Gluten is a protein found in grains like wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues. Chicken tortilla soup is a popular Mexican-inspired soup made with chicken, tomatoes, onions, chili peppers, and corn or flour tortillas. But do the tortillas contain gluten and make the soup unsafe for gluten-free diets? Let’s take a closer look.
What is Gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. The two main proteins that make up gluten are gliadin and glutenin. When flour and water are mixed together and kneaded, these proteins form elastic strands that give bread and other baked goods their chewy texture.
For most people, gluten does not cause any issues or adverse health effects. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can trigger severe reactions in the body. Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is consumed. Non-celiac gluten sensitivity is a condition involving gluten intolerance and related symptoms that does not meet diagnostic criteria for celiac disease.
Those with celiac disease or NCGS must follow strict gluten-free diets, avoiding any foods and ingredients containing gluten proteins. This includes avoiding wheat, barley, rye, and sometimes oats that have been cross-contaminated with gluten. A gluten-free diet is the only current treatment for celiac disease and NCGS.
Gluten Content of Tortillas
Traditional tortillas are made from masa harina, which is ground corn that has been treated with limewater. This ancient process, called nixtamalization, helps make the corn easier to grind and more nutritious. Importantly for gluten-free diets, corn tortillas contain no gluten at all. So corn tortillas are a safe ingredient for gluten-free chicken tortilla soup.
However, many commercial tortilla products are made with a blend of corn and wheat flours. These flour tortillas contain gluten from the wheat. The exact amount can vary by brand based on the ratio of corn to wheat flours used. Always check ingredient labels closely and look for a certified gluten-free label when choosing tortillas.
Common Types of Tortillas
Corn Tortillas – Made from masa harina (nixtamalized corn flour). Naturally gluten-free.
Flour Tortillas – Made from a blend of wheat and sometimes corn flours. Contain gluten.
Whole Wheat Tortillas – Made from 100% whole wheat flour. Contain gluten.
Spinach Tortillas, Tomato Tortillas, etc. – Typically made from wheat flour and contain gluten unless labeled gluten-free.
Gluten-Free Tortillas – Made from grains like corn, rice, quinoa or blends. Certified gluten-free.
Other Gluten Concerns in Chicken Tortilla Soup
In addition to the tortillas, a few other ingredients sometimes used in chicken tortilla soup recipes could potentially contain gluten or be sources of cross-contamination:
- Bouillon – Some bouillon cubes, powders and bases contain wheat or wheat derivatives. Check labels.
- Thickening Agents – Flour, wheat starch or other grain starches are sometimes used. Use cornstarch instead.
- Seasonings – Many seasoning blends have anti-caking agents that can contain gluten. Use single-ingredient seasonings.
- Croutons – Croutons are typically made from wheat bread and contain gluten. Leave them off or use gluten-free croutons.
- Chicken – If breaded or marinated, the chicken may have come into contact with gluten. Use plain grilled chicken.
When preparing your own chicken tortilla soup at home, choose certified gluten-free ingredients whenever possible to avoid potential sources of gluten cross-contamination.
Making Gluten-Free Chicken Tortilla Soup
Here are some tips for making homemade gluten-free chicken tortilla soup that is safe for celiac, NCGS or wheat allergy diets:
- Use corn tortillas or certified gluten-free tortillas.
- Make your own gluten-free chicken stock or use chicken broth/stock that is labeled gluten-free.
- Skip the croutons or prepare some gluten-free croutons if desired.
- Use plain grilled chicken or rotisserie chicken instead of breaded chicken.
- Check all spices, seasonings, bouillon, etc for gluten-free labels.
- Use cornstarch or arrowroot starch to thicken instead of wheat flour.
- Add other gluten-free veggies like bell peppers, zucchini or squash.
- Top individual servings with shredded cheese, avocado, cilantro or diced tomatoes.
