• Skip to main content
  • Skip to primary sidebar

Seasonal Cravings

Simple Recipes for Food Lovers

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • Resources
    • Gluten Free For Beginners
    • Gluten Free Food List
    • Pros and Cons of a Gluten Free Diet
    • How To Meal Plan
    • Clean Eating For Beginners
    • Clean Eating Pantry Staples
    • Gluten Free Halloween Candy List
    • Gluten Free Diet Meal Plan
    • 100 Gluten Free Dairy Free Breakfasts
    • 100 Gluten Free Lunch Ideas for Kids
    • 50 Easy Gluten Free Chicken Dinner Recipes
    • 45 Best Gluten Free Products at Costco
    • 30 Best Gluten Free Products at Trader Joe's
  • Recipes
    • Dairy Free
    • Keto
    • Paleo
    • Whole30
    • Appetizers
    • Breakfast
    • Cocktails
    • Desserts
    • Dinner
    • Instant Pot
    • Salads
    • Slow Cooker
    • Soups
    • Smoothies
  • Lifestyle
  • Travel
  • About
    • About Karen
    • Contact
    • Disclaimer | Policies
    • Food Blogging Resources
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • Resources
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Resources

    Gluten Free Chinese Food

    Published: Jan 24, 2023 Modified: Jan 26, 2023 by Karen Kelly This post may contain affiliate links.

    Does Chinese Food Have Gluten?

    A delicious Chinese restaurant meal is one of life’s great pleasures. Naturally, people want to know whether it is still possible to eat great Chinese food while on a gluten free diet.

    So is Chinese food gluten free? It’s complicated. The short answer is likely no. But fortunately, the answer doesn’t end there.

    is Chinese food gluten free
    Photo Credit: Canva
    Jump to:
    • Does Chinese Food Have Gluten?
    • What Chinese food is gluten free?
    • Chinese Dishes That Are Gluten Free (Always Double Check)
    • Cross-contamination
    • How to Make Gluten Free Chinese Food at Home
    • FAQs

    There are several factors that make finding gluten free Chinese food difficult. One of the biggest challenges is the use of soy sauce. Traditional soy sauce is made with wheat flour and is unsuitable for those with Celiac disease or Non-Celiac gluten sensitivity. Soy sauce is used widely in Chinese cooking, both as a seasoning on its own and as an ingredient in sauces such as teriyaki. Other ‘Dark sauces’, such as oyster sauce and hoisin sauce are likely to contain hidden gluten, unless specifically marked gluten free. 

    Many Chinese restaurants use breaded or battered ingredients in some dishes. Wheat-based breading or batter both contain gluten. Gluten is also present in wonton wrappers and many types of noodles. 

    Cross-contamination is always a potential issue when eating out, and Chinese restaurants are no exception to this rule.

    It might be tricky to find gluten free Chinese food, but it shouldn’t be impossible. There are some steps you can take to enjoy Chinese food safely.

    What Chinese food is gluten free?

    When ordering at a Chinese restaurant, try to go for simple dishes. Dishes such as plain steamed vegetables and meats are all more likely to be gluten free. 

    Light sauces are more likely to be gluten free than dark sauces. Often, sauces are thickened with cornstarch but it’s a good idea to confirm this with your server.

    Avoid traditional soy sauce in Chinese restaurants. A good alternative is tamari, a Japanese soy sauce made without wheat. Ask your server whether they have gluten-free soy sauce available. Otherwise, taking your own tamari and adding it to dishes at the table gives you the same flavor without the gluten. 

    A little preparation can go a long way when it comes to eating out gluten free. If you can look at the menu ahead of time, or phone to speak to the restaurant, you can get a better idea of what’s available. This guide from Beth Israel Lahey Health gives you a great idea of the dishes you can eat, and how dishes can be adapted to be gluten free. 

    Talk to your server about what might be suitable and don’t be afraid to ask questions! Do be aware that there are no guarantees, and that the risk of cross contamination is always an issue.

    Chinese Dishes That Are Gluten Free (Always Double Check)

    • Steamed Vegetables
    • Steamed Rice
    • Steamed Chicken or Seafood
    • Fried Rice (must use gluten free tamari not soy sauce)
    • Egg Drop Soup
    chinese noodles with chopsticks
    Photo Credit: Canva

    Cross-contamination

    Possible sources of cross-contamination in Chinese restaurant food include shared oil in fryers, water that has been used to cook wheat-based noodles, and shared pans or woks. 

    Talk to your server about these risks, and ask questions about how they avoid cross-contamination. Some cross-contamination risks - like shared oil in fryers - are almost impossible to eliminate, but it should be easier to change pans or use fresh water when steaming food. However, remember that the risk of cross-contamination is down to the individual kitchen. If you don’t feel safe eating somewhere, you can always take your business elsewhere. 

    How to Make Gluten Free Chinese Food at Home

    It’s possible to make tasty gluten free Chinese food at home by making simple swaps like using tamari instead of gluten free soy sauce. Specialist gluten free ‘dark sauces’, such as hoisin sauce, oyster sauce, and teriyaki sauce also make it easy to recreate delicious Chinese recipes in the comfort of your own home. 

    You can use cornstarch as the basis of a batter or dredge meats and vegetables to create the crispy dishes which you can find in Chinese restaurants. 

    We’ve rounded up a few of our favorite recipes to help you get started cooking delicious Chinese food at home.

    Soy sauce being poured into a bowl
    Photo Credit: Canva

    FAQs

    Q: Is soy sauce gluten free?

    A: No, soy sauce is not gluten free. Traditional soy sauce is brewed using wheat and is unsuitable for those with celiac disease or non-celiac gluten sensitivity

    Q: Is rice gluten free?

    A: Yes, rice is naturally gluten free. However, if you’re dining out be aware of the risks of cross-contamination. Make sure rice is cooked with fresh water and in a clean pan. Fried rice is usually made with soy sauce, so isn’t gluten free. Ask for gluten-free soy sauce to be used if possible.

    Q: Is tamari gluten free?

    A: Yes, tamari is a Japanese soy sauce that doesn’t contain wheat and is gluten free. It’s a great substitute for traditional Chinese soy sauce.

    Looking for some Gluten Free Chinese Recipes? Try these:

    Chinese Five Spice Chicken Bowl

    Gluten Free Kung Pao Chicken

    About Karen Kelly

    Hi, I'm Karen Kelly a certified health coach, freelance food writer, and blogger. At Seasonal Cravings, you will find wholesome gluten-free recipes and healthy lifestyle tips.

    Reader Interactions

    If you make this recipe, be sure to tag #seasonal_cravings on Instagram.  Please leave a comment below and rate the recipe. Thanks so much!

    Follow us on Pinterest, Facebook , and Instagram for all of the latest recipes and content.

     

    Tell Us What You Think Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello!

    I'm Karen Kelly a health coach, food and travel photographer and recipe creator. At Seasonal Cravings you will find quick, healthy recipes made with seasonal ingredients. Let's get cooking!

    ABOUT KAREN»

    Soups & Stews

    tomato soup in a bowl with a spoon

    Spicy Tomato Soup

    tortellini soup with bread

    Tortellini Soup with Sausage

    Instant Pot Beef Stew {Gluten Free}

    Instant Pot Taco Soup

    Healthy Turkey Chili - gluten free

    Healthy Turkey Chili

    Apple Cider Beef Stew

    Apple Cider Beef Stew

    Footer

    ↑ back to top

    About

    • Recipes
    • About Me
    • Disclaimer | Policies

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2023 Seasonal Cravings