Oreos are a classic American cookie that most people grew up eating. However, Oreos contain wheat and milk ingredients, meaning they are not suitable for people with gluten or dairy allergies or sensitivities. Many consumers looking for allergy-friendly options wonder if there is a gluten and dairy free version of Oreos.
What ingredients are in original Oreos?
The original Oreo cookie contains the following main ingredients:
- Enriched flour (wheat flour)
- Sugar
- High oleic canola and/or palm and/or canola oil
- Cocoa (processed with alkali)
- High fructose corn syrup
- Leavening (baking soda and/or calcium phosphate)
- Cornstarch
- Salt
- Soy lecithin
- Vanillin–an artificial flavor
- Chocolate (processed with alkali)
- Whey (from milk)
The enriched wheat flour and whey (a milk derivative) mean that original Oreos are not gluten or dairy free. People with celiac disease, non-celiac gluten sensitivity, or dairy allergies need to avoid consuming original Oreos.
Are there gluten-free Oreo options?
Oreo does make some gluten-free varieties of their famous cookie. Here are the gluten-free Oreo offerings:
- Gluten Free Oreo – released in 2015, contains rice flour instead of wheat flour
- Gluten Free Oreo Thins – thinner version of gluten free Oreo
- Gluten Free Chocolate Sandwich Cookies – Oreo’s store brand version, sold at grocery chains like Hy-Vee and Meijer
All of these gluten-free Oreos use rice flour instead of wheat flour, but are made in facilities that also process wheat, so the brand cannot guarantee they are 100% gluten free. The cookies may contain traces of gluten from cross-contamination.
Ingredients in Gluten Free Oreos
Here are the ingredients in Oreo’s Gluten Free Oreo cookie:
- Rice Flour
- Sugar
- Cocoa Processed with Alkali
- High Oleic Canola and/or High Oleic Soybean and/or Palm Oil
- Leavening (Baking Soda and/or Calcium Phosphate)
- Salt
- Soy Lecithin
- Natural Flavor
- Chocolate Processed with Alkali
- Whey
While it removes wheat, the gluten free Oreo still contains whey, meaning it is not dairy free.
Are there dairy-free Oreo options?
There are no Oreos produced by Nabisco that are dairy-free. All varieties, including the gluten-free options, contain whey powder derived from milk.
However, Oreo does make dairy-free Sandwich Cookies under its Chips Ahoy! brand. These are produced in a dedicated facility free of milk, making them safe for people with dairy allergies.
Ingredients in Chips Ahoy! Dairy Free Sandwich Cookies:
- Rice Flour
- Sugar
- Chocolate Processed with Alkali
- Palm Oil
- Cocoa Processed with Alkali
- Canola Oil
- High Oleic Soybean Oil
- Leavening (Baking Soda)
- Natural Flavor
- Cellulose Gum
- Salt
- Soy Lecithin
The dairy-free Chips Ahoy cookie uses cellulose gum instead of whey as a binding and emulsifying agent. However, those cookies still contain wheat flour.
Are there gluten and dairy free “Oreo-style” cookies?
While Oreo itself does not offer an option free from both gluten and dairy, there are some store-bought and homemade alternatives. Here are some gluten and dairy free “Oreo-style” options:
Store-bought Brands
- Free2B Foods Oreo Style Cookies – uses sunflower seed flour and sunflower lecithin
- Enjoy Life Double Chocolate Cookies – made with rice flour, no dairy
- Celia’s Cookies – crisp rice and tapioca flour cookies, dairy-free
- Divine Treasures Dairy & Gluten Free Vanilla Creme Cookies – uses millet flour and coconut oil
- Katz Gluten Free Double Fudge Brownie Cookies – allergy friendly, crispy texture
Carefully check the labels, as some brands may be processed in facilities with wheat or made on shared equipment. Certified gluten-free brands are safest for celiacs.
