Top 10 Gluten Free Swaps

If you are working hard to improve your overall health and quality of life, one thing you need to start doing if you haven’t yet is to start to remove gluten from your life.

And this doesn’t mean you should go run out and buy the gluten-free version of your favorite foods. If you are eating processed foods and pick up the gluten-free version, this doesn’t make it healthier and can even make them more unhealthy as companies try to replace the gluten with even more harmful ingredients.

The best way to avoid gluten is to eat a diet of whole foods, just like most of the foods we put on our Custom Meal Plans. If you are trying to avoid gluten, just let us know, and we’ll make sure to make you a plan that is entirely gluten-free, yet still full of fantastic tasting meals that will get you to your goals.

But, because gluten is naturally occurring, eating all natural foods and grains can still contain gluten.


  1. Pasta – Who doesn’t like pasta? It’s it always one of the top foods that people miss when they start eating healthy and when they cut out gluten, so the best thing to do is to find something to replace it. Just because you are living a better lifestyle that is healthier, doesn’t mean you can never have pasta again if you replace the noodles with better ingredients.

Swap – Zoodles (zucchini strings) and spaghetti squash are great alternatives to gluten-filled past. They taste great with marinara sauce and protein toppings, but you don’t get the gluten and instead get a nice serving of vegetables.

  1. Bread – Bread is everywhere and if you’ve made the switch to gluten-free, or even just eating better, this may be the food you miss because we use it everywhere. Often, you are served bread before a meal, you eat toast for breakfast, or you eat it with your hamburger. Some people include bread in every single meal that they eat, even though it isn’t good for us.

Swap – Sweet potato toast is the perfect replacement for your morning breakfast. Just slice your sweet potatoes, so the slices are ¼ inch thick and place in the toast, allowing them to cook until they are cooked through. You may need to toast them 3-4 times until they are done, but then just put butter, almond butter, or avocado on it.

  1. Flour – Most traditional flour is made from wheat, which contains gluten. Flour is a top ingredient in baked goods and some dishes.

Swap: Almond flour – Almond flour is a great alternative to flour made of wheat. It is easy to use and does not contain gluten, so it is the perfect swap!

  1. Tortillas – So how can you have Taco Tuesday without tortillas?

Swap – Lettuce or use cassava and coconut tortillas! Lettuce cups or pieces of chard are a great alternative to gluten-filled tortillas, or if you really want a tortilla, go with a cassava and coconut tortilla.

  1. Salad Dressings – Too many salad dressings have gluten in them, as they are put in as a thickening agent. Unless your dressing is all natural AND gluten-free, you may want to think twice.

SwapHomemade salad dressings are the best. Not only can you control everything that is put it in, but you can be sure it will be gluten-free.

  1. Granola – Granola is not a product that you regularly see and automatically think gluten, but because most granola contains a lot of oats, it is often contaminated by gluten. When purchasing granola, be sure you grab one that is gluten-free.

Swap – All natural granola that is gluten-free, or make your own granola using gluten-free oats, or just make it oat-free.

  1. Oatmeal – While oats themselves do not contain gluten, they are typically processed in the same facility as wheat. This means that oats have a high rate of contamination and if you have celiac disease or a gluten allergy, this can be problematic. 

Swap – Swap your oatmeal for gluten-free oats and make your oatmeal from scratch. These can be processed in a facility that is contaminated with gluten. When buying your oats, make sure that they say they are gluten-free. If you are unsure about the product, reach out to the company to make certain.

  1. Crackers – Most crackers that are sold on the shelves contain gluten, and those that don’t are usually so heavily processed to the point where you shouldn’t be eating them. Try something all natural and gluten-free.

SwapMary’s Gone Crackers are a great alternative to traditional crackers and are made with all organic ingredients, plus they are also vegan!

  1. Cookies – If you haven’t switched to whole foods yet, then you are probably eating cookies made with gluten. This is also the case with any baked goods that may be made with flour.

Swap – Try making your own cookies from almond flour or other, natural, gluten-free ingredients. This way you know just what is in them.

  1. Cereal – Most of us grew up on cereal, and if you have kids, you may be feeding it to them as well. There are so many things wrong with the fun packs of cereals that line the shelves at the grocery store, as they contain a lot of artificial ingredients, tons of sugar, and a lot of gluten. Even natural cereal without the added sugars still may contain gluten.

Swap – Gluten-free rice cakes are a great alternative to traditional cereal. They come gluten-free, and it is so easy to turn it into a delicious cereal. Just break up the rice cakes, add some almond milk and banana. And, if you want extra flavor and protein, this tastes great with Organic Vegan Protein Superfood.  

If you are on our Custom Meal Plans, many of these foods may be familiar to you as we try to limit the amount of gluten on our meal plans, with the only exception being Ezekiel bread if you really want to have bread on your plan. Otherwise, just let us know you want a gluten-free meal plan, and we can turn both the Custom Meal Plans and our Shred Fast meal plans into an entirely gluten-free diet.

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