Gluten FreeThis budget friendly gluten free meal plan will show you how to create delicious and healthy gluten-free meals, without spending a fortune on the ingredients. Making gluten-free meals on a tight grocery budget is possible!
The great thing about this budget friendly gluten free meal plan is that all of the recipes here can be created for an average cost of 5 dollars per person, per day. Yes, seriously! So, for example, if you’re feeding a family of four people, you’ll need a grocery budget of $20 per day for 5 days ($100 for the week) to buy all of the ingredients to make all of the meals in this meal plan for 5 days. And if you utilize leftovers, then this can easily stretch through the entire week!
Are you muttering under your breath?
How on earth can I make three healthy, gluten free meals for one person on just 5 dollars?
It’s possible because none of these recipes use crazy expensive ingredients. Just wholesome, healthy, real food. Watch the magic, friends!
Disclosure: Throughout this budget friendly gluten free meal plan, I will be linking to some of my favorite ingredients to use when making the recipes. They’re affiliate links, so if you click through and make a purchase, it won’t cost you any additional money, but I’ll make a few cents off of the sale. I use the money to help run this website, which lets me put even more healthy and delicious recipes into your hands. So, thank you in advance for supporting Cotter Crunch!
At the bottom of this post, I’ll include a grocery shopping list with all of the ingredients you’ll need to make these meals.
Budget Friendly Gluten Free Breakfast Recipes
Easy Apple Sausage Breakfast Bake (Gluten Free)
Smashed Mexican Beans Avocado Toast (Vegan Friendly)
Flourless Carrot Cake Yogurt Pancakes
Budget Friendly Gluten Free Brunch and Lunches
Healthy Veggie Stuffed Baked Egg Boats
Quick Pineapple Paleo Cauliflower Fried Rice (With Extra Protein)
If necessary, omit the jerky to save on grocery costs, or use ground turkey!
Budget Friendly Gluten Free Dinners
Garlicky Green Crock-Pot Chicken and Lentils
Indian Spiced Baked Potato Egg Foil Packets (Paleo Friendly)
Easy Southwest Black Beans Polenta Casserole (Vegetarian)
Mexican Style One Pot Beans (Vegetarian Option)
Budget Friendly Gluten Free Snacks
No Baked Loaded Oatmeal Cookie Energy Bites
Easy Chimichurri White Bean Hummus
Apple Pie Peanut Butter Mug Cake (Vegan, Grain Free)
Budget Friendly Gluten Free Meal Plan Grocery Shopping List
Money saving tip – Buy the dirty dozen produce organic, the rest can be bought non-organic.
- Gluten-free maple or apple sausage – we use Al Fresco brand fully cooked chicken sausage breakfast links.
- 1.5 lbs boneless skinless chicken breasts
- Non-GMO polenta or cornmeal
- Butter or nondairy butter
- 4 ounces shredded Monterey jack cheese
- Maple syrup or honey
- Gluten free rolled oats
- Gluten-free buttermilk pancake mix
- 15 eggs
- 6-7 slices gluten-free bread
- Dried pinto beans
- 1 can organic cooked black beans
- 1 can organic cooked white beans
- 1 cup unsweetened almond milk
- 2 tablespoons walnuts
- red wine vinegar
- apple cider vinegar
- sesame oil
- 8 cloves of garlic
- 1 red chili pepper or jalapeno pepper
- 1 large yellow or white onion
- 1 shallot
- 2/3 cup chopped green onions (scallions)
- red pepper flakes
- Smoked or regular paprika
- cilantro
- cumin
- chili powder
- garlic powder
- oregano
- 1 rosemary sprig or 1 tsp dried herb of choice
- 1 bunch flat leaf parsley
- 1/2 cup packed basil leaves
- 3 mint leaves
- curry powder
- 1 cup roasted red peppers or roasted chile peppers
- 1 large lemon
- 3 avocados
- 1 tomatillo
- 1/3 cup cherry tomatoes
- 2 apples, any variety
- 1 large carrot
- 1 ripe banana
- 3 cups cauliflower rice (one small head of cauliflower)
- 1 cup frozen peas and carrots mix
- 3 tbsp gluten-free tamari sauce
- 1/2 cup diced pineapple
- 6 oz chopped or finely diced salmon (canned salmon is fine)
- 1/3 cup cooked butternut squash (pureed or mashed)
- 1/4 cup fresh orange juice
- dark chocolate chips
- 1/2 cup dried cranberries
- 3/4 cup Greek yogurt
- 1/3 cup honey roasted nuts or if vegan, maple glazed pecans
Pantry Staples –
To save money, trying buying these at Costco or on Amazon Prime Pantry!
