Wheat Thins are a popular snack cracker made by Nabisco. The classic Wheat Thins contain wheat flour, which means they are not gluten-free. However, Nabisco does offer some gluten-free varieties of Wheat Thins for people who need or prefer to avoid gluten.
What are Wheat Thins?
Wheat Thins are thin, crispy snack crackers made from wheat flour, oil, salt, and other ingredients. They come in a few different varieties, including original, reduced fat, multigrain, roasted garlic, everything, and more.
The classic Wheat Thins contain wheat flour as the main ingredient. Wheat flour contains gluten, a protein found in wheat, barley, and rye. This means regular Wheat Thins are not gluten-free.
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and need to follow a strict gluten-free diet. For these individuals, regular Wheat Thins are off-limits.
Are regular Wheat Thins gluten-free?
No, regular Wheat Thins contain gluten and are not gluten-free. The first ingredient listed on the packaging of classic Wheat Thins is enriched bleached wheat flour. Wheat flour contains the gluten proteins gliadin and glutenin.
In addition to wheat flour, Wheat Thins also contain maltodextrin and malted barley flour. Both maltodextrin and malted barley contain gluten.
So regular Wheat Thins, made with wheat flour, maltodextrin, and malted barley, clearly contain gluten and are not gluten-free.
Why Wheat Thins contain gluten
There are a few reasons why traditional Wheat Thins contain gluten:
- Wheat flour is the main ingredient. Wheat flour contains the gluten proteins gliadin and glutenin which gives Wheat Thins their crisp, crunchy texture.
- Maltodextrin and malted barley flour are derived from barley, another gluten-containing grain.
- The gluten proteins help bind the dough together and provide structure to flatten and cut the dough into thin, uniform crackers.
- Gluten development allows the crackers to puff up and take on their distinctive bubbly shape when baked.
So removing the gluten-containing ingredients or disabling the gluten would significantly change the texture and taste of the iconic Wheat Thins cracker.
Are any Wheat Thins gluten-free?
Yes, Nabisco does make some gluten-free Wheat Thins for people who need to or want to avoid gluten:
- Wheat Thins Gluten Free – This version swaps the wheat flour for corn and potato starches to create a gluten-free cracker.
- Wheat Thins Multigrain Gluten Free – Contains sorghum flour and cassava flour instead of wheat.
Both of these gluten-free Wheat Thins options are made without barley malt or other gluten sources. Nabisco processes them in a dedicated gluten-free facility.
The gluten-free Wheat Thins are thinner and more sturdy compared to the puffy, crispy original. They have a milder flavor and grainier texture using the alternative gluten-free flours.
Ingredients in gluten-free Wheat Thins
Here are the main gluten-free ingredients used in Nabisco’s Wheat Thins gluten-free varieties:
- Corn starch – Provides texture and structure without gluten.
- Potato starch – Also helps bind and add crispness.
- Rice flour – Made from finely milled rice, adds grain flavor.
- Sorghum flour – Gluten-free whole grain flour.
- Cassava flour – From the starchy cassava root, used like tapioca flour.
Other ingredients like sunflower oil, sugar, and salt are also naturally gluten-free.
Where to find gluten-free Wheat Thins
You can find Nabisco’s gluten-free Wheat Thins in the gluten-free food section of many major grocery stores. Some places where you can find them include:
- Walmart
- Target
- Kroger
- Safeway
- Stop & Shop
- Publix
- ShopRite
Gluten-free Wheat Thins may not always be stocked with the regular Wheat Thins. Be sure to check grocery aisles marked “gluten-free” or “special diet.”
You can also find gluten-free Wheat Thins online from retailers like Amazon, Walmart.com, Target.com, and more.
Are Wheat Thins safe for celiacs?
The gluten-containing varieties of Wheat Thins are not safe for people with celiac disease. Celiacs must strictly avoid all foods and products with gluten.
However, the specifically labeled “gluten-free” versions of Wheat Thins are safe for celiacs. Nabisco makes these Wheat Thins without wheat, barley, rye or their derivatives.
The Celiac Disease Foundation and other reputable celiac disease organizations generally consider foods certified gluten-free and made in a gluten-free facility to be safe for celiacs.
Anyone with celiac disease should still check the label themselves and reach out to the manufacturer with any questions or concerns before consuming the gluten-free Wheat Thins.
