The Complete Gluten-Free Substitution Cheat Sheet (Save This!)

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By Check Gluten Team β˜…β˜…β˜…β˜…β˜… Published Mar 12, 2026 Β· Last reviewed Apr 2026

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Every swap you'll ever need in one place. Flour, pasta, bread, soy sauce, beer, and 40+ more β€” what to use instead and where to buy it.

The Complete Gluten-Free Substitution Cheat Sheet (Save This!)

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Going gluten-free doesn't mean giving up the foods you love. It means swapping them. This cheat sheet covers every common swap you'll need.


Bookmark this page. Print it. Stick it on your fridge. You'll thank yourself later.


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🌾 Flour Substitutions


Instead of...Use...Best forNotes
All-purpose flourBob's Red Mill 1-to-1 GF FlourEverythingCup-for-cup swap. Easiest option
All-purpose flourAlmond flourCookies, cakesAdds moisture & nutty flavor. Use 25% less
All-purpose flourCoconut flourPancakes, muffinsVery absorbent β€” use 1/4 the amount + extra eggs
All-purpose flourOat flour (certified GF)Cookies, pancakesBlend GF oats in a blender to make your own
Bread flourGF bread flour blendBread, pizza doughNeeds xanthan gum if not included
Self-rising flourGF flour + 1.5 tsp baking powder + 1/4 tsp salt per cupBiscuits, quick breadsMix your own
Cake flourGF flour - 2 tbsp per cup + 2 tbsp cornstarchCakesLighter, more tender result

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🍝 Pasta & Noodles


Instead of...Use...Where to buy
Wheat pastaBarilla GF pastaAny grocery store
Wheat pastaJovial brown rice pastaBest texture β€” holds up like wheat pasta
Wheat pastaBanza chickpea pastaHigher protein option
Ramen noodlesRice noodles or Lotus Foods GF ramenMost grocery stores
Egg noodlesGF egg noodles or wide rice noodlesSpecialty section
CouscousQuinoa or cauliflower riceUse as same side dish

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🍞 Bread & Wraps


Instead of...Use...Best option
Sandwich breadCanyon Bakehouse GF breadBest taste & texture
Sandwich breadSchar GF breadWidely available
Burger bunsCanyon Bakehouse GF bunsOr use lettuce wraps!
Flour tortillasCorn tortillasCheck label β€” some contain wheat
WrapsLarge lettuce leaves or GF wrapsSiete brand makes great GF tortillas
Pizza doughCapello's GF pizza crustFrozen section
BreadcrumbsGF breadcrumbs or crushed rice cerealIan's GF breadcrumbs

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πŸ§‚ Sauces & Condiments


Instead of...Use...Why
Soy sauceTamari (GF soy sauce)Regular soy sauce is ~50% wheat
Worcestershire sauceGF Worcestershire (Lea & Perrins is GF in US)Check label β€” varies by country
Malt vinegarApple cider vinegar or white vinegarMalt = barley = gluten
Regular BBQ sauceCheck label or make your ownSome brands use wheat
Teriyaki sauceGF teriyaki or make with tamariRegular uses soy sauce (wheat)
GravyThicken with cornstarch or GF flourRegular uses wheat flour
Cream soups (for casseroles)Make your own: butter + GF flour + broth + creamCanned cream soups usually contain wheat

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🍺 Drinks


Instead of...Use...Notes
BeerGF beer (Glutenberg, Ground Breaker)Made from sorghum/rice/millet
BeerHard ciderNaturally GF
BeerSeltzers (White Claw, Truly)All GF
Malted milkshakesRegular milkshakes (no malt)Malt = barley

Most wine, spirits (vodka, gin, tequila, rum), and cocktails are naturally GF. Avoid anything with malt liquor.


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πŸ₯£ Breakfast


Instead of...Use...
Regular oatmealCertified GF oats
Wheat cerealGF cereal (Chex, Nature's Path)
Pancake mixGF pancake mix or use GF flour
GranolaPurely Elizabeth GF granola
ToastGF bread, toasted in a dedicated GF toaster

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πŸͺ Baking


Instead of...Use...Notes
Wheat flourGF 1-to-1 flour blendCup-for-cup swap
Xanthan gum (if not in flour)Add 1/2 tsp per cup of flourBinds like gluten does
Regular baking powderCheck label β€” most are GFSome contain wheat starch
Graham crackersGF graham crackersFor pie crusts, s'mores
OreosGF Oreos (Glutino)For cheesecake crusts

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πŸ₯˜ Cooking


Instead of...Use...
Flour for thickening saucesCornstarch (1:2 ratio β€” use half the amount)
Flour for thickening soupsArrowroot powder or potato starch
Flour for breadingRice flour + cornstarch combo
Panko breadcrumbsCrushed GF cereal or GF panko
CroutonsGF croutons or toasted GF bread cubes

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The Golden Rules of GF Substitution


  • 1-to-1 GF flour blends are your best friend β€” they work in almost every recipe
  • Add moisture β€” GF baking needs extra egg, butter, or yogurt
  • Don't over-mix β€” no gluten = no need to develop it
  • Rest the batter β€” 10-15 minutes before baking
  • Cornstarch for sauces β€” works better than GF flour for thickening

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    Bob's Red Mill GF Flour

    Essential GF pantry staple

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    Canyon Bakehouse GF Bread

    Best-tasting GF bread

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    Barilla GF Pasta

    Closest to regular pasta taste

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    About the Author

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    Sarah Mitchell

    Lead Content Writer & Nutritionist, B.S. Nutrition Science

    Sarah was diagnosed with celiac disease in 2018 and writes evidence-based guides combining clinical nutrition knowledge with 6+ years of personal gluten-free living experience. All health content is medically reviewed by our advisory team.

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    Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or a registered dietitian before making dietary changes related to celiac disease or gluten sensitivity. Read full disclaimer.

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