Tesco Gluten-Free and Allergen-Friendly Shopping Guide
Shopping with food allergies or intolerances can feel stressful, but Tesco has made it easier than ever to buy safely and confidently. Whether you’re living with coeliac disease, dairy intolerance, or multiple sensitivities, the supermarket’s Free From range and clear labeling system take much of the worry out of grocery shopping. This guide will help you navigate Tesco’s gluten-free and allergen-friendly options like a personal shopper would—pointing you to the best aisles, brands, and budget tips for 2025.
The Tesco Free From Range Explained
Tesco’s approach is simple: make allergen-safe food affordable and available to everyone. The Tesco Free From range now covers over 400 products across all categories—bread, pasta, sauces, snacks, desserts, and ready meals. Each product is clearly labeled for common allergens such as gluten, milk, egg, soy, and nuts. You’ll find them in a dedicated “Free From” aisle in most Tesco stores, as well as in the same sections as standard groceries for convenience.
Everyday Gluten-Free Essentials
Tesco’s own-brand Free From breads and flours are consistent bestsellers because of their texture and price. The Tesco Free From Brown Loaf (£2.30) holds together well for sandwiches and toasts evenly, unlike many gluten-free loaves that crumble. The White Rolls (4-pack, £2.00) are soft and freeze well for later use. For baking, Tesco Free From Plain Flour (£2.50, 1 kg) is a reliable all-purpose choice. Pair it with gluten-free baking powder and you’ll bake pancakes, muffins, and biscuits that taste nearly identical to wheat versions.
Pasta, Pizza, and Quick Comfort Foods
If you miss pasta or pizza, Tesco’s gluten-free options are among the most affordable in the UK. The Tesco Free From Penne (£1.50) and Spaghetti (£1.40) are made from maize and rice flour, which gives a texture close to regular pasta when cooked properly. They hold sauces well and don’t fall apart. For pizza night, try Tesco Free From Pepperoni Pizza (£3.75)—the base is light, the cheese melts nicely, and it crisps perfectly at 220 °C.
Breakfast Choices and Dairy Alternatives
Cereal and breakfast are another strong point. Tesco Free From Cornflakes (£2.00) and Oats (£2.25) are certified gluten-free and safe for coeliacs. If you’re avoiding dairy, pair them with Tesco Plant Chef Oat Milk (£1.90) or Alpro Almond Drink (£2.00). For quick breakfasts, the Free From Porridge Pots (£1.75) are convenient for work or travel days.
Safe Snacks and Treats
Tesco’s allergen-friendly snack section has grown rapidly. The Tesco Free From Chocolate Digestives (£1.75) taste like the real thing, and the Cheese Balls (£1.50) are a good dairy-free crunchy alternative. For sweet cravings, Free From Brownie Slices (£2.50) and Millionaire’s Shortbread (£2.75) are family favourites.
Ready Meals and Sauces
For convenience, Tesco’s Free From Macaroni Cheese (£3.00) and Chicken Curry (£3.25) are solid weekday options, clearly labeled gluten- and milk-free. You’ll find allergen details printed in bold capitals on all packaging. Online, use Tesco’s filters to find meals marked “gluten-free,” “milk-free,” or “nut-free.”
How to Find Free From Products In-Store and Online
Head to the “Free From” aisle in larger stores—often near bakery or cereal sections. Smaller Tesco Express branches stock essentials only. Online at tesco.com/groceries, select dietary filters such as “Gluten Free” or “Dairy Free.” You can combine filters and save your basket for easy re-ordering.
Budget Tips and Clubcard Savings
Tesco’s Free From range is typically 30–40 percent cheaper than specialist stores. Watch for Clubcard discounts like “2 for £3” on snacks or yoghurts. A Clubcard Plus subscription (£7.99 per month) gives 10 percent off two in-store shops, saving about £10–£15 monthly.
Understanding Tesco’s Allergen Labeling
Tesco complies with the Food Information for Consumers Regulation (FIC). Allergens appear in bold; “may contain” warnings are used only where real cross-contamination risk exists. Bakery and deli counters keep full allergen booklets, and trained staff can check ingredients for you.
Customer-Favourite Free From Products
Highlights include Free From Garlic Bread (£2.25), Lasagne Sheets (£2.00), Chocolate Muffins (£2.75), and Snack Bars (£2.50). Many items are safe from gluten, milk, and eggs simultaneously.
Certification and Safety Standards
Look for the Coeliac UK Crossed Grain symbol, confirming products contain less than 20 ppm gluten and meet NHS coeliac safety standards.
Family-Friendly Allergy Snacks
Parents will appreciate Free From Mini Raisins, Oat Bars, and Fruit Yo-Yos—nut-free and lunchbox-approved.
Smart Shopping Habits
Use Tesco’s “My Favourites” list to reorder safe groceries easily. Visit Tesco’s Free From recipe page for gluten- and dairy-free meal ideas.
Allergen Options in Tesco Cafés
Large store cafés now serve gluten-free bread, oat milk, and dairy-free cheese alternatives. Ingredient charts are available on request.
Final Thoughts
In 2025, Tesco’s allergen-friendly range has moved from niche to mainstream. It’s not just about dietary restrictions—it’s about inclusive shopping. For anyone new to gluten- or dairy-free eating, Tesco’s clear labeling, broad variety, and fair pricing make it one of the most reliable places to shop safely and affordably in the UK.
