As more people adopt vegan and gluten-free diets, there is increasing demand for plant-based meat alternatives that are also free from gluten. Many popular brands of vegan meats are marketed as gluten-free, but consumers need to carefully check labels since not all products are guaranteed gluten-free.
What is gluten?
Gluten is a protein found in wheat, barley, and rye. It acts as a glue that holds food together and provides structure. For people with celiac disease or non-celiac gluten sensitivity, gluten triggers an immune response that damages the small intestine.
Following a strict gluten-free diet is the only treatment for celiac disease. People with gluten sensitivities may also need to avoid gluten to prevent abdominal pain, bloating, fatigue and other symptoms.
Why vegan meats may contain gluten
While plain tofu, beans, lentils and other unprocessed plant foods are naturally gluten-free, many manufacturers add gluten-containing ingredients to vegan meats to mimic the texture and taste of animal meat.
Common sources of gluten used in packaged vegan meats include:
- Wheat protein
- Seitan – made from wheat gluten
- Soy sauce
- Malt extract
- Maltodextrin
- Natural flavorings
Cross-contamination with gluten-containing ingredients during manufacturing can also introduce gluten into products labeled “gluten-free.”
Reading labels carefully
When shopping for vegan meats, double check the label and ingredients list even if the product says “gluten-free.” Look out for potential sources of gluten like wheat, barley, rye and oats.
Terms to look for include:
- Gluten-free
- No gluten ingredients
- May contain trace amounts of gluten
If a product does not make any claims about being gluten-free, assume it contains gluten until confirmed otherwise by contacting the manufacturer.
Certified gluten-free labels
The most reliable indication that a product is gluten-free is certification by a third-party organization like the Gluten-Free Certification Organization (GFCO). Certified products must contain less than 10 ppm of gluten.
Other trusted gluten-free labels include:
- Australian Registered Coeliac Organisation (ARCO)
- Canadian Celiac Association (CCA)
- Gluten Intolerance Group (GIG)
When buying imported brands, look for recognized gluten-free certifications from the country of origin.
Call and ask manufacturers
If a vegan meat product does not have a gluten-free certification or clear labeling about gluten content, consider calling or emailing the manufacturer. Ask them directly if the product is gluten-free and safe for people with celiac disease. Some brands may be able to provide testing results.
Vegan meats often made with gluten-free ingredients
While not guaranteed, many brands of vegan meats rely on naturally gluten-free whole food ingredients like:
- Soy
- Peas
- Beans
- Lentils
- Chickpeas
- Quinoa
- Potatoes
- Nuts
- Seeds
- Rice
- Corn
- Cassava
Some companies explicitly advertise their products as gluten-free, allergen-friendly or made in dedicated gluten-free facilities. Look for these call-outs when shopping.
Popular gluten-free brands
Many mainstream vegan meat brands offer certified gluten-free options:
| Beyond Meat | Offers gluten-free burgers, sausages, crumbles |
| Impossible Foods | Plant-based burger patties are gluten-free |
| Morningstar Farms | Has gluten-free veggie burgers, sausages, nuggets |
| Quorn | Has gluten-free nuggets, tenders and grounds |
| Field Roast | Many wheat-free sausages and burgers |
| Gardein | Large selection of gluten-free products |
| Upton’s Naturals | Offers gluten-free burgers, dogs, bacon |
| Tofurky | Some gluten-free deli slices and sausages |
There are also many smaller niche brands that specialize in allergy-friendly vegan meats like Sweet Earth Foods, Feel Good Foods and The Jackfruit Company.
Watch out for gluten in condiments
When cooking gluten-free vegan meats, watch out for condiments and toppings that may contain gluten:
- Soy sauce
- Teriyaki sauce
- Malt vinegar
- Beer brats
- Breading or batter
- Flavored salad dressings
Stick to naturally gluten-free ingredients like olive oil, rice vinegar, avocado and fresh herbs and spices.
Meat alternatives to avoid
Some traditional meat alternatives often contain gluten and wheat-based ingredients:
- Seitan – made from wheat gluten
- Tofu or veggie burgers with soy sauce
- Breaded tofu or veggie nuggets
- Tempeh – often uses a wheat-based culture
- Miso – may contain barley
- TVP (textured vegetable protein)
Always thoroughly check the ingredients if uncertain about whether these products are gluten-free.
Making your own gluten-free vegan meats
For maximum control over ingredients, consider making DIY vegan meat substitutes at home. Homemade seitan may contain gluten, but there are many recipes for gluten-free vegan protein options like:
- Bean burgers
- Lentil meatballs
- Chickpea cutlets
- Quinoa and nut loaf
- Roasted eggplant steaks
- Jackfruit pulled pork
- Mushroom fajitas and tacos
- Carrot dogs
Explore gluten-free vegan cookbooks and blogs for recipe inspiration and ideas.
Finding gluten-free vegan dining options
Those following gluten-free vegan diets may face challenges finding suitable options when dining out. Some strategies include:
- Scout the menu in advance and note gluten-free choices
- Ask about separate prep areas and risk of cross-contamination
- Request sauces and dressings on the side
- Opt for naturally gluten-free dishes like salads, rice bowls, veggie sides
- Explain dietary needs to staff and ask questions
Look for restaurants that specifically advertise gluten-free and vegan options on their menus and websites.
Is cross-contamination a risk?
For people with celiac disease, even tiny amounts of gluten from cross-contamination can trigger symptoms. When selecting vegan gluten-free products:
- Look for dedicated production lines and facilities
- Avoid products with advisory labels like “may contain wheat”
- Contact manufacturers about testing for gluten
- Wash hands, utensils and prep areas before cooking
Cross-contamination is hard to avoid entirely, so work closely with your healthcare provider to determine your sensitivity threshold.
Other food allergies and sensitivities
Those following gluten-free diets often have multiple food intolerances or allergies. Fortunately, many vegan meat alternatives are also free from common allergens like:
- Soy
- Tree nuts
- Peanuts
- Dairy
- Eggs
- Shellfish
Carefully read allergen statements for any foods that must be avoided and contact manufacturers with any concerns.
Nutritional considerations
Eliminating major food groups like gluten can lead to potential nutrient deficiencies over time. Those following gluten-free vegan diets need to ensure adequate intake of:
- Protein
- Iron
- Calcium
- Fiber
- B vitamins
Work with a dietitian knowledgeable in gluten-free vegan diets to help meet nutritional needs.
The bottom line
Many popular vegan meat products are labeled gluten-free, but consumers need to carefully check ingredients and labels for potential sources of gluten. Calling manufacturers directly can help identify the safest options. Following a gluten-free diet requires diligence, but with some adjustments a satisfying selection of vegan gluten-free foods is achievable.