Gluten-free diets have become increasingly popular in recent years, driven by rising awareness of celiac disease and gluten sensitivities. For those who need to or choose to avoid gluten, navigating food choices can pose challenges. Many staple food items, from breads to pastas, commonly contain gluten. However, with careful label reading and some adjustments, following a gluten-free diet has become more feasible. One area that raises questions is dips and spreads. Can you purchase gluten-free versions of popular dips like hummus, salsa, and ranch dressing? Let’s take a closer look.
What is gluten?
Gluten refers to a group of proteins found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues when consumed. 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, vomiting, constipation, fatigue, headache, and skin rashes. The only treatment is adhering to a strict lifelong gluten-free diet, avoiding any foods and beverages containing gluten.
Reading food labels
When shopping for gluten-free foods, careful label reading is a must. There are certain terminology and labels to look for:
Gluten-Free
Any product labeled “gluten-free” must contain less than 20 parts per million of gluten. This is the safest standard for those requiring a gluten-free diet.
“Free-from” claims
Statements like “wheat-free” indicate the product does not contain wheat, but could still contain barley or rye. Check for a “gluten-free” certification.
No gluten ingredients
Review the ingredients list to ensure no gluten sources like wheat, barley, rye or malt are present. Note that ingredients like flavorings, starch or maltodextrin could contain traces of gluten.
“May contain” statements
If the label says the product “may contain wheat” or similar, it indicates there may be cross-contamination risk during manufacturing. Those with celiac disease or severe sensitivity should avoid.
Certifications
Look for certification symbols like the GFCO (Gluten-Free Certification Organization) logo to ensure rigorous standards were followed.
Can you buy gluten-free dips at the grocery store?
The good news is that most major grocery stores now carry selections of gluten-free dips and spreads. Many popular dip brands also indicate gluten-free status right on the label, making it easier for gluten-free shoppers. Some examples include:
Hummus
Most hummus is naturally gluten-free, consisting mainly of blended chickpeas, olive oil, lemon and tahini (sesame seed paste). Check for gluten-free labeling just to be safe. Major brands like Sabra and Tribe offer gluten-free labeled hummus.
Salsa
With ingredients like tomatoes, onions, chiles and cilantro, most salsas are gluten-free. Again, confirm on the label. Major salsa brands like Pace and Herdez have gluten-free options.
Guacamole
Fresh guacamoles typically contain just avocado, lime juice, onions, tomatoes, cilantro and salt. Store-bought guacamole dips are also usually gluten-free, but check labels. Wholly Guacamole and Good Foods both label their guacas gluten-free.
Queso dips
Cheese-based queso dips are often gluten-free, but milk or thickeners containing gluten could be added. Look for brands like Wholly Queso and Tostitos gluten-free labeled queso.
Ranch dip
Ranch dressing contains dairy, eggs, herbs and spices. Confirm the brand is gluten-free, since thickeners with gluten are sometimes used. Try brands like Hidden Valley gluten-free ranch.
Bean dips
Bean dips are typically gluten-free, with main ingredients like blended beans, oil and spices. Santa Barbara Artichoke and Baked Bean dips indicate gluten-free on their labels.
Yogurt-based dips
Yogurt dips are usually gluten-free, containing just yogurt and herbs/spices. Still check, as some contain wheat. Try brands like Party Cucumber Ranch for certified gluten-free status.
Nut-based dips
Nut-based dips like spinach artichoke made with nuts/legumes shouldn’t have gluten, though check for thickeners. Try Sabra Baba Ganoush gluten-free spinach artichoke dip.
Are store brand or generic dips gluten-free?
Grocery stores often offer cheaper generic or store brand versions of popular dips like hummus, salsa and guacamole. Can these be part of a gluten-free diet? It depends. Some stores like Trader Joe’s, Costco and Aldi label their store brand dips “gluten-free.” For others, you need to contact the store directly to find out their manufacturing practices. If in doubt, stick to brands you can confirm are gluten-free through labeling.
What about dip mixes?
Powdered dip mixes and seasoning packets present more of a challenge, as wheat, barley and malt are common ingredients used as fillers, flavorings and thickeners. Some brands of ranch, onion and salad dressing mixes contain gluten, though a few gluten-free options exist. McCormick, Edward & Sons, and Cape Cod are brands offering certified gluten-free dip mixes. As always, thoroughly read labels since formulations can change.
