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Home Β» Cooking Β» Are Oats Really Gluten-Free?

Are Oats Really Gluten-Free?

Published: Aug 25, 2015 Β· Modified: Apr 24, 2019 by Rebecca Pytell Β· This post may contain affiliate links.

Oats. The most common and beloved cereal grain appearing on breakfast tables worldwide, but are they gluten-free? Are oats safe for celiacs? Can those with celiac disease eat oats and reap the benefits of such a nutrient-packed whole grain? Are all oats gluten-free? Let's clear up the confusion once and for all before you dive into that bowl of oatmeal!

are oats gluten-free

Oats, how I love thee. From oatmeal to granola, oats are a whole grain superstar! That is, as long as they're certified gluten-free. They must be certified gluten-free because most oats are grown in rotated fields with gluten-containing grains, processed in the same facilities and lines of gluten-containing products and grains. It's sad that this naturally gluten-free grain is mostly unsafe for those of us with celiac disease to buy and eat, right off the grocery store shelf. It's time we clear the confusion around oats up and learn the proper safety precautions someone with celiac disease must take.

Oats Gluten-Free When Natural & Certified | Strength and Sunshine @RebeccaGF666

Let's start from the beginning

Let's talk about the humble oat's background. Rated the world's #1 breakfast food with the top producing countries being Russia, Canada, US, Finland, and Poland. First used as a staple grain to feed livestock, it's now essential to our breakfast tables. Oats are one tough cereal grain and can withstand a lot in terms of growing and soil conditions. When the seed (which is the oat) is harvested from the oat plant, it is then steamed and flattened to create "old fashioned" rolled oats. They can also be processed further to produce quick or instant oats, oat flour, oat bran, groats, oat fiber, or even steel-cut or Scottish oats. The longer they are steamed and flattened, the more they're processed, the quicker they will cook (i.e. those instant oat packets you can buy). No matter the degree of processing, the bran and germ of the oat usually stays intact so you are almost always able to get those whole grain nutrition benefits.

What makes oats so healthy?

We constantly hear how having whole grain oats for breakfast is one of the healthiest choices you can make to start your day. This is because oats contain significant amounts of protein, fiber, vitamins, and minerals, including manganese, molybdenum, phosphorus, copper, biotin, Vitamin B1, magnesium, chromium, and zinc. Oats have been proven to lower LDL cholesterol, lower blood pressure, protect your heart and cardiovascular system, stabilizes blood sugar and keep you feeling fuller for longer (due to the soluble fiber and complex carbohydrates), helping with healthy weight management. Oats have amazing amounts of antioxidants and have been shown to decrease the risk of certain cancers, type II diabetes, cardiovascular disease, and childhood asthma.

Oats Gluten-Free When Natural & Certified

But, are oats gluten-free?

Simple answer, yes. Real answer? A small percentage. Oats are inherently gluten-free. Oats in their whole natural state, straight from the oat grass which they are grown (that oat that we cultivate and harvest is a seed), there is NO gluten in them. However, oat grass is commercially grown in rotating fields with other gluten-containing grains, such as wheat, barley, and rye. These three grains contain gluten. To harvest the oats, commercial farmers use, not only the same soil but the same machinery and processing mechanisms. This can be having the oats shipped in the same trucks, storing in the same bins, etc. Oats are not a problem for the typical person. This type of cross-contamination is not dangerous to a typical person, but for that 1% of celiacs, it can be deadly.

With the rise of "gluten-free" foods and the trend every persisting as a health craze, commercial farmers have been pushed by food manufacturers to up their oat production and provide unregulated, uncertified, "gluten-free" oats. These are touted as being "gluten-free" via three popular buzzwords:

  • Mechanically Cleaned Oats
  • Mechanically Sorted Oats
  • Mechanically Separated Oats

Processors are claiming these practices magically make the contaminated oats, gluten-free via "automation with machines to sort the oat seeds by color, size, and shape. These machines are expected to remove wheat and barley seeds from oat seeds during processing." (source) How can manufacturers then label food products "gluten-free" if they are produced with these contaminated oats? (Remeber, cross-contamination doesn't go away by removing the gluten that was touching it and "cleaning" the oats does not mean they are scrubbing them with soap and water). The FDA announced their lackluster Gluten-Free Labeling rule (finally) on August 5th, 2013, for voluntary labeling of gluten-free foods. A few key points: (all sourced from the FDA documentation)

  1. "Any grain other than the gluten-containing grains of wheat, rye, barley, or their crossbred hybrids like triticale can be labeled gluten-free if the presence of any unavoidable gluten due to cross-contact situations is less than 20 ppm."

