Quick Answer
Panera’s Mexican corn chowder contains gluten and is not suitable for people with celiac disease or gluten sensitivity. The chowder is made with a wheat-flour based roux which contains gluten. Those following a strict gluten-free diet should avoid Panera’s Mexican corn chowder.
Ingredients in Panera’s Mexican Corn Chowder
According to the ingredient list on Panera’s website, their Mexican corn chowder contains the following main ingredients:
- Chicken stock
- Fire roasted corn
- Monterey Jack cheese
- Half and half
- Wheat flour
- Onion
- Garlic
- Spices and seasonings
The primary source of gluten in the chowder is the wheat flour. Panera uses wheat flour to make a roux – a thickening agent created by cooking flour and fat together. The roux gives the chowder its rich, thick texture.
Roux is a classic thickening technique used in many cream-based soups and stews. However, traditional roux made with wheat flour contains gluten and is not suitable for gluten-free diets.
Why Roux Contains Gluten
Roux is made by cooking wheat flour and butter or oil together until the raw flour taste cooks out. The starch molecules in the flour swell and absorb the fat, creating a smooth thickening agent.
Wheat flour contains gluten proteins which give breads and baked goods their chewy texture. These same gluten proteins are present in wheat flour roux.
When thickening a soup or stew, the liquid slowly cooks the starch and proteins from the roux. This adds body and texture to the dish. It also infuses the liquid with gluten from the wheat flour.
For this reason, roux should be avoided by those following a gluten-free diet. Substitutes like arrowroot, tapioca flour, or cornstarch should be used instead.
Verifying with Panera
To confirm whether their Mexican corn chowder contains gluten, I contacted Panera’s customer service department.
A representative stated that the chowder does contain wheat and is not suitable for guests with celiac disease. They recommended avoiding any menu items made with a traditional roux, as these will contain gluten from wheat flour.
Additionally, the Mexican corn chowder is cooked on shared equipment with other menu items containing gluten. Cross-contact is possible during preparation. For extremely gluten-sensitive guests, Panera recommends avoiding dishes like the Mexican corn chowder due to this shared equipment factor.
Cross-Reactivity Risks
For those with celiac disease or wheat allergy, there may also be a risk of cross-reactivity with the corn in the Mexican corn chowder.
Corn does not inherently contain gluten. However, those sensitive to gluten from wheat may also react to corn.
This is because the protein sequences in corn are similar to wheat and can trigger the immune system to attack. So while the corn itself is gluten-free, individuals with celiac disease may still experience adverse reactions after eating it.
Cross-reactivity depends on the individual but is more likely in those newly diagnosed with celiac. As the body’s immune system adjusts and calms down over time on a gluten-free diet, tolerance to ingredients like corn often improves.
Other Menu Items Containing Gluten
In addition to the Mexican corn chowder, there are other menu items at Panera that contain gluten:
- Breads and bakery items made with wheat flour
- Pasta dishes made with wheat pasta
- Sandwiches and wraps made on wheat breads
- Grain bowls containing wheat or barley
- Soups thickened with roux
- Salad dressings and sauces thickened with wheat flour
Those following a gluten-free diet should thoroughly review ingredients and preparation methods for any menu items they wish to order from Panera. Cross-contact with gluten ingredients is also frequent in the kitchen.
Is Mexican Corn Chowder Ever Gluten-Free?
While Panera’s Mexican corn chowder contains gluten, the soup can be prepared gluten-free by modifying the recipe.
To make the chowder gluten-free:
- Leave out the wheat flour roux completely, or replace it with cornstarch, arrowroot, or tapioca starch.
- Use chicken or vegetable stock made without gluten-containing ingredients.
- Choose cheeses that are marked gluten-free.
- Use gluten-free spices and seasonings.
- Prepare the soup in a dedicated gluten-free production kitchen to prevent cross-contact.
With these modifications, a restaurant or home cook could potentially prepare Mexican corn chowder to be safe for gluten-free diets. However, Panera’s version contains gluten based on the roux and shared equipment used during production.
Gluten-Free Chowder Alternatives at Panera
While the Mexican corn chowder isn’t gluten-free, there are some other chowder options at Panera you can enjoy on a gluten-free diet:
New England Clam Chowder
Panera’s New England clam chowder is thickened with cornstarch instead of roux. This makes it free of gluten from wheat flour. However, it may still be at risk for cross-contact with gluten during preparation. Those highly sensitive should exercise caution.
Cream of Chicken and Wild Rice Soup
This soup contains no gluten ingredients and can be a good alternative to the Mexican corn chowder. Ask for no croutons to keep it gluten-free.
Vegetable Classics – Garden Vegetable Soup with Pesto
The garden vegetable soup is thickened with cornstarch and contains no gluten ingredients. It’s one of the safest soups at Panera for a gluten-free diet.
Broccoli Cheddar Soup
While not a chowder, Panera’s broccoli cheddar soup is thickened with cornstarch and is another gluten-free friendly option.
Is Corn Chowder Gluten-Free at Other Restaurants?
The gluten-free status of corn chowder will vary by restaurant based on specific ingredients and preparation methods used.
Some tips when ordering corn chowder while gluten-free:
- Ask the restaurant directly about all ingredients
- Ensure no wheat flour roux is used to thicken
- Ask if the kitchen has designated gluten-free prep areas
- Inform staff you need a gluten-free meal
With proper precautions, corn chowder from restaurants like Olive Garden, Cracker Barrel, Ruby Tuesday, Legal Sea Foods, and 99 Restaurants can potentially be safe for gluten-free diets. But always inquire first with the restaurant staff before ordering.
