Beef jerky is a popular snack made from thin strips of dried and seasoned beef. It’s a convenient high-protein snack that you can easily pack for road trips, hiking, or as a quick bite to eat. But for those avoiding gluten, a common protein found in wheat, barley and rye, an important question arises: is beef jerky gluten-free?
The quick answer is that most beef jerky is naturally gluten-free. Since beef jerky is made from beef and seasonings, it does not contain any gluten ingredients. However, there are some exceptions. Some beef jerky may come into contact with gluten or contain added flavorings or thickeners that contain gluten. Furthermore, beef jerky is often processed in facilities that also handle wheat products, raising the risk of cross-contamination.
So while pure beef jerky is safe on a gluten-free diet, it’s important to closely inspect labels and purchase reputable brands that are certified gluten-free to ensure there is no gluten cross-contamination. Certain flavorings like soy sauce, teriyaki, and liquid smoke may contain gluten and should be avoided by those with celiac disease or gluten sensitivity.
What is Beef Jerky?
Beef jerky is made by taking raw cuts of beef, trimming off the fat, slicing it thinly across the grain, and drying or dehydrating the meat until it’s shelf-stable. The thin strips of meat are then seasoned with salt, spices, and flavorings before being dried.
Traditional methods of making beef jerky involve salting and air-drying the meat to preserve it. The salt adds flavor while also drawing moisture out of the meat, inhibiting bacteria growth. Air-drying with low heat under 140°F dehydrates the meat while retaining texture and flavor.
Modern commercial production often uses food dehydrators or low-temperature ovens to accelerate the drying process. Preservatives and tenderizers may also be used to help control bacteria and soften the dried meat. Once dried, beef jerky only contains 15-40% of its original moisture content.
The resulting product is a chewy, protein-rich snack that is lightweight and shelf-stable. It can be enjoyed as-is or used as an ingredient in recipes. Most brands offer original flavor beef jerky alongside spicy, sweet, teriyaki and other flavored varieties.
Is Beef Naturally Gluten-Free?
Yes, beef is naturally gluten-free. Gluten is a protein found in grains like wheat, barley and rye. It helps give elasticity to dough, acting as a “glue” that holds baked goods together.
Since beef comes from cattle and does not contain any grains, it does not contain gluten. All fresh cuts of beef like roasts, steaks, and ground beef are gluten-free. Beef is naturally high in protein and nutrients like iron, zinc, and B vitamins.
Other proteins that are naturally gluten-free include:
- Poultry such as chicken, turkey, and eggs
- Pork
- Fish and seafood
- Legumes and nuts
- Dairy products
Gluten is only found in protein sources that come from grains. So while wheat-fed animals like beef cattle may eat a gluten-containing diet, the animal proteins themselves remain gluten-free. As long as the beef is not contaminated during processing, pure beef is entirely gluten-free.
Why Must Some Beef Jerky Be Avoided On A Gluten-Free Diet?
While pure beef jerky without any flavorings or additives is gluten-free, several factors can introduce gluten into some beef jerky products:
1. Flavorings
Many brands of beef jerky use seasonings, sauces, and flavorings to add taste. These flavorings can sometimes contain gluten or be cross-contaminated:
- Soy sauce contains wheat
- Teriyaki sauce often contains soy sauce or wheat
- Malt vinegar is derived from barley malt
- Liquid smoke can contain barley malt
- Flavored bourbons or whiskies aged in barrels may contain gluten
Always inspect the ingredient list and avoid any beef jerky containing these flavorings if following a strict gluten-free diet.
2. Thickeners
Some beef jerky may use starch thickeners to help bind the seasoning to the jerky. Common thickeners derived from gluten grains include:
- Wheat starch
- Barley malt
Instead, look for gluten-free thickening agents like potato starch, tapioca starch or xanthan gum.
3. Cross-Contamination
Most major beef jerky brands produce their products in facilities that also process wheat-based foods. Even if a jerky contains no gluten ingredients, cross-contamination can occur:
- Shared processing equipment may transfer gluten between products
- Airborne wheat particles can settle onto jerky
- Employees may handle wheat-based and gluten-free foods without sanitizing hands or surfaces in between
Only purchase jerky from dedicated gluten-free facilities or certified gluten-free brands if extremely sensitive to trace gluten. Look for packages labeled “gluten-free” or brands testing final products to ensure no cross-contamination.
4. Other Ingredients
While less common, other ingredients occasionally found in flavored beef jerky could contain sources of gluten:
- Hydrolyzed wheat protein
- Maltodextrin
- Wheat flour
- Beer
Carefully read all ingredient labels before purchasing and consuming.
Certified Gluten-Free Beef Jerky Brands
Those with celiac disease or who are highly sensitive to gluten may wish to stick with certified gluten-free beef jerky brands that test their products to ensure no cross-contamination. Here are some reputable gluten-free jerky options:
Perky Jerky
Perky Jerky offers both original and flavored beef jerkies that are certified gluten-free to less than 5 ppm. They are processed in a dedicated gluten-free facility and third-party tested. Flavors include teriyaki, sweet & spicy, and their unique cheesy steak and hickory smoked.
People’s Choice Beef Jerky
People’s Choice labels their jerky gluten-free and processes it in a facility free from the top 8 allergens. Flavors include original, teriyaki, black pepper and more. Their veggie jerkies are also gluten-free.
