Chinese cuisine offers a variety of naturally gluten-free dishes that are perfect for people with celiac disease or gluten sensitivity. With its emphasis on rice, meat, vegetables, and gluten-free soy sauce, Chinese food avoids most common sources of gluten like wheat, barley and rye. By being aware of hidden sources of gluten found in things like soy sauce and avoiding dishes breaded with wheat flour, you can enjoy all of your favorite Chinese takeout and restaurant meals gluten-free.
What is Gluten?
Gluten is a protein found in wheat, barley and rye. For most people, gluten poses no health concerns. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, skin rashes and joint pain. The only treatment for celiac disease or gluten sensitivity is following a strict lifelong gluten-free diet by avoiding all foods and products containing gluten.
Is Chinese Food Typically Gluten-Free?
Most traditional Chinese dishes are naturally gluten-free. Chinese cuisine relies heavily on rice, vegetables, meat and fish as staple ingredients. Soy sauce, sesame oil, rice vinegar and hoisin sauce are traditionally used to add flavor. None of these common Chinese ingredients contain gluten.
However, as Chinese restaurants have adapted their menus to Western tastes, some gluten has crept in. Soy sauce is often made with wheat. Menu items like General Tso’s chicken, crab rangoon and egg rolls may be breaded with wheat flour. Sauces thickened with flour have also become more common. So while Chinese food is very gluten-free friendly, you do need to watch out for a few hidden sources of gluten when dining out.
Naturally Gluten-Free Ingredients in Chinese Cuisine
Here are some of the staple gluten-free ingredients found in Chinese cooking:
Rice: Rice is by far the most commonly used grain in Chinese cuisine. Plain white rice, fried rice and rice noodles provide gluten-free starch and carbohydrates.
Meat: Chicken, beef, pork and duck are frequently used. Make sure breaded meats are avoided.
Seafood: Fish, shrimp, scallops and squid are very common. Ask for seafood to be steamed or cooked in a gluten-free sauce.
Vegetables: Chinese cooking uses a huge variety of fresh veggies like bok choy, snow peas, broccoli, mushrooms and more.
Eggs: Scrambled, fried or boiled eggs make a frequent appearance.
Fruits: Fresh fruits like pineapple and oranges are often used. Dried fruits like red dates may be included in soups and teas.
Soy sauce: Check that gluten-free tamari or coconut aminos are used rather than regular soy sauce.
Sesame oil: The nutty flavor of sesame oil is key in many stir-fry dishes.
Rice vinegar: Adds tanginess to sauces and salad dressings.
Hidden Sources of Gluten in Chinese Food
While traditional Chinese cooking techniques are naturally gluten-free, there are some potential sources of gluten to look out for:
Soy sauce: Regular soy sauce contains wheat. Always verify that tamari or coconut aminos are used.
Oyster sauce: May contain wheat flour as a thickening agent. Check ingredients.
Breading: Items like General Tso’s chicken are often breaded with wheat flour. Request plain cooked meat without breading.
Thickeners: Cornstarch should be used but wheat flour is sometimes added to dishes like Mongolian beef.
Noodles/dumplings: Wheat flour is normally used to make noodles, dumplings, buns and wontons. Choose rice noodle options instead.
Sauces: Sweet & sour sauce, plum sauce and hoisin sauce often have wheat flour added. Inquire about sauce ingredients.
Fried items: Cross-contamination can occur when fried foods are cooked in oil shared with breaded items.
Gluten-Free Substitutions for Chinese Dishes
With a few simple substitutions, you can easily make popular Chinese restaurant menu items gluten-free:
Chow mein/chop suey: Request to have it made with no noodles and served over rice instead.
Egg rolls: Substitute lettuce or rice paper wraps. Avoid breaded version.
Fried rice: Ask for it to be prepared with fresh rice and oil, no soy sauce.
Wontons: Fillings are usually gluten-free. Get them steamed or served in soup, without the wheat wrapper.
