Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Thighs with Roasted Butternut Squash
Description: Four bone-in chicken thighs are roasted until crisp-skinned alongside cubes of caramelized butternut squash. Simple seasoning lets the sweet squash and juicy chicken shine for two.
Sale items used: Fresh Perdue Chicken Thighs, Butternut Squash
Prep time: 50 minutes
Serving note: Use 2 lbs bone-in chicken thighs (about 4 thighs) and one 2 lb butternut squash. Roast about 1 lb of the squash cubes tonight and save the remaining squash for Thursday.
Recipes:
- Sheet Pan Chicken Thighs with Roasted Veggies (GF)
- Sheet Pan Chicken and Butternut Squash (with Apples and Honey)
- Sweet & Spicy Chicken with Butternut Squash
Tuesday
Meal: Beef and Pepper Skillet over Basmati Rice
Description: Thin shaved steak is seared with sweet mini peppers and red onion, then served over fluffy basmati rice. It cooks in one pan in about 20 minutes.
Sale items used: Kroger Beef Shaved Steak, Private Selection Mini Sweet Peppers, Kroger Red Onions, Kroger Basmati Rice
Prep time: 25 minutes
Serving note: Use 1 pack shaved steak (about 0.75 lb), half the bag of peppers, half an onion, and 1 cup dry basmati rice (cooks to about 3 cups). Season with salt, pepper, and gluten-free tamari if desired. Save the remaining rice for Friday and the rest of the peppers and onion for Wednesday.
Recipes:
- Unstuffed Pepper Skillet Recipe
- Easy Ground Beef and Rice Skillet (Kid-Friendly)
- Easy Beef Pepper Rice Recipe (Pepper Lunch Copycat)
Wednesday
Meal: Cheesy Veggie Frittata with Apple Side
Description: Six eggs are whisked with sauteed peppers, onion, and melted cheese, then baked into a fluffy frittata. Crisp sliced apples on the side add a fresh, sweet contrast.
Sale items used: Kroger Eggs, Kroger Cheese, Mini Sweet Peppers, Kroger Red Onions, Apples
Prep time: 30 minutes
Serving note: Use 6 eggs, 1 bag cheese (about 8 oz), leftover peppers, and half an onion. Serve with 2 medium apples (about 1 lb total).
Recipes:
- Apple Bacon Cheese Frittata
- Easy Vegetable Frittata Recipe
- Gluten-Free Vegetable Frittata
Thursday
Meal: Smoked Sausage and Squash Skillet
Description: Sliced smoked sausage browns in a skillet with tender butternut squash cubes and onion. The sausage juices flavor the squash for an easy one-pan dinner.
Sale items used: Johnsonville Smoked Sausage, Butternut Squash, Kroger Red Onions
Prep time: 30 minutes
Serving note: Use 1 package smoked sausage (check the label for gluten-free), the remaining squash (about 1 lb, cubed), and the last of the onion. Cook the squash covered for about 10 minutes first so it softens.
Recipes:
- Smoked Sausage and Squash Skillet
- Sausage Butternut Squash Skillet
- Easy Smoked Sausage and Zucchini Skillet
Friday
Meal: Oven-Baked BBQ St. Louis Style Pork Ribs with Basmati Rice
Description: A small portion of St. Louis style ribs is baked low and slow, then glazed with BBQ sauce until sticky. Served over the leftover basmati rice for a hearty finish to the week.
Sale items used: St. Louis Style Pork Ribs, Sweet Baby Ray's BBQ Sauce, Kroger Basmati Rice
Prep time: 15 minutes active, 2 hours 15 minutes total
Serving note: Buy about 2 lbs of ribs (roughly half a rack, ask the meat counter to cut it). Bake covered at 300F for about 2 hours, then glaze and broil for 10 minutes. Season the ribs the night before to save time. Serve over 1 cup dry basmati rice, and check that the BBQ sauce is labeled gluten-free.
