Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week gives you a different protein every night, from chicken thighs on Monday to ground beef on Tuesday, a cheesy egg frittata on Wednesday, smoked sausage on Thursday, and St. Louis style ribs on Friday, so nobody gets bored. The sale picks stretch across several dinners: the 2-pack of mini sweet peppers at $7.00 covers both Tuesday's beef skillet and Wednesday's frittata, and the $8.49 bag of Kroger Basmati Rice is used on Tuesday and again on Friday. Squash shows up on Monday and Thursday, and red onions run through the early part of the week, so you aren't buying a lot of one-off ingredients. Everything is built to stay gluten-free, but check the Johnsonville label before Thursday to be sure. The ribs need over two hours, so bake them Thursday night and simply reheat them with the sauce on Friday.
5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Thighs with Roasted Butternut Squash
Description: Chicken thighs are baked until crisp-skinned alongside cubes of butternut squash tossed in ghee-free pantry oil and salt. Red onion wedges roast in the same pan for a simple, savory dinner.
Sale items used: Fresh Perdue Chicken Drumsticks or Thighs, Butternut, Spaghetti or Acorn Squash, Kroger Red Onions
Prep time: 50 minutes
Serving note: 3 lbs chicken thighs, 2 lbs butternut squash, 1 Kroger Red Onions package (use half Monday, half 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: Ground beef is browned with sliced mini sweet peppers and onion, seasoned with cumin and garlic. It is served over fluffy Kroger Basmati Rice.
Sale items used: Kroger 80% Lean Ground Beef, Private Selection Seedless Mini Sweet Peppers, Kroger Basmati Rice, Kroger Red Onions
Prep time: 30 minutes
Serving note: 1.5 lbs ground beef, 1 pack mini sweet peppers (2 for $7.00 deal, buy the pair), 2 cups dry basmati rice (about one third of the bag, rest used Friday).
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: Eggs are whisked with Kroger Cheese (Mexican Style/Colby Jack), sweet peppers and onion, then baked in a skillet until set. Sliced apples on the side add a crisp, sweet contrast.
Sale items used: Kroger Eggs, Large Grade A, 12 ct, Kroger Cheese (Mexican Style/Colby Jack), Private Selection Seedless Mini Sweet Peppers, Cosmic Crisp, Pink Lady or Envy Apples
Prep time: 35 minutes
Serving note: 12 eggs, 1 Kroger Cheese package, remaining peppers from the 2-pack, 1.5 lbs apples.
Recipes:
- Apple Bacon Cheese Frittata
- Easy Vegetable Frittata Recipe
- Gluten-Free Vegetable Frittata
Thursday
Meal: Smoked Sausage and Squash Skillet
Description: Johnsonville Smoked Sausage is sliced and seared in a skillet with spaghetti squash strands and onion. Served with Ben's Original Ready Rice for a quick, smoky weeknight meal. Check the sausage label to confirm it is gluten-free.
Sale items used: Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage, Butternut, Spaghetti or Acorn Squash, Kroger Red Onions, Ben's Original Ready Rice
Prep time: 40 minutes
Serving note: 1 package Johnsonville Smoked Sausage, 2 lbs spaghetti squash, remaining half onion, 2 pouches Ben's Original Ready Rice.
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: St. Louis Style Pork Ribs are baked low and slow, then brushed with Sweet Baby Ray's BBQ Sauce and finished hot. Served with basmati rice.
Sale items used: St. Louis Style Pork Ribs, Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce, Kroger Basmati Rice
Prep time: 2 hours 15 minutes
Serving note: 4 lbs ribs, 1 BBQ sauce, remaining basmati rice. Make ahead: bake the ribs Thursday night, refrigerate, and reheat with sauce for 20 minutes Friday.
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 Drumsticks or Thighs (3 lbs): $2.97
- Butternut, Spaghetti or Acorn Squash (4 lbs): $5.96
- Kroger Red Onions (x1): $4.29
- Kroger 80% Lean Ground Beef (1.5 lbs): $8.99
- Private Selection Seedless Mini Sweet Peppers (x2 packs): $7.00
- Kroger Basmati Rice (x1): $8.49
- Kroger Eggs, Large Grade A, 12 ct (x1): $1.39
- Kroger Cheese (Mexican Style/Colby Jack) (x1): $1.49
- Cosmic Crisp, Pink Lady or Envy Apples (1.5 lbs): $2.24
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage (x1): $3.99
- Ben's Original Ready Rice (x2): $2.98
- St. Louis Style Pork Ribs (4 lbs): $11.96
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce (x1): $1.49
Pantry staples needed:
- Cooking oil, salt, pepper, cumin, garlic
🏷️ 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.
$63.24
for 4 people · $15.81 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.