20 Gluten-Free Foods At Trader Joe’s
Shopping at Trader Joe’s is an adventure—one filled with unique finds, delicious flavors, and a variety of options to fit every dietary need. If you’re gluten-free, whether due to celiac disease or a personal health choice, you’ll be thrilled by the extensive selection of gluten-free items available! From soft baked goods to savory snacks, Trader Joe’s has everything you need to create delicious meals and enjoy satisfying treats without missing out on flavor. Today, we’re rounding up the best gluten-free foods at Trader Joe’s that you should add to your grocery store list!
12 Best Gluten-Free Foods At Trader Joe’s
Before we dive into the list, let’s take a moment to appreciate the benefits of gluten-free foods. Many people find that reducing gluten improves digestion, enhances energy levels, and supports overall well-being. Whether you’re strictly avoiding gluten or just looking for some tasty new options, Trader Joe’s makes it easy to shop for high-quality, naturally gluten-free foods.
What Are The Benefits Of Eating Gluten-Free Foods?
Improved Digestion
For those with gluten sensitivity or celiac disease, avoiding gluten can lead to significant digestive relief, reducing bloating, gas, and discomfort.
More Nutrient-Dense Choices
Many gluten-free options at Trader Joe’s, like brown rice and corn rice products, provide essential nutrients and fiber, making them excellent for overall health.
Blood Sugar Management
Gluten-free foods like brown rice, naturally gluten-free tortilla chips, and baked goods made with alternative flours can help regulate blood sugar levels, making them a great option for diabetics.
Reduced Inflammation
Eliminating gluten can help reduce inflammation in the body, potentially benefiting those with autoimmune conditions or chronic inflammation concerns.
Gluten-Free Foods to Avoid at Trader Joe’s
Gluten Free Breads & Sandwich Bread
1While Trader Joe’s gluten-free breads have a great texture compared to many other brands, they are still highly processed and often contain refined starches, added sugars, and gums to mimic the structure of traditional bread. These ingredients can lead to quick blood sugar spikes, making them less ideal for those looking to maintain stable energy levels and better digestion. Just because a bread is gluten-free doesn’t mean it’s a nutrient-dense choice.
A Better Swap: If you want a more nourishing gluten-free bread, look for options made with whole food ingredients like almond flour, coconut flour, or flaxseed. Brands like Base Culture or Bread Srsly offer grain-free and lower-carb alternatives that provide more fiber and healthy fats to keep you full longer.
Pizza Crusts
Trader Joe’s gluten-free pizza crusts, including the popular cauliflower crust, may sound like a healthier option, but many contain just as many refined carbohydrates as traditional pizza crusts. Many gluten-free crusts rely on rice flour, potato starch, and tapioca starch—ingredients that can spike blood sugar just like white flour. Even the cauliflower crust contains added starches and cheese, making it more of a processed alternative than a true veggie-based swap.
A Better Swap: If you’re looking for a lower-carb or more nutrient-dense pizza option, try making your own crust using almond flour, coconut flour, or a simple base of eggs and shredded cheese. You can also use a portobello mushroom or sliced eggplant as a whole-food pizza base for a more fiber-rich alternative!
Brownie Crisp
Trader Joe’s Brownie Crisp might seem like a fun, gluten-free indulgence, but these crunchy treats are loaded with sugar and refined starches. With minimal fiber or protein to balance out the sweetness, they can cause a rapid spike in blood sugar, leading to energy crashes and cravings for more sweets soon after. While they may be gluten-free, they are still a processed, sugary snack.
A Better Swap: Instead of packaged brownie crisps, try making homemade almond flour brownies sweetened with coconut sugar or monk fruit. You can also make chocolate chia pudding or energy bites using dates, cacao, and nuts for a more balanced, nutrient-rich sweet treat!
Dairy-Free Ice Cream
Trader Joe’s dairy-free ice creams are a great alternative for those avoiding dairy, but many of them still contain added sugars, gums, and stabilizers that can impact digestion and blood sugar. Some varieties, especially oat-based ice creams, are particularly high in carbohydrates, making them less ideal for those trying to manage blood sugar or reduce inflammation.
A Better Swap: Look for dairy-free ice creams with minimal ingredients, such as coconut milk-based options sweetened with dates or monk fruit. You can also make your own at home by blending frozen bananas, almond butter, and cacao powder for a naturally sweet, creamy treat.
Tortilla Chips
While naturally gluten-free, Trader Joe’s tortilla chips—especially flavored varieties like the Chili & Lime Rolled Tortilla Chips—are highly processed and fried in refined oils. These chips can be addictive due to their combination of salt, fat, and spice, leading to mindless overeating. Additionally, many flavored options contain artificial additives and preservatives that aren’t ideal for long-term health.
