Gluten-Free Foods In India

Gluten is a type of protein found in grains like wheat, rye, and barley which can irritate your gut and trigger allergic reactions. Individuals who cannot tolerate gluten, the protein found in wheat and other grains, must choose gluten-free grains and starches.  Below is a list of good foods that are gluten-free to help you on your trip to the supermarket. Be sure to look at the labels – these days labels will label whether they have gluten within them so pay particular attention to them. If you find the label says there is gluten or has been processed in an environment that may have traces of gluten then trust the label and do not consume that item. Gluten-free foods are defined as foods containing less than 20 parts per million (ppm) of gluten. 


Gluten-Free Foods List 

1. Fruits-Fruits like apple, apricot, banana, blackberry, cranberry, fig, lime, tangerine, tamarind, blueberry, cherry, date, guava, kiwi, lemon, mango, orange, papaya, peach, pineapple, plum, raspberry, watermelon, strawberry are healthy and natural.

2. Vegetables-
Examples of gluten-free veggies are artichoke, asparagus, beans, broccoli, cauliflower, cabbage, carrot, corn, Brussel sprouts, celery, kale, parsley, peas, watercress, cucumber, eggplant, garlic, lettuce, mushroom, onions, okra, potato (white and sweet), radish, spinach, turnip, peppers, zucchini.

3. Meat, Poultry, Fish, and Meat-Free Substitutes – You can have beef, chicken, lamb, fish, mincemeat, pork, salmon, shellfish, trout, and turkey.

4. Eggs & dairy products-

Consuming Butter (without additives), cheese, eggs, milk, sour cream, plain yogurt (not flavored), and whey is a better option.

5. Gluten-free grains and cereals

– Wheat gluten is not healthy at all. Instead include almond flour, brown rice, bean, corn flour, corn starch, dal, flaxseed, millet, polenta, rice, sago, soy flour, and yeast. Also, you can have porridge oats, quinoa, beans, and gluten-free oats.

6. Condiments, Dips, Desserts, Sweeteners, and Spreads-

This will include- coconut oil, olive oil, honey, jam, jellies, salt, syrup, rice pudding, ground pepper, french mustard, and sesame oil.

7. Drinks- Gluten-free beer, almond milk, cider, fruit juices, potato vodka, wine, and spirits such as rum.

A great place to find a lot of good gluten-free foods is Amazon. 


Gluten-Containing Foods To Avoid– 
  • Biscuits
  • Beer
  • Bread
  • Cakes
  • Cereals (except a few from the good list below)
  • Chocolate bars
  • Cookies
  • Corned beef
  • Couscous
  • Crackers
  • Donuts
  • Gravies
  • Malt beverages
  • Malt vinegar
  • Monosodium glutamate
  • Muffins
  • Pasta
  • Pastries
  • Pies
  • Pretzels
  • Pizza
  • Sauces
  • Sausages
  • Salami
  • Sauces – many have wheat as a thickener
  • Soups – many have wheat as a thickener
  • Wheat flour


Some gluten-free recipe ideas for you

You can make these recipes easily at home. We have mentioned the easy and simple yet delicious recipe ideas for you.

  • Meatballs
  • Poha
  • Low-carb vegetarian pizza
  • Chicken quinoa biryani
  • roasted cauliflower
  •  kuttu ke aate ka dosa
  • corn flour parathas
  • scrambled eggs
  • Spinach omelet
  • Gluten-free oats
  • Gluten-free vegan wraps
  • Low-carb gluten-free salads with carrots, beans, peppers, tomatoes, etc.


Two Simple and Indian Gluten-Free Recipes-

1. Low-Carb Poha (cauliflower poha)– Keto poha or Cauliflower Poha recipe is made with cauliflower rice which is a fantastic, low-carb, gluten-free, vegetarian Indian keto breakfast dish that can be prepared under 30 minutes. 

