Gluten free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for medical or personal reasons. For those following a gluten free diet, it’s important to pay close attention to ingredient labels, as gluten can sneak into foods you might not expect, like seasonings and spice mixes.
One seasoning blend that gets used often in gluten free cooking is taco seasoning. Tacos are a naturally gluten free food when made with corn tortillas, and taco seasoning adds just the right kick of flavor. But with so many brands of taco seasoning on the market, how can you know if they’re really gluten free?
What is gluten?
Before discussing taco seasonings specifically, it helps to understand what exactly gluten is. Gluten is a type of protein found naturally in grains like wheat, barley, and rye.[1] When flour from these grains is mixed with water, the gluten forms an elastic network that gives dough the ability to stretch and hold its shape. This protein network is what allows breads and other baked goods to have a chewy texture.
For most people, gluten poses no problems. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and more.[2] The only treatment for celiac disease is a strict lifelong gluten free diet.
Gluten can hide in unexpected places like soy sauce, salad dressings, imitation meat products, and of course, spice blends. So gluten free home cooks have to read labels very carefully to avoid ingesting hidden sources of gluten.
Common sources of gluten in seasoning blends
When it comes to taco seasoning and other spice mixes, the most common sources of gluten include:
- Wheat flour – Often added as an anticaking agent or thickening agent.
- Maltodextrin – A food additive derived from corn, rice, potato starch, or wheat. The wheat version contains gluten.
- Soy sauce powder – Many soy sauces contain wheat.
- Hydrolyzed wheat protein – Adds flavor via the chemical process of hydrolysis. Contains gluten.
- Barley malt – Contains gluten due to the barley.
- Modified food starch – Can be made from wheat, though can also be made from corn, potato, or tapioca.
- Dextrin – Another thickening agent that can come from wheat or other sources.
Any of these ingredients would need to be avoided when selecting a gluten free taco seasoning. Checking the ingredient list is crucial. Even if a spice mix is labeled “gluten free”, it’s wise to still verify the ingredients since manufacturing processes can change over time.
What about cross contamination?
In addition to checking for gluten-containing ingredients, cross contamination is another potential issue to consider with seasoning blends. Cross contamination happens when gluten foods come into contact with gluten free foods, transferring over traces of the protein.
This could occur if a spice company uses shared equipment and facilities to process both gluten-containing and gluten free products. Or it could happen during packaging if gluten foods and gluten free foods are handled in the same space.
Most seasoning companies that offer gluten free options take major precautions to avoid cross contamination. This includes thorough cleaning procedures between production runs, separate storage for gluten-containing vs. gluten free ingredients, and dedicated equipment for gluten free production lines.
Still, the risk is never zero with products made in shared facilities. So sensitive individuals should reach out to the manufacturer if concerned to verify their processes and protocols.
Most large taco seasoning brands offer gluten free options
The most recognizable taco seasoning brands – such as McCormick, Old El Paso, and Ortega – all offer some gluten free options to choose from. Here is a run down of what’s available:
McCormick
- McCormick Taco Seasoning Mix – Gluten Free
- McCormick Taco Seasoning Mix Less Sodium – Gluten Free
- McCormick Fiesta Taco Seasoning – Gluten Free
- McCormick Chipotle & Garlic Taco Seasoning – Gluten Free
- McCormick Chili Lime Taco Seasoning – Gluten Free
McCormick states their gluten free items are produced in a dedicated gluten free facility.
Old El Paso
- Old El Paso Taco Seasoning Mix
- Old El Paso Low Sodium Taco Seasoning
- Old El Paso Salt-Free Taco Seasoning
- Old El Paso Taco Seasoning Mix Bold
- Old El Paso Taco Seasoning Mix Chile Lime
- Old El Paso Taco Seasoning Mix Smoky Chipotle
- Old El Paso Taco Seasoning Mix Lemon & Garlic
Old El Paso states their tacos seasonings do not contain any gluten-containing ingredients. They do process wheat-flour seasonings on shared lines, but note they follow thorough cleaning procedures in between.
Ortega
- Ortega Taco Seasoning Mix
- Ortega 40% Less Sodium Taco Seasoning
- Ortega Reduced Sodium Taco Seasoning
Ortega states their seasonings are gluten-free, though manufactured on shared equipment. They rely on thorough sanitation procedures and flushing during changeovers to prevent cross-contamination.
