Five more gluten free swaps

Posted: October 1, 2024 Updated: November 10, 2024

Following on from the epic success that was Five Gluten Free Swaps I’ve committed to doing a few extra episodes.

Actually, I committed to it before I knew it would be so popular. Did you know when I first shared it on Facebook it got over 600 likes and over 1,500 visits on the first day?! That’s pretty amazing if you ask me.

When you get a coeliac diagnosis, or another medical diagnosis that requires you to undertake a gluten free diet it is a huge shift in your life. Food is such an integral part of life, especially enjoying life, it’s not just nutrition, there are huge social and cultural aspects to what we eat.

So for me as a… what am I, an influencer? A gluten free guide? Eh… So for me, with this platform to share knowledge, it’s important that I tap into what people need.

Cue the gluten free swaps. This series is inspired by what I see people ask for time and again on social channels. If you spend enough time (like I do) on GF Facebook groups, you’ll see people looking for replacements of the same products.

Sometimes we have answers, sometimes it takes a little investigation. But what I think is the hardest part (and what I strive to solve) is that it’s very hard to find a product when you don’t know what it’s called.

So let’s dive in!

I wish I could say there were a tonne of affiliate links in this post but there are not. However, where they are present, if you purchase via those links I may earn a small commission. It comes at no extra cost to you and helps me keep doing what I do (learn more about how you can support Kati Keksi).

Gluten free Couscous

Why is it I am so often finding myself recommending products I have no interest in? Like all the hazelnut flavoured chocolate – gross! 😅

Well, here’s another one. I’ve never had any interest in couscous. To be fair, I’ve rarely encountered it, having grown up with a coeliac in the house.

Most of our family meals were naturally gluten free, with the occasional pasta dinner. I can’t recall what my brother ate on those nights, but my own GF journey didn’t start until my early 20s.

So for those desperate for their super speedy side or wanting to recreate a Moroccan dish, there are options.

I did find chickpea couscous but the brand never got back to me about may contains (I asked twice, in August and September). I’ll update the article if I hear back!

Gluten free couscous is hard to find and you’ll need to shop at random online stores to find it.

Here are the best two options.

Rice couscous

Rice couscous was the first gluten free option I came across and it’s sold by an Aussie company called Spice Zen. They have two varieties, a white and a brown both made using basmati rice.

I’m not sure what the benefits are with the two colours, presumably the brown couscous has a higher fibre content as per brown rice.

Corn couscous

This is the “couscous” I’m familiar with, having tried it in the UK. There were a few gluten free meal deal options in the UK using corn couscous as a salad base.

Unfortunately at the moment I can only see it for sale in the UK. It’s in the supermarket and its called Clearspring. I’m told you can also buy it online in Australia so I’m going to chase up some stockists but I haven’t had any luck yet.

I did however find a corn / rice mix for sale online. It’s sold by a company called Naturitas, which has a .au website but I think actually ships out of Spain.

They have a lot of other gluten free products for sale but I would exercise caution – I’d seen some other products marked gluten free but they had may contains. I’m including this one below because I can clearly see the gluten free certification on the packaging.

Gluten free corn couscous at Woolworths!

In November 2024 a new product launched into the Woolworths health food aisle. Gluten free couscous made from corn by Simply Wholesome. It’s 100% corn and is currently $6.

Up and Go

Convenience is something that really goes out the window when you go gluten free. Suddenly you can’t pick up a last minute breakfast without first searching for 15 minutes on Google Maps, and even then you have to get lucky.

Even your Up and Go, a handy little drink to keep in your backpack, is not gluten free because it contains oat flour.

Luckily for us, there’s tonne of liquid breakfast alternatives, including some that are dairy free!

Dairy Free Up and Go

It’s very clearly labelled dairy free but the fact that it is also gluten free is hidden on the side in the nutrition panel. The only allergen in these is soy, there are no may contains.

GF status: Legit gluten free, not detected.

Flavours: Chocolate, vanilla.

While Up & Go is quite pricey it does come up on sale every so often. I’ll post it in my weekly gluten free specials on Facebook when it comes up.

Sustagen

Many of us of course know Sustagen as a powdered nutrition supplement. I’ve got a tub in the bottom of my pantry actually. Yep, it’s gluten free as well, allergens on that are milk and soy.

The Sustagen ready to drink are marketed as a high protein option with 12.5g of protein per 250mL serve. Which I think is pretty reasonable. They come in three flavours, chocolate, strawberry and vanilla.

GF status: Legit gluten free, nil detected.

Flavours: Chocolate, strawberry, vanilla.

The Good Brekkie

This one is relatively new I think, I only noticed it around June 2024. The unique selling point of Good Brekkie is that there is no added sugar. Instead it’s sweetened erythritol and stevia.

GF status: Legit gluten free, not detected.

Flavours: Chocolate, vanilla.

Coles BOM

I’ve been wondering for a few months what BOM means. I’ve only now noticed while researching for this article that it stands for Breakfast On the Move. Pretty catchy.

These are good, my husband happily has one or two a week as his post run protein boost. He’s tried most of the flavours, I don’t think we’ve bought banana before.

I am starting to think these may have been discontinued, I’ll keep an eye out. Here are the details in case it makes a comeback.

GF status: Legit gluten free, nil detected.

Flavours: Banana, chocolate, strawberry, vanilla.

Worcestershire Sauce

This one might be most useful for the newly diagnosed, I feel like a lot people know now?

I was in my parent’s pantry the other day looking for condiments at brunch (as you do) and both the Worcestershire sauce and Lancashire relish were not gluten free! Boo!