  2. "The final rule defines "gluten-free" as meaning that the food either is inherently gluten-free; or does not contain an ingredient that is: 1) a gluten-containing grain (e.g., spelt wheat); 2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or 3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food. Also, any unavoidable presence of gluten in the food must be less than 20 ppm."

  3. Oats do not have to be certified to carry the label "gluten-free" if they contain less than 20 ppm of gluten.
  4. "A food labeled gluten-free cannot be intentionally made with any amount of a gluten-containing grain (wheat, rye, barley, or their crossbred hybrids like triticale) or an ingredient derived from such grain that was not processed to remove gluten. The goal of manufacturing any food labeled gluten-free should be for the food to not contain any gluten or to contain the lowest amount possible that is less than 20 ppm gluten. One goal of FDA’s regulatory definition of the term β€œgluten-free” is to limit consumer confusion when reading ingredient lists of foods labeled gluten-free."

  5. "The term β€œcross-contact” is not defined in the final rule, but gluten cross-contact generally refers to the unavoidable presence of gluten in a food due to contact with a gluten-containing food (wheat, rye, barley, or their crossbred hybrids like triticale). The U.S. Grain Standards allow commodity grains, legumes, and seeds to contain a small percentage of another commodity grain as a result of commingling during production. The presence of gluten in a grain, legume, or seed that is naturally free of gluten from this type of commingling is an example of cross-contact. The typical practice of crop rotation, as well as the shared use of harvesting and transport equipment and storage silos, often results in gluten-containing grains coming into contact with other grains, legumes, and seeds that are naturally free of gluten. Furthermore, manufacturing facilities that use shared production equipment to produce foods both with and without gluten could result in gluten cross-contact. Any grain other than the gluten-containing grains of wheat, rye, barley, or their crossbred hybrids like triticale can be labeled gluten-free, if it meets the definition, including that the presence of any unavoidable gluten due to cross-contact situations is less than 20 ppm."

     

Oats Gluten-Free

The 20ppm threshold

Is it enough? Is it enough for someone with celiac disease? This is where the controversy arises. Third-party verified gluten-free labeled foods contain less than 10 to 5ppm of gluten. The FDA did not follow this guideline with their ruling. Now, I want you to think about this:

You consume a bowl of "gluten-free" Quacker oatmeal, about Β½ cup, 5 days a week. You could be consuming 100ppm of gluten right there. You also enjoyed some "gluten-free" Cheerios, 4 servings total throughout the week (however, if we are being realistic, no one eats a single serving of cereal). That is another 80ppm of gluten. However, let's say that box of Cheerios contained 40ppm of gluten (not all product is tested during manufacturing). Well, you can see how cross-contamination begins to add up. The gluten contamination is accumulating in your body, damaging the intestines. That week you end up feeling sluggish and with a bit too many trips to the bathroom. But WAIT! You also go out to dinner and your plate of gluten-free pasta may have been dusted with falling flour particles from the kitchen. Your "gluten accumulation" for the week is now through the roof.

By mechanically "sorting" oats that come from contaminated fields, bins with other grains, etc., manufacturers believe that the contaminated oats are dispersed enough throughout the product that will be sold, that the volume of gluten will not be at a high enough level to be considered as containing gluten.

Purity Protocol

When something is considered "purity protocol", this means that the oats, in the case, "oats that are harvested, transported, stored, processed, and manufactured under good manufacturing practices (GMPs) to minimize the presence of gluten, can safely be consumed by some persons with celiac disease" (source documentation on the definition of purity protocol).

The Gluten Intolerance Group states, "Purity Protocol is a farm-to-plate method of ensuring that oats are gluten-free and have met requirements for seed stock purity as well as criteria for harvesting, transport, storage, processing, and manufacturing".

The "gluten" in oats:

Here is another caveat to all of this. Oats are gluten-free, naturally. However, oats contain their own form of "gluten" (i.e. sticky protein). This protein is called Avenin. Avenin is similar to the gliadin proteins found in grains like wheat, which trigger the autoimmune response in celiac disease. This protein is the reason why a large percentage of those with celiac disease CAN NOT tolerate any oats whatsoever. Even purity protocol oats. Experts have recommended that those with celiac disease only consume up to 30-50g of dry purity protocol oats a day, in the first place, regardless of one's sensitivity to Avenin.