A Better Swap: If you’re craving something crunchy, opt for baked plantain chips, homemade kale chips, or grain-free tortilla chips made with cassava flour like Siete. Pair them with guacamole or hummus for a snack that’s more balanced and nutrient-dense.
Pumpkin Bread & Baked Goods
Trader Joe’s gluten-free pumpkin bread and other baked goods might seem like a seasonal must-have, but they are often loaded with sugar, refined starches, and preservatives. Many gluten-free baked goods rely on high-glycemic ingredients like white rice flour and potato starch, which can spike blood sugar just as much as regular flour-based treats.
A Better Swap: Instead of store-bought gluten-free pumpkin bread, try making your own using almond flour, coconut flour, or oat flour with natural sweeteners like maple syrup. Brands like Simple Mills also offer lower-sugar, grain-free baking mixes that are a better alternative to processed gluten-free sweets.
Soft Baked Cinnamon Coffee Cake
While the name might sound like a delicious treat, Trader Joe’s Soft Baked Cinnamon Coffee Cake is an example of how gluten-free doesn’t always mean healthy. Many gluten-free baked goods, including this one, contain added sugars, refined flours, and artificial ingredients that can contribute to inflammation and blood sugar spikes. It’s easy to assume that a gluten-free label makes a product a better choice, but highly processed gluten-free sweets can be just as problematic as their conventional counterparts. Instead of reaching for sugary, processed gluten-free baked goods, opt for a lower-sugar, nutrient-dense alternative.
Brands like Stellar Eats and Simple Mills offer gluten-free baking mixes made with almond flour, coconut sugar, and other wholesome ingredients. Or, try making a homemade cinnamon coffee cake with naturally gluten-free ingredients like almond flour, eggs, and a touch of maple syrup for a balanced treat.
Mac and Cheese
Trader Joe’s gluten-free mac and cheese is a great option for those avoiding gluten, but like most comfort foods, it’s still heavy on refined carbs and light on fiber and protein. While it’s a convenient choice, enjoying it as-is can lead to quick blood sugar spikes and leave you feeling hungry soon after.
Instead of eating it alone, try boosting the fiber and protein to make it a more nourishing meal. Add one to two bags of frozen broccoli or cauliflower rice to increase fiber and volume while reducing the overall carb content. For extra protein, mix in some ground turkey or shredded chicken, turning this classic comfort food into a more blood sugar-friendly, satisfying dish. This way, you still get to enjoy the convenience of Trader Joe’s gluten-free mac and cheese while making it a more well-rounded and nutritious meal!
The Best Gluten-Free Items at Trader Joes
Lentil and Chickpea Pasta
Trader Joe’s offers a variety of gluten-free pasta options, including brown rice pasta, which holds up beautifully in any dish but, if you’re looking for a boost of fiber and protein then the red lentil and chickpea pastas are great protein-packed gluten-free alternatives.
Gluten-Free, Organic Rolled Oats
Trader Joe’s Gluten-Free Rolled Oats are a hearty, certified gluten-free staple perfect for oatmeal, baking, and homemade granola. Use them to make overnight oats, oat flour for gluten-free baking, or even a crunchy oat crumble topping for desserts.
Dried Watermelon
A naturally sweet, chewy snack that provides a refreshing, delicious flavor without added sugars. Perfect for on-the-go or as a satisfying alternative to traditional fruit snacks.
Vegan Basil Pesto
Trader Joe’s Vegan Basil Pesto is a must-have for plant-based and gluten-free eaters alike! Made with simple, high-quality ingredients like basil, cashew butter, and garlic, this dairy-free pesto is rich, creamy, and full of fresh flavor. Toss it with gluten-free pasta, drizzle it over roasted veggies, or spread it on a sandwich for an instant flavor boost.
Almond Flour Tortilla
If you’re looking for a soft and delicious gluten-free wrap, Trader Joe’s Almond Flour Tortillas are a game-changer. These grain-free tortillas have a mild, slightly nutty flavor and a sturdy texture that makes them perfect for tacos, wraps, or even crispy quesadillas. Warm them up in a pan for the best texture, and fill them with your favorite proteins and veggies for a satisfying, gluten-free meal.
Dark Chocolate bar
A rich source of antioxidants, dark chocolate (70% cacao or higher) can support heart health and reduce inflammation. Enjoy a square as a satisfying treat, or pair it with nuts and berries for a balanced snack! Look for bars with minimal ingredients and low added sugar for the best benefits.
