Quick Answer
Chinese takeaway spring rolls may or may not contain gluten, depending on the recipe used by the restaurant. Many spring roll wrappers are made from wheat flour, which contains gluten. However, some restaurants may use rice paper or other gluten-free wrappers. The filling ingredients also determine whether a spring roll is gluten-free. Most fillings, like vegetables, meats, and rice vermicelli, are naturally gluten-free. But flavorings like soy sauce may contain gluten. To be sure a spring roll is gluten-free, check with the restaurant on the ingredients in both the wrapper and filling.
Ingredients That Contain Gluten
These common ingredients in spring rolls contain gluten:
- Wheat flour wrappers
- Soy sauce
- Oyster sauce
- Hoisin sauce
Many spring roll wrappers are made from wheat flour, which contains the protein gluten. Soy sauce, oyster sauce, hoisin sauce, and other common Asian sauces used to flavor spring roll filling also often contain wheat.
Gluten-Free Spring Roll Wrappers
Spring rolls can be made gluten-free by using rice paper wrappers instead of wheat flour wrappers. Here are some types of gluten-free spring roll wrappers:
- Rice paper – Made from rice flour and water
- Tapioca starch paper – Made from tapioca flour
- Bean curd sheets – Made from dried tofu (soy)
Rice paper and tapioca starch paper are thin, translucent wrappers that work well for wrapping fresh spring roll fillings. Bean curd sheets have a chewier texture and are better for fried spring rolls.
Gluten-Free Spring Roll Filling Ingredients
Fillings made with these gluten-free ingredients can be safely eaten on a gluten-free diet:
- Lettuce and other vegetables
- Fresh herbs like cilantro, basil, mint
- Cooked meat, poultry, fish, or shrimp
- Tofu
- Vermicelli rice noodles
- Bean sprouts
- chopped peanuts or cashews
When ordering spring rolls, request no soy sauce, hoisin, or oyster sauce in the filling. Opt for gluten-free dipping sauces on the side, like peanut sauce, sweet chili sauce, or hot mustard.
Cross-Contamination Risks
Even spring rolls made with gluten-free ingredients may be contaminated with gluten during preparation and cooking in restaurant kitchens. Cross-contamination can occur when:
- Spring rolls are fried in oil shared with non gluten-free foods
- Equipment and surfaces aren’t properly cleaned between preparing wheat and gluten-free dishes
- Cooks use the same utensils to handle wheat and gluten-free ingredients
To avoid exposure to gluten, check with restaurants on their preparation methods and kitchen protocols for minimizing cross-contamination. Select restaurants that offer dedicated gluten-free menus and fryers.
How to Order Gluten-Free Spring Rolls
Here are some tips for ordering gluten-free spring rolls from a Chinese takeaway restaurant:
- Ask if they have gluten-free spring roll wrappers available
- Request fillings made only with naturally gluten-free ingredients
- Ask for no soy sauce or other gluten-containing sauces in the filling
- Request frying in fresh, dedicated gluten-free oil
- Ask about procedures to avoid cross-contamination
Call ahead to inquire about menu options and preparation protocols. Clearly communicate that you need to avoid gluten due to an allergy or medical condition.
Gluten-Free Brands of Spring Roll Wrappers
These are some popular brands of gluten-free spring roll wrappers you can look for in grocery stores or online:
- Three Ladies Brand rice paper
- Thanh Son rice paper wrappers
- Three Crazy Women rice wrappers
- Annie Chun’s rice paper
- Tampico tapioca starch wrappers
Check the ingredients list and look for wrappers made only from rice flour and water or tapioca starch and water. Some brands may also contain potato starch or xanthan gum.
