Quick Answer
Guacamole is naturally gluten free. The main ingredients in guacamole are avocados, onion, tomato, lime juice, cilantro, and salt, none of which contain gluten. As long as no thickening agents containing gluten are added, guacamole is a gluten free food.
What is Guacamole?
Guacamole is a popular Mexican avocado-based dip or spread made from mashed avocado along with other ingredients like lime juice, onion, tomato, cilantro, garlic, and salt. The name “guacamole” comes from an Aztec Nahuatl word “ahuacamolli” meaning “avocado sauce”.
Guacamole is known for its bright green color and creamy, rich texture thanks to the avocados. It has a tangy, savory flavor with the lime juice providing acidity to balance the fat from the avocados. Onion, tomato, and cilantro add extra dimensions of flavor.
Guacamole can be used as a dip with tortilla chips, spread on sandwiches or burgers, or served as a side. It’s a quick, easy to make dip that can be whipped up in just a few minutes. Guacamole is a tasty and nutritious snack or appetizer thanks to the healthy fats in the avocados.
Are Avocados and Other Guacamole Ingredients Gluten Free?
The core ingredients that make up guacamole are naturally gluten free. Here is an overview:
Avocados – Avocados are a fruit and contain no gluten. All varieties of avocados including Hass and Fuerte avocados are gluten free.
Onions – Onions are a vegetable and do not contain gluten. All types of onions including yellow, white, red, green, and shallots are gluten free.
Tomatoes – Tomatoes are also a vegetable and are naturally gluten free. All varieties of tomatoes can be safely eaten on a gluten free diet.
Cilantro – Cilantro, also known as coriander, is an herb that does not contain gluten. Both the leaves and stems are gluten free.
Lime juice – Lime juice is made by squeezing limes which are a citrus fruit. Citrus fruits do not contain gluten so lime juice is safe for gluten free diets.
Garlic – Garlic is a vegetable and member of the onion family. It does not contain gluten.
Salt – Salt is naturally gluten free, even when extracted from grains like wheat. Table salt, kosher salt, sea salt, and other pure salt varieties contain no gluten.
Peppers – Peppers are part of the nightshade family of vegetables which do not contain gluten. All types of peppers including bell peppers, jalapenos, and chili peppers are gluten free.
So the core ingredients that make up guacamole – avocados, onions, tomatoes, cilantro, lime juice, garlic, salt, and peppers are all naturally gluten free foods. As long as no other ingredients containing gluten are added, plain guacamole is gluten free.
Thickening Agents and Other Additives
While basic guacamole made from the ingredients above is gluten free, some recipes may call for additional ingredients that could introduce gluten. Here are some things to watch out for:
Thickeners – Some guacamole recipes use ingredients like flour, bread crumbs, or cornstarch to help thicken and stabilize the guacamole. Flour and bread crumbs made from gluten containing grains like wheat would not be gluten free. Cornstarch is naturally gluten free.
Stabilizers – Guacamole tends to turn brown quickly when exposed to air. Some recipes use dairy products like sour cream, crème fraîche, or Greek yogurt to help prevent this. These could add gluten if they contain thickeners or stabilizers made with gluten ingredients. Always check the labels.
Spices and seasonings – Many spice blends contain anti-caking agents that could have gluten. Check the label and ingredients list. Pure individual spices like cumin, chili powder, paprika, cayenne, oregano, etc. are naturally gluten free.
Tortilla chips – Tortilla chips are a common accompaniment for dipping with guacamole. But not all tortilla chips are gluten free. Corn tortilla chips are gluten free, but wheat flour is sometimes added making them unsafe for celiacs. Check labels carefully.
So while basic guacamole is gluten free, the recipe itself and ingredients paired with it can introduce gluten. Always thoroughly check the recipe and the labels of any packaged ingredients used. When dining out, inform your server that you need gluten free guacamole without thickeners or stabilizers containing gluten.
Is Guacamole Gluten Free at Restaurants?
Plain guacamole served at restaurants is typically gluten free, but there are some caveats.
At Mexican restaurants, guacamole is generally made fresh in house from core gluten free ingredients. However, some establishments add flour or other thickeners to their guacamole recipe, so it’s important to check with the restaurant.
Chain restaurants often get pre-made guacamole from a supplier. This can be made without gluten, but may also contain questionable thickeners or stabilizers. Check the restaurant’s allergen information or ask your server.
Restaurants that prepare guacamole fresh at your table or right before serving, such as at hibachi grills, are usually safe bets for getting gluten free guacamole. But restaurants where guacamole sits pre-made for a while are higher risk.
Best practice when eating out:
- Tell your server you need gluten free guacamole due to an allergy
- Verify that no wheat flour or gluten containing ingredients are used to thicken the guacamole
- Ask if corn tortilla chips can be served instead of wheat flour tortilla chips
- Check labels carefully if guacamole from a package is served
With the right precautions, you can safely enjoy gluten free guacamole at most restaurants. But communicate your needs clearly to avoid any mix-ups.
Are Store Bought Guacamoles Gluten Free?
When buying pre-made guacamole from the grocery store, it’s important to carefully read the ingredients label. Here’s what to look for:
– Thickening or stabilizing agents – Ingredients like flour, cornstarch, bread crumbs, potato starch, xanthan gum or others could potentially contain or be derived from gluten sources.
– Spices and flavorings – Look for generic terms like “natural flavors” or “spices”. Call or email the manufacturer to determine if these contain gluten.
– Shared equipment – Some brands are made on shared lines that also process wheat-containing foods. Look for a “gluten free” certification logo or confirmation from the company.
– Tortilla chips – If included, the tortilla chips may be made with wheat flour unless labeled gluten free.
Some store bought guacamole brands labeled “gluten free” include:
- Wholly Guacamole
- Sabra Guacamole
- Fresh Del Monte Guacamole
- Ortega Guacamole
- Trader Joe’s Chunky Guacamole
But always verify by carefully reading the ingredients and nutrition labels as formulations can change. When in doubt, contact the manufacturer to confirm the guacamole is gluten free. Making your own guacamole at home is the best way to ensure it’s gluten free.
Homemade Gluten Free Guacamole Recipes
Making gluten free guacamole at home lets you control all the ingredients. Here are some tasty homemade recipes:
Basic Guacamole
| Ingredients | Amount |
|---|---|
| Ripe Avocados | 3 |
| Lime Juice | 2 tbsp |
| Onion | 1/4 cup diced |
| Tomato | 1/4 cup diced |
| Cilantro | 2 tbsp chopped |
| Salt | 1/4 tsp |
| Garlic | 1 clove minced |
Instructions:
- Mash the avocado flesh in a bowl until mostly smooth but still chunky
- Add lime juice and mix thoroughly to prevent browning
- Add diced onion, tomato, cilantro, salt and garlic. Gently mix.
- Taste and adjust seasoning if desired
- Serve immediately or store an airtight container with plastic wrap directly on the surface
Spicy Guacamole
| Ingredients | Amount |
|---|---|
| Avocados | 3 |
| Lime Juice | 3 tbsp |
| Onion | 1/4 cup diced |
| Tomato | 1/4 cup diced |
| Cilantro | 2 tbsp chopped |
| Jalapeno | 1 minced |
| Garlic | 1 clove minced |
| Salt | 1/4 tsp |
| Cumin | 1/4 tsp |
Instructions:
- Mash avocados in a bowl until creamy but chunky
- Mix in lime juice thoroughly
- Add onion, tomato, cilantro, jalapeno, garlic, cumin and salt
- Taste and add more lime juice and salt if desired
- Can add more jalapeno if you want it spicier
- Serve immediately or refrigerate with plastic wrap on surface
Creamy Guacamole
| Ingredients | Amount |
|---|---|
| Avocados | 3 |
| Lime Juice | 2 tbsp |
| Onion | 1/4 cup diced |
| Tomato | 1/4 cup diced |
| Cilantro | 2 tbsp chopped |
| Garlic | 1 clove minced |
| Salt | 1/4 tsp |
| Greek Yogurt | 3 tbsp |
Instructions:
- Mash avocados until very smooth
- Mix in lime juice, onion, tomato, cilantro, garlic and salt
- Fold in Greek yogurt until fully incorporated
- Taste and add more lime juice and salt if desired
- Chill for 1 hour before serving for best flavor
The possibilities are endless when making homemade guacamole. Try mixing in extra ingredients like chopped bacon, pineapple, mango, or pomegranate seeds for a flavorful twist. With homemade guacamole, you have full control over the ingredients making it easy to keep 100% gluten free.
Storing Guacamole to Maintain Freshness
Guacamole is best when fresh, but begins to brown quickly when exposed to air. Here are some tips for storing guacamole:
- Press plastic wrap directly onto the surface of the guacamole before sealing the container. This prevents air from oxidizing the avocado.
- Refrigerate guacamole within 2 hours of making it. The cold temperature slows oxidation.
- Only store guacamole for 1-2 days maximum in the refrigerator.
- Try adding a little lime juice on top if browning still occurs.
- You can freeze guacamole for longer term storage. The texture suffers a bit upon thawing though.
With proper storage techniques like plastic wrap contact and refrigeration, you can enjoy homemade gluten free guacamole for days.
Conclusion
Plain guacamole made from core ingredients like avocado, onion, tomato, lime, and cilantro is naturally gluten free. Gluten can sometimes get introduced through thickeners, flavorings, tortilla chips, and other add-ins, so it’s important to thoroughly check recipes and ingredient labels. When eating out, verify with the restaurant that their guacamole does not contain wheat flour or questionable thickeners. Making your own guacamole at home is the best way to guarantee it’s gluten free. With some care in ingredient selection and preparation, gluten free guacamole can be part of a tasty, healthy diet.
