Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for medical or personal reasons. For those with celiac disease or gluten sensitivity, following a strict gluten-free diet is essential to manage symptoms and prevent complications. For others, going gluten-free is a lifestyle choice they believe improves their health, energy levels, or athletic performance.
Whatever the motivation, finding tasty, convenient gluten-free snacks and meal options is important for anyone avoiding gluten. Totino’s pizza rolls are a popular frozen snack food, but are they safe for those on a gluten-free diet?
What is gluten?
Gluten is a general name for the proteins found in wheat, barley, and rye. It acts as a “glue” that helps foods maintain their shape and texture. Gluten is found in many types of foods, including:
– Breads
– Pasta
– Cereals
– Baked goods
– Beer
– Some vegetarian meat substitutes
For most people, gluten poses no health concerns. But 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 diarrhea, bloating, abdominal pain, fatigue, and malnutrition. The only treatment for celiac disease or gluten sensitivity is strictly adhering to a gluten-free diet.
Are Totino’s pizza rolls gluten-free?
After reviewing the ingredients lists for Totino’s pizza rolls, the answer is no – they are not gluten-free. Here are the key reasons:
Contains wheat flour
Most varieties of Totino’s pizza rolls list wheat flour as a main ingredient. Wheat flour contains gluten, so any products made with it (including wheat bread, pasta, etc.) are not gluten-free.
Some people mistakenly think that a food is gluten-free as long as it doesn’t contain barley or rye. But wheat also contains gluten proteins. So wheat flour, in any form, is off-limits on a strict gluten-free diet.
Risk of cross-contamination
Even if a product doesn’t directly contain gluten ingredients, it can still be unsafe for those avoiding gluten if there is a risk of cross-contamination.
Totino’s pizza rolls are produced in facilities that also process wheat-based foods. It’s likely that the same equipment is used to produce both gluten-containing and gluten-free items. Traces of gluten can be transferred between products through shared machinery, processing lines, etc.
The company does not claim to follow any special procedures to prevent cross-contamination of gluten-free items. So there is a good chance that gluten could make its way into the pizza rolls even though it’s not directly added as an ingredient.
No gluten-free labeling
Totino’s pizza rolls do not currently carry any gluten-free labeling or make any gluten-free claims. Terms like “gluten-free,” “free of gluten,” “without gluten,” or “no gluten” are all regulated by the FDA. Brands must verify the items bearing these labels are below 20 parts per million gluten.
If Totino’s pizza rolls were rigorously tested and confirmed as gluten-free, the packaging would clearly state this. The absence of any gluten-free labeling strongly indicates the presence of gluten. Those with celiac disease or gluten sensitivity should avoid any products without a gluten-free claim.
Ingredients in Totino’s pizza rolls
To understand exactly why Totino’s pizza rolls contain gluten, let’s take a closer look at the ingredients:
Pepperoni pizza rolls
- Enriched wheat flour (contains gluten)
- Mozzarella cheese substitute (contains modified food starch, wheat gluten)
- Chicken, turkey, pork
- Tomato paste
- Water
- Yeast
- Salt
- Spices
- Paprika
- Natural flavors
- Citric acid
The enriched wheat flour is the primary source of gluten. But this variety also contains wheat gluten as part of the cheese substitute. All forms of wheat contain gluten.
Combination pizza rolls
- Enriched wheat flour (contains gluten)
- Mozzarella cheese substitute (contains modified food starch, wheat gluten)
- Pork
- Beef
- Water
- Yeast
- Sugar
- Salt
- Spices
- Garlic powder
- Natural flavors
- Citric acid
Again, the enriched wheat flour and wheat gluten in the cheese substitute make these pizza rolls unsuitable for a gluten-free diet.
Cheese pizza rolls
- Enriched wheat flour (contains gluten)
- Mozzarella cheese substitute (contains modified food starch, wheat gluten)
- Water
- Yeast
- Sugar
- Salt
- Spices
- Garlic powder
- Natural flavors
- Citric acid
All cheese pizza roll varieties contain wheat flour and wheat gluten, making them unsafe for gluten-free diets.
Other varieties
Totino’s offers many other pizza roll flavors and combinations, such as pepperoni & cheese, supreme, meatballs & mozzarella, buffalo chicken, etc. But the core ingredients and presence of gluten remains the same across all varieties. Enriched wheat flour is typically the first or second item listed.
Some flavors may also contain hydrolyzed wheat protein or maltodextrin as flavor enhancers or binding agents. These wheat-derived ingredients also contain gluten.