Making Homemade Gluten-Free Spring Rolls
To control for cross-contamination risks, making gluten-free spring rolls at home is the safest option. Follow this simple recipe:
Ingredients
- Rice paper wrappers
- Rice vermicelli noodles
- Shredded carrots
- Shredded cabbage
- Bean sprouts
- Thinly sliced bell peppers
- Cooked, shredded chicken or pork
- Fresh mint, cilantro, basil
- Gluten-free fish sauce or tamari for dipping
Instructions
- Prepare the rice vermicelli noodles according to package directions
- Lightly dampen a rice paper wrapper in warm water to soften
- On the lower third of the wrapper, layer some noodles, protein, vegetables, and herbs
- Fold the sides inward and tightly roll up
- Repeat assembly with remaining ingredients
- Serve fresh rolls with dipping sauce on the side
Making spring rolls at home lets you control the ingredients to ensure they are 100% gluten-free.
Are Grocery Store Spring Rolls Gluten-Free?
Spring rolls sold pre-made at the grocery store may or may not be gluten-free. Always carefully read ingredient labels. Avoid products containing:
- Wheat
- Barley
- Rye
- Malt
- Soy sauce
- Modified food starch (may be from wheat)
- Hydrolyzed vegetable protein (may contain wheat)
Look for brands that are certified gluten-free or marked “gluten-free” on the packaging.
Gluten-Free Pre-Made Spring Roll Brands
Here are some brands of gluten-free pre-made spring rolls available in grocery store freezer sections:
- Oorganics (Albertson’s)
- LiveGFree
- Feel Good Foods
- Tastes of Thailand
Always double check the gluten-free status when purchasing any pre-packaged food product. Formulations can change over time.
Are Spring Rolls Gluten-Free at These Restaurants?
Major restaurants chains have varying approaches to gluten-free preparation that affect the gluten-free status of their spring rolls:
Panda Express
- Spring rolls are made with wheat flour wrappers
- Not gluten-free due to wrapper ingredients
PF Chang’s
- Rice paper spring roll wrappers are gluten-free
- Filling ingredients are gluten-free
- Fried in shared fryer oil; risk of contamination
Pick Up Stix
- Rice flour spring roll wrappers are gluten-free
- No soy sauce or wheat-based sauces in filling
- Fried in shared fryer oil; risk of contamination
Noodles & Company
- Spring rolls not recommended for gluten-free diet
- Contains wheat in wrappers and high contamination risk
Are Frozen Spring Rolls from the Grocery Store Gluten-Free?
Gluten-free status of frozen grocery store spring rolls includes:
Ling Ling Potstickers and Spring Rolls
- Spring roll wrappers contain wheat
- Not gluten-free due to wrapper ingredients
Trader Joe’s Vegetable Spring Rolls
- Rice flour wrappers are gluten-free
- No soy sauce or potentially gluten-containing sauces
- Designated gluten-free on packaging
Appetizers Brand Spring Rolls
- No gluten-containing ingredients
- Prepared in a facility that processes wheat
- Low risk of cross-contamination
As with all packaged foods, diligently read ingredients lists and allergen statements for any indication of wheat-based ingredients or cross-contamination risks.
Can Spring Rolls Be Made Dairy-Free?
Yes, spring rolls can easily be made dairy-free by avoiding these ingredients:
- Butter or margarine in the wrappers or filling
- Cheese fillings like cream cheese or cheddar
- Milk-based dipping sauces like ranch or cheese sauce
- Spring roll wrappers fried in butter or oil with dairy residue
Opt for dairy-free rice paper or bean curd wrappers. Choose vegetable-based fillings and dipping sauces. Ensure frying oil has no dairy contamination. With these simple modifications, spring rolls can be enjoyed on a dairy-free diet.
Conclusion
Chinese takeaway spring rolls may contain gluten, especially in the wrapper ingredient. With gluten-free wrappers and fillings, spring rolls can be modified to be gluten-free. Check with restaurants on preparation methods and risk of cross-contamination. Read ingredient labels closely for store-bought spring rolls. Making gluten-free spring rolls at home is the safest option to control all ingredients. With some simple substitutions and precautions, spring rolls can be part of an enjoyable gluten-free Chinese meal.
