What Exactly Is Gluten-Free & What Foods Can I Eat?

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We’ve all heard of a gluten-free diet. Many restaurants now offer gluten-free items on their menus, and gluten-free options are a necessity for individuals with Celiac Disease or a gluten intolerance.

JOW’s personal grocery shopping app can easily accommodate dietary restrictions including a gluten-free diet, veganism, or a picky eater in the family. With just one click, you can have a grocery cart filled with ingredients catered to your dietary needs and household size, alongside delicious recipe recommendations from the JOW team. 

If you’re considering a gluten-free diet, read on to learn more about what a gluten-free diet entails and to discover 10 delicious gluten-free recipes from JOW.

What Does It Mean to Be Gluten-Free?

The majority of individuals who’ve chosen a gluten-free diet have a gluten sensitivity, a gluten allergy, or Celiac Disease, a condition in which the lining of the small intestine is damaged by gluten. Celiac disease can lead to symptoms including fatigue, abdominal pain, constipation, diarrhea, and other tummy troubles. 

If you follow a gluten-free diet, you avoid wheat and certain other grains and flours that contain gluten, specifically barley, rye, triticale, spelt, and some oats. While this may sound easy—when was the last time you purchased barley, anyway?—gluten can appear where you least expect it, on the ingredient list for many breads, cakes, and cookies. 

Gluten’s prevalence in baked goods is usually due to the presence of malt, but it can sneakily appear in foods like beer, marinades, and even soy sauces. If you choose to become gluten-free, it’s important to carefully read the ingredient lists on any store-bought foods and seek out items labeled gluten-free wherever possible.

There are plenty of gluten-free cereals, breads, and grains like rice and quinoa available in stores, and many restaurants offer gluten-free options. Gluten-free flours, like potato flour, exist, too, so you can still make your favorite baked goods at home.

Foods that you can eat while following a gluten-free diet include: 

You can easily get all the nutrients and fiber that you need on a gluten-free diet, and there are plenty of delicious gluten-free recipes you can make from the comfort of your own home. 

JOW’s gluten-free meals are so delicious, you’ll want to make them for the whole family… or save them for yourself. 

Eggplant with Parmesan

Our Eggplant Parmesan recipe isn’t just gluten-free—it’s also one of our most delicious and beloved recipes! There’s no need to miss your old, gluten-filled breaded chicken parmesan meals. This vegetarian alternative will blow you away.

With only nine minutes of preparation time, 25 minutes of cooking time, and 5 ingredients, gluten-free cooking couldn’t be easier.

Use your JOW personal shopper to gather eggplant, tomato sauce, mozzarella, grated parmesan, and garlic. 

Topped with parmesan and mozzarella, this cheesy dish is best served hot, gooey, and straight out of the oven.

Fish Curry

Gluten-free meals don’t have to be bland. For a spicy, rich gluten-free dinner, try our Fish Curry. In only 20 minutes, you can create a quick and simple dinner that’s bound to become a new family favorite. 

One benefit of a gluten-free diet is that proteins tend to be gluten-free. That makes protein-centric meals like this curry a no-stress option for gluten-free households.  

JOW’s fishy dish requires fresh cod, coconut milk, cherry tomatoes, korma curry sauce, rice, and fresh cilantro to create a rich blend of tastes, aromas, and textures.

When it's finished, be sure to serve it over rice and garnish with cilantro. 


Ah, the Rainbowl: A masterpiece of simplicity and taste. This recipe is fast, delicious, and full of vitamins and minerals. The Rainbowl can be prepared in only nine minutes, making it a perfect lunch or dinner for your busiest days.

To make this mouthwatering concoction, you’ll need avocado, canned corn, red onion, cherry tomatoes, lemon, and cilantro. Together, these interesting ingredients combine to make a rainbow of colors and tastes.

The JOW team tests all of our dishes ourselves, so you can have the best ingredient combinations, the most interesting flavors, and the easiest instructions in every single recipe. While our personal shopper has been optimized to give you the ingredients you need, our recipes are optimized for simplicity and taste to streamline your meal times.

