Chinese food is beloved around the world for its flavorful sauces, tender meats, crisp vegetables, and variety of dishes. However, for those with celiac disease or gluten sensitivity, navigating the menu at a Chinese restaurant can be tricky. Gluten is a protein found in wheat, barley and rye, and it is used frequently in Chinese cooking for thickening sauces and coating fried foods. Fortunately, with some menu knowledge and preparation, people avoiding gluten can enjoy safe, delicious Chinese meals. Here is an overview of what Chinese dishes are typically gluten-free and gluten-containing, as well as tips for dining out and cooking Chinese food at home without gluten.
Naturally Gluten-Free Chinese Foods
Many traditional Chinese dishes are naturally gluten-free. Fill up on these menu items when dining out:
Steamed, Grilled and Stir-Fried Meats and Vegetables
Plain preparations of meat, poultry, seafood and vegetables contain no gluten. Order items that are steamed, grilled or stir-fried in oil or broth without thicker sauces. Opt for brown rice instead of wheat noodles.
Safe choices include:
- Steamed fish or shrimp with ginger and scallions
- Grilled chicken, beef or pork
- Stir-fried beef, chicken or shrimp with vegetables
- Sauteed or steamed vegetables like broccoli, spinach, bok choy, green beans, etc.
- Brown rice
Broths and Stocks
Broths and stocks are flavorful gluten-free bases for soups and braised dishes. Order items cooked in:
- Chicken broth
- Beef broth
- Vegetable broth
Safe soup choices include:
- Egg drop soup
- Hot and sour soup without thickener
- Wonton soup with gluten-free wontons
- Chicken and corn soup
Plain Rice
Steamed white rice or fried rice without soy sauce are gluten-free staple sides. Enjoy them on their own or use them to soak up the sauces from your entrée.
Fresh Fruit and Vegetables
Chinese restaurants often serve fresh fruit platters, salads and simply prepared vegetables that make tasty gluten-free starters and sides.
Foods to Avoid
On the flip side, here are some commonly gluten-containing ingredients to avoid when ordering Chinese food:
Soy Sauce
The quintessential Chinese condiment, soy sauce adds salty, savory flavor but is brewed from wheat. Request gluten-free tamari as a substitute.
Sweet and Sour Sauce
The sticky sauce in sweet and sour chicken and shrimp is thickened with wheat starch. Ask for it on the side or avoid entirely.
Teriyaki Sauce
Like soy sauce, teriyaki sauce typically contains wheat. Skip it or select a gluten-free brand.
Thickened Soups and Gravies
Cornstarch, wheat starch or wheat flour are often used as thickeners in soups and gravy-based dishes. Opt for thinly prepared versions instead.
Batter-Fried Foods
Items like General Tso’s chicken, fried wontons and egg rolls are coated in a wheat-based batter before frying. Fried rice with soy sauce is also off limits.
Sauces and Seasonings
Many bottled sauces and seasoning mixes contain soy sauce, wheat starch or other problematic ingredients. Check labels before using or making your own sauce at home.
Breads and Desserts
Breads, noodles, dumplings, fortune cookies and other baked goods commonly contain wheat. Stick to fresh fruit or sorbet for dessert when dining out.
Tips for Ordering Gluten-Free at Chinese Restaurants
Follow these tips to enjoy safe gluten-free meals when eating Chinese food at restaurants:
- Verify that dishes are prepared without soy sauce or other wheat-based sauces
- Request all food to be cooked in clean oil, not reused oil that may be contaminated
- Ask about hidden thickeners like wheat starch in soups and gravies
- Modify menu items to be steamed, grilled or sautéed instead of breaded and fried
- Bring your own gluten-free soy sauce or tamari if available
- Communicate with your server and ask questions about preparation methods
- Look online before going to find gluten-free restaurant reviews
With some preparation and menu knowledge, you can enjoy safe gluten-free Chinese fare. Focus on simple meat, vegetable and rice dishes cooked without thick sauces or wheat-based ingredients.
Gluten-Free Chinese Food Recipes
Cooking Chinese food at home allows you to modify recipes to suit your dietary needs. Try out these gluten-free recipe ideas:
Lettuce Wraps
Forget wheat-based wraps and use cool, crisp lettuce leaves to contain flavorful fillings. Popular fillings include sauteed shrimp, chicken, beef or tofu with vegetables and gluten-free hoisin sauce.