Krave Jerky
Krave offers gluten-free original, chili lime and pineapple orange jerkies. Their products are certified gluten-free to less than 10 ppm. Krave also makes their jerky with minimal added ingredients.
Duke’s Beef Jerky
Duke’s Shorty’s brand of jerky comes in gluten-free original and teriyaki flavors. Duke’s jerky is minimally processed and made in small batches.
Chef’s Cut Real Jerky
With both original and flavored options, Chef’s Cut tests their jerky to ensure it contains under 10 ppm of gluten. Their flavors include teriyaki, turkey, chipotle and more.
Jack Link’s
Some Jack Link’s Original and Flavor Fusion jerkies are labeled gluten-free to meet the FDA standard of less than 20 ppm. Individual packaging must be labeled “gluten-free”.
Are Beef Jerky Brands Like Slim Jim Gluten-Free?
Major gas station brands of beef jerky like Slim Jim are not considered gluten-free, even if they don’t contain wheat in the ingredients. They use shared processing lines and do not test finished products for potential cross-contamination.
Brands like Slim Jim, Old Trapper, Oberto and Landjaeger are also flavored with ingredients that may contain gluten like liquid smoke, soy sauce and malt vinegar. Those with celiac disease or gluten sensitivity should avoid these mass-market jerkies unless they state a “gluten-free” claim on the label after testing.
What Should You Look for When Buying Gluten-Free Beef Jerky?
When purchasing beef jerky labeled “gluten-free”, look for these markers of quality:
- Free of wheat, barley, rye, malt and questionable flavorings in the ingredients
- Processed in a dedicated gluten-free facility or has strict allergen controls in place
- Labeled gluten-free to meet FDA standards – this requires testing
- No pre-packaged flavors, only real spices and ingredients
- Sealed packaging to avoid contamination after opening
Ideally, the brand should also test each batch or have their facility audited annually for compliance. Look for jerky made in small batches for the highest quality. Supporting dedicated gluten-free brands ensures your money goes to keeping truly gluten-free foods available.
Are Homemade Beef Jerky Recipes Gluten-Free?
Making your own gluten-free beef jerky at home lets you control every ingredient that goes into it. Start with a basic recipe using just meat, salt, spices and seasoning:
- Lean flank steak or bottom round
- Sea salt, cracked pepper, garlic powder
- Onion powder, red pepper flakes
- Liquid smoke (optional, contains trace gluten so omit if highly sensitive)
Cut beef into long strips, marinate in spices, and dehydrate until dried. Use a dehydrator, low oven or smoker to achieve the proper jerky texture. Avoid teriyaki sauce, soy sauce and improper meat slices which may spoil. With a clean kitchen and controlled ingredients, homemade jerky can be a tasty gluten-free option.
Gluten-Free Jerky Recipes
Try out these gluten-free beef jerky recipes:
Thai Peanut Beef Jerky
Marinate lean beef in a Thai peanut sauce made with tamari, rice vinegar, coconut aminos, ginger, red pepper flakes and peanut butter. Dehydrate and enjoy the sweet, gingery and nutty flavor.
Simple Southwest Jerky
Season strips of sirloin with smoky chipotle and ancho chile powder, cumin, oregano, cayenne and brown sugar for a spicy kick.
Teriyaki Jerky
Make an easy teriyaki marinade from pineapple juice, rice wine vinegar, brown sugar and ginger. Infuse thin beef slices before dehydrating.
Cracked Pepper Jerky
Coat beef slices in a cracked pepper rub spiced up with sea salt, coriander and paprika for a robust peppery flavor.
Sweet Maple Jerky
Marinate beef in maple syrup, tamari, liquid smoke and garlic. The sweet maple balances the salty umami flavor.
Frequently Asked Questions
Is beef jerky bad for you?
While high in protein and minerals, beef jerky may be high in sodium and contain nitrates or excess ingredients. In moderation, it can be part of a healthy diet. Look for low-sodium options with minimal additives.
Does beef jerky need to be refrigerated?
Properly dried beef jerky can keep for months stored at room temperature. Refrigeration can help extend shelf life. Once opened, store in the fridge in a sealed bag.
How long does beef jerky last?
Commercially packaged beef jerky can last 1-2 months sealed at room temperature. Homemade jerky is more perishable, lasting 1-2 weeks in the fridge. Discard if dried out, crumbly or smells off.
Can dogs eat beef jerky?
Plain lean beef jerky can be safe for dogs in moderation. Avoid flavored, heavily seasoned, moldy or high-sodium jerky. Only buy brands specially made for pets. Supervise eating to prevent choking.
Does beef jerky need to be cooked before eating?
No, beef jerky can be eaten as-is without any additional cooking. The dehydration and salting process cooks the meat enough to kill pathogens. Enjoy it straight from the package!
The Bottom Line
Beef jerky made purely from meat with just salt and spices can be a tasty gluten-free snack. However, many mass-market brands use questionable flavorings and cheap processing methods that introduce gluten cross-contamination risks.
When buying beef jerky labeled gluten-free, look for high-quality brands that avoid pre-packaged seasonings, use dedicated facilities and Clean labeling and allergen control procedures will ensure the jerky you choose is safe on a gluten-free diet. Making your own jerky at home also lets you customize it to your dietary needs.
While most beef jerky requires careful label reading, there are still plenty of delicious options to choose from. With the right brands and ingredients, you can safely enjoy this protein-packed snack while avoiding gluten.