Can you find gluten-free dips at natural food stores?
Natural food stores and co-ops are great options for finding gluten-free dips, often carrying brands and flavors you won’t find at regular grocers. Their product selection adheres to stricter dietary standards, so items are more likely to be certified gluten-free. Some gluten-free friendly dips at natural stores include:
Bean dips
Try specialty bean dips from brands like Good Foods, Absolutely Gluten Free and Hope Foods. Unique flavors like black bean pineapple salsa and white bean kale pesto are available.
Nut-seed dips
Nut and seed-based dips like sunflower seed hummus from brands like I Heart Keenwah offer gluten-free alternatives.
Vegetable-based dips
Find dips made with veggies like artichokes, avocados and spinach from niche brands like Cedar’s and Wild Garden.
Cheese dips
Try artisanal gluten-free cheese dips and spreads from companies likeology Provisions. Goat cheese jalapeno and french onion dips offer gourmet flair.
Fruit-based dips
Fruit dips featuring mango, berry and pomegranate flavors from brands like Peeled Snacks and Foods Alive are gluten-free treats.
Can you find gluten-free dips at warehouse clubs?
Major warehouse clubs like Costco, Sam’s Club, and BJ’s carry an increasing array of gluten-free products to meet growing demand. Their dip selections include:
Private label brands
Costco’s Kirkland and BJ’s Wellsley Farms dips often have a gluten-free label applied. Varieties like artichoke spinach dip, hummus and layered bean dip are sold.
Name brand dips
Many name brands like Sabra hummus, guacamole from Wholly Avocado, and Tribe Mediterranean Foods dips come in larger, more economical containers at clubs.
Prepared salad kits
Clubs sell prepared salad bowl kits with single-serve dip and dressing containers from gluten-free brands like Clean Eatz.
International foods
Ethnic food aisles have gluten-free dips like Greek tzatziki sauce and babaganoush in bulk sizes.
Can you find gluten-free dips online?
Online shopping opens up a world of gluten-free dip possibilities, with the ease of home delivery. Sites like:
Thrive Market
Thrive Market offers thousands of gluten-free products, including niche dip brands not found locally.
Amazon
Amazon carries a growing gluten-free selection, with many dips eligible for Prime shipping.
Vitacost
Vitacost specializes in dietary products, carrying certified gluten-free dips and sauces.
Gluten Free Mall
The Gluten Free Mall exclusively sells gluten-free groceries, with many dip varieties.
Manufacturer sites
Order directly from dip brands’ own websites to get new and limited edition flavors.
Tips for finding gluten-free dips
Searching for gluten-free dips may seem challenging, but gets easier with these strategies:
- Get to know brands that label dips gluten-free
- Carefully read all product labels and ingredients
- Contact manufacturers directly if uncertain
- Buy at stores specializing in gluten-free goods
- Stick to simple, whole food dips like hummus and guacamole
- Make your own fresh gluten-free dips and spreads at home
Gluten-free dip recipe ideas
Making homemade gluten-free dips allows for total control over ingredients. Get inspired with these dip recipes requiring just a few simple ingredients:
Black Bean Salsa Dip
Blend black beans, tomatoes, onion, lime, cilantro and chili powder for a chunky homemade salsa dip. Serve with tortilla chips.
Chickpea Feta Dip
Puree chickpeas with olive oil, garlic, feta and spinach for a creamy, protein-packed dip. Enjoy with fresh veggies.
Artichoke Jalapeño Dip
Blend marinated artichoke hearts, mayo, sour cream, garlic, jalapeño and Parmesan. Eat with potato chips, crackers or breadsticks.
Pesto Ranch Dip
Mix pesto sauce, Greek yogurt, mayo, lemon juice, garlic and herbs for a fresh, flavorful veggie dip.
Buffalo Chicken Dip
Shred cooked chicken with hot sauce, cream cheese, ranch and cheddar for a game day classic. Serve with celery sticks.
Conclusion
Whether shopping at the grocery store, warehouse club, natural market or online, gluten-free dips are readily available. Carefully inspect labels for gluten-free designations when selecting pre-made dips. Stick to simple, whole-food dips or prepare your own homemade gluten-free varieties to have dip options for every occasion. With some diligent label reading and recipe experimentation, following a gluten-free diet doesn’t mean sacrificing favorite dips and spreads. A wide world of gluten-free options exists in today’s markets to help everyone dip happily.