If you find you can tolerate purity protocol oats, you can increase the amount you eat, slowly. The method of cooking the oats can play into how well your body can digest them. Try soaking the oats before cooking, baking your oatmeal, baking with oat flour, or baking granola. These methods make oats a bit easier to digest, besides eating straight stovetop, microwave, or raw oats.

gluten-free oats certified

Purity Protocol Gluten-Free Oats

The ONLY oat processors and companies in the US and Canada, currently providing 100% safe, purity protocol (as per GIG definition), certified gluten-free oats are:

  • Β Montana Gluten Free Processors
  • Gluten Free Harvest (Canyon Oats)
  • Avena Foods Limited

Other oat products sold by these brands using the above processors and have been verified: (This is not a 100% complete list, but a list with verified brands).

  • Glutenfreeda
  • gfJules
  • Gluten-Free Prairie
  • Libre Naturals
  • Glanbia Naturals
  • The GFB
  • Freedom Foods
  • Nairn's
  • Trader Joe's (gluten-free labeled oat products)
  • MadeGoodFoods
  • Bakery On Main
  • Enjoy Life Foods

How to tell if the "gluten-free" label is a REAL certification

There are only four certification labels you can trust and look for that indicate 3rd party purity protocol gluten-free verification:

  1. The National Celiac Association: <5ppm (now partnered with The Gluten-Free Food Program)
  2. The Gluten-Free Certification Organization: <10ppm
  3. Beyond Celiac Endorsed Gluten-Free Certification Program: via The Allergen Control Group Inc. which provides training and certifications.
  4. The National Sanitation Foundation: <15ppm

gluten-free certification labels

The Takeaway

There are plenty of gluten-free grains out there and oats may not be the best one for someone with celiac disease. Regardless of if you source purity protocol oats. Remember, having celiac disease is NOT the same as "eating gluten-free". No one with celiac disease should be consuming Cheerios or a bag of granola that says "organic rolled oats". Those are NOT safe.

20ppm of gluten is a lot. It adds up. 20ppm X numerous servings and meals over a week (from just oats!)...You do the math. Don't make yourself sick when you can avoid it by making good decisions in the grocery store and reading labels. Many recipes online and on Instagram, by "influencers" who are NOT celiac, use "oats", "oat flour", etc. and then taught the recipe as GLUTEN-FREE. Don't fall into the trap of making and eating an oat heavy diet (even with purity protocol oats!) Celiac disease is a severe AUTOIMMUNE DISEASE and your gluten-free diet and lifestyle is a medical diet and necessity!

Hey! If you need an oatmeal alternative, quinoa flakes are JUST the thing you need.

β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-

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Reader Interactions

Comments

  1. Sherry

    September 06, 2015 at 1:52 pm

    I've only tried the regular Quaker Oats, but I do want to try the steel cut oats. Thanks for providing such an informative article.

    Reply
    • Rebecca @ Strength and Sunshine

      September 06, 2015 at 3:28 pm

      Sure!

      Reply
  2. Raia

    September 02, 2015 at 6:03 pm

    Just bought 50 pounds of oats to feed my kiddos! Cheap, easy, healthy. πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      September 02, 2015 at 6:09 pm

      I'd say the best grain to buy bulk!

      Reply
  3. Jennifer Stewart

    September 02, 2015 at 1:19 pm

    Thanks for sharing such great information! I never knew this about oats! I gave them up completely when I went gluten free!

    Reply
    • Rebecca @ Strength and Sunshine

      September 02, 2015 at 1:37 pm

      Well I'm glad I could inform you!

      Reply
  4. Carole West @ Garden Up Green

    September 02, 2015 at 10:03 am

    Great information - when I started eating gluten free I walked away from oats until one day I noticed gluten free oat flour. After doing some research which was very similar to what you uncovered I was thrilled to try bring them back into my diet. I prefer the flour it was a good substitute for wheat. I mix it with brown rice and almond flour when I bake and the results have been great. Gluten Free Oats is a wonderful thing.

    Reply
    • Rebecca @ Strength and Sunshine

      September 02, 2015 at 10:33 am

      Yea! When I was younger and first GF, I though they actually "extracted" gluten out of GF oats! Hahahaha!
      Oat flour is a great wheat sub since it does have it's own "stretchy gluten" protein!

