without vegetable broth, which contains soy if you have soy allergies)
- Canned chicken (look for ones with few additives)
- Canned vegetables (check labels for allergens)
- Gluten free dairy free crackers (we also have cracker recipes to make some!)
- Gluten free dairy free cereal
- Gluten free oats (rolled, quick, or steel cut)
- Cooking oil
- Baking essentials (salt, baking powder, baking soda)
- Ground flaxseed (if you use this for baking as an egg replacement)
- SunButter (or other nut and seed butters that fit your allergies)
- Dry beans or canned beans (an Instant Pot or other pressure cooker is a great way to cook dry beans!)
- Dry, uncooked rice
- Instant rice or precooked rice
- Cream of rice cereal
- Instant potatoes
- Freeze dried fruits
- Freeze dried vegetables
- Jerky or meat sticks
- Trail mix
- Dried fruit
- Canned or shelf stable broths/stocks
- Canned or shelf stable soups
- Gluten free pasta
- Canned pumpkin
- Frozen vegetables*
- Frozen fruit*
- Frozen potatoes*
- Frozen meats and poultry*
*Skip frozen food items if you’re stocking up for bad weather where you might lose power.
For natural disasters where you can potentially lose power, stick with kitchen staples like canned food items, dry rice, canned beans, or freeze dried items that don’t rely on refrigeration or freezing.
Gluten Free Dairy Free Pantry Staple Recipes from The Fit Cookie
Allergy Friendly Kitchen Staple Recipes from Around the Web
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist