Crispy wonton chips are often a popular snack food or appetizer at Asian restaurants and Chinese take-outs. But for people with celiac disease or gluten sensitivity, determining if wonton chips are safe to eat can be tricky. The answer depends on how the wonton wrappers are made.
The Ingredients in Wonton Wrappers
Wonton wrappers are traditionally made from wheat flour, water, salt, and sometimes eggs. The wheat flour contains the protein gluten, which is what makes wonton wrappers elastic and able to be folded into the signature wonton shapes.
Most wonton wrappers found in grocery stores or used by restaurants contain wheat flour and are not gluten-free. However, there are some brands that make gluten-free wonton wrappers using ingredients like rice flour, tapioca starch, and xanthan gum instead of wheat flour.
Are Store-Bought Wonton Chips Gluten Free?
When buying pre-made wonton chips from the store, check the ingredients list carefully. Most wonton chips contain wheat flour and are not gluten-free. Some brands that make gluten-free options include:
- Sha Sha Co. Crispy Wontons, made with rice flour
- Three Ladies Brand Pot Sticker Wrappers, made with rice flour
- Oggi Foods Won Ton Wrappers, made with rice flour, tapioca starch, and potato starch
- Feel Good Foods Gluten Free Wonton Wrappers, made with brown rice flour, tapioca starch, and potato starch
Always check the packaging for a “gluten-free” label and read the ingredients. Even if a product says “wonton chips” it may contain wheat flour.
Are Restaurant or Take-Out Wonton Chips Safe?
Eating wonton chips served at restaurants or take-out places is more tricky. Since most restaurants use traditional wonton wrappers made with wheat, their wonton chips are likely not gluten-free.
Some tips for eating wonton chips safely when dining out:
- Ask your server if the restaurant has gluten-free wonton wrappers available and request for gluten-free wonton chips to be made.
- Avoid fried combo platters or appetizers unless you can verify the wonton chips are gluten-free.
- Check if the restaurant has a gluten-free menu or ask if they have protocols in place for gluten-free prep.
- Be aware that even if the wonton chips are gluten-free, they may be cooked in shared fryer oil and picked up traces of gluten that way.
The safest option is to contact the restaurant ahead of time and inquire about their gluten-free offerings and preparation procedures. Many awareness-trained restaurants now offer gluten-free wonton chips as an appetizer option.
Making Your Own Gluten Free Wonton Chips
For those that want to control the ingredients, making homemade gluten-free wonton chips is a tasty option. Here is a simple recipe to try:
Ingredients:
- Gluten-free wonton wrappers (check ingredients for rice flour)
- Oil for frying (vegetable, canola, peanut, etc)
- Salt (optional)
Instructions:
- Heat at least 2 inches of oil in a heavy bottomed pot or skillet to 350°F.
- Cut wonton wrappers diagonally into triangles.
- Fry wonton triangles a few pieces at a time for 1-2 minutes, until crispy and golden brown.
- Remove with a slotted spoon and drain on a paper towel-lined plate.
- Optionally, sprinkle with salt while hot.
- Repeat steps until all wontons are fried.
- Serve alone or with dipping sauce.
This simple recipe allows you to control the ingredients to ensure the wontons are gluten-free. Frying them gives them a crispy crunch just like store-bought wonton chips!
Are There Any Health Risks with Gluten-Free Wonton Chips?
For those without gluten-related disorders, gluten-free wonton chips are considered safe to eat and do not present any additional health risks compared to wheat-based wonton chips.
However, there are a few things to keep in mind when choosing gluten-free wonton chips:
- Check for common food allergens like soy, eggs, peanut oil
- They are still considered a fried food and high in fat/calories
- Gluten helps bind ingredients, so gluten-free chips may break apart easier
- Alternatives like rice flour have higher glycemic index
As with any snack food, gluten-free wonton chips are best enjoyed in moderation as part of an overall healthy and balanced diet.
