Trader Joe's Gluten Free: Is It Safe If You Have Celiac Disease?
- 1 day ago
- 4 min read
I get asked about Trader Joe's a lot. And because I have a gluten detection dog, I have a pretty unique perspective on this. So let me break down what I actually buy there, what I skip, and what you need to know before you shop.
Q: Does Trader Joe's certify their gluten free products?
No, they don't. Trader Joe's does not certify their products as gluten free. But that doesn't mean everything in that store is off limits. They do stock a few brands that are certified gluten-free, but those are the exception. Even without the certification, there are plenty of things I buy at Trader Joe's all the time. You just have to know how to shop there.
Q: Where do you even start?
Read the labels. This is the most important skill when you have celiac disease, and it is extra important at Trader Joe's. I love that Trader Joe's always has new items, but I hate that too. It means that your favorites may be replaced and labels can change often. Every trip, read the labels including the fine print and the "may contain" statement. That's where it gets tricky. There are products in that store you would never guess aren't gluten free, and they will trip you up.
A good example is the coconut creamer. It contains barley malt and is not safe for celiac. You would not expect that. I have also found gluten in teas and sauces.
Q: Are there parts of the store that are safer than others?
I love the produce section for quick veggies and many of their bagged salads. Vegetables, fruits, meats and many of their chips and popcorn options are naturally gluten-free, but still check the label on everything. Some of their convenience items are great too. I've bought the pizza dough, the fresh pasta, and some of their meatballs. I love the chicken meatballs in the refrigerated section for a quick meal. Just know that not all the meatballs are gluten free, so again, read the label.
Q: What do you never buy at Trader Joe's?
Oats. I never buy anything with oats in it at Trader Joe's. Oats are a huge cross contact risk, and unless they're certified gluten free, I don’t not recommend buying them. My dog alerts to them frequently. So skip the oats and anything that contains them. If you want more information about oats, Gluten Free Watchdog has a great article on the problem of oats and the tests she has done on Trader Joe’s oats.
The other thing I don't buy is the muffins from the bakery case. This is for a couple of reasons. One, I'm not someone who buys a lot of sweet treats. Two, Suki has alerted to those clamshell containers. That doesn't automatically mean they weren't safe, and I know plenty of people who buy them regularly. But they're surrounded by a lot of other breads, so there's a real cross contact risk there. It's just not something I'm willing to chance.
Q: So are there any sweet treats you've found that actually work?
Yes! The donut holes are delicious and I know they're safe. I prefer the chocolate ones over the pumpkin spice seasonal ones, but I am not a huge pumpkin spice fan so take that with a grain of salt if you love pumpkin spice. The Yellow Sheet Cake is very good, and an easy dessert to take places if you want a sweet treat. Suki gives it the seal of approval.
The bread, bagels, and English muffins are also good options. Personally, the bread and bagels aren’t my favorites, I prefer other brands, but they are affordable. The English muffins are really good. Their hamburger buns are really some of the best you can find, and I recommend buying some for your next cookout.
Q: What about protein and convenience items?
I love convenience, and Trader Joe's is one of the best stores for convenience items. Canned chicken, canned tuna, canned salmon are all things I buy regularly. They are great to have on the shelf for a quick meal when I don’t feel like cooking. Their lunchmeat, packaged salmon and cheeses are great to pick up with some gluten-free crackers for a quick lunch on the go. I have purchased the premade curry chicken salad too. There's always some level of risk when you're buying packaged food when you have celiac disease, but these are all things I have purchased multiple times and Suki has approved.
Q: What do you buy in the freezer section?
Trader Joe’s has some nice frozen meat and fish, but I really love some of the convenience frozen foods. The French fries and hashbrowns are great to throw in a pan or the air fryer. The Cauliflower Gnocchi are quick and easy to make, I prefer them in the air fryer to cooking in a pan. Frozen vegetables like the roasted corn are an easy, no-prep way to add veggies to your dishes. I recently tried the frozen tacos and gluten-free breaded shrimp and they were both really good options for a quick appetizer or meal. The Brazilian Cheese Bread is also a great find to keep in your freezer.
Q: What Trader Joe’s snacks are gluten-free?
Trader Joe’s is a great place to shop for gluten-free snacks. I love their dried fruit and fruit leathers. They also carry gluten-free snacks like Chomps. You can pick up gluten-free protein bars like Go Macro. I also love the little packs of olives or artichokes for a great grab and go snack. They always have some unique chips and popcorn. I recently bought some Hot Honey Mustard Popcorn that was incredible. Some of my favorite chips are Trader Joe’s Tortilla Chips, Plantain Crips, and Popcorn. Just make sure you always read all the labels as ingredients vary, especially when they have seasonal flavors.
Q: How does having a gluten detection dog change how you shop at Trader Joe's?
It gives me a layer of confidence I didn't have before. I can shop knowing that if something slips past me on a label, Suki is another check. I often shop there alone, so I still read labels every time, but I have her check when I get home.
What are your favorite Trader Joe's finds? Drop them in the comments. I'd love to know what's working for you.
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