The Pantry Makeover: Stocking an Allergy-Free Kitchen

Making the switch to gluten, dairy, and egg free eating often starts with one big, overwhelming question: What on earth am I supposed to eat now?!

I’ve been there.

The day I realized I needed to eliminate certain foods for my health, I stood in my kitchen feeling frustrated, confused, and a little hungry. Almost every label in my pantry had one of my “off-limits” ingredients in it—wheat, eggs, milk, butter, or something that sounded harmless but wasn’t.

But here’s the good news: once you do your first pantry makeover, things get much easier.

🥫 Step One: Clear Out the “Trigger” Ingredients

For me, the first items I removed were:

• Eggs (and any hidden egg ingredients)

• Wheat flour, pasta, crackers, breadcrumbs, bread

• Milk, coffee creamer, sour cream

• Cheeses and butter

• Regular mayonnaise

If you’re just starting out, don’t feel like you need to toss everything in one day. Start by setting aside items you know you can no longer use, and begin learning which brands offer safe, delicious alternatives.

🛒 Step Two: Restock with Allergy-Friendly Favorites

The good news is, there are so many wonderful products out there today. You just need to know what to look for.

Here are a few of my most trusted go-to staples:

• 1-to-1 Gluten-Free Flour – I love Bob’s Red Mill for baking, sauces, and more. Make sure to notice whether there is already Xanthan Gum in it. If not, you will need to buy that.

• Pasta – Well, this could be a blog post all on its own! But my preference is a brown rice noodle, especially for longer pasta or lasagna because the noodle remains intact after cooking. I've recently discovered a rice and quinoa blend that I really like. There is also chickpea or lentil pastas out there that are really good but tend to be more expensive. Start testing some brands and see where you land!

• Corn Starch – Cornstarch is the only ingredient I use as a thickening agent. It is also perfect for breading meats before they hit the air fryer. It comes out crispy every time.

• Egg Replacers – Bob’s Red Mill Egg Replacer is perfect for cakes, muffins, cookies and the like. A liquid egg replacer such as Just Egg is great for scrambles or even omelettes.

• Dairy-Free Cheese – Violife is my favorite brand because it melts well and avoids oat-based fillers. But if oats are not a problem for you Daiya is another great alternative.

• Vegan Mayo – Hellmann’s Vegan Mayo is such an easy, delicious swap that most people won’t even notice. I like the price point on this brand, but there are many other brands available, often in the Natural Foods section of your favourite grocery store.

• Full-Fat Coconut Milk – Coconut milk is the secret ingredient for delectable desserts that you thought you couldn’t eat anymore. It is also the perfect ingredient to creamy sauces, soups, and desserts.

• Nutritional Yeast – A must-have for cheesy flavour in pastas, sauces, or use it with cashews to make your own homemade “parmesan.” (Hint! The recipe is in my full sized cookbook! Link at the end of the post)

These swaps helped me feel like I could still enjoy comfort food without discomfort.

🧂 Pantry Tip: Keep It Simple

You don’t have to stock your shelves with dozens of fancy products. Focus on a few versatile ingredients you’ll use again and again. Once you get comfortable with your staples, allergy-friendly cooking becomes second nature.

✨ Small Changes, Big Results

That first pantry clear-out felt intimidating—but it was also incredibly freeing. It was the first step toward feeling better, cooking confidently, and finally enjoying food again without fear or frustration.

And if you’re just beginning your own allergy-free journey? I promise you—it gets easier. And tastier. And way more empowering.

You’ve got this. And I’m here to help.

— Wendy Jean Hunter

✅ Ready to Cook with Confidence?

The best way to feel empowered in the kitchen is to have a few go-to recipes you can rely on—ones that are already allergy-friendly, delicious, and easy to make.

🥕 Get My Allergy-Friendly E-Cookbook: Simply Sides

✔ 15 simple, gluten, dairy & egg free side dish recipes✔ Just $6.99✔ Instant download from my website

Download the eBook Now!

OR

check out this link to my Full-Sized Cookbook on AMAZON

Simply Meals: The Gluten, Dairy, & Egg Free Way