Gluten-Free Chicken Tortilla Soup Recipe
Try this recipe for gluten-free chicken tortilla soup that doesn’t compromise on flavor:
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 jalapeno, seeds removed and diced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 (28 ounce) can crushed tomatoes
- 4 cups gluten-free chicken broth
- 2 cups cooked shredded chicken
- 1 (15 ounce) can black beans, rinsed and drained
- 1 cup fresh or frozen corn kernels
- 2 medium zucchinis, diced
- 1 bell pepper, diced
- 2 gluten-free corn tortillas
- Juice of 1 lime
- Chopped cilantro, shredded cheese, diced avocado etc. for serving
Instructions
- Heat oil in large pot over medium heat. Add onion and cook 5 minutes until translucent.
- Add garlic, jalapeno, cumin and oregano. Cook 1 minute more.
- Stir in crushed tomatoes, chicken broth, chicken, black beans, corn kernels, zucchini and bell pepper.
- Bring soup to a boil, then reduce to a simmer and cook 15 minutes.
- Meanwhile, slice tortillas into thin strips. Add to soup and continue cooking 5 minutes.
- Remove from heat and stir in lime juice.
- Serve warm topped with desired garnishes.
Ordering Chicken Tortilla Soup When Dining Out
Many Mexican restaurants offer chicken tortilla soup on their menus. But is it safe to eat when you are avoiding gluten? Here are some tips for ordering it safely:
- Ask if the soup is made with corn or flour tortillas. Request it be prepared with corn tortillas.
- Ask if any wheat flour is used to thicken the broth. Request they use cornstarch instead.
- Ask if the chicken is marinated or breaded. Request plain grilled chicken if so.
- Request no croutons or cheese topping to avoid cross-contamination.
- Ask if any soy sauce or teriyaki is used in the broth. These often contain gluten.
- Consider avoiding the tortillas strips altogether to reduce risk of contamination.
Some restaurants may not be able to accommodate special requests. Call ahead to ask about their soup ingredients and preparation process before dining at a new restaurant.
Cross-Contamination Risks
Even when a chicken tortilla soup recipe does not contain any gluten-containing ingredients, there is still a risk of cross-contamination occurring during prep and cooking:
- Cutting boards, knives and surfaces used for wheat tortillas may transfer traces of gluten to the corn tortillas or other ingredients.
- Serving utensils may be used for wheat tortillas and dip into the gluten-free pot of soup.
- If the soup is prepared or stored in close contact with wheat-based foods in the kitchen, airborne flour particles may contaminate it.
- At restaurants, ordering “gluten-free” doesn’t guarantee safety from cross-contact as common kitchen areas and equipment are used.
Those with celiac disease usually need to avoid food prepared in shared kitchens to prevent inadvertent exposure to gluten. Opt for soups prepared at dedicated gluten-free facilities or restaurants if you are highly sensitive.
Should You Avoid Chicken Tortilla Soup Entirely?
In most cases, you do not necessarily have to avoid chicken tortilla soup altogether – you just need to take some reasonable precautions based on your health needs and sensitivity:
- People with a wheat allergy should not consume any chicken tortilla soup containing wheat flour tortillas due to risk of an allergic reaction.
- Celiacs may want to avoid chicken tortilla soup from uncontrolled environments like restaurants due to higher risk of cross-contamination.
- People with non-celiac gluten sensitivity can usually tolerate small amounts of cross-contact and may be able to eat chicken tortilla soup in moderation if prepared with care.
- Anyone with uncertainties about their condition or reaction thresholds should exercise caution and first consult their healthcare professional.
Some amount of caution and awareness is needed. But most people following gluten-free diets can still enjoy chicken tortilla soup safely by choosing gluten-free ingredients and being mindful of potential cross-contamination risks.
Conclusion
Chicken tortilla soup can be prepared gluten-free by using corn tortillas and avoiding other ingredients that contain gluten. However, potential cross-contamination is a concern, especially at restaurants with shared kitchens. People with celiac disease or wheat allergies should use caution and assess their own level of sensitivity and risk tolerance when deciding whether to consume this soup. But with proper precautions, most people following gluten-free diets can still enjoy this classic hearty Mexican soup.
