When it comes to Girl Scout cookies, gluten is an important consideration for many cookie lovers. Gluten is a protein found in wheat, barley, and rye that causes issues for those with celiac disease or gluten sensitivity. With so many delicious Girl Scout cookie varieties to choose from, are any of them gluten-free?
The short answer is yes, some Girl Scout cookies are gluten-free. However, not all varieties are, so it’s important to double check the ingredients before purchasing if you need to avoid gluten. Keep reading to learn more about which Girl Scout cookies are gluten-free and which contain gluten.
Background on Gluten and Gluten-Free Diets
Before diving into the gluten-free status of Girl Scout cookies, let’s first cover some background on gluten and gluten-free diets.
What is gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and all their species and hybrids (such as spelt, kamut, and triticale). Gluten helps foods maintain their shape and texture. It’s found in many bread and baked products.
What is celiac disease?
Celiac disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. This damage comes from an immune reaction to gliadin, a gluten protein. About 1% of people have celiac disease.
What is a gluten sensitivity or intolerance?
Those with a gluten intolerance or sensitivity experience unpleasant symptoms after eating gluten, like bloating, diarrhea, abdominal pain, fatigue, headaches and more. It’s estimated that 6-7% of people have a gluten sensitivity.
Why follow a gluten-free diet?
The only treatment for celiac disease is following a strict lifelong gluten-free diet. This allows the intestinal damage to heal. For those with a gluten sensitivity, eliminating gluten from the diet may relieve symptoms.
Many others choose to follow gluten-free diets by preference, even if they don’t have celiac disease or a sensitivity. The popularity of gluten-free diets has risen quite a bit over the past decade.
What foods contain gluten?
Gluten is naturally found in the grains wheat (including farro, durum, semolina), barley, rye and triticale. This means foods made with these grains contain gluten:
– Bread, pizza crust, bagels, rolls and pastries
– Pasta, cereals, baked goods and crackers
– Beer and other malted beverages
– Some vinegars, soy sauce, seasonings and flavorings
– Meat products with fillers and stabilizers
What foods are naturally gluten-free?
Many healthy foods are naturally gluten-free including:
– Fruits, vegetables and legumes
– Meat, poultry, fish and eggs
– Milk and other dairy products
– Rice, corn, quinoa and nut flours
– Nuts, seeds and oils
– Herbs, spices and pure coffee & tea
Understanding which foods contain gluten and which are gluten-free is key for following a gluten-free diet properly.
Now that we’ve covered background information on gluten, let’s discuss the gluten-free status of Girl Scout cookies.
Are Original Girl Scout Cookies Gluten-Free?
Girl Scouts of the USA state that none of the original Girl Scout cookies are gluten-free. The traditional cookies like Thin Mints, Trefoils, Samoas, Tagalongs and Do-Si-Dos all contain gluten.
Here’s an overview of why common Girl Scout cookies are not gluten-free:
– They are made with flour as a main ingredient. Flour comes from wheat, which contains gluten.
– Oats are also present in some cookies. While oats are naturally gluten-free, they are often contaminated with wheat during processing.
– Other questionable ingredients like malt, artificial flavor or vegetable proteins could potentially introduce gluten.
So no, sadly the OG Girl Scout cookies we know and love are not suitable for a gluten-free diet. However, keep reading to learn about the select few Girl Scout cookies that are gluten-free.
Gluten-Free Girl Scout Cookie Options
While the traditional cookies aren’t gluten-free, Girl Scouts offer several gluten-free cookie varieties made by their licensed bakers. Availability varies based on your council, but here are some options to look for:
Toffee-tastic – This gluten-free cookie features rich, buttery toffee chips and crunchy toasted rice. It comes in a 5 oz. package.
Caramel Chocolate Chip – A chewy gluten-free cookie with semi-sweet chocolate chips and caramel flavors. Also a 5 oz. package.
Lemonades – A refreshing shortbread-style gluten-free cookie with lemon icing and a tart lemon flavor. Sold in 4 oz. packages.
Some councils may also offer other specialty flavors that are gluten-free like S’mores or Peanut Butter Patties. Limited edition cookies will vary each year, so contact your local Girl Scouts council to see what’s on the roster for this year.
The three varieties listed are the most commonly available gluten-free Girl Scout cookies across the country.
Ingredients in Gluten-Free Girl Scout Cookies
When a food is labeled as gluten-free, it means the ingredients don’t contain wheat, barley, rye or derivates that would introduce gluten.
