Quick Answer
Kung pao chicken can contain gluten depending on how it is prepared and what ingredients are used. Many restaurants use soy sauce as part of the sauce for kung pao chicken, and soy sauce contains wheat. The chicken is also often breaded or battered before frying, which introduces gluten from wheat flour. However, kung pao chicken can also be prepared gluten-free by using tamari instead of soy sauce and bypassing the breading. When dining out, check with the restaurant to ensure no gluten ingredients are used.
What is Kung Pao Chicken?
Kung pao chicken is a popular Chinese takeout dish that consists of chicken, peanuts, vegetables, and a spicy sauce. The name “kung pao” comes from a court official named Ding Baozhen during the Qing dynasty of China who is believed to have a penchant for this stir-fried chicken dish.
The main ingredients in kung pao chicken are cubes of chicken (either breast or thigh), peanuts, chilies, Sichuan peppercorns, scallions, and garlic. The chicken is usually fried or stir-fried with the other ingredients and combined with a flavorful sauce containing soy sauce, rice vinegar, sugar, and chili oil or paste.
Common vegetables mixed into the dish are diced onions, red bell peppers, zucchini, water chestnuts, and celery. The peanuts add crunch and flavor to the spicy, savory blend of ingredients.
Kung pao chicken offers a complex harmony of sweet, salty, sour, savory, and spicy flavors in every bite. The tender chicken contrasts with the crisp vegetables and crunchy peanuts. This dish can be found on nearly every Chinese takeout menu in the United States.
Does Traditional Kung Pao Chicken Contain Gluten?
In its traditional form, kung pao chicken likely does not contain gluten. According to ancient recipes, the original kung pao chicken from China was made simply by stir-frying diced chicken, dried chilies, Sichuan peppercorns, scallions, and garlic in oil. A sauce was then poured over made from just soy sauce, rice wine, sugar, and sesame oil.
None of these traditional ingredients contain gluten. Soy sauce has always been inherently gluten-free in China as their traditional soy sauce does not contain wheat. The chicken was not battered or breaded. Therefore, the classic preparation of kung pao chicken does not include gluten.
However, Americanized versions of kung pao chicken served at Chinese restaurants in the U.S. often do contain gluten. This is primarily due to two reasons:
Use of Wheat-Based Soy Sauce
Most restaurants use soy sauce that contains wheat as an ingredient. Chinese-American cuisine absorbed influences from Japanese foods and started using wheat-based soy sauces. So any restaurant kung pao chicken made with regular soy sauce contains gluten.
Battered and Breaded Chicken
Many restaurants bread or batter the chicken before frying it to make it extra crispy. Both breading and batter contain wheat flour, introducing gluten into the dish. The chicken may also be coated in a cornstarch slurry, which could contain wheat flour as well.
So although the original kung pao chicken is gluten-free, modern versions found on takeout menus are often made with ingredients that contain gluten.
Potential Sources of Gluten in Kung Pao Chicken
Here are some of the most common sources of gluten that can be found in kung pao chicken ordered from a restaurant:
Soy Sauce
As mentioned, most restaurants use a soy sauce that contains wheat. Soy sauce is a major component in the sauce for kung pao chicken. Just a splash of soy sauce is enough to introduce gluten into the entire dish. Tamari is a great gluten-free alternative.
Breading or Batter on the Chicken
The chicken may be coated in a breading or batter that contains wheat flour before being fried. This adds a crispy texture but also hidden gluten. Ask for plain, unbreaded chicken to avoid this.
Cornstarch Slurry
The chicken is sometimes tossed in a cornstarch slurry, which helps create a crisp texture when fried. Some chefs add wheat flour to the slurry mixture. Request no slurry to be safe.
Meat Marinades or Seasonings
Marinades and spice blends used to flavor the chicken may contain gluten. Restaurants often use pre-made mixes of spices and sauces for consistency. Ask about all ingredients used on the chicken.