Crab Rangoon: Have it made with rice paper instead of wheat wrappers.
General Tso’s Chicken: Order it without the breaded exterior coating.
Sebastian Joe’s Chicken: Made gluten-free by substituting arrowroot powder for wheat flour in the breading.
Beef with broccoli: Request no oyster or thickening sauce be added.
Mongolian Beef: Have them use cornstarch instead of wheat flour to thicken.
Kung Pao Chicken: Omit the wheat-flour battered coating traditionally used.
Best Gluten-Free Chinese Food Dishes
Here are some inherently gluten-free Chinese food dishes that you can enjoy without any modifications:
Hot and sour soup: Traditional recipes use chicken or seafood, mushrooms, bamboo shoots, eggs and rice vinegar.
Egg drop soup: Brothy soup thickened with eggs and green onions. Use gluten-free chicken broth.
Congee: Check no wheat has been added and have it served with boiled chicken, eggs, or vegetables instead of wheat noodles or croutons.
Steamed dumplings: Filled with pork, chicken, shrimp or veggies. Avoid dumpling wrappers made with wheat flour.
Spring rolls: Fresh spring roll wraps made of rice paper are naturally gluten-free. Avoid imitations containing wheat.
Stir fried veggies: Try options like gluten-free garlic broccoli beef or chicken and vegetables in a brown rice sauce.
Steamed fish: Seasoned with shredded ginger, garlic, scallions and gluten-free soy sauce.
Moo shu dishes: Filled with wood ear mushrooms, bamboo shoots, veggies and eggs. Skip hoisin sauce or ask for gluten-free.
Buddha’s Feast: A vegetarian stir-fry made with tofu, cabbage, broccoli, wood ears, carrots and beans.
Ma Po Tofu: Spicy Sichuan tofu and ground pork dish made without wheat-based sauces.
Gluten-Free Chinese Sauces and Condiments
Many common Chinese sauces and condiments are gluten-free. However, some wheat flour thickened versions are also out there. Here are some typically gluten-free top picks:
Soy sauce: Use wheat-free tamari or coconut aminos instead of regular soy sauce.
Sesame oil: Adds rich flavor without gluten. Check labels for additives.
Rice vinegar: Widely used in Chinese cooking. Distilled from rice, so it’s gluten-free.
Chili garlic sauce: Check labels for gluten-free brands like Lee Kum Kee Panda or Huy Fong.
Hoisin sauce: Look for gluten-free brands or ask restaurant if theirs is wheat-free.
Plum sauce: Shouldn’t contain gluten, but check labels. Avoid thickened “duck sauce”.
Hot mustard: Made from mustard powder, vinegar and water so it’s gluten-free.
Ginger and scallion sauce: Freshly made table condiment of minced ginger and green onions.
XO sauce: Spicy seafood sauce typically made without wheat. Check ingredients.
Dumpling sauce: A mix of rice vinegar, soy sauce, chili oil and sesame oil that’s naturally gluten-free.
Cross-Contamination Risks
Cross-contamination is one of the top concerns when ordering gluten-free at Chinese restaurants. Here are some tips to avoid cross-contamination:
– Ask if they have separate gluten-free preparation areas and fryers. Many restaurants now do.
– Explain that you have celiac disease and even small amounts of cross-contact can make you sick.
– Request foods be prepared in a clean wok or pan, using fresh oil.
– Verify which soy sauce they cook with and ask them to use a gluten-free brand for your order.
– Avoid fried items cooked in shared fryer oil unless they have separate gluten-free fryers.
– Check if thickening agents used contain wheat flour. Request cornstarch instead.
– For soup, make sure noodles are left out and no wheat-flour won’t ons have been in the broth.
– Look out for shared utensils when eating dishes like dumplings or dipping sauces.
What About MSG in Chinese Food?
MSG (monosodium glutamate) is a common flavor enhancer used in Chinese cooking. MSG is naturally gluten-free. However, some individuals report reacting to MSG with headaches, flushing and other symptoms.
