Chow mein is a popular Chinese noodle dish that is commonly served throughout the United States and other Western countries. It typically consists of noodles, vegetables, and a protein like chicken or beef in a savory sauce. For those with celiac disease or gluten sensitivity, a common question is whether chow mein is safe to eat on a gluten-free diet. The answer is not straightforward and depends on the specific ingredients used.
What is Chow Mein?
Chow mein refers to a family of noodle dishes in Chinese cuisine. The name literally means “stir-fried noodles.” There are many variations, but chow mein often consists of the following ingredients:
– Noodles – Typically thin wheat noodles like egg noodles or lo mein. Rice noodles may also be used.
– Vegetables – Bean sprouts, cabbage, onions, celery, carrots and more.
– Protein – Chicken, beef, pork, shrimp or tofu.
– Sauce – Soy sauce, oyster sauce, sesame oil and other seasonings.
The ingredients are stir-fried together and served immediately. The noodles soak up the flavorful sauce. Chow mein is commonly served as a standalone dish or as part of Chinese takeout.
Are Traditional Chow Mein Noodles Gluten-Free?
Traditional chow mein is made with wheat-based noodles like egg noodles or lo mein. These noodles contain gluten, a protein found in wheat, barley and rye. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and must avoid chow mein made with traditional wheat noodles.
Here are some examples of common noodles used in chow mein that contain gluten:
– Egg noodles: Typically made from wheat flour and eggs.
– Lo mein noodles: Made from wheat flour.
– Fresh Chinese wheat noodles: Made from wheat flour and water.
– Dried or fresh ramen noodles: Wheat-based noodles originally from Japan.
All of these traditional noodles used in chow mein contain gluten and are unsafe for gluten-free diets. Checking the ingredients of packaged chow mein is important to verify the presence of wheat and Wheat-based ingredients.
Gluten-Free Substitutions
While traditional chow mein with wheat noodles is off-limits, there are some gluten-free substitutions that allow those with celiac disease or gluten intolerance to enjoy chow mein:
Rice Noodles
Rice noodles make an excellent gluten-free substitution in chow mein. These noodles are made from rice flour and water. Common varieties include:
– Thin rice vermicelli
– Wide flat rice noodles
– Thick rice stick noodles
Rice noodles have a mild flavor that pairs well with chow mein sauces. They can soak up flavors without overpowering.
Bean Thread Noodles
Also called glass noodles or cellophane noodles, these very thin noodles are made from mung bean starch or green bean starch. They are translucent when cooked and are naturally gluten-free. Bean thread noodles work well in chow mein.
Tofu Shirataki Noodles
Shirataki noodles are unique, low-carb noodles made from the konjac yam. They have a chewy, gelatinous texture. Tofu is often added to improve the texture. Shirataki noodles are an interesting gluten-free choice for chow mein.
Zucchini Noodles
For a vegetable-based noodle option, zucchini noodles (also called zoodles) can be substituted in chow mein dishes. Using a spiralizer, zucchini is cut into long noodle shapes. Zucchini noodles are naturally gluten-free.
Buckwheat Noodles
Despite the name, buckwheat is gluten-free. 100% buckwheat noodles, like Japanese soba noodles, can be substituted for wheat noodles in chow mein. Check labels for pure buckwheat noodles since some brands add wheat flour.
Gluten-Free Chow Mein Sauce
In addition to gluten-free noodles, the sauce used in chow mein must be prepared carefully. Some common pitfalls include:
– Soy sauce: Many brands contain wheat. Tamari is a wheat-free substitute.
– Oyster sauce: May contain wheat. Check labels.
– Beef or chicken broth: Broths and stocks often contain gluten. Use gluten-free broth.
– Thickener: Cornstarch or arrowroot can thicken sauce instead of wheat flour.
When ordering takeout or dining at a restaurant, request a gluten-free sauce and confirm with staff that no wheat-based ingredients are used. For home cooking, prepare sauce from scratch with gluten-free ingredients.
