8+ Best Gluten-Free Sauces for Your Pantry (2023)
Whether you’re new to a gluten-free diet or you’ve already started, you’ll love this guide to the Best Gluten-Free Sauces that you can buy at most stores or online. This guide also shares the ingredients you need to avoid and which brands of sauces taste the best. This list is also dairy-free.
Ingredients to Avoid
The basic ingredients to avoid when searching for gluten-free sauces include wheat and wheat flour, soy sauce, and miso.
In addition to wheat and wheat products like soy sauce and miso when you have gluten sensitivities, you may also need to avoid:
- modified food starch,
- hydrolyzed vegetable protein,
- hydrolyzed plant protein,
- textured vegetable protein,
- dextrin, maltodextrin,
- glucose syrup,
- malt flavoring,
- malt extract,
- malt vinegar (distilled vinegar is OK), and
- brown rice syrup unless the product is specifically labeled as gluten-free.
The best rule of thumb when searching to buy a gluten-free sauce is to make sure that it is labeled “certified gluten-free” and has been produced in dedicated gluten-free facilities. This means that the product has been tested for contamination or cross-contamination with gluten.
If not, then read the ingredient list carefully and check for any gluten ingredients.
See my related article answering the question, “is bbq food healthy?”
Consider Making Your Own
A lot of times it is best to make your own condiments, sauces, and dressings. That way you know exactly what ingredients you are consuming and you can be sure that the food is safe for any gluten-sensitive family members.
Making your sauces can also save you money and can reduce the amount of packaging consumed.
Best Gluten-Free Sauces
But, of course, it’s not always possible to make your own sauces.
For your shopping convenience, I’ve rounded up some of the best gluten-free condiments and sauces based on taste, availability, versatility, and price. These also happen to be all dairy-free too!
Many of these products are organic, and I find that searching out brands that have organic lines sometimes means they are more conscious of ingredients overall. Many also cater to diets like Paleo and Keto or are aware of other dietary restrictions such as dairy and eggs.
See my article on the differences between clean eating and paleo diets.
Just remember to read every label every time to make sure a product fits into your lifestyle.
Gluten-free doesn’t always mean safe for people with celiac disease, for example. Oftentimes nuts and coconuts are used to replace dairy, so keep that in mind if you have nut allergies.
By the way, this post is not sponsored; all opinions are my own.
Most or all of these products should be available online or at local grocery stores.
Nothing beats a classic Caesar salad!
It’s hard to find salad dressing without lots of added sugars but this one fits the bill as well as being dairy-free. This one also has the benefit of excluding anchovies so it works for vegetarians as well.
This is also a great dipping sauce for veggies like carrots and cucumbers.
Ranch dressing is a kid-approved favorite for good reason. Creamy and cool, it pairs nicely with cut veggies in addition to putting on a salad.
If your kids don’t like eating vegetables, one of the best ways to encourage them to try them is to offer a dipping sauce like ranch dressing. This brand is one of the best options for a gluten-free and dairy-free ranch-flavored dip.
Often salad dressings will contain canola oil or soybean oils, so if you are avoiding those I recommend this option because it uses avocado oil.
See my article with my list of the healthiest cooking oils.
Primal Kitchen is hands down one of my favorite brands. I think I’ve liked every product of theirs that I’ve tried!
Once again, BBQ sauce is notorious for having added sugars, but this one doesn’t. The sweetness of the tomatoes comes through with the tang of apple cider vinegar. This one also serves as a great steak sauce with a tomato paste base.
I sound like a broken record, but again – sugar is in so many foods you can buy off the shelf. This one does contain organic cane sugar, but I prefer that over high fructose corn syrup for sure.
See my related article with the best sugar-free foods.
Some foods do need sweetness to give us a familiar childhood taste, but we can make sure and elevate our standards when eating comfort foods. This brand certainly fits the bill with quality ingredients.
The kids (and picky husbands) will definitely enjoy the flavor of this ketchup.
This is a great brand to find at your local grocery store. Rao’s has an entire line of classic pasta sauces, and the marinara is a great jar to grab for Sunday dinner.
This variety is sugar-free and has a classic Italian taste that the entire family will love. The ingredients are really clean and include olive oil. It’s as close to homemade as you can get.
And, if you’re looking for pasta options, don’t miss my blog post with the best gluten-free pasta brands.
Avocado oil adds richness to this sauce that you might find lacking in some dairy-free options.
This Alfredo sauce is vegan as well, so it’s a great way to make a classic meal for the family and ensure everyone can enjoy one dish.
Many people are surprised to find that most brands of soy sauce and teriyaki sauce are off-limits when they go gluten-free (see more in my article with tips for going gluten and dairy-free).
Coconut Aminos are a great option to use in place of soy sauce and in the base of a homemade teriyaki sauce. It has the saltiness you might be craving in Asian-inspired dishes and fits a lot of allergies.
Having a delicious mayo in your fridge comes in handy when you want to make a sandwich as well as making your own ranch dip from scratch. I look for options using cage-free eggs and healthy oils like this one.
So many standard mayo options are made from soybean and canola oils and include excess sugars. This is a good, clean, option that I highly recommend!
- KC Natural – BBQ and No Tomato Ketchup Bundle – Paleo And AIP Friendly – Nightshade Free. I recently bought this trio of sauces and I really loved them!
- Primal Kitchen Buffalo Sauce made with Avocado Oil – this is another recent purchase of mine that I really enjoyed. This dressing is a perfect shortcut when making my Buffalo Chicken Salad or to go with my Air Fryer Cauliflower Wings.
- Frank’s Red Hot Cayenne Pepper Sauce – this is a great gluten-free hot sauce option.
- Sweet Baby Ray’s is another gluten-free BBQ brand that is well-loved by many.
More Gluten-Free Shopping Recommendations
I hope you considering picking up some of these gluten-free sauce, condiment, and dressing options! When we can’t make something from scratch or are short on time, it’s good to know that there are some options even at our regular grocery stores that we can grab and use and trust the ingredients inside.
And, don’t miss my clean eating recipe index which includes hundreds of gluten-free recipes.
Let me know in the comments if I’ve missed some of your favorites.
About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with over 10 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.