Vegan Gluten-Free: How to Eat Plant-Based Without Gluten

Have you ever stood there frozen at a restaurant, grocery store or potluck, frantically scanning the options with rising panic as you wonder: “What on Earth can I eat?!?”

Well, odds are, if you have just started following a vegan and gluten-free diet, this has happened to you at least once. 

We get it, eating both vegan and gluten-free can feel like an overwhelming decision process every time you go to eat, but it doesn’t have to be! As dietitians, we will break down everything you need to know so you can get back to enjoying food choices with ease. 

What Does Vegan and Gluten-Free Mean?

What Is a Vegan Diet?

A vegan diet excludes all animal- derived products, including:

• Meat
• Fish and seafood
• Dairy products
• Eggs
• Honey

People may choose a vegan lifestyle for ethical, environmental, cultural, or health reasons.

What Is a Gluten-Free Diet?

A gluten-free (GF) diet excludes gluten, a protein found in:

• Wheat 
• Barley
• Rye
• Triticale

People may follow a GF diet due to:

• Celiac disease
• Gluten intolerance
• Lifestyle/ personal reasons 

Can You Be Both?

Yes! It is possible to follow both a vegan and GF diet while meeting your nutrition needs. With the right food choices, as well as guidance from a dietitian, you can enjoy a healthy, nutritious and tasty diet!

Foods That Are Naturally Vegan and Gluten-Free

Another nugget of good news: following this diet does not require you to buy expensive products or take a trip to a fancy health food store. By focusing on foods that are naturally vegan and gluten-free, it can actually make eating simpler, more nutritious, and often more affordable! 

Fruits and Vegetables

All raw fruits and vegetables are naturally vegan and gluten-free. They provide us with essential vitamins, minerals, antioxidants and fiber. 

Some great options include:

• Berries
• Apples
• Bananas
• Leafy greens
• Sweet potatoes
• Carrots

Legumes

We like to say that legumes are the cornerstone of vegan diets as they are an excellent source of plant-based protein, fiber and other key nutrients. 

 And, you can add them to just about anything!  

Examples include:

• Lentils
• Chickpeas
• Beans (black, kidney, white, soy)
• Peas
• Peanuts

Gluten-Free Whole Grains

It may feel tempting to omit grains altogether to avoid gluten, but they are still an essential part of your diet as they provide complex carbohydrates, fibre, and important vitamins and minerals.

The good news is that there are still plenty of grain options that are naturally GF including:

• Quinoa
• Rice
• Millet
• Buckwheat
• Amaranth
• Sorghum
• Oats*

* Be sure to choose certified GF oats if you need to avoid cross-contamination.

Nuts and Seeds

Looking for an easy nutrition and flavour boost? Nuts and seeds are your answer! 

They are packed with healthy fats, plant-based protein, and plenty of minerals while also being a tasty crunch that can be sprinkled onto anything!

Some options include:

• Almonds
• Walnuts
• Cashews
• Chia seeds
• Hemp hearts
• Pumpkin seeds

Soy Foods

Soy foods can be excellent staples as they are rich in high-quality plant-based protein and work in everything from stir-fries to smoothies. 

Options include:

• Tofu
• Tempeh*
• Edamame
• Textured vegetable protein (TVP)* 
• Soy milk

*Make sure they are certified GF as some will have gluten added

Foods to Double-Check for Hidden Gluten

Eating both vegan and gluten-free can take a little extra planning. Although many plant-based foods are naturally gluten-free, sources of gluten can sometimes be hidden in packaged or processed foods, so it’s important to know what to look for. 

Plant-Based Meat Alternatives

Some products use gluten-containing ingredients to improve texture, including:

• Veggie burgers
• Vegan sausages
• Tempeh
• Textured vegetable protein 

Flavoured and Prepared Foods

Gluten may be added to foods that are otherwise naturally gluten-free, such as:

• Flavoured tofu or tempeh
• Marinated beans and legumes
• Prepared salads and side dishes

Sauces and Condiments

Common sources of hidden gluten include:

• Soy sauce
• Teriyaki sauce
• Marinades
• Gravies
• Salad dressings

A dietitian can help take the guesswork out of eating gluten-free by teaching you how to read labels, recognize hidden sources of gluten, and make food choices with confidence. 

Meal Ideas for a Vegan and Gluten-Free Diet

It’s easy to worry that a vegan, gluten-free diet will be restrictive and repetitive. 

In reality, there’s a wide variety of foods you can enjoy, making it possible to eat balanced, satisfying meals without feeling like you’re missing out. 

Breakfast Ideas

• Chia seed pudding with berries, and GF granola
• Easy Strawberry Overnight Oats
• Tofu scramble with vegetables and GF toast

Lunch Ideas

• Vegan Mediterranean Salad
• Rice bowl with TVP, edamame, and vegetables
• GF burrito filled with beans and vegetables

Dinner Ideas.

• Vegan Pad Thai with Tofu in Peanut Sauce 
• Black Bean Stuffed Sweet Potato 
• Easy lentil coconut curry 

Snack Ideas

• Hummus with vegetables
• Trail mix
• Fruit with nut butter
  

Tips for Eating Vegan and Gluten-Free

Following a vegan and gluten-free diet can be much easier with a little planning.

Here are some tips for success:

• Focus on whole, naturally GF plant foods
• Swap out soy sauce with tamari or coconut aminos.
• Keep staples such as quinoa, rice, beans, lentils, nuts, and seeds on hand for quick and easy meals
• Meal prep basics (proteins, grains, and vegetables) to make meals easier throughout the week 
• Bring food/pack a snack when attending social events, having something on hand can help you feel prepared.

If you’re feeling overwhelmed, a registered dietitian can help you find practical strategies that fit your routine and make eating less stressful. 

The Bottom Line

Following a vegan and gluten-free diet can feel overwhelming at first, but it can absolutely be both nutritious and enjoyable. 

If you’d like some extra support or you’re wondering whether you’re getting the nutrients you need, we’re here to help. Together, we can build a personalized plan that works for your lifestyle, preferences, and goals so you never have to freeze in a grocery store again. 

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