Complete List of Gluten Free Carbohydrate Sources (2024)

If you are new to the gluten free diet or are cooking for someone who is gluten free, this list of Gluten Free Carbohydrates will definitely come in handy!

Below, we’ll explore a variety of gluten-free carbohydrate sources that will satisfy your cravings while keeping you on track with your dietary needs. From ancient grains like quinoa and millet to the vibrant goodness of fruits and starchy vegetables, we’ve got you covered.

So with that said, lets jump straight to the list!

15 Best Gluten-Free Carb Sources

Here are some of the best gluten free carbs to incorporate into any gluten free diet:

1. Fruits

Fruits offer a wide range of gluten-free carbohydrates. They are naturally sweet and packed with nutrients. Some examples include:

apples
avocado
bananas
blackberries
blueberries
cantaloupe
coconut
dates
grapes
lemon
oranges
raspberries
strawberries
star fruit
tomato
watermelon

You can enjoy them as a whole fruit or incorporate them into smoothies, fruit salads, or desserts.

2. Starchy Vegetables

Starchy vegetables are a great source of gluten-free carbohydrates. They provide energy and are rich in vitamins and minerals.

Examples of gluten-free starchy vegetables include:

acorn squash
butternut squash
cassava
corn
green peas
plantains
potatoes
sweet potatoes
taro

These vegetables can be baked, boiled, roasted, or mashed to create delicious and nutritious dishes.

3. Legumes

Legumes are gluten-free and offer a good amount of carbohydrates along with protein and fiber.

Examples include:

beans (black, black-eyed, kidney, lima, cannellini)
chickpeas
lentils
lupins
peas
peanuts

Legumes can be used in soups, stews, salads, or even made into spreads like hummus. They are versatile and provide a satisfying carbohydrate source.

4. Potatoes

Potatoes are gluten-free and a popular choice for carbohydrates.

They come in different varieties such as russet, red, or Yukon gold. Potatoes can be boiled, mashed, baked, or fried to create a variety of dishes like mashed potatoes, roasted potatoes, or French fries.

5. Rice

Rice is a staple grain that is naturally gluten-free.

It is available in different varieties such as white rice, brown rice, jasmine rice, or basmati rice.

Rice can be cooked and served as a side dish or used in various recipes like stir-fries, rice pilaf, or risotto.

6. Quinoa

Quinoa is a gluten-free pseudo-grain that is highly nutritious. It is a complete protein source and offers a good amount of carbohydrates.

Quinoa has a slightly nutty flavor and can be used as a substitute for rice or couscous. It works well in salads, side dishes, or as a stuffing for vegetables.

7. Corn

Corn is a gluten-free carbohydrate that can be enjoyed in various forms.

It can be boiled, grilled, or roasted on the cob, or used as cornmeal or corn flour in recipes.

Corn is a versatile ingredient and can be found in dishes like cornbread, tortillas, or corn-based cereals.

8. Millet

Millet is a gluten-free grain that provides carbohydrates, protein, and fiber.

It has a mild flavor and a slightly crunchy texture. Millet can be cooked and used as a side dish or in salads. It can also be ground into flour and used in gluten-free baking.

9. Amaranth

Amaranth is a gluten-free grain that is rich in carbohydrates and protein. It has a slightly sweet and nutty flavor.

Amaranth can be cooked and used as a grain substitute or added to soups, stews, or salads. It can also be popped like popcorn for a crunchy snack.

10. Gluten-Free Bread

Gluten-free bread is a carbohydrate option for individuals who need to avoid gluten.

It is made using gluten-free grains and flours such as rice, corn, quinoa, or amaranth. Gluten-free bread is available in various types and can be used to make sandwiches, toast, or as a side with meals.

11. Gluten-Free Pasta

Gluten-free pasta is another option for those following a gluten-free diet.

It is typically made from alternative grains like rice, corn, quinoa, or a combination of these.

