You CAN Eat a Gluten-Free Vegan Diet

Gluten = a protein found in wheat, barley, and rye (and ingredients made from them). Vegan doesn’t automatically mean gluten-free—but there’s a big overlap. If you’re reducing or avoiding gluten, here are simple ways to make it work on a plant-based diet.

Quick rules of thumb

Naturally GF staples: vegetables, fruits, beans, lentils, tofu/tempeh (check marinades), nuts & seeds, potatoes, corn, rice.

Read every label: sauces, dressings, gravies, broth bases, seitan, veggie burgers, soy sauce, and licorice can hide wheat.

“Wheat-free” ≠ gluten-free: it may still contain barley or rye.

Oats: choose certified gluten-free (ideally “purity protocol”) to avoid cross-contact.

U.S. GF label: products must test under 20 ppm gluten.

Pantry all-stars (naturally GF grains)

Quinoa – complete protein, cooks fast, works in bowls, salads, and breakfast “porridge.”

Buckwheat – despite the name, it’s wheat-free; great as groats, soba (100% buckwheat), or flour for pancakes.

Rice – white, brown, jasmine, basmati, and sticky rice are all GF; double-check flavored rice mixes.

Millet & Sorghum – mild flavor; swap into grain bowls or grind into flour for baking.

Cornmeal/Polenta – cozy, budget-friendly base; delicious with saucy beans and greens.

Amaranth & Teff – tiny grains, big nutrition; lovely in warm cereals and breads.

Eating out (or ordering in)

Ask about shared fryers, soy sauce vs. tamari, and breaded add-ons.

Keep a go-to order (rice + beans + veggies + avocado rarely misses).

For desserts, fruit compotes, chocolate-dipped strawberries, or sorbets are easy GF wins.

A super-simple GF day

Breakfast: warm GF oats or quinoa with berries & nut butter.

Lunch: chopped salad over brown rice with chickpeas & lemon-tahini.

Dinner: stir-fried veggies & tofu over jasmine rice.

Snack: trail mix or hummus with veggies & corn chips.

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