Thickening Agents in the Sauce
The chef might add wheat flour, or a roux made with wheat flour, to help thicken and flavor the kung pao sauce. Inquire about how the sauce is prepared when ordering.
| Potential Source of Gluten | Gluten-Free Alternative |
|---|---|
| Soy Sauce | Tamari |
| Breading | Plain chicken, no breading |
| Batter | Plain chicken, no batter |
| Cornstarch Slurry | No slurry |
| Meat Marinade or Seasoning | Ensure no gluten ingredients |
| Sauce Thickener | Rice flour, cornstarch, or arrowroot |
How to Order Gluten-Free Kung Pao Chicken
If you follow a gluten-free diet, you can still enjoy kung pao chicken from a restaurant. Just take the following steps when ordering:
Ask About Wheat-Free Soy Sauce
Inquire if the restaurant has a tamari or wheat-free soy sauce option. Request they use that in your dish instead of regular soy sauce.
Avoid Battered, Breaded, and Slurried Chicken
Ask for plain chicken with no breading, batter, or cornstarch slurry. Make sure the chicken is simply stir-fried with the other ingredients.
Confirm No Wheat Flour in the Sauce
Verify that the spicy sauce in your kung pao chicken contains no wheat flour or roux as a thickener. Cornstarch or arrowroot work well as alternatives.
Check on Marinades and Seasonings
Ask the chef to ensure no gluten-containing spice blends or marinades are used to flavor the chicken.
Read the Menu Carefully
Sometimes the menu will indicate gluten-free or wheat-free options. You can look for dishes labeled as gluten-free.
Mention Your Allergy or Diet
Let your server know you have celiac disease or a wheat/gluten allergy. Many restaurants are experienced handling specialty dietary needs.
Following these tips will help you customize an order of kung pao chicken without the worry of consuming hidden sources of gluten. You can feel confident enjoying the spicy flavors of this Chinese favorite.
Gluten-Free Kung Pao Chicken Recipe
Here is a delicious recipe for gluten-free kung pao chicken you can make at home:
Ingredients
– 1 1⁄2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
– 1⁄4 cup cornstarch
– 3 Tbsp peanut or vegetable oil, divided
– 3 garlic cloves, minced
– 1 Tbsp minced fresh ginger
– 1⁄2 cup roasted peanuts
– 1 bunch scallions, thinly sliced
– 1 red bell pepper, diced
– 1⁄2 cup gluten-free tamari or soy sauce
– 1⁄4 cup rice vinegar
– 3 Tbsp honey or brown sugar
– 1-2 tsp chili oil (or red pepper flakes)
– 1-2 tsp toasted sesame oil
Instructions
1. Toss chicken pieces with cornstarch to coat. Shake off any excess.
2. Heat 2 Tbsp oil in wok or skillet over high heat. Add chicken in batches and stir fry until browned, about 2-3 minutes per batch. Remove and set aside.
3. Add remaining 1 Tbsp oil to pan. Stir fry garlic and ginger for 30 seconds.
4. Return chicken to pan along with peanuts, scallions, and bell pepper. Stir fry 2 minutes.
5. In a small bowl, whisk together tamari, rice vinegar, honey, chili oil, and sesame oil. Pour sauce over chicken mixture.
6. Stir fry for 2-3 minutes until chicken is cooked through and sauce coats ingredients.
7. Serve kung pao chicken immediately over rice or noodles. Enjoy!
Following this recipe ensures a gluten-free kung pao chicken at home. Omitting wheat-based soy sauce and flours allows you to enjoy the classic flavor without gluten.
Is Kung Pao Chicken at Chinese Restaurants Gluten-Free?
Ordering gluten-free kung pao chicken from a restaurant requires extra care and asking questions. Here are some tips on how to navigate kung pao chicken at Chinese restaurants:
Ask About Wheat-Free Soy Sauce
Many Chinese restaurants use regular soy sauce containing wheat in their kung pao chicken. Ask if they have tamari or a wheat-free soy sauce alternative that they could use.
Request No Batter, Bread Crumbs, or Slurry
Specify that you need plain chicken pieces with no breading, batter, or cornstarch slurry coating. This ensures no hidden gluten ingredients touch the chicken.
Ask How They Thicken the Sauce
Verify that the spicy kung pao sauce contains no wheat flour, roux, or other gluten thickening agents. Cornstarch or arrowroot work well as alternatives.
