Oreos are a popular cookie that contains wheat, which means they are not suitable for people who need to eat gluten free. Many people wonder if a gluten free version of Oreos exists. This article will examine whether gluten free Oreos are available for purchase.
What are Oreos?
Oreos are sandwich cookies made by Nabisco that consist of two chocolate wafers with a sweet creme filling in between. They were first introduced in 1912 and have become the best selling cookies in the United States. Traditional Oreos contain wheat flour, which gives them their crisp, crunchy texture. However, the wheat also means that regular Oreos are not gluten free.
What does gluten free mean?
A gluten free diet completely avoids gluten, which is a protein found in grains like wheat, barley and rye. People with celiac disease or non-celiac gluten sensitivity cannot eat gluten because it causes damage to the body and triggers an immune response. When following a gluten free diet, you must avoid any foods that contain gluten, including most baked goods made with wheat flour.
Are regular Oreos gluten free?
No, regular Oreos contain wheat and are not gluten free. The first ingredient listed on the Oreo cookie packaging is unbleached enriched flour. This flour contains gluten, so people who require a gluten free diet need to avoid eating regular Oreos. Consuming them could cause side effects like abdominal pain, bloating, diarrhea and nausea in anyone with celiac disease or an intolerance to gluten.
Why aren’t regular Oreos gluten free?
Oreos have wheat flour as a main ingredient because it provides the structure and crispy texture consumers expect from an Oreo cookie. Wheat flour contains gluten, a type of protein that helps baked goods maintain their shape and stay chewy or crunchy. Removing the gluten would significantly alter the texture of an Oreo. Additionally, the manufacturing equipment used to make regular Oreos may be contaminated with gluten. This means gluten free Oreos usually need to be produced separately to prevent cross-contact.
Does Nabisco make a gluten free Oreo?
Yes, Nabisco has created a gluten free Oreo cookie to accommodate people who cannot eat gluten. Gluten Free Oreos were introduced in 2015. They have the same taste, look and texture as regular Oreos, but are made without wheat. Nabisco uses a combination of rice flour, tapioca starch, potato starch and other gluten free ingredients to replace the wheat flour normally found in Oreos.
What are gluten free Oreos made of?
Nabisco’s gluten free Oreo cookies contain the following ingredients:
| Ingredient |
|---|
| Rice flour |
| Sugar |
| Cocoa (processed with alkali) |
| High oleic canola and/or palm and/or canola oil |
| Cocoa (processed with alkali) |
| Leavening (baking soda and/or calcium phosphate) |
| Salt |
| Soy lecithin |
| Natural vanilla flavor |
Rice flour and tapioca starch replace the wheat to create the cookie exterior, while the filling remains similar to regular Oreos.
Where can you find gluten free Oreos?
Gluten free Oreos may be found at most major grocery stores, in the gluten free or specialty diet section. They are sold in the same familiar Oreo packaging, labeled as gluten free. The cookies are also available for online purchase through websites like Amazon, Instacart and Walmart. Additionally, gluten free Oreos can be found at certain bakeries and specialty health food stores with gluten free offerings.
How do gluten free Oreos taste?
Many customers report that gluten free Oreos are virtually indistinguishable from the original cookie. They have the same classic Oreo taste – chocolate wafers with sweet creme filling. The gluten free cookies tend to be slightly crumblier and not quite as sturdy, but overall have an excellent Oreo flavor. Most people find the rice flour exterior has the same chocolate, crunchy taste as the original.
Nutrition comparison to regular Oreos
The nutrition information is similar between gluten free Oreos and regular Oreos. Here is a comparison:
| Nutrition Facts | Regular Oreo | Gluten Free Oreo |
|---|---|---|
| Calories | 160 | 160 |
| Fat | 7g | 7g |
| Carbohydrates | 25g | 24g |
| Fiber | 0g | 0g |
| Sugar | 14g | 14g |
| Protein | 1g | 1g |
The main differences are that the gluten free cookies contain 1 gram less carbohydrate and have slightly fewer cookies per serving. Overall, they provide almost identical nutrition compared to regular Oreos.
Are there other gluten free versions?
Yes, a few store brands and smaller companies also offer alternative gluten free Oreo cookies. These include:
- Glutino – Gluten Free Oreo-style Vanilla Cookies
- Taste Plus – Gluten Free Chocolate Crème Cookies
- Kinnikinnick – Chocolate Vanilla Cremes Gluten Free Cookies
- Aleia’s – Gluten Free Oreo Cookie
- Charmfield – Gluten Free Chocolate Sandwich Cookies
These gluten free versions aim to mimic the taste and texture of an Oreo, while using completely gluten free ingredients. They can be found at some grocery and health food stores, but may have more limited availability than the Nabisco Gluten Free Oreo.