Risk of cross-contamination
Even though the gluten-free Wheat Thins contain no wheat/gluten ingredients, there is still a small risk of cross-contamination with gluten during manufacturing or transportation:
- Shared equipment – If made on shared lines with gluten products
- Shared facility – Made in a plant that also handles wheat flour
- Supply chain – Transported alongside gluten-containing foods
However, Nabisco reports that they produce the gluten-free Wheat Thins in a separate, dedicated gluten-free facility to avoid cross-contamination. This greatly reduces the risk.
Are Wheat Thins healthy?
Wheat Thins can be part of a healthy diet in moderation, but should not be a dietary staple. Here are some pros and cons of Wheat Thins nutrition:
Pros
- Low calorie (about 50 calories per serving)
- Low fat
- Provide carbohydrates for energy
- Contain some vitamins and minerals like B vitamins, iron, potassium
- Are vegan and vegetarian (if no milk ingredients)
- Gluten-free options available
Cons
- Lack protein, fiber, and other nutrients
- High refined carbs from white flour
- High sodium (about 170mg per serving)
- Not whole grain
- Easy to overeat high calories and fat if not careful about portions
Overall, Wheat Thins make for a fine occasional snack or treat. But they should not replace more nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, dairy, etc.
Do Wheat Thins expire?
Yes, Wheat Thins eventually do expire and should not be eaten after the expiration date printed on the packaging.
Unopened Wheat Thins typically stay fresh for about 9 months after the production date. Once opened, it’s best to finish Wheat Thins within 3-4 weeks.
Signs that Wheat Thins may be expired and should be discarded:
- Expired expiration date
- Stale, soggy, or hard texture
- Off smell or taste
- Visible mold
Eating expired Wheat Thins that are stale or spoiled poses a risk of foodborne illness. Packaging helps keep Wheat Thins fresh by preventing moisture, air exposure and light. But once that seal is broken, the crackers quickly lose quality and safety.
How to store Wheat Thins
To help Wheat Thins last as long as possible:
- Seal packaging tightly after opening
- Keep in a cool, dry pantry away from heat, sun, or moisture
- Store in temperatures under 70°F for best shelf life
- Avoid freezing or refrigerating opened Wheat Thins
Gluten-free Wheat Thins recipes
Here are some tasty recipe ideas using gluten-free Wheat Thins as an ingredient:
Gluten-Free Chicken Casserole
Combine cooked chicken, cream of mushroom soup, veggies, and seasonings then top with crushed gluten-free Wheat Thins and melted butter.
Wheat Thins Chicken Noodle Soup
Break up gluten-free Wheat Thins into chicken noodle soup as a crunchy topping and thickener.
Gluten-Free Wheat Thin Nachos
Top corn tortilla chips with taco meat, beans, cheese, lettuce, tomato and crushed gluten-free Wheat Thins for nachos.
Gluten-Free Wheat Thin Crusted Tilapia
Brush tilapia fillets with Dijon mustard then coat with crushed gluten-free Wheat Thins and bake.
Garden Veggie Wheat Thin Salad
Toss chopped veggies like tomatoes, cucumbers, peppers and carrots with Italian dressing, gluten-free Wheat Thins and lettuce.
Comparison to other gluten-free crackers
There are a variety of other gluten-free crackers on the market that can be compared to the gluten-free Wheat Thins options:
| Cracker | Brand | Ingredients | Texture |
|---|---|---|---|
| Gluten-Free Wheat Thins | Nabisco | Corn starch, potato starch, rice flour | Thin, crunchy |
| Simple Mills Gluten-Free Crackers | Simple Mills | Almond flour, arrowroot | Hearty, flaky |
| Mary’s Gone Crackers | Mary’s Gone Crackers | Brown rice, quinoa, flax | Sturdy, nutty |
| Blue Diamond Nut Thins | Blue Diamond | Rice flour, almonds | Crunchy, crumbly |
When choosing among gluten-free brands, consider ingredients, health factors like added sugars, and personal preferences like taste and texture.
Conclusion
Classic Wheat Thins contain gluten and are not safe for people with celiac disease or gluten sensitivity. However, Nabisco has developed gluten-free Wheat Thins that use alternate flours like corn, rice and potato to allow those with gluten restrictions to enjoy these iconic crackers.
Gluten-free Wheat Thins are widely available in stores and online. They provide a tasty, crunchy gluten-free snack cracker option for those with dietary needs or preferences. Just be sure to check labels and consume gluten-free products according to individual tolerance.