Homemade Gluten and Dairy Free “Oreos”
Making DIY Oreos at home is an affordable way to control ingredients. Here is one recipe for gluten and dairy free homemade Oreos:
Ingredients
- 1 1/4 cups blanched almond flour
- 1/4 cup coconut flour
- 1/3 cup cocoa powder
- 1/4 teaspoon salt
- 1/3 cup coconut oil, softened
- 3/4 cup powdered sugar
- 1 teaspoon vanilla extract
- For cream filling:
- 1/4 cup coconut butter/manna
- 1 1/2 cups powdered sugar
- 3-4 tablespoons dairy-free milk
- 1 teaspoon vanilla extract
Instructions
- Preheat oven to 350°F. Line two baking sheets with parchment.
- In a medium bowl, whisk together the almond flour, coconut flour, cocoa powder and salt until combined.
- Add the coconut oil and powdered sugar and mix on low speed until a dough forms.
- Roll dough into balls, flatten into disks and place on prepared baking sheets. Bake 8-10 minutes.
- For the filling, beat together the coconut butter, powdered sugar, non-dairy milk and vanilla until smooth.
- Sandwich filling between cookies. Enjoy!
You can customize this recipe by adding chocolate chips, sprinkles, or other allergy-friendly ingredients. Store in an airtight container for up to 5 days.
Purchasing gluten and dairy free Oreos
If purchasing pre-made gluten and dairy free Oreo alternatives, you can find many brands in health food stores or online:
- Thrive Market
- Vitacost
- Amazon
- iHerb
- Gluten Free Palace
Some grocery stores like Whole Foods Market, Sprouts, or specialty health food stores will also carry allergy-friendly cookie varieties. Check the labels carefully for wheat, dairy, and allergen warnings.
Price comparisons
Specialty gluten and dairy free cookies are typically priced higher than regular Oreos. Here is a price comparison:
| Cookie | Price |
|---|---|
| Original Oreos | $3.50 per pack |
| Gluten Free Oreos | $6 per pack |
| Free2B Oreo Style Cookies | $6 per pack |
| Enjoy Life Double Chocolate Cookies | $6 per pack |
As you can see, specialty gluten and dairy free cookie brands cost nearly twice as much as regular Oreos, at around $6 per pack.
Making homemade gluten and dairy free Oreos can help save money. The ingredients may cost around $15-$20 upfront, but will make 2-3 dozen cookies, bringing the per cookie cost down to 30 to 60 cents each.
Nutrition comparison
Here is a nutritional comparison of original Oreos versus a gluten and dairy free brand:
| Nutrition Facts | Original Oreo | Free2B Gluten & Dairy Free |
|---|---|---|
| Calories | 160 | 140 |
| Fat | 7g | 7g |
| Carbs | 21g | 20g |
| Fiber | 0g | 1g |
| Sugar | 14g | 9g |
| Protein | 1g | 1g |
The gluten and dairy free cookies are fairly comparable to regular Oreos in macronutrients like calories, fat, and carbs. They do contain slightly less sugar and more fiber. Ingredients like almond flour provide some additional nutrition.
Are gluten and dairy free Oreos healthier?
Gluten free and dairy free “Oreo” cookies are not necessarily healthier overall. They are free from allergens, which is important for people with celiac disease, gluten sensitivity, and dairy allergies.
However, alternative cookie ingredients like rice flour, coconut oil, and cane sugar are still highly processed. Gluten free junk food is still junk food!
Those avoiding gluten or dairy for overall health may prefer less processed whole food options like:
- Bananas or apples with almond butter
- Rice cakes with homemade chocolate peanut butter
- Fresh fruit with whipped coconut cream
- Cocoa dusted almonds
- Trail mix with dark chocolate chips
It’s fine for those on a gluten or dairy free diet to enjoy cookies and other sweets in moderation. But cookies shouldn’t replace whole, nutrient-dense foods as everyday snacks.
Conclusion
While Oreo itself does not make gluten and dairy free cookies, there are several allergy-friendly “Oreo-style” options on the market. These cookies allow people with food restrictions to still enjoy a similar treat.
Check ingredients carefully to ensure the cookies are free from wheat and dairy derivatives. Homemade Oreos can also allow total control over ingredients.
Gluten and dairy free cookies are more expensive than regular Oreos. And they aren’t necessarily healthier, since alternative flours and sugars are still processed.
But for people who must avoid gluten and/or dairy, allergy-friendly Oreo alternatives provide a way to indulge in chocolate sandwich cookies. Moderation and balance is key when enjoying gluten or dairy free sweets.