Broccoli and Cheddar Soup

Gluten-free meals can be creamy, delectable, and hearty. If you’re searching for a new fall comfort food that supports your gluten-free lifestyle, look no further than our Broccoli and Cheddar soup. Taking advantage of the excellent combination of broccoli and cheese, this soup is perfect for family meals around the fireplace.

This recipe takes about five minutes to prepare and only 20 minutes to cook. To make this dish, you’ll need fresh broccoli, carrots, vegetable broth, yellow onion, shredded cheddar, and milk. All gluten-free ingredients that combine to make magic.

Serve this soup with a sprinkle of cheddar cheese, and be ready to go for seconds, thirds, and fourths! 

Mediterranean Salad

Ah, the Mediterranean. Mare Nostrum. How many amazing gifts have come from the shores of this magical sea? Well, this salad is certainly one of them! Our gluten-free Mediterranean Salad utilizes our favorite veggies, cheeses, and nuts to create a salad for the history books.

With only five minutes of preparation time and no cooking time at all, this is the fastest recipe on our list! Combine an arugula-lettuce mix, chickpeas, dried tomatoes, fresh goat cheese, nuts, cider vinegar, and lemon for a culinary experience that will make you feel like you’re on a European vacation.

Green Gazpacho

Fresh, cool gazpacho is something to behold. Our incredible Green Gazpacho recipe is gluten-free and easy-to-make, perfect for your Sunday meal prep. Pair it with a gluten-free tartine for lunch or enjoy on its own for a refreshing summertime meal. 

Green gazpacho takes five minutes to prepare and has no cooking time. Our recipe uses zucchini, Greek yogurt, avocado, yellow onion, garlic, and a bit of mint to beat the summer heat.

Serve the gazpacho cold with your favorite garnishes.

Zucchini, Corn, and Feta Salad

Our Zucchini, Corn, and Feta Salad recipe is an absolutely delicious and nutritious meal that fits perfectly into any gluten-free diet.

With only six minutes of preparation and no cooking time, this is yet another quick and easy lunch that your gluten-free household will love. 

All you’ll need is canned corn, zucchini, marinated feta, lemon, and fresh basil.

French Ham and Cheese Omelette

Start your morning right with JOW’s French Ham and Cheese Omelette. With just three ingredients, you’ll want to have this gluten-free breakfast every morning—and you can. 

This omelette only requires six minutes of preparation and has a three-minute cook time, making it a wonderful nutritious option for your busiest Monday mornings.

Eggs, comté cheese, and ham combine to make a lightly gold omelette with no gluten in sight. Serve with a side salad for a well-rounded meal that includes protein, dairy, and vegetables. Include a side of fresh berries or grapefruit to hit all of your gluten-free food groups in one fell swoop. 

Sauteed Lemon Parmesan Artichokes

While protein is always a smart gluten-free option, there are plenty of vegetarian-friendly gluten-free meals for those of us who choose to eschew both gluten and meat. These Sauteed Lemon Parmesan Artichokes are deceptively simple, and you’ll feel like a gourmet chef in 23 minutes or less.

Find enough small artichokes to feed the whole family, parmesan pieces, lemon, and thyme branches, plus a drizzle of olive oil, salt, and pepper to taste.

Garnish with a lemon zest, and your family will think they’ve been transported to a five-star restaurant. 

Roasted Vegetable Salad

Each JOW salad is more flavorful than the last. This Roasted Vegetable Salad takes your taste buds on an adventure in only six minutes of preparation time and 20 minutes of cooking time.

Use your JOW app to go grocery shopping for the following ingredients: eggplant, zucchini, tomato, buffalo mozzarella, pine nuts, garlic, and a bunch of black olives.

This warm, roasted salad is best enjoyed with friends and family al fresco, enjoying a warm summer night.

To Be Gluten-Free? Or Not To Be Gluten-Free?

If you’ve decided to go gluten-free, it can be difficult to adjust your habits to fit your new needs. Speaking with your doctor or a registered dietitian can help you make informed choices about your diet, and JOW’s personal shopper can help you find new gluten-free favorites with just the click of a button.

Hopefully, your new favorite feast will be one of the 10 listed above. Visit JOW’s website for plenty more gluten-free options, and start your gluten-free journey today. 

There are tons of delicious gluten-free foods and meals out there—you just have to know where to look.