      Reply
  5. Deborah Davis

    August 31, 2015 at 10:05 pm

    I like oatmeal cooked with apples, raisins and walnuts.

    Reply
    • Rebecca @ Strength and Sunshine

      September 01, 2015 at 7:48 am

      Sounds delish!

      Reply
  6. Melinda

    August 31, 2015 at 8:09 pm

    Yay for GF oats! Love Bob's Red Mill.

    Reply
    • Rebecca @ Strength and Sunshine

      September 01, 2015 at 7:51 am

      Gotta support the companies providing us with safety!

      Reply
      • Sandra

        April 18, 2022 at 12:26 pm

        now I am confused, because according to the certified labels shown in this article, Bob's Red Mill GF oats is not gluten free. Their GF label looks nothing like what you display.

        Reply
        • Rebecca Pytell

          April 18, 2022 at 12:30 pm

          Exactly, Sandra. They are not purity protocol. Just like Cheerios and Quaker oats.

          Reply
  7. SLWH

    August 29, 2015 at 11:59 am

    delicious!

    Reply
    • Rebecca @ Strength and Sunshine

      August 29, 2015 at 12:09 pm

      Thanks!

      Reply
  8. Julie is Hostess At Heart

    August 29, 2015 at 9:06 am

    I just read about the cross-contaminated issue too. Great that you are bringing it to the forefront for those who haven't heard.

    Reply
    • Rebecca @ Strength and Sunshine

      August 29, 2015 at 10:19 am

      It's essential to staying safe as a Celiac!

      Reply
  9. Life Breath Present

    August 28, 2015 at 8:43 am

    Oats really are a great staple to keep around. We haven't had any in awhile, but soon I think we'll be venturing into oats again. This is a good list of companies to get me re-started and buying healthier oats again! πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      August 28, 2015 at 11:08 am

      Healthier oats?

      Reply
      • Life Breath Present

        August 28, 2015 at 2:49 pm

        I'm referring to these gluten free options you've listed here. I'm not sure the oats we used to buy were gluten free or even GMO free πŸ™‚

        Reply
        • Rebecca @ Strength and Sunshine

          August 28, 2015 at 2:52 pm

          You referenced them as "healthy". That has nothing to do with cross contamination.

          Reply
  10. Audrey @ Unconventional Baker

    August 27, 2015 at 9:59 pm

    Favorite way to eat oats? Oatmeal! And oat pancakes. Crepes. Oat cookies. They're all awesome β™₯

    I actually had a major oat sensitivity for years and wasn't able to eat them. Recently I've been able to bring them back into my diet -- SOO HAPPY β™₯β™₯ πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      August 27, 2015 at 11:54 pm

      Double same πŸ˜‰

      Reply
  11. Melissa @ vegan does it

    August 27, 2015 at 1:19 pm

    I love oats! I eat them nearly every day, usually a hot bowl loaded with toppings like nuts, chia seeds, shredded coconut, and chocolate or a drizzle of maple syrup. Yum!

    Reply
    • Rebecca @ Strength and Sunshine

      August 27, 2015 at 2:36 pm

      That's the way to do it! πŸ˜‰

      Reply
  12. Kristen

    August 26, 2015 at 3:20 am

    Mmmm all of your recipes sound amazing! I'm going to try and eat healthier, and making oats for breakfast is super high on my list of healthy changes! I love eating oatmeal before a big run or race, but I never have them on other days. That needs to change ASAP!

    Reply
    • Rebecca @ Strength and Sunshine

      August 26, 2015 at 7:37 am

      What!? Oats are a staple!!!!!!

      Reply
  13. sue

    August 25, 2015 at 11:06 pm

    Oats are so good for us and I love them for breakfast or in cookies.

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 11:35 pm

      Breakfast cookies πŸ˜‰

      Reply
  14. Farrah

    August 25, 2015 at 9:23 pm

    So many awesome recipes! <3 My favorite way to eat oatmeal in the winter = baked oatmeal with a bunch of fruit. In the summer, I tend to throw it into smoothies or make overnight oats! :]

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 11:37 pm

      I was just talking about how I'm so weird and backward about this.....I crave hot oatmeals in the summer and cold ones in the winter!!! I kid you not πŸ˜‰

      Reply
  15. Mimi

    August 25, 2015 at 8:26 pm

    Thankyou so much for clearing this up! My Coeliac daughter used to adore her porridge in the mornings and misses it so much. She'll be over the moon when I tell her we can buy Oats again. Love, Mimi xxx

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 11:33 pm

      They are to be labeled gluten-free though!