Cross-Contamination Risks
Cross-contamination is a concern when ordering chow mein at restaurants. Even if the noodles and sauce are gluten-free, cross-contact with wheat flour in the kitchen can introduce trace amounts of gluten. Ways restaurants can prevent cross-contamination include:
– Dedicated gluten-free cooking areas
– Separate pots, utensils and surfaces for gluten-free dishes
– Training staff on food allergy protocols
If you have celiac disease, which requires diligent gluten avoidance, ensure the restaurant you select can prepare chow mein safely without cross-contamination. Or, consider cooking gluten-free chow mein at home.
Gluten-Free Chow Mein Recipe
This gluten-free chow mein recipe uses rice noodles, gluten-free tamari and vegetables for a flavorful takeout classic you can enjoy at home:
Ingredients
– 8 oz rice noodles
– 1 tbsp sesame oil
– 1 tbsp gluten-free tamari
– 1 tsp rice vinegar
– 1 tsp chili garlic sauce
– 1 tsp honey
– 2 tsp minced ginger
– 3 garlic cloves, minced
– 1 cup shredded carrots
– 1 cup sliced shiitake mushrooms
– 1 cup chopped bok choy
– 1 cup bean sprouts
– 3 green onions, sliced
– 1/4 cup chopped cilantro
Instructions
1. Bring a large pot of water to boil. Remove from heat and add rice noodles. Let soak for 5-7 minutes until tender. Drain and set aside.
2. In a large skillet or wok, heat sesame oil over medium-high heat. Add ginger and garlic and cook for 1 minute.
3. Add carrots, mushrooms, bok choy and tamari. Stir fry for 3-4 minutes.
4. Add soaked noodles, vinegar, chili garlic sauce and honey. Toss to coat noodles for 2-3 minutes.
5. Remove from heat. Top with bean sprouts, green onions and cilantro. Enjoy!
The Verdict on Chow Mein and Gluten
Chow mein can be part of a gluten-free diet but it requires modifications. Avoiding wheat-based noodles and ensuring the sauce is gluten-free is essential. Opting for noodle substitutes like rice, beans thread or zucchini will make chow mein safe for those with celiac disease and gluten intolerance. When dining out, check with the restaurant in advance about their preparation process to prevent cross-contact. With the right gluten-free noodles and sauce, you can enjoy all the flavors of chow mein without the gluten.
Frequently Asked Questions
Is chicken chow mein gluten-free?
Chicken chow mein may contain gluten from wheat noodles and soy sauce. Check that the restaurant uses gluten-free noodles and sauce. Chicken by itself is naturally gluten-free.
What makes chow mein not gluten-free?
The main ingredients that make traditional chow mein not gluten-free are wheat-based noodles and soy sauce that contains wheat. Avoiding these will make chow mein gluten-free.
Is Panda Express chow mein gluten-free?
No, Panda Express chow mein is not gluten-free. By default, it is made with wheat noodles that contain gluten. You can request gluten-free rice noodles, but there is risk of cross-contamination in the restaurant kitchen.
What are the best gluten-free Chinese noodles?
Popular gluten-free Chinese noodle options include rice noodles, soba buckwheat noodles, bean thread noodles, shirataki noodles and zucchini noodles. Rice noodles are the most traditional gluten-free substitution.
What should I look out for in gluten-free Chinese food?
Avoid wheat-based noodles, soy sauce, oyster sauce and MSG (which often contains gluten). Check for thickening agents like wheat flour in sauces. Ensure frying oil is not also used to fry breaded items. Look for dedicated gluten-free preparation areas.
The Bottom Line
Chow mein, a beloved Chinese stir-fry noodle dish, can be adapted to be gluten-free. By swapping wheat noodles for rice, buckwheat or vegetable-based noodles and preparing an intentional gluten-free sauce, you can enjoy all the flavor without the gluten. Pay close attention to restaurant preparation when dining out and opt for homemade when possible. With some simple modifications, classic chow mein can be part of a gluten-free diet.
