Wonton wrappers are thin sheets of dough that are commonly used to make wontons and other dumplings. They provide a wrapper that is filled with meat and/or vegetables to create the dumpling. Wonton wrappers can be found in the refrigerated section of many grocery stores, which makes them a convenient option for home cooking. However, for those who follow a gluten-free diet, an important question arises: Are store bought wonton wrappers gluten-free?
What is gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, and more. The only treatment for celiac disease or non-celiac gluten sensitivity is following a strict lifelong gluten-free diet, avoiding all foods and drinks with gluten.
Are wonton wrappers typically made with wheat flour?
Traditional wonton wrappers are made from wheat flour and eggs. The wheat flour gives the wrappers their stretchy, pliable texture for folding around fillings. Most brands of store bought wonton wrappers list wheat flour or just “flour” as the first ingredient. Since flour by itself usually refers to wheat flour, this indicates that conventional wonton wrappers contain gluten.
Some brands may also contain other gluten-containing ingredients like barley malt extract or brewer’s yeast. Always carefully read the ingredient list on the package to check for gluten-containing ingredients. Unless the packaging specifies “gluten-free,” it is generally unsafe to assume store bought wonton wrappers are gluten-free if they contain flour or other gluten sources.
Risk of cross-contamination
Even if a brand of wonton wrappers does not contain wheat flour or other gluten-containing ingredients, there is still a risk of cross-contamination during manufacturing. Facilities that also process wheat flour on shared equipment may expose gluten-free products to trace amounts of gluten.
These trace gluten exposures can trigger symptoms in those sensitive. For celiac disease in particular, ingesting small amounts of gluten over 50 mg per day can cause intestinal damage. Thus, products made in facilities with shared equipment are considered risky without certification or testing.
Gluten-free wonton wrapper options
While traditional wonton wrappers contain gluten, some gluten-free options are available for those managing celiac disease or gluten intolerance. Here are some gluten-free alternatives to look for:
Brands that specify gluten-free
Some brands of wonton wrappers are specially made to be gluten-free. They will usually advertise on the packaging if the product is gluten-free. Instead of wheat, they may formulate the dough with gluten-free flours like rice flour, tapioca flour, potato starch, and xanthan gum. Examples of gluten-free brands include Cal Rose, Hoo-Mee, and San Honor. Always double check the ingredients before purchasing.
100% rice paper wrappers
Rice paper wrappers, often used for summer rolls, can substitute regular wonton wrappers. Since they are made from rice flour instead of wheat, rice paper wrappers are naturally gluten-free. Common brands of rice paper wrappers include Three Ladies and TYJ Spring Roll. These ultra-thin wrappers have a more translucent, sticky texture compared to wheat wontons. But they can still wrap a variety of fillings.
Lettuce or cabbage leaves
Large lettuce or cabbage leaves can be used as edible gluten-free wrappers. Spoon the filling into the leaf, then fold and roll into a wonton shape. Using lettuce leaves avoids the dough component altogether. However, the texture and appearance will be quite different from a traditional wonton.
Making your own gluten-free wrappers
Homemade gluten-free wrappers allow you to control all the ingredients. Gluten-free flours, starches, xanthan gum, eggs, oil, and water can be combined to create a pliable gluten-free dough. Roll it out thinly and cut into wrappers. This lets you replicate the taste and texture of wheat wontons, minus the gluten.
Certifications to look for
When selecting pre-made gluten-free wonton wrappers in stores, check the packaging for reputable gluten-free certifications. These include:
Certified Gluten-Free
The Certified Gluten-Free label requires products to contain less than 10 ppm gluten. This is the lowest level that can be consistently detected. Certified Gluten-Free products are tested twice annually using the R5 ELISA test. This certification comes from GFCO, the Gluten-Free Certification Organization.
Gluten-Free Certification Program
The Gluten-Free Certification Program (GFCP) certifies products with less than 10 ppm of gluten. Testing is done quarterly and products must also be made in a gluten-free facility. This certification comes from NSF International.
Gluten Free Certification Organization Certified
GFCO, the Gluten Free Certification Organization, also has their own gluten-free symbol that products can display after certification. Requirements are the same as their Certified Gluten-Free program.
100% Gluten-Free Certified
The 100% Gluten-Free Certified symbol comes from GFCO and indicates that all ingredients and processing aids in the product are gluten-free. It has a 10 ppm gluten threshold. Testing is conducted twice per year.
Checking for additional allergens
Those following a gluten-free diet often have to avoid other allergens too, like wheat, soy, dairy, eggs, and shellfish. Always thoroughly check the ingredient list and allergen statements for any potential allergens when selecting gluten-free wonton wrappers. Call the manufacturer directly if any ingredients look unclear.