If you experience MSG sensitivity, be aware that MSG is found in not only soy sauce but also oyster sauce, fish sauce, chicken broth powder and many flavorful protein dishes at Chinese restaurants. Consider asking which menu items contain added MSG so you can avoid them.
Also keep in mind that while adverse reactions to MSG have been reported, most major health organizations and double-blind studies consider MSG safe for consumption. Talk to your doctor if you have concerns about eating MSG-containing foods.
Dining Out Gluten-Free at Chinese Restaurants
Eating at Chinese restaurants is very possible on a gluten-free diet. Here are some tips for enjoying safe gluten-free meals:
- Call ahead to ask if they offer gluten-free menu options or are willing to make accommodations.
- Clarify the severity of your gluten intolerance and how cross-contact can make you sick.
- Ask which soy sauce they use and request gluten-free tamari instead.
- Avoid breaded items, fried foods, regular soy sauce and wheat flour thickened sauces.
- Stick to steamed, grilled and stir-fried entrees paired with plain rice or rice noodles.
- Request all sauces and garnishes be served on the side.
- Carefully inspect dishes upon arrival to check for hidden gluten ingredients.
Being proactive with questions and requests is key to an enjoyable dining experience. Many restaurants are very willing to accommodate gluten-free diners.
Gluten-Free Chinese Food Products
When cooking Chinese food at home, look for these gluten-free products at grocery stores or online:
Gluten-free soy sauces: Tamari, coconut aminos, wheat-free soy sauce
Rice noodles/rice paper: For stir-fries, spring rolls, Pad Thai
Xanthan gum: Thickener for gluten-free stir-fry sauces
Gluten-free hoisin sauce
Gluten-free wonton wrappers
Gluten-free egg roll wrappers
Gluten-free Asian-style marinades and sauces
Carefully reading product labels allows you to assemble all the gluten-free ingredients needed to cook your favorite Chinese dishes at home. Gluten-free substitutions make it easy to re-create restaurant favorites without the risk of cross-contamination.
Easy Gluten-Free Chinese Recipes
Here are some delicious starter recipes for cooking gluten-free Chinese food yourself:
Pork Potstickers: Pan-fried dumplings made with gluten-free wonton wrappers.
Beef and Broccoli Stir-Fry: Flank steak, broccoli and red peppers in a gluten-free stir-fry sauce.
Cashew Chicken: Chicken breast sautéed with cashews in a flavorful brown rice sauce.
Vegetable Lo Mein: Lo mein noodles made from mung bean or rice flour instead of wheat.
Orange Chicken: Crispy gluten-free battered chicken pieces in a sweet and tangy orange sauce.
Crab Rangoon: Stuffed gluten-free wontons made with cream cheese, crab and scallions.
Mongolian Beef: Tender slices of beef with mushrooms and onions in a Chinese brown sauce thickened with cornstarch instead of wheat flour.
Shrimp Fried Rice: Fluffy rice stir-fried with shrimp, eggs, veggies and gluten-free soy sauce.
Hot and Sour Soup: Protein, mushrooms, tofu and veggies in a bold, gluten-free broth.
Egg Drop Soup: A fragrant Chinese soup thickened with whisked eggs instead of wheat flour.
Key Takeaways
- The core ingredients in Chinese food like meat, fish, rice, vegetables and eggs are naturally gluten-free.
- Avoid soy sauce, breaded items, fried foods, and sauces thickened with wheat flour which may contain gluten.
- Request gluten-free tamari instead of regular soy sauce and ask about menu items that have been altered to be gluten-free.
- Call ahead to restaurants and communicate the seriousness of your gluten intolerance to avoid cross-contamination.
- Shop for gluten-free Asian sauces and noodles to easily recreate Chinese recipes at home.
With some simple swaps and precautions, people with celiac disease and gluten intolerance can safely enjoy the delicious flavors of Chinese cuisine. A little preparation and awareness opens up a world of gluten-free options.