So the major brand name taco seasoning options are primarily made without gluten-containing ingredients. However, some risk of cross-contamination exists depending on manufacturing processes.
Smaller niche brands
There are also many smaller niche brands catering to the gluten free marketplace. For the highest level of safety, consumers with celiac disease or extreme gluten sensitivity may want to opt for one of these specialty producers.
Some gluten free friendly options include:
- Tinkyada Taco Seasoning
- Majoola No-Gluten Taco Seasoning
- Lee Kum Kee Gluten Free Taco Seasoning
- Spice Hunter Taco Seasoning
- Mrs. Dash Taco Seasoning
- Simply Organic Taco Seasoning
- Frontier Co-op Organic Taco Seasoning
- Smart Flour Taco Seasoning
- Rachel’s Taco Seasoning
These niche brand name seasonings are made in dedicated gluten free facilities, and use all gluten free ingredients. They should be safe for even the most sensitive individuals. The downside is they may be harder to locate and often cost more compared to conventional options. Shopping online provides the widest selection of gluten free niche brands.
Making your own gluten free taco seasoning
For the tightest control over ingredients, many gluten free cooks opt to make DIY taco seasoning at home. This lets you customize the flavor profile exactly how you like it. Plus you’ll know for absolute certainty there is no gluten present.
Here is an example recipe for homemade gluten free taco seasoning:
Gluten Free Homemade Taco Seasoning
- 2 tablespoons chili powder
- 1 1⁄2 teaspoons ground cumin
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1⁄2 teaspoon dried oregano
- 1⁄2 teaspoon paprika
- 1⁄2 teaspoon crushed red pepper flakes
- 1⁄2 teaspoon sea salt
- 1⁄4 teaspoon ground black pepper
Simply combine all ingredients and store in an airtight container. Use 2-3 tablespoons per 1 pound of ground meat.
This makes enough seasoning for 4-5 pounds of meat. If you want to make a larger batch, the recipe can easily be doubled, tripled, etc. Store extra containers in the pantry for quick access anytime a taco night craving strikes.
Making DIY gluten free taco seasoning allows total control over ingredients. You can start with the recipe above, and tweak over time based on personal taste preferences. Plus you can feel confident in a gluten free kitchen that homemade seasonings contain no hidden sources of gluten.
Common questions
Here are answers to some frequently asked questions about taco seasoning and gluten:
Is seasoning made with corn gluten free?
Yes, corn is naturally gluten free. So taco seasoning made with ingredients like chili powder, cumin, paprika, onion powder, garlic powder, and other dried herbs and spices does not contain gluten or any problematic proteins. Look out for fillers like wheat flour or maltodextrin on the label. But otherwise, pure corn-based spices are fine on a gluten free diet.
Should I look for taco seasoning certified gluten free?
There are no laws requiring certification for gluten free labeling in the United States. However, some brands do voluntarily pursue 3rd party certification to provide extra assurance. This involves regular testing of facilities and finished products. Look for labels like “Certified Gluten Free” from organizations like GFCO (Gluten Free Certification Organization). This provides an added degree of safety for the highest risk individuals.
What flavorings are in taco seasoning?
Common taco seasoning ingredients include garlic powder, onion powder, chili powder, cumin, oregano, paprika, salt, pepper, crushed red pepper flakes, and sometimes extras like cilantro or lime. Read the labels closely to make sure no wheat flour, maltodextrin, dextrin or other problematic additives are included.
Does taco seasoning go bad?
Dry taco seasoning has a fairly long shelf life of 2-3 years when stored properly in an airtight container away from heat and moisture. Over time it may just lose potency in terms of flavor and spice. If taco seasoning develops an off smell or appearance, it’s best to discard at that point.
What’s the difference between taco seasoning and fajita seasoning?
While very similar, fajita seasoning tends to use more ingredients like garlic, onion, lime, cilantro, cayenne and cloves. It produces a slightly more acidic, sharper flavor profile compared to taco seasoning. They can be used interchangeably in many recipes, though fajita seasoning pairs especially well with skirt steak or chicken.
The bottom line
In summary, there are many gluten free options when it comes to taco seasoning, from major brands to specialty producers. Carefully check ingredient lists, and contact the manufacturer with any questions. For maximum safety, make your own custom blends at home. This way you can control every ingredient that goes into the mix. With so many choices, people following a gluten free diet don’t have to miss out on taco night. Just look for seasonings made with all natural, corn-based spices to keep tacos safely gluten free.