Many brands may also process egg or shellfish containing products on shared equipment. Opt for certified gluten-free brands that can verify no cross-contact with your specific allergens during manufacturing.
Storing gluten-free wonton wrappers
Fresh wonton wrappers are highly perishable, so proper storage is important. Follow these tips for storing your gluten-free wonton wrappers:
– Keep wrappers refrigerated until ready to use. The cold environment helps prevent premature drying and bacterial growth.
– Seal opened packages in an airtight container or plastic wrap. This retains moisture and prevents freezer burn.
– Use within 1 week of opening for best quality. Discard any discolored, dried out, or moldy looking wrappers.
– For longer storage, freeze any unused wrappers. Thaw overnight in the refrigerator before using.
– Avoid warmth, humidity, and frequent temperature fluctuations. These accelerate deterioration.
– Check ingredients and best by date before eating to ensure safety. Discard any expired wrappers.
Cooking considerations
Gluten-free wonton wrappers cook a little differently than wheat-based wrappers. Here are some tips:
– Use caution when boiling. Rice flour wrappers can turn gummy and fall apart if overcooked. Avoid boiling more than 3-5 minutes.
– For pan-frying, use a generous amount of hot oil. Thinner gluten-free wrappers are more prone to burning or sticking without sufficient lubrication.
– Adjust filling moistness. Wheat flour absorbs more moisture than many gluten-free flours. Reduce liquids slightly so fillings don’t make the wrappers soggy.
– Freeze assembled wontons before cooking for the sturdiest texture. This helps hold together delicate gluten-free dough.
– Consider dusting with rice flour to prevent sticking. The starch helps reduce adhesion during folding and cooking.
Gluten-free filling ideas
Gluten-free wontons aren’t just for Asian fillings. Get creative with these gluten-free stuffing ideas:
Proteins
– Shredded chicken, pork, or beef
– Diced tofu or seitan
– Flaked fish
– Shrimp, scallops, mussels, or clams
– Ground turkey, pork, or other meats
– Chopped mushrooms for a vegetarian option
Veggies
– Shredded cabbage, carrots, and onions
– Spinach, kale, chard
– Bean sprouts
– Diced bell peppers, zucchini, or squash
– Minced garlic, ginger, scallions
Cheeses and Dairy
– Shredded cheddar, Swiss, Monterey Jack
– Parmesan, feta, goat cheese
– Softened cream cheese
– Ricotta cheese
Flavor additions
– Fresh herbs – cilantro, basil, dill, parsley
– Spices – cumin, curry, chili powder
– Soy sauce or tamari
– Rice vinegar, citrus juice
– Sesame oil
– Sriracha, chili garlic sauce
Binding agents
– Eggs, egg whites
– Mayonnaise
– Hummus
– Mashed potatoes
– Finely chopped mushrooms
– Rolled oats
Common questions
Can I use regular wonton wrappers if I bake the wontons instead of frying them?
No, regular wonton wrappers contain gluten even when baked. Frying, steaming, boiling or baking wontons made with wheat flour will not remove the gluten or make them safe to eat on a gluten-free diet.
Are the wrappers themselves gluten-free if I fill them with gluten-free ingredients?
Unfortunately no, putting gluten-free items inside wonton wrappers does not make the wrappers gluten-free. Even if the filling is gluten-free, the wheat-based wrappers themselves still contain gluten which can be harmful.
Can I use a mixture of wheat and gluten-free flours to make my own wonton wrappers?
We do not recommend mixing gluten-containing and gluten-free flours to make your own wonton wrappers, as this still introduces gluten and makes them unsafe for a gluten-free diet. Trace amounts can trigger symptoms. Use 100% gluten-free flours instead.
Is there an easy substitute I can use instead of wonton wrappers?
Some easy alternatives include using lettuce or cabbage leaves in place of wrappers. You can also wrap fillings in cooked and chilled slices of gluten-free bread. Other options are rice paper sheets, 100% corn tortillas cut into wedges, or cooking fillings in a gluten-free empanada dough.
The bottom line
Unless labelled as gluten-free, most store bought wonton wrappers contain wheat-based flour and are not safe to eat on a gluten-free diet due to the presence of gluten. Check packaging carefully and look for gluten-free designations before purchasing. With the rise in gluten-free eating, fortunately more brands are offering certified gluten-free wonton wrappers. However, homemade wrappers and alternative wrappers remain good options as well. With some modifications, you can still enjoy wontons and other filled dumplings while following a gluten-free lifestyle.