Gluten-Free Substitutes for Roux
When preparing corn chowder or other soups and stews at home, there are several gluten-free alternatives to traditional wheat flour roux:
Arrowroot
Arrowroot is an easily digestible starch made from the arrowroot plant. It produces a clear, glossy sauce or broth with a silky texture. Arrowroot thickens at relatively low temperatures.
Tapioca Flour
Tapioca flour or starch comes from the cassava root. It thickens quickly with minimal stirring required. Tapioca flour makes a smooth, light thickener for soups, gravies, and sauces.
Cornstarch
Cornstarch is derived from corn and is one of the most popular gluten-free roux replacements. It thickens at relatively high temperatures with constant stirring. The texture is less silky than tapioca or arrowroot.
Rice Flour
For a roux-like flavor, rice flour makes a good substitute. Combine it with butter or oil as you would traditional roux for a rich, nutty taste. The texture will be relatively thin.
Pureed Vegetables
Pureeing starchy vegetables like potatoes, cauliflower, or sweet potatoes can create thickness and body without using flour.
Is Corn Chowder Dairy-Free or Vegetarian?
Traditional corn chowder recipes often rely on heavy cream or other dairy products to achieve a creamy, rich consistency.
To make corn chowder dairy-free, soy milk, coconut milk, almond milk, or vegetable broth could potentially be substituted for heavy cream.
For a vegan version, one could use vegetable or mushroom broth, omit the butter from the roux, and replace any cheese with vegan cheese substitutes.
However, at most restaurants like Panera, their corn chowders likely contain dairy and are not vegan or dairy-free unless otherwise indicated on the menu. Always ask about ingredients to confirm.
Corn Chowder Nutrition Information
Here is the nutrition information for Panera’s Mexican Corn Chowder in a regular 16 oz bowl serving:
| Nutrition Facts | Amount |
|---|---|
| Calories | 300 |
| Total Fat | 9g |
| Sodium | 1010mg |
| Total Carbohydrates | 44g |
| Dietary Fiber | 3g |
| Sugars | 8g |
| Protein | 11g |
Nutritionally, the chowder is high in vitamins and minerals from ingredients like corn, half and half, and cheese. It provides 11g of filling protein per serving.
However, the Mexican corn chowder is also relatively high in calories, carbs, and sodium compared to other soup options. It has 44g net carbs per bowl.
Those on low-carb, keto, or low-sodium diets may want to limit intake or balance it with lower carb choices for the rest of the day’s meals. As part of a healthy diet, corn chowder can provide beneficial nutrition, but portions should be monitored.
Cost of Corn Chowder at Panera
At the time of writing, here are the prices for Panera’s Mexican Corn Chowder:
- Bread bowl: $11.19
- Regular bowl: $6.79
The bread bowl is one of the more expensive soup options at Panera. Those looking for budget value may want to order the regular bowl size.
Coupons and promotions are frequently available from Panera that can help reduce the price. Signing up for MyPanera rewards can also earn points towards free menu items.
Where to Buy Gluten-Free Corn Chowder
Here are some options for purchasing pre-made gluten-free corn chowder:
Amy’s Organic Gluten Free Corn Chowder
A popular canned version sold at many grocery stores. It’s dairy-free and made with coconut milk.
Progresso Organic Corn Chowder Soup
Progresso offers an organic corn chowder made without gluten-containing ingredients. Check labels for certification.
Pacific Foods Organic Corn Chowder
Another canned corn chowder option made with almond milk to be dairy-free. Available at Whole Foods and other major retailers.
Campbell’s Well Yes! Sweet Corn and Potato Soup
This ready-to-serve soup from Campbell’s is gluten-free, dairy-free, and plant-based.
You can also find gluten-free corn chowder options in the frozen food aisles of grocery stores. As always, thoroughly read the ingredients and production information whenever purchasing manufactured food products.
How to Make Corn Chowder from Scratch
To make gluten-free corn chowder from scratch at home:
- Sauté aromatics like onion and garlic in olive oil or butter.
- Add diced potato, corn kernels, carrots, celery, and other desired vegetables.
- Pour in chicken or vegetable broth and bring to a boil.
- Thicken with arrowroot, tapioca flour, cornstarch, or pureed potato.
- Finish with seasonings like parsley, pepper, thyme, and bay leaf.
- Stir in dairy or non-dairy creamer of choice.
- Garnish bowls with fresh herbs or gluten-free bread crumbs.
Homemade allows control over all ingredients for a gluten-free, customizable corn chowder. Experiment with alternate vegetables, spices, and garnishes.
Conclusion
Panera’s Mexican corn chowder contains gluten and is not safe for people with celiac disease or gluten sensitivity. The presence of wheat flour roux and cross-contact risks make this menu item off-limits when following a strictly gluten-free diet.
Those wishing to enjoy corn chowder from Panera gluten-free can opt for alternatives like the New England clam chowder. With special modifications, corn chowder can also be prepared without gluten at home or occasionally by gluten-free restaurants. But when ordering out, always confirm the ingredients and preparation methods with the staff first.
Carefully assessing menu items and asking the right questions is key to finding gluten-free dishes to enjoy. With some adjustments, corn chowder can still be savored on a gluten-free lifestyle. Just not the version currently served at Panera locations.