Instead, gluten-free Girl Scout cookies are made with gluten-free flours and grains like:
– Rice flour
– Potato starch
– Tapioca flour
– Oats verified as gluten-free
– Corn flour
Other clean gluten-free ingredients include butter, sugar, eggs, chocolate chips, toffee bits, lemon juice and natural flavors.
Of course, always read the ingredient lists and nutritional information for any packaged foods labeled gluten-free before eating. Ingredients, manufacturing practices and facilities can change over time.
Precautions When Purchasing Gluten-Free Girl Scout Cookies
While some Girl Scout cookies are made to be gluten-free, it’s wise to take some precautions when purchasing:
– Check labels – Read the ingredient lists and allergen statements for each cookie variety. Only purchase packages marked gluten-free.
– Ask about manufacturing – Inquire if the gluten-free cookies are made in dedicated facilities to avoid cross-contamination.
– Communicate with troop – Let your Girl Scout troop leader know about dietary needs so they can assist with ordering and handling.
– Purchase direct – Try to buy cookies directly from a Girl Scout rather than another secondary outlet if possible.
– Inspect packaging – Make sure cookie packaging is properly sealed with no damage.
– Use within date – Consume gluten-free cookies within the “best by” date for safety and quality.
Following these tips will provide reassurance that the gluten-free cookies you’re purchasing will truly be gluten-free and safe to enjoy.
Enjoying Gluten-Free Girl Scout Cookies
Partaking in the beloved tradition of Girl Scout cookie season is possible even with gluten-free dietary needs. Here are some tips for enjoying gluten-free Girl Scout cookies:
– Savor just 1-2 gluten-free cookies to satisfy a craving so you don’t overindulge.
– Pair gluten-free Girl Scout cookies with milk, fruit, or gluten-free crackers for a sweet treat.
– Use gluten-free Girl Scout cookies as a topping on ice cream, yogurt, oatmeal or cottage cheese for a unique twist.
– Get creative in the kitchen and use gluten-free cookies in recipes like cookie bars, milkshakes, truffles, cookies & cream desserts and more.
– Share a few boxes of gluten-free cookies with family or friends so you can try different flavors.
– Remind your Girl Scout troop that you’d love to be included in cookie booths and activities, with accommodation for gluten-free choices.
– Let companies know when you appreciate having gluten-free options available.
– Enjoy the cookies in moderation periodically rather than daily for balanced eating habits overall.
The limited availability of gluten-free Girl Scout cookies makes them even more special when you can find them. Supporting the Girl Scouts mission through the purchase of these inclusive cookies is an added feel-good bonus too.
Top Questions About Gluten-Free Girl Scout Cookies
Here are answers to some of the most frequently asked questions about purchasing gluten-free Girl Scout cookies:
Are gluten-free Girl Scout cookies made in separate facilities?
Some facilities may produce both regular and gluten-free Girl Scout cookies on shared equipment. Contact the manufacturer to inquire about dedicated facilities and protocols for avoiding cross-contamination. Individuals with celiac disease or severe gluten-sensitivity should verify production details.
Where can I find gluten-free Girl Scout cookies?
Availability varies regionally. Check with your local Girl Scouts council, go to a cookie booth sale, or order online. Gluten-free options sell quickly so get them early while supplies last.
Why are most Girl Scout cookies not gluten-free?
Traditional Girl Scout cookie recipes rely on wheat flour for the desired texture and taste. Alternatives like gluten-free oat flour or rice flour don’t provide the exact same results. But recipes are evolving!
Are vegan Girl Scout cookies gluten-free?
Some gluten-free Girl Scout cookies are vegan, like the Lemonades variety. But not all vegan cookies are gluten-free since wheat flour can still be used. You must check the allergen statement for gluten-free confirmation.
Can celiac disease be triggered by gluten-free oats?
Oats are naturally gluten-free but are often contaminated with wheat during growing and processing, which can trigger issues for those with celiac. Opt for oats labeled gluten-free.
Conclusion
Girl Scout cookies are an iconic snack that nearly everyone looks forward to each year. But popular cookies like Thin Mints, Samoas, Tagalongs and more are off-limits for gluten-free diets since they contain wheat flour and potentially other gluten sources.
Thankfully, several specialty gluten-free Girl Scout cookies are available, like Toffee-tastic, Caramel Chocolate Chip, and Lemonades. While supplies are more limited, these allow inclusion so those avoiding gluten don’t have to miss out.
Be sure to double check labels for “gluten-free” wording, ask questions about manufacturing, and take precautions to ensure safety. Then enjoy your gluten-free Girl Scout cookies in moderation along with an overall healthy diet. Supporting the Girl Scouts with the purchase of inclusive gluten-free cookies feels great too!