      Reply
      • Mimi

        August 25, 2015 at 11:46 pm

        Noted. And thankyou πŸ™‚

        Reply
  16. Laura @ Sprint 2 the Table

    August 25, 2015 at 7:51 pm

    I only use Bob's GF Oats... I'm not even gluten-free but I think they taste the best and I really like their chewier texture.

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 8:05 pm

      Haha! Well the chewier the oat the better!

      Reply
  17. Rachel @ Athletic Avocado

    August 25, 2015 at 5:41 pm

    I love TJ's oats too! Love that they are GF! Great post πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 6:23 pm

      They do rock!

      Reply
  18. Michele @ paleorunningmomma

    August 25, 2015 at 5:12 pm

    I just bought gf oats and now need to figure out what to make with them!

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 5:18 pm

      Granola πŸ˜‰

      Reply
  19. Sarah C

    August 25, 2015 at 12:32 pm

    I love oats and oat flour and it does seem to be something that my tummy can handle.

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 12:51 pm

      Thanks great!

      Reply
  20. Ilona @ Ilona's Passion

    August 25, 2015 at 11:39 am

    I love oats. They are all the time at my home. I make lots if recipes using oats:)

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 11:48 am

      A total pantry staple!

      Reply
  21. Dorrie @ Rt 1 US 1

    August 25, 2015 at 11:12 am

    Wow! Super informative! I love a good instant oatmeal every now and then- drowned in butter and sugar of course. And why am I not surprised that Trader Joe's is certified?! They're they best! - Dorrie @ Rt 1 US 1

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 11:49 am

      Hahahaha, you sounds like my mom πŸ˜‰
      TJ's makes specific GF oats though. I think they have none GF as well, I'm not sure.

      Reply
  22. Linda @ Veganosity

    August 25, 2015 at 10:26 am

    I love steel cut oats. They take time to cook but they're so nutty and delicious. You should give them a try before you go back to school. πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 10:52 am

      And they're chewy right? Which I love!

      Reply
      • Linda @ Veganosity

        August 25, 2015 at 10:55 am

        Yes! Another reason why I love them.

        Reply
        • Rebecca @ Strength and Sunshine

          August 25, 2015 at 10:58 am

          The chewier and "thicker" the texture the better πŸ˜‰

          Reply
  23. Jendi

    August 25, 2015 at 10:21 am

    I don't like the texture of a bowl of oatmeal for breakfast, but I love oats baked!
    I'm glad you shared about the gluten free aspect because there are definitely conflicting articles out there.

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 10:53 am

      Baked oats are the bomb πŸ˜‰

      Reply
  24. Natalie | Feasting on Fruit

    August 25, 2015 at 9:29 am

    My "happy oat-tolerance level" is through the roof! This post makes me so happy as you probably knew it would! I seriously by oats by the big 42oz round thingy and go through them like crazy! Mostly in the form of flour. But you know what is actually really delicious (but weird) is dry oats and raisins...together...that's it! Yum πŸ™‚

    Oh and I totally agree, I tolerate oats baked into things best of all too!

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 10:56 am

      Hahaha! I do love 'em and oats are like the only grain I make my own flour with πŸ˜› Other's I'm too lazy and want the real "quality" grind πŸ˜‰
      That's why oat bakes will always live on and live strong!

      Reply
  25. Harriet Emily

    August 25, 2015 at 9:22 am

    I love oats! They're so delicious, and they add such a great moisture to recipes. I've always been so confused about oats and if they're gluten free. This post has really helped! Thank you so much Rebecca!

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 10:57 am

      They are gluten-free!!!! Just not when they get contaminated which is sadly the majority πŸ™

      Reply
  26. Sarah | Well and Full

    August 25, 2015 at 9:14 am

    This is so informative, Rebecca! I definitely think there is a lot of confusion about the gluten-free-ness of oats, so I really appreciate you clearing the air!! <3

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 10:57 am

      Thanks Sarah!

      Reply
  27. Ellen @ My Uncommon Everyday

    August 25, 2015 at 8:54 am

    I adore oats, but I especially love warm, comforting bowls of oatmeal (healthy), and oats + oat flour in cookies (not quiiite as healthy). πŸ™‚

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 9:10 am

      Cookies can be healthy!

