Panko breadcrumbs are a type of breadcrumb made from bread without crusts. They are known for being light, flaky, and crispy. With the rising popularity of gluten-free diets, many people wonder if panko breadcrumbs are gluten-free.
The short answer
No, panko breadcrumbs are not gluten-free. Panko breadcrumbs are made from bread that contains gluten. Therefore, panko breadcrumbs are not suitable for people who need to avoid gluten due to celiac disease or non-celiac gluten sensitivity.
What is gluten?
Gluten is a group of proteins found in grains like wheat, barley, and rye. When flour from these grains is mixed with water, the gluten proteins form an elastic network that gives bread its chewy texture.
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten. When they eat gluten, it triggers an autoimmune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, headaches, fatigue, skin rashes, and more.
Why panko breadcrumbs contain gluten
Panko breadcrumbs are made from bread that contains gluten. Specifically, panko is usually made from wheat bread. Here’s why wheat bread contains gluten:
- Wheat flour contains gluten proteins
- When wheat flour is mixed with water, gluten forms a network that gives the bread structure
- Therefore, all foods made from wheat flour contain gluten
In addition to wheat flour, panko breadcrumbs may also contain barley malt. Barley is another gluten-containing grain. Therefore, panko made with wheat and barley contains gluten.
Checking labels for gluten
To know for sure if a product contains gluten, you need to read the ingredient list and nutrition labels. Look for these clues that indicate a food contains gluten:
- Wheat
- Barley
- Rye
- Malt
- Oats (may be contaminated)
You should also look for the statement “gluten-free” on the label. Manufacturers are required to identify gluten-free foods. If a product doesn’t say it’s gluten-free, assume it contains gluten.
Panko ingredients
Here are some examples of typical panko breadcrumb ingredients:
- Wheat flour
- Palm oil
- Yeast
- Salt
- Sugar
- Barley malt
As you can see, panko contains wheat flour and sometimes barley malt. Therefore, standard panko breadcrumbs are not gluten-free.
Are there gluten-free panko options?
There are a few brands that make gluten-free panko-style breadcrumbs. These are produced using gluten-free grains like rice, quinoa, corn, or buckwheat.
Some examples of gluten-free panko-style breadcrumbs include:
- Kikkoman Panko Bread Crumbs Gluten Free
- Ian’s Panko Breadcrumbs Gluten Free
- Aleia’s Gluten Free Panko Bread Crumbs
- Life Crops Panko Bread Crumbs Gluten Free
Be sure to double check the ingredients and labels to confirm these products are gluten-free. Gluten-free panko can be used as a substitute in any recipe that calls for regular panko breadcrumbs.
What about panko labeling?
Currently, there are no regulations for labeling foods “gluten-free panko.” Manufacturers may use terms like “gluten-free,” “Free of Gluten,” or “No Gluten” voluntarily.
Be aware that products labeled “wheat-free” may still contain barley, rye, or oats. And a “No Wheat” claim does not mean the panko is gluten-free unless it also states “gluten-free.”
Your safest bet is to look carefully at the ingredients list and nutrition facts of any panko breadcrumbs to determine if they are gluten-free.
Safety standards
For a product to be labeled “gluten-free” in the United States, it must contain less than 20 parts per million (ppm) of gluten. This is considered a safe threshold for most people with celiac disease or non-celiac gluten sensitivity.
However, some individuals are highly sensitive and require a gluten-free diet with 0 ppm of gluten. Be aware that products labeled “gluten-free” can still contain trace amounts of gluten.
Cross-contamination risks
Even if you find gluten-free labeled panko, there is still a risk of cross-contamination with gluten. Cross-contamination happens when gluten-containing grains come into contact with gluten-free foods.
Here are some potential sources of cross-contamination:
- Being produced on shared equipment with wheat-based foods
- Shared production or packaging facilities
- Shared storage or transportation containers
To reduce the risk of cross-contamination, look for panko specifically produced in dedicated gluten-free facilities. You can contact the manufacturer directly to ask about their safety protocols.
Making your own gluten-free panko
For ultimate control over ingredients, many gluten-free cooks make DIY panko breadcrumbs at home. There are a few different methods to make your own crunchy panko-style crumbs:
Bread method
- Start with gluten-free bread slices and cut or tear into small pieces.
- Spread on a baking sheet in a single layer and bake at 300°F until hard and dry, 20-40 minutes.
- Transfer to a food processor and pulse to form coarse crumbs.
Rice cake method
- Break rice cakes into pieces.
- Process in a food processor into fine crumbs.
- Spread on a baking sheet and toast lightly for 5-10 minutes to dry out.
Chia seed method
- Grind dry raw chia seeds into a fine powder.
- Spread chia powder on a baking sheet and bake at 300°F, stirring often, until crunchy and golden brown.
You can flavor your homemade panko breadcrumbs however you like. Try adding herbs, spices, lemon zest, nutritional yeast, Parmesan cheese, etc. Store in an airtight container for up to 2 months.
Uses for gluten-free panko
Gluten-free panko breadcrumbs can be used in all the same ways as regular panko. Here are some of the most popular uses for panko breadcrumbs:
- Coatings: For frying or baking crispy chicken, seafood, tofu, or vegetables.
- Toppings: For casseroles, gratin dishes, mac and cheese, etc.
- Fillings: Mix into meatballs, meatloaf, veggie patties, etc.
- Binders: Help bind ingredients together in veggie or crab cakes.
- Breading: Bread chicken, shrimp, fish, etc. before frying or baking.
Gluten-free panko can be used in a 1:1 ratio to replace regular panko in recipes. The texture may be slightly different, but the crumbs will still get desirably crispy and golden brown.
Are panko breadcrumbs healthy?
Like most bread products, panko breadcrumbs are higher in carbs and lower in protein, fiber, vitamins and minerals. However, they can be enjoyed in moderation as part of a healthy diet.
Some people may need to watch their intake of panko for the following reasons:
- Carbs: 1/4 cup panko contains around 18 grams of carbohydrates, primarily from refined flour.
- Fats: Panko is high in calories and fat compared to whole grain bread options.
- Sodium: Panko contains added salt, around 150mg per 1/4 cup.
- Allergens: Wheat, soy, milk, and shellfish are common panko allergens.
Look for low-sodium and whole grain panko varieties to lighten the nutritional profile. Best to use panko crumbs in small amounts as a crunchy topping or coating rather than eating them by the handful.
Cooking and baking tips
When cooking or baking with panko breadcrumbs, keep these tips in mind:
- Avoid burning – panko browns quickly, so use medium heat and stir/flip food frequently.
- Spray oil – coat panko in a thin layer of oil before cooking for crispier results.
- Double coat – dip food in egg or buttermilk then panko for a thick crust.
- Use promptly – panko can lose its crunch quickly after exposure to moisture.
- Store properly – keep panko in an airtight container in a cool, dry place.
Conclusion
Panko breadcrumbs are not gluten-free due to containing wheat flour and sometimes barley malt. But there are gluten-free panko options made from grains like rice, quinoa, and corn. When buying gluten-free panko, check labels carefully for gluten-containing ingredients and manufacturing processes. You can also make DIY panko at home from gluten-free bread, rice cakes, or chia seeds. Gluten-free panko works great as a crispy coating or topping in all kinds of dishes!
