Gluten-Free Picnic and BBQ Food Options

It can be a lot of fun heading to a barbecue or picnic, but if you are on a gluten-free diet, it makes it hard to choose food without hurting your stomach. Luckily, there are plenty of delicious things you can bring. 

Gluten-Free BBQ Chicken

Even if you have a gluten sensitivity, you can still enjoy some barbecue chicken at the potluck or picnic! This is easy to do simply by combining your favorite chicken piece, like a breast or thigh, with some gluten-free barbecue sauce. There are many brands that carry it, from Bull’s Eye and KC Masterpiece to Kraft and Hunt’s. You just need to look closely at the label on the bottle to be sure it says gluten-free on there. You can also look for low sugar or sugar-free barbecue sauces as they are often gluten-free, but not always, so still look to see that it does not contain gluten.

Italian Sandwich Pasta Salad

The next gluten-free option is to make a pasta salad with Italian sandwich ingredients. For the pasta, you have two options. You can either use a special gluten-free pasta found in the specialty diet section of your grocery store or use spiralized noodles, like zucchini, for the salad. You can then build the pasta salad like an Italian sandwich with meats and cheeses and veggies of your choice. Again, look for that gluten-free seal of approval on your deli meats and cheese.

Pineapple Chicken

There is something to be said about adding fruit to chicken when it is summertime. Barbecue chicken and pineapple just go together. You can also use a teriyaki sauce on your grilled chicken that is gluten-free, and add some pineapple to it. When you are using fresh pineapple, it will be gluten-free naturally, so there is nothing to be concerned with there. However, if for some reason you ever use processed fruit in a can or jar, you need to check to see if it is gluten-free just to be sure. 


This is a really fun idea that can be gluten-free as long as you are reading your labels. The dip itself can be a sour cream dip or whatever you want, with some BLT ingredients layered in it, like bacon, tomato, and shredded lettuce. People love when you bring something a little different, so the gluten-free guests won’t be the only ones enjoying this dip.

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