- 1 cup green lentils
- 1 1/2 cups gluten-free chicken broth or vegetable stock
- tapioca starch/flour (potato starch, ground oats/oat flour, or almond flour can be subbed)
- Natural (no stir) peanut butter
- gluten-free vanilla extract
- coconut flour
- Peanut flour
- baking powder /baking soda
- coconut sugar
- ground cinnamon
- sea salt
- black pepper
- olive oil
- coconut oil
If you have any questions, feel free to comment or email me. Would love feedback or more ideas for future meal plans!
Cheer!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Jennifer says
May 1, 2017 at 6:43 AMAll of this looks so nourishing and delicious — I don’t know where to start. Perhaps I’ll start with the dessert mug cake 🙂
Deborah @ The Harvest Kitchen says
May 1, 2017 at 8:50 AMGreat roundup of recipes!!! They all look amazing!! Pinning some to make later!!
Emily says
May 1, 2017 at 9:23 AMI think I used to have this misconception that gluten free was expensive because of buying pre-prepared or gluten free products at the store; but so many foods are just naturally gluten free and really cheap too. 🙂 I love that you’re sharing that it doesn’t have to be expensive.
Matt @ Plating Pixels says
May 1, 2017 at 3:48 PMI’m not gluten free but trying to cut back on processed carbs. These all look amazing, pinning!
sue | theviewfromgreatisland says
May 1, 2017 at 5:05 PMYou make everything look so enticing, I’m not sure where to start…but I have my eye on that avocado toast!
Cotter Crunch says
May 1, 2017 at 8:38 PMoh good call!
Janette@CulinaryGinger.com says
May 1, 2017 at 6:05 PMI’m recently gluten-free and I’m constantly looking for new inspiration. Can’t wait to try some, or all of these.
Cotter Crunch says
May 2, 2017 at 5:54 PMLet me know if you try them Janette! Happy to Help!
Lisa | Garlic & Zest says
May 1, 2017 at 6:41 PMI don’t care how much it costs — these all look fabulous!
Cotter Crunch says
May 2, 2017 at 5:53 PMThanks Lisa!
Brandi Crawford says
May 1, 2017 at 7:09 PMAll of these recipes look so amazing! I need that avocado toast.
Courtney Bentley says
May 1, 2017 at 10:15 PMOMG! this is so exciting! the post is so inspiring thank you for sharing them!
♡Courtney Bentley || http://www.courtneyvioletbentley.com
Cotter Crunch says
May 2, 2017 at 7:03 AMoh yea! glad I could help Courtney!
Kristy from Southern In Law says
May 2, 2017 at 5:06 AMEating on a budget never looked so delicious! Yummmmmmmmm! <3
My name says
July 7, 2018 at 2:25 AMWow! Super expensive! I think I’ll skip these and look for actual budget options.
Lucy says
August 24, 2018 at 8:58 AMThese look great and relatively easy to make and prep, especially for someone like me who has a wheat allergy and isn’t a foodie. Can you make shopping lists for each meal in the future, in addition to the entire meal plan list? Printable meal lists would be great, too!
Lindsay Cotter says
August 24, 2018 at 11:18 AMHi Lucy! Yes, we can definitely work on the grocery list for next time. Our newer meal plans have PDF to print off and grocery list. I’ll see if we can do that for this as well! Hang tight
Cherise Castille says
January 7, 2019 at 11:29 AMWait…$10 per person per MEAL??? So you’re talking about $40 per DAY, which means you’d be spending $280 per week????? How much would you spend if you weren’t trying to budget?!
*snort laughs and clutches her coupons*
While all of these look fabulous and delicious, I’m trying to feed my entire family on $70 or less per week while avoiding dairy, gluten, soy and eggs because of allergies. When you find some ACTUAL budget recipes, please let me know.
Lindsay Cotter says
January 7, 2019 at 11:36 AMHi there! Sorry this post hasn’t been updated. It’s not 10 dollars per meal per day. I’ll get back to you with correct calculations. All the food process have changed drastically!