Don’t Forget About Delicious Basics; these are naturally Gluten-Free! Some of the best gluten-free finds at Trader Joe’s are naturally free of gluten—no substitutions needed! Stock up on peppery arugula for nutrient-packed salads, and creamy avocados for the perfect topper. Don’t forget crunchy jicama sticks, juicy Medjool dates, and protein-packed organic canned beans for easy, wholesome meals. These simple staples make gluten-free eating both effortless and delicious!
Peppery Arugula
This leafy green is rich in antioxidants and adds a zesty kick to salads, sandwiches, and grain bowls. Pair it with lemon juice and olive oil for a light and flavorful dressing.
Creamy Avocados
A nutrient powerhouse loaded with heart-healthy fats, fiber, and potassium. Enjoy them sliced on toast, blended into smoothies, or mashed into guacamole.
Crunchy Jicama Sticks
A hydrating, fiber-rich root vegetable that’s great for dipping in hummus or adding to salads for extra crunch.
Juicy Medjool Dates
A naturally sweet treat that can be enjoyed on their own, stuffed with nut butter, or blended into energy balls for a quick snack.
Organic Canned Beans
Black beans, chickpeas, and lentils are excellent sources of plant-based protein and fiber. Use them in soups, stews, salads, or homemade veggie burgers.
Brown Rice Pasta
holds up great for both warm traditional comfort dishes and a cold pasta salad in the summer
By incorporating these naturally gluten-free foods into your meals, you can enjoy a variety of textures and flavors while fueling your body with wholesome ingredients. Whether you’re looking for quick snacks, salad toppers, or protein-rich staples, these simple foods make gluten-free eating both effortless and delicious!
Easy Gluten-Free Recipe: Trader Joe’s Gluten-Free Pasta with Roasted Veggies
If you’re looking for a quick and nutritious gluten-free meal, try this simple recipe using some of Trader Joe’s best gluten-free ingredients.
Ingredients:
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1 package Trader Joe’s gluten-free pasta (brown rice pasta or any preferred variety)
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1 zucchini, diced
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1 red bell pepper, sliced
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1 cup cherry tomatoes, halved
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2 tbsp olive oil
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1 tsp garlic powder
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½ tsp red pepper flakes (optional)
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Salt and pepper to taste
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½ cup shredded Parmesan cheese (or dairy-free cheese alternative)
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1 tbsp fresh basil, chopped
Instructions:
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Preheat the oven to 400°F. Line a baking sheet with parchment paper.
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Toss the zucchini, bell pepper, and cherry tomatoes with olive oil, garlic powder, salt, and pepper. Spread evenly on the baking sheet and roast for 20-25 minutes until tender.
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While the veggies roast, cook the Trader Joe’s gluten-free pasta according to package instructions. Drain and set aside.
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In a large bowl, toss the cooked pasta with the roasted vegetables, red pepper flakes, and shredded Parmesan cheese.
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Garnish with fresh basil and serve warm. Enjoy a delicious, gluten-free meal in under 30 minutes!
This is a recipe to keep in your back pocket for holidays and parties as it comes together so easily and is delicious while being naturally gluten-free. It’s so decadent, no one will know there’s no flour or gluten involved!
Easy Gluten-Free Dessert: Trader Joe’s Brownie Crisp Ice Cream Sandwiches
For a fun and indulgent gluten-free dessert, try this easy recipe using Trader Joe’s brownie crisp and dairy-free ice cream.
Ingredients:
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1 package Trader Joe’s Brownie Crisp
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1 pint Trader Joe’s dairy-free ice cream (choose your favorite flavor)
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½ cup chocolate chips (optional, for dipping)
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1 tbsp coconut oil (if dipping in chocolate)
Instructions:
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Scoop about 2 tablespoons of dairy-free ice cream onto a piece of brownie crisp.
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Gently press another brownie crisp on top to create a sandwich.
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For an extra indulgent treat, melt chocolate chips with coconut oil and dip half of the ice cream sandwich into the melted chocolate.
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Place the sandwiches on a baking sheet and freeze for 20-30 minutes to firm up.
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Enjoy immediately or store in the freezer for a grab-and-go treat!
If you’re looking for more ways to stock your pantry with nutritious finds, check out this guide to Trader Joe’s high-protein foods and this list of Trader Joe’s low glycemic foods.
Next time you shop at Trader Joe’s, don’t forget to grab these delicious gluten-free foods! Whether you’re gluten-free by necessity or just exploring new options, Trader Joe’s makes it easy and delicious. Try out the recipes included in this post, and let me know your favorites in the comments! Want more Trader Joe’s finds and healthy meal ideas? Subscribe to my newsletter for exclusive tips and recipes, or Book a discovery call with me today!