  • 2 cups cauliflower rice
  • 2 tablespoons peanuts(groundnuts)
  • 1/2 cup cauliflower stocks (optional)
  • 2 tablespoons ghee or coconut oil or butter
  • 1 teaspoon mustard seeds
  • 2 green chilies, finely chopped
  • 1 sprig of curry leaves
  • 1/2 teaspoon turmeric powder
  • 1 medium onion, finely chopped
  • salt to taste
  • 2 tablespoon cilantro (coriander leaves) for garnish
  • 1 teaspoon lime juice
  • Firstly separate cauliflower into florets and stalks. Wash thoroughly.
  • Cut the cauliflower stalk into 1/2-inch cubes to resemble potatoes.
  • Grate florets with the help of a grater or food processor to resemble fine rice or couscous.
  • In a large frying pan or Kadai, heat up 2 tbsp of ghee(alternatively you can use 1 tbsp olive or coconut oil with 1 tbsp butter instead). Roast the peanuts till you get a nice golden brown color and set them aside.
  • In the same frying pan, add mustard seeds once they crackle, add the green chili and curry leaves, and saute for a few seconds.
  • Next, add in the cauliflower stalks and cook till they are tender.
  • Add the onions and turmeric, season with some salt, and cook till the onions become soft.
  • Add in the cauliflower rice, salt, and a tablespoon of water, cover with a lid and cook on medium-low heat for 2 to 3 minutes. Stir in between.
  • Once the cauliflower is cooked, remove from heat and garnish with roasted peanuts, coriander, and lime juice, mix well and serve hot.

Nutrition Info Per Serving :

  • Calories: 225kcal 
  • Carbohydrates: 11g 
  •  Protein: 7g 
  • Fat: 20g 
  •  Fiber: 4g
  •  Sugar: 1.9g 


2. Low-Carb Indian Vegetable Samosas- These Low-Carb Indian Vegetable Samosas are baked instead of fried. This recipe can be part of low-carb, gluten-free, ketogenic, diabetic, Atkins, and Banting diets.



For the filling:

  • 1 tablespoon butter preferably grass-fed
  • 6 ounces cauliflower finely chopped
  • 1 medium onion about 4 ounces
  • 3/4 teaspoon salt (or to taste)
  • 1 tablespoon fresh ginger root minced
  • 1/2 teaspoon coriander ground
  • 1 teaspoon garam masala ground
  • 1 teaspoon cumin ground
  • 1/4 teaspoon of cumin seeds whole
  • 1/8-1/4 teaspoon red chili flakes
  • 1/4 cup fresh cilantro chopped

For the dough:

  • 3/4 cup superfine almond flour
  • 1/4 teaspoon cumin
  • 1/2 teaspoon salt
  • 8 ounces part-skim mozzarella cheese finely shredded


For the filling:
  1. Preheat a large skillet over medium heat. Add butter. When the butter has melted and stopped foaming, add the cauliflower and onions.
  2. Sprinkle the salt over the vegetables. Cook, stirring occasionally until the edges have started to brown and the vegetables are cooked through. 
  3. Stir in ginger root, coriander, garam masala, ground cumin, cumin seeds, and chili flakes. Stir for 1-2 minutes to allow the spices to toast. Turn off the heat.
  4. Stir in the cilantro. Taste and adjust seasoning. Add salt to taste.
  5. Preheat oven to 375º Fahrenheit. Have a rolling pin, 2 pieces of parchment, and a baking sheet available.
For the dough:
  1. Set up a double boiler. I use a large saucepan with about 1 1/2-2 inches of water in it and a medium mixing bowl that fits on top.
  2. Bring the water in the lower part of the double boiler to a simmer over high heat. Once it is simmering, turn the heat to low. 
  3. Meanwhile, place the almond flour, cumin, salt, and mozzarella in the top part of the double boiler. Stir together. 
  4. Place the bowl containing the almond flour mixture over the simmering water.  Be careful not to burn yourself with the hot bowl or with steam escaping. I use a silicone mitten to hold the bowl. 
  5. Stir the mixture constantly, and heat until the mozzarella cheese melts and the mixture forms a dough.
  6. Turn the dough out onto one of the pieces of parchment and knead a few times to equally distribute the ingredients. Shape the dough into a thick rectangle and cover it with the second sheet of parchment. Roll dough into a rectangle about 8 inches wide by 16 inches long.
  7. Cut the dough rectangle in half lengthwise, then in half crosswise. Then cut each of the four sections in half crosswise to form 8  four-inch squares.
To assemble:
  1. Spoon the filling onto the center of each square, dividing it equally among the squares. Fold the squares on the diagonal to form triangles and pinch the edges closed. Place one of the pieces of parchment used to roll out the dough onto a baking sheet, then place the samosas on the sheet.
  2. Make fork holes in each samosa to provide a place for steam to release. Bake for 14-17 minutes or until golden brown.

Nutritional Facts Per Serving :

Serving size: One Samosa, Number of servings: 8

  • Calories: 155
  • Fat: 11g
  • Carbs: 5g
  • Fiber: 2g
  • Protein: 10g



Gluten-free foods are natural and healthy and you can opt for a gluten-free diet to become a healthier you! There is a list of gluten-free foods you can and cannot have in this article. The food options are Indian and widely available in the market.

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