Side note, I’m pretty sure the brand they have isn’t vegetarian either (it’s got anchovy?!).

But worry not, there’s a few options for your stews, … what else do you use this on? My mum used to put it on my cheese on toast as a kid. Anyone else? Just me? Okay, fair. 😅

Spring Gully Worcestershire Sauce

First option is Spring Gully, which is made in South Australia. It’s a nice touch because the two non-GF ones I mentioned above are from the UK. Always better to get lower food miles.

Spring Gully Worcestershire sauce is labelled gluten free and labelled vegan.

Woolworths Worcestershire Sauce

The other option you can get is from Woolworths’ home range. I can’t see on the packaging where this is made, which is a bit odd.

However, it is tested for gluten – nil detected! And it’s suitable for vegans as well. No anchovy.

In terms of price this is the cheapest at $0.80 per 100mL, Spring Gully above is $1.60 per 100mL.

Coles Worcestershire sauce

Coles also has their own home brand sauce. Like Woolies it’s labelled gluten free and tested – not detected. The ingredients are almost identical (it’s vegan too), and the price is the same per 100mL.

Beerenberg Worcestershire sauce

Beerenberg are a brand that have so many gluten free products it’s easy to get caught out and accidentally buy one that isn’t gluten free (always check!).

Fortunately, all of their gluten free products are tested so you know they are safe.

When I released this article a few people were quick to point out that Beerenberg in fact have their own Worcestershire sauce and it’s gluten free. So, here you go – it’s on the list Carol and Norm! 😁

MasterFoods Worcestershire sauce

Whoa, whoa, whoa… MasterFoods? Really? Yes, but there’s a catch.

You can get MasterFoods gluten free Worcestershire sauce but you have to buy it in a three litre jug.

In fact, there are quite a few products, from surprising brands, that are gluten free only when you but in bulk. I’ve collated a heap of them for my Amazon Storefront – it’s not a store I run, but a curation of gluten free products I’ve found on Amazon.

Milo

I’m in two minds on how to approach this. I could tell you every chocolate add-in for milk on the market that’s gluten free. It would be a pretty long list. But do any have that classic Milo in cold milk vibe? Nope, not really.

As I see it there are really only two contenders.

Crum

Crum hit the market in, I want to say 2022? It had a biiiig price tag and wasn’t available in many places so sadly I’ve never tried it. The ingredients are very different to Milo, it includes carob, maca and something called mesquite.

You can order it online from various stores, it may be available in person at some places. A 250g jar of Crum will set you back $22.

Chocorama

I recently tried and reviewed Chocorama by Free From Family Co and I reckon it’s the closest we’ve got to gluten free Milo. It does that “I’m not going to mix into the milk no matter what you do” thing. Classic Milo style.

Chocorama is allergen free, and it’s $16.95 for a 200g bag.

Crunchio

Bonus! I thought I had this article all wrapped up and then two weeks before publishing I came across Crunchio in my Instagram feed.

Looking at the ingredients, it’s… actually a bit like a child of Crum and Chocorama! It has cacao and coconut sugar with added maca powder and reishi (a type of mushroom). The price is $27.50 for 250g or $28 through Happy Tummies.

Smarties

There’s a few options for Smarties alternatives, and again, not being a particularly huge fan of Smarties I can’t point you in the direction of my favourite. Don’t worry I’m not a monster, I just prefer m&ms.

I get my husband to bring back a bag or two of m&ms when he visits the US for work. My favourites are the dark chocolate m&ms and the peanut butter filled m&ms.

Back to Smarties swaps.

Before I deep dive into options I thought I’d do a quick price check of Smarties. After all, gluten free options are generally pretty expensive. When it comes to sweet treats, companies often jump on the plant-based bandwagon which probably adds a few extra % too.

Looking at a standard box of Smarties they are $2.50 for 50g, so that’s $5 per 100g.

Clarana

Gluten free, vegan! It does however have a may contain for dairy. I’ve seen this online at Happy Tummies, $9.60 for 125g ($7.60 per 100g). I think Clarana products are at your local organic / vegan store, so check there too if online ordering isn’t your thing.

Allergens: Soy, wheat (glucose syrup). May contain: Milk, hazelnut, almond, peanut.

The Confectionery House

This is the second appearance in a GF swap article for Confectionery House having given us gluten free Jaffas. The team produce a bag of milk chocolate Buttons in bright happy colours.

Allergens: Dairy, soy. May contain: Peanut, almond, hazelnut, macadamia.

These used to be available at Happy Tummies but these days you can find Confectionery House products in IGA stores.

Naturally Good

Probably the easiest to find Smarties alternative in the list are the Naturally Good Original Mylk Partyz. At a whopping $11 for 135g ($8.15 per 100g) it’s probably the most expensive though.

They are vegan and also tested gluten free. While there’s no allergens there’s a long list of may contains.

Allergens: None. May contain: Milk, sesame, lupin, sulphites, peanut, egg, tree nuts, soy.

GF Lolly Co Choc Buttons

Aussie owned business GF Lolly Co (who offer gluten free pick and mix) also offer a gluten free Smarties alternative. They are dairy free too!

Allergens: Soy. May contain: Peanuts, tree nuts, chestnut.

The pricing at GF Lolly Co is scaled, so at 50g the price is $3.50 per 100g. However if you’re buying a 250g or 500g bag then it scales down to $2.78 and $2.39 per 100g respectively.

At any size it’s actually cheaper than Smarties.

That’s all from me for today! I hope you’ve found something you were missing, whether it was gluten free couscous or gluten free Smarties.

Are you new to this series? Why not check out the first post, Five Gluten Free Swaps.

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