Stir-Fries
All kinds of meat and veggies can be stir-fried in a hot wok with gluten-free tamari or coconut aminos for flavor. Add chili garlic sauce or gluten-free oyster sauce to switch it up. Serve over rice.
Egg Drop Soup
Eggs slowly drizzled into hot broth create a nourishing, easy gluten-free soup. Use chicken or vegetable broth seasoned with rice vinegar, sesame oil and tamari.
Spring Rolls
Make fresh spring rolls in rice paper wrappers with shrimp, rice noodles, cucumber, carrot and cilantro. Skip wheat-based egg roll wrappers.
Buddha Bowls
Build a meal in a bowl over cauliflower rice or quinoa. Add sautéed veggies, chicken, beef, tofu or shrimp with a gf Asian sauce.
Gluten-Free Soy Sauce Alternatives
One of the biggest challenges when cooking Chinese food gluten-free is finding a soy sauce substitute, since regular soy sauce contains wheat. Check health food stores for these gluten-free tamari and liquid aminos:
- San-J Tamari
- Kikkoman Gluten-Free Tamari
- La Choy Lite Soy Sauce
- Coconut Secret Coconut Aminos
When a recipe calls for 1 cup soy sauce, you can also substitute:
- 1 cup beef or chicken broth or stock
- 1⁄2 cup gluten-free tamari + 1⁄2 cup water
- 3 tablespoons balsamic vinegar + 1⁄2 cup gluten-free tamari
Finally, you can make your own gluten-free “soy sauce” by combining broth, molasses, garlic powder, onion powder, sesame oil and rice vinegar. Play around until you find proportions you like.
Gluten-Free Chinese Pantry Essentials
Having some gluten-free Asian sauces and ingredients on hand makes whipping up Chinese food at home much easier. Stock up on:
- Gluten-free tamari or soy sauce
- Rice vinegar
- Sesame oil
- Hoisin sauce
- Chili garlic sauce
- Ginger and garlic
- Cornstarch or arrowroot for thickening
- Rice noodles
Shop at health food stores or order online to find gluten-free versions of soy sauce, hoisin and other products. Always read labels carefully.
Dining Out Tips
Follow these strategies when eating at Chinese restaurants to ensure a safe, gluten-free meal:
- Research the menu in advance and note gluten-free options
- Ask if they have a gluten-free menu, chef cards or training
- Tell your server you have a gluten allergy and ask questions
- Avoid communal serving dishes and sauces on the table
- Request food prep and cooking surfaces to be cleaned
- Ask for plain steamed rice and simple meat/veggie dishes
- Skip breaded, fried items and thickened sauces
With preparation and clear communication, you can safely navigate ordering gluten-free at Chinese restaurants. Focus on simple dishes using clean proteins, vegetables and rice.
Gluten-Free Chinese Food Chains
Some larger Chinese restaurant chains offer gluten-free menus and cooking protocols to accommodate guests with celiac disease and food allergies. National gluten-free friendly chains include:
- PF Chang’s
- Pei Wei Asian Diner
- Panda Express
Check their websites for nutrition info and special diet menus. Independent Chinese restaurants may also be accommodating if you call ahead and explain your needs.
Traveling to China
People needing to avoid gluten can enjoy delicious cuisine on trips to China with some preparation. Follow these tips:
- Research gluten-free-friendly restaurants at your destination before traveling
- Present gluten-free translation cards at restaurants explaining dietary needs
- Stick to naturally gluten-free whole foods like produce, rice, eggs, meat and dairy
- Be aware of hidden sources like soy sauce and wheat-based thickeners
- Buy gluten-free snacks to have on hand
- Learn key phrases in Mandarin or Cantonese related to gluten and allergies
- Carry medications in case you get glutened accidentally
Gluten-free travel in China is very possible. You simply need to be prepared, well researched, and communicate clearly with restaurants and hotels.
The Bottom Line
Avoiding gluten doesn’t mean sacrificing the delicious flavors of Chinese cuisine. By focusing on simple stir-fries, grilled meats, broth-based soups and fresh vegetable dishes prepared without gluten-containing sauces or thickeners, you can safely enjoy this popular ethnic food. With some modifications and preparation when dining out or cooking Chinese recipes at home, you can craft flavorful gluten-free meals the whole family will love.