Nutrition Information Comparison
Here is a nutritional comparison of store-bought traditional wheat-based wonton chips versus a gluten-free brand:
Wheat-Based Wonton Chips (Per 28g serving)
| Calories | 150 |
|---|---|
| Fat | 8g |
| Carbs | 18g |
| Protein | 2g |
Gluten-Free Wonton Chips (Per 28g serving)
| Calories | 160 |
|---|---|
| Fat | 9g |
| Carbs | 20g |
| Protein | 1g |
The gluten-free chips are slightly higher in calories, fat, and carbs compared to traditional wheat-based chips. This is likely due to the alternative flours used. However, both versions are still considered high-fat snacks. Those concerned about calories or carbs may want to limit portion sizes.
Label Reading Tips
When buying any type of specialty food product, like gluten-free foods, it’s essential to read food labels carefully. Here are some tips for identifying gluten-free wonton chips:
- Look for the words “gluten-free” clearly printed on the packaging
- Check the ingredient list for wheat, barley, rye or malt – these grains contain gluten
- Watch out for common wheat derivatives like wheat starch, wheat flour, wheat bran
- Be wary of ambiguous ingredients like “starch”, “flavorings” or “batter”
- Look for gluten-free grains like rice, quinoa, buckwheat, corn
- Confirm there is no cross-contamination risk by checking for a certification symbol
Due to lax food labeling laws, always verify the product has been tested gluten-free if safety is a concern. When in doubt, contact the manufacturer directly to inquire about their gluten-free procedures.
Are There Other Gluten-Free Wonton Alternatives?
In addition to wonton chips, you can also find other gluten-free wonton products like:
- Pre-made frozen wontons stuffed with gluten-free fillings
- Wonton soup broth bases made without wheat, barley or rye
- Gluten-free wonton wraps for DIY homemade wontons
- Wonton noodles made from rice, quinoa, buckwheat or corn flour instead of wheat
There are many products now available so those with celiac disease or gluten intolerance can still enjoy wonton flavors. As with chips, always read the packaging carefully and look for a gluten-free certification when possible.
Is This a Growing Food Category?
Gluten-free food options have exploded in popularity and availability in recent years. This is partly fueled by:
- Increasing rates of celiac disease and gluten sensitivity diagnoses
- Growing consumer interest in specialty diets like gluten-free, paleo, and low FODMAP
- Greater awareness of gluten intolerance and associated disorders
- Improved diagnosis and screening processes
- Higher demand driving more product development
Major food brands have expanded their gluten-free product lines to now include snacks like wonton chips. This provides more choices for consumers with medical dietary needs or who follow popular gluten-free diets.
The gluten-free food market size was estimated at $5.6 billion globally in 2020 and is predicted to grow to $8.3 billion by 2027 according to Fortune Business Insights. As demand rises, gluten-free options like wonton chips will likely become more widely available.
Regional Availability
Gluten-free specialty products tend to be more common in developed, western countries right now. However, awareness of gluten-free diets is growing worldwide.
Some regions with higher availability of gluten-free wonton chips include:
- United States – Many large chains like Walmart, Whole Foods, and Target have store brand gluten-free products.
- Canada – Gluten-free products are widely available in major grocery retailers.
- Western Europe – Countries like the UK, Italy, Germany have specialty gluten-free brands.
- Australia – Gluten-free labels and substitutions are common in restaurants and food manufacturing.
In some Asian countries like China, awareness of celiac disease and gluten-free diets is still emerging. But in metro areas with international food imports, gluten-free specialty items are becoming more accessible.
Conclusion
Finding truly gluten-free wonton chips requires close inspection of ingredients and manufacturing processes. Wheat-based wonton wrappers are common, but more gluten-free options made with rice flour are emerging.
When dining out, always verify the restaurant can accommodate gluten-free needs. Cooking homemade gluten-free wonton chips is also an easy option. While availability was once limited, the gluten-free food market is experiencing rapid growth worldwide.
With proper label reading and an awareness of potential cross-contamination risks, those with medical gluten restrictions can often enjoy gluten-free wonton chips safely. They provide a tasty gluten-free alternative for dipping and snacking.