      Reply
  28. Emily @ My Healthyish Life

    August 25, 2015 at 8:05 am

    Arrowhead Mills Instant Oats & Quinoa is my favorite instant but for "classic" I have to say Bob's is the best. I still want to try Purely Elizabeth oatmeal too.

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 8:06 am

      I have those Arrowhead packs! I just haven't made one yet πŸ˜›

      Reply
  29. Michele Morin

    August 25, 2015 at 7:47 am

    We love oats -- favorite cut=THICK! And we have them every Monday for breakfast with peanut butter toast. Yummy, comforting and healthful!

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 7:59 am

      O yes! I love my oats! Thick-cut...so comforting!

      Reply
  30. lindsay

    August 25, 2015 at 7:28 am

    a lot of people are confused with oats and gluten. I always have to explain, but i love that you did so very thoroughly here. and i love Bob's GF oats!

    Reply
    • Rebecca @ Strength and Sunshine

      August 25, 2015 at 7:58 am

      I know! Oats are naturally safe! Just gotta get the "right" ones!

      Reply

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https://strengthandsunshine.com/gluten-free-naan/
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#naan #naanbread #glutenfreenaan #vegannaan #indianfood #indianvegan #veganindianfood #indianfoodrecipes #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #glutenfreelife #glutenfreerecipes #veganbread #glutenfreebread #plantbasedvegan #glutenfreebaking #glutenfreefood #homemadebread #glutenfreeliving #celiacdisease #foodallergymom #flatbread
Hot and fresh of the updated-blog-post stove! One Hot and fresh of the updated-blog-post stove! One of my all-time FAVORITE recipes, posted back in 2013 (yes, a decade ago!), has finally been refreshed, reshot, and given some much-deserved love and attention! πŸ‘ŒπŸ˜˜
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Easy Chana Masala (Vegan, Gluten-Free) πŸ€€πŸ™ŒπŸ½
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This Gobblicious Garbanzo Curry is πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
100% Plant-Based πŸ’š
Made In One Skillet πŸ’™
Quick & Easy, Meal-Prep Friendly πŸ’œ
Chickpeas, Veggies, So Many Spices πŸ’—
Perfect Meatless Dinner or Lunch πŸ’–
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You can never go wrong with a quick and easy curry and this one is a classic! Just canned chickpeas, @muirglen tomatoes, onion, garlic, tons of aromatic and fragrant Indian spices @simplyorganicfoods, and my secret ingredient...a handful (or two) of spinach! Made in one pot or skillet (I use my @lodgecastiron ) and top it with some fresh cilantro and a splash of lemon juice if you so desire! πŸ₯°
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CLICK the LINK in my BIO @rebeccagf666 for the FULL RECIPE on the BLOG! πŸ‘†πŸ‘†
https://strengthandsunshine.com/my-favorite-chana-masala/
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#chickpeas #chanamasala #chickpeacurry #indianfood #indianvegan #veganindianfood #indianfoodrecipes #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #glutenfreedinner #glutenfreelife #glutenfreerecipes #vegandinner #vegancurry #plantbasedvegan #plantbasedmeals #glutenfreefood #vegandinnerideas #glutenfreeliving #celiacdisease #foodallergymom #healthydinnerideas
Crispy, charred, and popped snow pea magic! 🀩 * Crispy, charred, and popped snow pea magic! 🀩
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Crispy Air Fryer Snow Peas (Easy, Oil-Free) πŸ€€πŸ‘πŸ₯—
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These Snazzy Snow Peas are πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
Keto & Low-Carb & Paleo πŸ’š
Oil-Free & Sugar-Free πŸ’™
Just Snow Peas & Your Choice of Seasonings πŸ’œ
No-Fuss, Quick & Easy πŸ’—
Perfect Side Dish, Appetizer, or Healthy Snack πŸ’–
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Grab a big β€˜ole pile of fresh and crisp snow peas, your spices and dried herbs of choice, toss, and let your @gowiseusa air fryer do all the crispy roasting magic! Make them as charred and popped as you want (you know I go far on the β€œburnt” side)! πŸ₯³πŸ˜‹
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CLICK the LINK in my BIO @rebeccagf666 for the FULL RECIPE on the BLOG! πŸ‘†πŸ‘†
https://strengthandsunshine.com/air-fryer-snow-peas/
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#snowpeas #oilfree #airfryer #airfryerrecipes #snowpea #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #airfryerrecipe #easysidedish #healthysidedish #glutenfreelife #paleorecipes #plantbasedvegan #vegetablechips #thenewhealthy #ketorecipe #justeatrealfood #glutenfreefood #ketosnacks #glutenfreeliving #celiacdisease #foodallergymom
A little cheers to the most popular recipes on Str A little cheers to the most popular recipes on Strength and Sunshine this year. You're most beloved and trafficked recipes, time and time again! Here's to an amazing, beautiful, strength and sunshine-filled 2023! πŸ₯°β˜€οΈ

