Gluten Free Oat Alternatives

We’ve written a previous article about oats, and the fact that they’re often contaminated with gluten. Unfortunately, in the last few years even gluten free labeled oats have become riskier for celiacs. This issue has been highlighted by Gluten Free Watchdog, and we’d recommend reading their most recent article on the topic.

Most gluten free labeled oats are now sourced from mechanically sorted oats grown in cross-contaminated fields, and companies don’t always test for gluten very thoroughly. Third party testing has shown a highly variable amount of gluten in oat products labeled gluten free.

I’m highlighting this because I’ve recently started having gluten exposure symptoms, and have reason to believe my symptoms can be traced back to the Trader Joe’s gf oats I was eating regularly. Perhaps it was just a bad batch, but I’m going to be skipping the oats for now. This also means no oat milk for the time being, but I’ll be looking into this further.

Cutting oats from my diet bums me out, so I thought I’d make the best of it and find some good alternatives to share with you! Below you’ll find gluten free options to use for your hot cereal, cookies, and anywhere else you’d use oats. As always, we’d recommend doing your own research on the manufacturers to make sure you’re comfortable eating their goods.

Gluten Free Rolled Oat Alternatives

• Amaranth flakes - Herbazest

• Poha (rice) flakes - 24 Letter Mantra Organic

• Quinoa flakes - Suncore Foods

• Quinoa flakes - Ancient Harvest

• Quinoa flakes - Grainbrain

Gluten Free Instant Oat Alternatives

• Instant grain free hot cereal - Wild Zora

• Grain free cereal - Wella

• Keto oat-free instant “oatmeal” - Pure Traditions

• Keto instant farina - Pure Traditions

• Instant brown rice congee - Veggie Quick

• AIP paleo muesli - AIPeazy

• Keto hot cereal - Phenomenal Foods

• Qi’a superfood cereal - Nature’s Path

Gluten Free Steel Cut Oat Alternatives

• Teff grain - Maskal Teff

• Millet - Nuts.com

• Buckwheat groats - Eden Organic

• Sprouted sorghum - Nuts.com

• Amaranth - Nuts.com

• Quinoa - Better Body Foods

• Corn grits - Carolina Grits Company

• Buckwheat cereal - Bob’s Red Mill

• Mighty tasty hot cereal - Bob’s Red Mill

• Creamy brown rice cereal - Bob’s Red Mill

• Cream of rice cereal - Cream of Rice

• Cream of buckwheat - Pocono

Gluten Free Granola Fillers

• Puffed rice - The Real Cereal Company

• Puffed quinoa - Nuts.com

• Pea protein crisps - Puris Pantry

• Quinoa puffs - Awsum Snacks

• Crispy puffed quinoa - Z Natural Foods

• Sprouted buckwheat groats - Lil Bucks