With our current Coronavirus pandemic situation, I thought it’d be appropriate to share a gluten-free emergency pantry grocery list.

Current recommendations suggest you stay stocked up with enough non-perishable foods to be able to feed your family for 2 weeks. This recommendation can seem overwhelming but let me help guide you through it.

p.s. if you are worried about buying the food as you’re unsure if you’ll need it, remember it’s better safe than sorry. Worse/Best case, you can enjoy these foods into your meals after everything has blown over.


  • Strongly consider vegetables you might find in a root cellar, like potatoes, sweet potatoes, onion, spaghetti squash, and acorn squash.
  • Save and rely on less shelf-stable fresh produce for situations where you know you’ll be able to make it to the grocery store in the next few days, if you need to.
  • Remember that when stocking up for a quarantine, you want to make sure you’re stocking up on non-perishable foods. You want to make sure that when you’re stuck at home, you have enough food that won’t spoil anytime soon to fuel you and your family.
  • You might consider fresh fruits and vegetables if the frozen and canned food aisles are empty as you can freeze produce for future use.

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Pantry foods

  • Canned Foods: think canned beans, vegetables, tuna in just water or oil, chicken, etc. Make sure that you’re reading the labels and making sure everything you’re buying is gluten-free and safe. If you need some guidance, check out my blog post “Are Canned Foods Gluten-Free” where I walk you through a label reading case study.
  • Condiments and Sauces: think ketchup, mustard, BBQ sauce, mayo, peanut butter, pasta sauce, salsa, and anything else that might help you spice up your meals and make eating your pantry based meals more enjoyable.
  • Dry Goods: think gluten-free pasta, dried beans, gluten-free flour blends and baking mixes, rice, and gluten-free certified oats (if you tolerate them).
  • Drinks: stock up on the drinks you enjoy like coffee, hot cocoa, tea, juice, and more. Think Shelf-stable milks to use to restock your fridge as you run out. Think powdered milk, almond milk, coconut milk, and other non-dairy alternatives.
  • Snacks: stock up on shelf-stable gluten-free snacks like chips, dried fruit, nuts and seeds, and jerky. Check out my favorite Gluten-Free Snacks on Amazon for more inspiration – bonus, you can order all these snacks and have them delivered to your home without having to venture out into the grocery store madness. *Note that any purchase made from my Amazon link with provide me with a small commission at no extra cost to you.

Freezer Foods

  • Think frozen meats, fruit, and vegetables to add to your meals.
  • Consider frozen treats like popsicles and ice-cream (just make sure they are gluten-free).
  • Consider gluten-free pre-made meals and frozen pizzas.
  • Consider buying gluten-free cheese and freezing some for future use (check out how to freeze and use frozen cheese here).

Household and Hygiene items:

  • Soap, hand sanitizer, and disinfectants. Make sure you stock up on gluten-free soap, hand sanitizer, and disinfectants. Most of these products are safe but if you’re unsure, do your research. Dawn soap, for instance, is an excellent gluten-free soap to use during this time, and remember the CDC recommends using soap over hand sanitizer when you can. Purell hand sanitizer was tested to be at safe levels for those with celiac disease by the gluten-free watchdog.
  • Tissues in case you wind up with a stuffy/runny nose related to the cold, allergies, or whatever.
  • Toilet paper because you need to wipe your butt with something.
  • Paper towels for cleaning.
  • Body wash, shampoo, conditioner, toothpaste, mouthwash, etc. Make sure you stocked up on all of your toiletries, and if you’re trying to use gluten-free products, check out my Amazon page featuring some of my gluten-free beauty product favorites.
  • If you’re a woman, or there are women in your home, make sure you’re stocked up on pads and tampons.

Health Supplies

  • Well stocked first aid kit to handle any accidents that might occur at home.
  • A 30-day supply of prescription medications if you can so that you know you’ll be stocked and ready if you need to be quarantined for 2 weeks.
  • Water filters/filtering pitchers because the grocery stores are running out of bottled water and filtering your own water is better for the environment anyway.

Hopefully, this list was helpful in preparing you for a 2-week stay at home. Be gentle with yourself over the upcoming weeks and don’t forget to practice self-care. It’s important now more than ever!

Let me know in the comments what you’re stocked up on!

Inspired by the USA Today Article: “Everything you need at home if you are quarantined—and what you don’t

This article contains affiliate links.

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