β˜€οΈ1 Italian Pasta Salad
β˜€οΈ2 Virgin Pina Coladas 
β˜€οΈ3 Slow Cooker Applesauce
β˜€οΈ4 Healthy Lemonade
β˜€οΈ5 Mexican Street Corn Salad
β˜€οΈ6 Slow Cooker Apple Butter
β˜€οΈ7 Sesame Seed Crunch Candy
β˜€οΈ8 Vegan Corn Casserole
β˜€οΈ9 Vegan Lemon Bars
β˜€οΈ10 Vegan Breakfast Casserole

Find them all on strengthandsunshine.com

#glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #foodallergy #allergyfree #celiac #foodallergies #feedfeed #thebakefeed #glutenfreelife #strengthandsunshine #foodallergymom #kidapproved #veganbaking #vegandessert #glutenfreebreakfast #veganbreakfast #glutenfreedessert #glutenfreefood #glutenfreebaking #glutenfreedinner #vegandinner #foodblogger #cookbookauthor #glutenfreeliving #celiacdisease #glutenfreerecipes
Sweet, salty, and incredibly giftable...🎁 * Sun Sweet, salty, and incredibly giftable...🎁
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Sunflower Seed Brittle (Vegan, Gluten-Free, Allergy-Free) πŸ˜‹πŸ¬
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This Snackable Sweet Salty Sunflower Candy is:πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
Fun Edible Holiday Gifting For Everyone πŸ’š
3 Ingredients, Easy & Quick πŸ’™
No-Bake Snack or Dessert Candy πŸ’œ
Customizable Flavors πŸ’–
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Skip the peanuts and make this allergy-friendly sunflower seed brittle instead! You only need some roasty toasty full-flavor @gerbsallergyfriendlyfoods salted sunflower seeds (or unsalted and add your own to taste!), vegan honey (or normal honey if you so choose), and some granulated sweetener @swervesweetie or sugar! Add in any other fun flavors like spices and extracts or keep it simple! You can even make it chewier with my tips and tricks! 😍
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Fun Fact: This is a riff on my famous sesame crunch candy! Since sesame is now a top allergen, I decided to make a free-from version for you! (I actually made this recipe last Christmas season but ran out of time to post it!) πŸ€©πŸŽ„πŸŽπŸ™ŒπŸŽ…
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Click the link in my bio @rebeccagf666 for the full recipe on the blog! πŸ‘†πŸ‘†
https://strengthandsunshine.com/sunflower-seed-brittle/
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#sunflowerseeds #brittle #sunflowerbrittle #homemadecandy #nobake #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #christmascandy #christmastreats #glutenfreelife #foodallergymom #glutenfreesnack #veganchristmas #nobakedessert #vegandessert #glutenfreedessert #easydessert #peanutfree #glutenfreeliving #celiacdisease #ediblegifts #vegansnack
Sneaky Snickerdoole Update is LIVE! πŸͺ My classi Sneaky Snickerdoole Update is LIVE! πŸͺ
My classic chewy soft cinnamony buttery snickerdoodle cookies have been fully redeveloped and updated on the blog from the original 2016 post! 😱🀩πŸ₯³
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Gluten-Free Snickerdoodles (Vegan, Allergy-Free) πŸ˜‹πŸͺ
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These Buttery Soft Snickerdoodle Pillows are:πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
Sugar-Free or Low-Sugar πŸ’š
Kid-Approved πŸ’™
Easy, Quick, Simple Recipe & Ingredients πŸ’œ
Make-Ahead + Freezer-Friendly πŸ’–
Christmas & Holiday Cookie Platter Staple πŸ’—
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Soft and chewy snickerdoodles with just the right amount of cinnamon and that iconic tang from the cream of tartar! Made with @kingarthurbaking GF flour, baking soda, cream of tartar, @simplyorganicfoods cinnamon, @countrycrock vegan butter, a splash of @watkins.1868 vanilla, @swervesweetie granulated sugar, and some applesauce for extra moisture! πŸŽ„πŸͺπŸŽ…
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Click the link in my bio @rebeccagf666 for the full recipe on the blog! πŸ‘†πŸ‘†