Inquire About Chicken Seasonings
Find out if the chef marinates or seasons the chicken with any spice blends or sauces that could contain gluten. Have them leave off anything questionable.
Look for “Gluten-Free” Menu Options
Some Chinese restaurants may denote certain dishes as gluten-free right on the menu. Opt for one of these predetermined gluten-free choices for ease.
Explain Your Dietary Needs
Politely explain to your server that you have celiac disease or follow a gluten-free diet due to allergy or intolerance. Many restaurants are accommodating.
Check Reviews Online
Look for reviews of the restaurant mentioning gluten-free options. This can give you an indication of their knowledge and willingness to accommodate dietary needs.
While extra vigilance is required, you can often work with a Chinese restaurant to customize a gluten-free kung pao chicken dish. It just takes clear communication and asking the right questions.
Gluten-Free Kung Pao Chicken from Grocery Store
Finding a gluten-free kung pao chicken in the freezer section of grocery stores is also an option. Here are some tips on what to look for on labels:
Check for a “Gluten-Free” Label
Look for kung pao chicken entrees that are clearly labeled as gluten-free right on the packaging. This takes the guesswork out of deciphering ingredients.
Scan the Ingredients List
Carefully read the entire ingredients list and look for any sources of gluten like soy sauce, wheat flour, bread crumbs, batter, and slurry.
Look for Tamari Instead of Soy Sauce
Tamari is the gluten-free substitute for soy sauce. Make sure any kung pao chicken product uses tamari instead of regular soy sauce if it’s labeled gluten-free.
Avoid Additives Like Maltodextrin
Some additives like maltodextrin can be derived from wheat. Check the ingredients for these types of secondary additives.
Stick to Trusted Brands
Purchase frozen kung pao chicken from brands known to cater to gluten-free diets. They are more likely to avoid hidden gluten in processing.
Check for Proper Certification
Look for certification from organizations like the Gluten-Free Certification Organization (GFCO) to verify the validity of the gluten-free label.
With vigilance reading labels, you can find a gluten-free frozen kung pao chicken entree to keep stocked in your freezer for quick meals. Carefully check all ingredients and labels first before purchasing.
Common Questions
Here are answers to some frequently asked questions about kung pao chicken and gluten:
Can I order kung pao chicken from my favorite Chinese restaurant?
Yes, you can likely order kung pao chicken gluten-free from a restaurant as long as you ask the right questions. Inquire about gluten-free soy sauce, plain chicken with no breading, and avoidance of wheat flour in the sauce. Stress any allergy or intolerance you may have.
What if I’m not sure about the ingredients?
If you have uncertainty about the ingredients after inquiring, it’s safest to order a different gluten-free dish you feel more confident about. Don’t risk exposure to gluten.
Is kung pao chicken on the gluten-free menu gluten-free?
Dishes listed on a restaurant’s gluten-free menu are designed to be gluten-free. But it’s always wise to ask about preparation methods and double check no cross-contamination will occur when cooking your meal.
Can I eat leftovers of restaurant kung pao chicken?
Only eat leftovers if you specifically ordered the kung pao chicken gluten-free in the first place. Double check before eating to ensure your leftovers were not mixed up with someone else’s wheat-containing dish.
What if soy sauce is already in the kung pao chicken sauce?
If the chef already added soy sauce containing gluten to the sauce, see if they can make you a fresh batch without it. If not, you’ll have to order something else that’s gluten-free. Don’t risk eating it.
Carefully navigating your order and asking the right questions can allow you to safely eat kung pao chicken, even when dining out. Just stay vigilant to ensure no sources of gluten contaminate your dish.
Conclusion
In summary, traditional kung pao chicken made according to ancient Chinese methods does not contain gluten. However, Americanized restaurant versions often include glutenous ingredients like wheat-based soy sauce and fried batters or breading on the chicken.
With care taken to select naturally gluten-free ingredients and avoid cross-contamination, both restaurants and home cooks can prepare kung pao chicken that is safe for a gluten-free diet. Look for wheat-free tamari, naked chicken pieces, and gluten-free thickeners like cornstarch when ordering this classic dish. With the right modifications, you can enjoy the signature sweet, spicy, savory flavors of kung pao chicken without the gluten.