Gluten-free pasta can be cooked and used in various pasta dishes, providing a satisfying and safe carbohydrate source for individuals avoiding gluten.

12. Fonio

Fonio is a small, light-colored, gluten free grain from West Africa, popular for its mild, nutty flavor and delicate, fluffy texture.

It is rich in fiber, protein, and essential minerals while being low in fat and having a low glycemic index.

Fonio is versatile and can be used as a side dish, in salads, soups, and stews, or ground into flour for gluten-free baking. It holds cultural significance in West Africa and is known for its quick cooking time, making it a convenient and nutritious choice for those seeking gluten-free alternatives and diverse grain options.

13. Oats

Oats are naturally gluten-free, but cross-contamination during processing is common. Look for certified gluten-free oats if you have celiac disease or gluten intolerance.

Oats are a great source of carbohydrates, fiber, and various nutrients. They can be used in oatmeal, granola, baked goods, or as a topping for yogurt.

14. Tapioca

Tapioca is a starchy substance extracted from the cassava root. It is commonly used in cooking and baking as a gluten-free thickening agent or as a flour alternative. Tapioca pearls, flakes, or flour are often used in puddings, bubble teas, soups, and various baked goods.

Tapioca provides a smooth and chewy texture and is a great option for those following a gluten-free diet.

15. Brown Rice

Here’s some more info about brown rice to expand on number 5.

Brown rice is a whole grain and a staple in many cuisines. It has a slightly nutty flavor and a chewy texture. Brown rice is rich in fiber, B vitamins, and minerals.

It can be cooked as a side dish, used in stir-fries, or incorporated into salads and casseroles.

Gluten Free Starch Sources

Here are some of the more popular gluten free starches to choose from when on a gluten-free diet:

Fonio
Gluten Free Bread
Gluten Free Pasta
Potatoes
Rice
Sweet Potatoes
Tortillas

Gluten Free Grain Sources

Here is the complete list of gluten free grains aka pseudograin/pseudocereal:

Barley
Bulgur
Corn
Durum Wheat
Farro
Einkorn
Emmer
Kamut
Millet
Oats
Rice (white and brown)
Rye
Semolina
Sorghum
Spelt
Teff
Wheat
Wild Rice

Gluten Free Pseudocereals (or Pseudograins)

Pseudograins are plant foods that resemble grains in appearance but are not actually grains botanically since they come from a different plant family.

Here is a list of gluten free pseudograins:

Amaranth
Arrowroot
Buckwheat
Cassava
Chia Seeds
Coconut Flour
Kaniwa
Quinoa
Teff
Tapioca

Best Gluten Free Carbs for Athletes and Fueling

Here are the most popular gluten free carbohydrate sources for athletes or anyone that needs some extra fuel for intense workouts.

Brown Rice
Oats
Sweet Potatoes
Corn
Buckwheat
Millet
Potato
Garbanzo Beans
Peas
Lentis
Black Beans
Banana
Berries
Milk
Squash
Corn Tortillas
Yogurt
Dried Fruit
Tart Cherry Juice
Quinoa
Gluten Free Bread
Gluten Free Pasta

Final Thoughts

In conclusion, gluten-free carbohydrate sources provide a diverse and nutritious array of options for individuals following a gluten-free diet or seeking alternative grain choices.

From the nutty goodness of quinoa and the versatility of brown rice to the comforting sweetness of sweet potatoes and the protein-packed lentils and chickpeas, there are plenty of gluten-free options to satisfy your carb cravings.

Let’s not forget the gluten-free goodness of buckwheat, the crunch of corn, and the comfort of gluten-free oats. With these delicious and wholesome alternatives, you can still enjoy a wide variety of flavorful meals while maintaining a gluten-free lifestyle.

So, explore the world of gluten-free carbohydrates and embrace the abundance of delicious possibilities they offer. Your tastebuds and your health will thank you!