https://strengthandsunshine.com/gluten-free-snickerdoodles-vegan-allergy-free/
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#snickerdoodlecookies #snickerdoodles #snickerdoodle #homemadecookies #christmascookies #christmasbaking #egglesscookies #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #thebakefeed #glutenfreelife #foodallergymom #glutenfreecookies #veganbaking #vegandessert #glutenfreedessert #chewycookies #glutenfreebaking #glutenfreeliving #celiacdisease #cookiestagram #vegancookies
Soft, chewy, rich, and smokey-sweet MOLASSES COOKI Soft, chewy, rich, and smokey-sweet MOLASSES COOKIES! 😱πŸͺ✌️
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Gluten-Free Soft Molasses Cookies (Vegan, Allergy-Free) πŸ˜‹πŸͺ
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These Old-Fashioned Chewy Christmas Cookies are:πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
Low-Sugar πŸ’š
Kid-Approved πŸ’™
Easy, Quick, Simple Recipe & Ingredients πŸ’œ
Make-Ahead + Freezer-Friendly πŸ’–
Christmas & Holiday Cookie Platter Staple πŸ’—
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Soft and chewy with the rich and deep flavor of molasses, perfectly spiced, subtly sweet, with that hint of sparkly sugar crunch on the outside edges! Warm from the oven, these classic cookies are a cozy nostalgic bite of yum! With @kingarthurbaking GF flour, baking soda, a pinch of @simplyorganicfoods ginger, cinnamon, and cloves, some @countrycrock vegan butter, a splash of @watkins.1868 vanilla, brown sugar @swervesweetie and granulated, and of course @wholesomesweet molasses! πŸŽ„πŸͺπŸŽ…
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Click the link in my bio @rebeccagf666 for the full recipe on the blog! πŸ‘†πŸ‘†
https://strengthandsunshine.com/gluten-free-molasses-cookies-vegan/
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#molassescookies #molasses #blackstrapmolasses #homemadecookies #christmascookies #christmasbaking #egglesscookies #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #thebakefeed #glutenfreelife #foodallergymom #glutenfreecookies #veganbaking #vegandessert #glutenfreedessert #chewycookies #glutenfreebaking #glutenfreeliving #celiacdisease #cookiestagram #vegancookies
Tart, Tangy, and Sweet! 😘✌️ * Gluten-Free C Tart, Tangy, and Sweet! 😘✌️
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Gluten-Free Cranberry Orange Muffins (Vegan, Allergy-Free) 😍🀀🍊🫐🧁
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These Cozy Christmas Cranberry Muffins are:πŸ‘‡
Gluten-Free ❀️
Allergy-Free 🧑
Vegan πŸ’›
Kid-Approved πŸ’š
Naturally Sweet πŸ’™
Simple, Easy, & Quick πŸ’œ
Perfect Christmas Breakfast, Brunch, Snack, or Dessert πŸ’–
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Bursting with pops of fresh @oceansprayinc cranberries and freshly squeezed orange juice (and zest), these soft and fluffy bakery-style muffins are made with @kingarthurbaking flour, applesauce, @so_delicious yogurt, and @swervesweetie. Topped with a simple glaze to make them extra special...they’re a bright and jolly Christmas bite to fuel your present opening! 😍πŸ₯°πŸ˜‹
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CLICK the LINK in my BIO @rebeccagf666 for the FULL RECIPE on the BLOG! πŸ‘†πŸ‘†
https://strengthandsunshine.com/gluten-free-cranberry-orange-muffins-vegan/
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#muffins #cranberryorange #bakingfromscratch #cranberryorangemuffins #holidaybaking #veganbrunch #glutenfree #vegan #dairyfree #eggfree #soyfree #nutfree #allergyfree #celiac #foodallergies #feedfeed #thebakefeed #christmasbreakfast #glutenfreelife #cranberries #foodallergymom #glutenfreemuffins #veganbaking #veganbreakfast #glutenfreebreakfast #glutenfreefood #glutenfreebaking #glutenfreeliving #celiacdisease #veganmuffins