Reasons to choose gluten free Oreos
There are several benefits to choosing gluten free Oreos:
- They are safe for people with celiac disease or gluten sensitivity.
- The taste and texture closely resembles an original Oreo.
- They satisfy cravings for a favorite cookie that couldn’t be eaten before.
- Gluten free Oreos have the same nostalgia and sense of inclusion in cookie culture.
- The convenience of finding them in mainstream grocery stores.
- They are made without artificial colors, flavors or preservatives.
For those who need or prefer to eat gluten free, Nabisco’s version allows people to enjoy Oreos without worry or adverse health effects.
Challenges of gluten free Oreos
However, there are some drawbacks to the gluten free Oreos:
- They tend to be more expensive than regular Oreos.
- The cookies are slightly more fragile and crumbly.
- Gluten free Oreos may be harder to find depending on your location.
- There is a risk of cross-contamination if they are produced in facilities with wheat.
- Some people detect a very subtle difference in taste from original Oreos.
While gluten free Oreos solve the problem of avoiding gluten, they cost more and don’t have quite the exact same texture as the original cookie. There is also a small chance of gluten exposure if allergen protocols aren’t strictly followed in manufacturing.
How to incorporate gluten free Oreos into your diet
Here are some tips for enjoying gluten free Oreos:
- Use them any way you would regular Oreos – dunk them in milk, crush them up for desserts, etc.
- Be sure to check labels and purchase cookies made in a gluten free facility for maximum safety.
- Store gluten free Oreos separately if you have others in your household eating regular Oreos to prevent accidental exposure.
- Freeze extra packages so you always have gluten free Oreos on hand.
- Use online grocery delivery services if you have trouble finding them in local stores.
- Try new recipes like gluten free Oreo truffles, pie crusts and cookies made with these specialty cookies.
With some adjustments like checking labels and storing them separately, you can safely enjoy gluten free Oreos just like the original version.
Are homemade gluten free Oreos possible?
Yes, homemade recipes allow you to create gluten free Oreo-style cookies yourself. This gives you total control over the ingredients. Here is an example recipe:
Gluten Free Homemade Oreos
Cookie Ingredients:
- 1 1/2 cups brown rice flour
- 1/3 cup potato starch
- 1/4 cup tapioca starch
- 1/2 teaspoon xanthan gum
- 1/4 teaspoon salt
- 1/2 cup coconut oil, melted
- 1/2 cup granulated sugar
- 1/4 cup packed brown sugar
- 1 teaspoon vanilla extract
Filling Ingredients:
- 3 tablespoons dairy free margarine
- 2 cups powdered sugar
- 3 tablespoons dairy free milk
- 1/2 teaspoon vanilla
Instructions:
- Preheat oven to 325°F. Line two baking sheets with parchment.
- In a bowl, mix together the rice flour, potato starch, tapioca starch, xanthan gum and salt.
- In another bowl, beat together the coconut oil and granulated and brown sugars until smooth.
- Stir in the vanilla.
- Add the dry ingredients to the wet and mix until a stiff dough forms.
- Roll dough into balls and place on prepared baking sheets.
- Flatten each ball into a disk shape with fingers or bottom of a glass.
- Bake 10-12 minutes until set.
- Let cookies cool completely before filling.
- For the filling, beat together margarine, powdered sugar, milk and vanilla until smooth.
- Assemble cookies by spreading filling on half of the cookies and topping with another to make a sandwich.
This recipe makes a very close approximation to the gluten free Oreos you can buy in stores. The benefit is controlling exactly what ingredients you use. You can be assured there is no chance of cross-contamination.
Conclusion
Gluten free Oreos provide an option for people who need to avoid gluten but don’t want to miss out on enjoying Oreos. Nabisco’s Gluten Free Oreo is widely available in stores and online, and tastes remarkably similar to the original cookie. There are also other brands producing gluten free versions, along with recipes to make them at home. While more expensive and fragile than regular Oreos, the gluten free alternative solves the problem of choosing a safe, delicious cookie that doesn’t contain wheat. For many cookie lovers, having access to gluten free Oreos makes sticking to a gluten free diet just a little bit easier.