Recipes:
- Oven Baked St Louis Style BBQ Ribs
- Gluten-free BBQ Pork Ribs in the Oven
- Barbecue St. Louis Pork Ribs Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Perdue Chicken Thighs (2 lbs): $1.98
- Butternut Squash (2 lbs): $2.98
- Kroger Beef Shaved Steak (x1 pack, from the 2 for $10 deal; the second pack is not needed): $5.00
- Private Selection Mini Sweet Peppers (x1 bag, half of the 2 for $7 deal): $3.50
- Kroger Red Onions (x1): $4.29
- Kroger Basmati Rice (x1): $8.49
- Kroger Eggs, 12 ct (x1): $1.39
- Kroger Cheese (x1): $1.49
- Apples (1 lb): $1.49
- Johnsonville Smoked Sausage (x1): $3.99
- St. Louis Style Pork Ribs (2 lbs): $5.98
- Sweet Baby Ray's BBQ Sauce (x1): $1.49
Pantry staples needed:
- Salt, black pepper, olive oil, garlic powder, smoked paprika, gluten-free tamari (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $5.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Fresh Perdue Chicken Drumsticks or Thighs: $0.99/lb with card
- Kroger Beef Shaved Steak: 2 for $10.00 with card
- Oscar Mayer Bacon: $3.99 each with digital coupon
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage: $3.99 each with digital coupon
- Oscar Mayer Deli Fresh Lunch Meat: $6.49 each
- Impossible Entrée or Jimmy Dean Heat 'n Serve Sausages: $5.99 each
- Kroger Breaded Chicken Breast Tenders or Chunks: $12.99 each
- American BBQ 73% Lean Ground Beef Patties: $7.00 each with card
- Hillshire Farm Smokies: 2 for $7.00 with card
- Tyson Frozen Chicken: $12.99 with card
- Hormel Chili: 2 for $5.00 with card
- Butterball Turkey: $1.28/lb with card
- Johnsonville Dinner Sausage or Ground Sausage: $3.99 each with card
- Fresh Atlantic Salmon Fillets or Kroger Extra-Large Cooked Shrimp: $8.99/lb with card
- St. Louis Style Pork Ribs: $2.99/lb with card
- Bar-S Meat Franks or Meat Bologna: 10 for $10.00 with card
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Smart Way Chicken Drumsticks: $5.00 each with card
- Kroger Shrimp Bowl: $5.00 each with card
- Deli Kitchen Fried Chicken: $5.00 each with card
- Just Bare Frozen Chicken: $14.99 with card
Deli and prepared on sale:
- Smucker's Uncrustables: 3 for $10.00 with card
- Private Selection Soup: $7.00 with card
Produce on sale:
- Cosmic Crisp, Pink Lady or Envy Apples: $1.49/lb with card
- Red, Green or Black Seedless Grapes: $1.99/lb with card
- Avocados: $4.99 each with digital coupon
- Cuties Seedless Mandarins or Dracula Blood Oranges: $4.99 each with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb with card
- Strawberries or Blackberries: $2.99 with card
- In-Store Made Fruit Snacks to Go: $6.00 with card
- Private Selection Seedless Mini Sweet Peppers: 2 for $7.00 with card
- Kroger Red Onions: $4.29 with card
- Private Selection Asian Pears: $7.99 with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Jumbo Blueberries: $4.99 each with digital coupon
Dairy and eggs on sale:
- Kroger Eggs, Large Grade A, 12 ct: $1.39 with card
- Kroger Cheese (Mexican Style/Colby Jack): $1.49 each with digital coupon
- Challenge Butter: $2.99 with card
- Fage Greek Yogurt: 4 for $5.00 with card
- Simple Truth Organic Milk: $3.99 with card
- Fairlife Core Power Protein Shake: $5.49 with card
- Breyers Ice Cream or Magnum Ice Cream Bars: $2.99 each with digital coupon
- Yasso Frozen Greek Yogurt Bars or Sandwiches: $3.99 each with digital coupon
Bakery and bread on sale:
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each
- Kroger Hot Dog Buns or Tortillas: $0.99 each with card
- Pillsbury Crescent Rolls or Amy's Organic Soup: $1.99 each
- Hostess Multipack or Nature's Own Bread: $2.99 each
- Private Selection Buns: $3.49 with card
- Private Selection Pumpkin Cake Roll or Classic Cake: $6.00 with card
- Caramel Apple Crunch Cake, Boston Crème Cake or Pineapple Upside Down Cake: $13.99 each
- Stonefire Naan: 2 for $6.00 with card
- Private Selection Fresh Baked Butter Croissants: $5.00 each with card
- Fresh Baked Cookies: $3.00 with card
Pantry on sale:
- Smart Way Sugar: $2.59 with card
- Folgers or Cafe Bustelo Coffee: $9.99 with card
- Pepperidge Farm Cookies or Kellogg's Large Size Cereal: $3.99 each
- Heinz Gravy or Bertolli Pasta Sauce: $1.99 each
- Pop-Tarts or Goldfish Crackers: $1.99 each
- Pringles or Betty Crocker Fruit Snacks: $1.49 each
- Tropicana Orange Juice or Lance Sandwich Crackers: $3.79 each
- Keebler Cookies or Blue Diamond Nut Thins: $2.99 each
- Progresso Soup or Barilla Protein Plus Pasta: $1.79 each
- Prego Pasta Sauce or Ben's Original Ready Rice: $1.49 each
- General Mills Cereal or Nature Valley Bars: $1.99 each
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce: $1.49 each
- Nabisco Oreo Family Size Cookies: $3.99 each
- Kroger Coffee: $12.99 each
- Gold Medal Flour or Kroger Canola Oil: $3.99 with card
- Campbell's Chunky Soup or Swanson Broth: 2 for $5.00 with card
- Siete Tortilla Chips or Potato Chips: $2.49 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- Rao's Pasta Sauce: $6.49 each with digital coupon
- Frito-Lay Multipack: $7.99 each with digital coupon
- Mars Candy: $0.99 each with digital coupon
- Tostitos Dip or Mission Carb Balance Tortillas: $4.99 with card
- Kroger Potato Chips: $1.79 with card
- Kettle Brand Potato Chips: $3.99 with card
- Simple Truth Organic Peanut Butter: $3.99 with card
- Kroger Whole Cashews: $4.99 with card
- Kroger Basmati Rice: $8.49 with card
- Simple Truth Organic Coconut Flakes or Chips: 2 for $3.00 with card
- Patak's Simmer Sauce or Chutney: $4.99 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
- Simple Truth Organic Ghee: $10.99 with card
Frozen on sale:
- Stouffer's or Lean Cuisine Entree: 4 for $10.00 with card
- El Monterey Burritos: $4.49 each with digital coupon
- Outshine Fruit Bars or Kroger Chocolate-Covered Frozen Fruit: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.99 each
- Screamin' Sicilian Pizza: $5.99 with card
- DiGiorno Pizza or Deer Park Natural Spring Water: $3.99 each with digital coupon
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$42.07
for 2 people · $21.04 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 21, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Kroger.