So regardless of which pizza roll variety you choose, they all contain some form of wheat and are not gluten-free.
Are there any gluten-free pizza rolls?
While Totino’s regular pizza rolls contain gluten, there are some gluten-free pizza roll options made by other brands. Here are a few to look for:
Against the Grain Gourmet Gluten Free Pizza Rolls
Against the Grain offers both gluten-free cheese and pepperoni pizza rolls. They are certified gluten-free to less than 5 ppm, meaning very low risk for traces of gluten. The rolls are made with a multigrain gluten-free flour blend, mozzarella cheese, tomato sauce, and premium meats.
Calise & Sons Bakery Pizza Pockets
These gluten-free pizza pockets come in flavors like cheese, pepperoni, and Italian combo. They have a crispy outer “crust” and are filled with pizza sauce and other traditional toppings. Calise & Sons Bakery specializes in gluten-free baked goods.
Glutino Gluten Free Pizza Rolls
Glutino makes both cheese and pepperoni gluten-free pizza rolls. They are dairy-free as well. Glutino adheres to strict protocols to avoid cross-contamination with gluten. Their products are tested to contain less than 10 ppm gluten.
Luca’s Pizza Rolls
This brand offers gluten-free pizza rolls in cheese, pepperoni, and Italian sausage flavors. They are certified gluten-free to meet the Celiac Foundation’s <20 ppm standard. Luca's uses a proprietary gluten-free flour blend.
Make your own
For the ultimate control over ingredients, many gluten-free eaters choose to make DIY pizza rolls at home. There are lots of recipes online using gluten-free dough, fillings, and seasonings. Homemade also allows customizing flavors.
Precautions when eating pizza rolls
If you do choose to eat any brand of pizza rolls, gluten-free or not, keep in mind:
Check labels carefully
Closely read all ingredient lists, even for brands that state they are gluten-free. Manufacturing can change over time. Many people have been caught off guard by undisclosed ingredient changes. Being an avid label reader is essential for gluten-free safety.
Look for certification
Seeking out trusted gluten-free certifications like GFCO or Certified Gluten-Free provides added assurance. Certified products have been rigorously tested to verify gluten levels fall under the accepted thresholds.
Avoid cross-contamination
Be cautious of cross-contamination when preparing and cooking any pizza rolls. Make sure to use clean plates, cooking trays, utensils etc. that have not touched gluten. Wash hands thoroughly before handling gluten-free pizza rolls.
Check for symptoms
Pay attention to any symptoms after eating pizza rolls that could signal gluten exposure. Bloating, pain, diarrhea, foggy headedness, fatigue, or mouth sores are common signs. Discontinue eating any products that cause suspicious symptoms.
Finding gluten-free pizza snacks
While Totino’s are off the menu, there are plenty of tasty gluten-free options for pizza lovers:
Gluten-Free Frozen Pizzas
Most major brands now offer gluten-free frozen pizza options, including Amy’s, DiGiorno, Udi’s, Ian’s, and more. There are individual pizzas, pizza bagels, flatbreads, and multi-serve options.
Pizza Crusts
Making your own pizza at home lets you control ingredients. Try gluten-free pizza crusts from brands like Against the Grain, Bob’s Red Mill, Glutino, or Gillian’s. Or make crust from scratch.
Personal Pizza Makers
Devices like the Presto Pizzazz and NuWave Pizza Maker let you quickly bake single-serve pizzas using gluten-free English muffins, sandwich thins, pitas, or tortillas as the crust. Top as desired.
Pizza Places with Gluten-Free Crust
Many pizza restaurants like Domino’s, Pizza Hut, Papa Johns, and smaller chains offer gluten-free crusts. Just beware of cross-contamination with toppings and prep.
Cauliflower Pizza Crust
For a vegetable-based crust option, use riced cauliflower in place of dough. Add eggs, cheese, and seasonings to hold it together. Bake and add toppings.
Conclusion
Totino’s pizza rolls unfortunately contain gluten and are not safe for people on gluten-free diets. The enriched wheat flour and wheat gluten used in standard Totino’s pizza rolls means they are off limits for anyone avoiding gluten. While there are some gluten-free pizza roll options available, overall it’s best not to consider Totino’s as a gluten-free brand. Carefully checking labels, choosing certified gluten-free brands, and being aware of cross-contamination risks are all critical to maintain a strict gluten-free diet. But living gluten-free doesn’t mean giving up your pizza fix. With all the gluten-free crusts, frozen pizzas, pizza pockets and more now available, you can still enjoy delicious pizza flavor safely.
