Quick Answers
Many traditional Chinese dishes are naturally gluten-free or can be made gluten-free with simple substitutions. Here are some quick answers about gluten-free Chinese food options:
- Rice, rice noodles, and rice paper wraps are gluten-free Chinese staples.
- Steamed, grilled, or fried meats like chicken, beef, pork, duck, and seafood are usually gluten-free.
- Stir-fries, chow meins, and veggie dishes can be made gluten-free by using tamari instead of soy sauce and gluten-free oyster sauce.
- Avoid wheat flour wrappers like wontons, dumplings, and egg rolls. Opt for rice paper versions instead.
- Ask for gluten-free soy sauce or bring your own to ensure safety when dining out.
- Beware of thickened sauces and marinades that may contain wheat.
- Choose naturally gluten-free broths like hot and sour soup or egg drop soup.
Gluten-Free Grains and Starches
Rice is by far the most common grain used in Chinese cooking. Below are some gluten-free grain and starch options:
- Rice – Plain white rice, fried rice, rice porridge (congee), and rice noodles are gluten-free.
- Rice paper – Used for spring rolls and wraps. Ensure no wheat flour is added.
- Cornstarch – Used for thickening sauces and marinades.
- Mung bean noodles – Also called bean thread noodles or cellophane noodles.
- Tapioca starch – Used for thickening or coatings.
- Buckwheat noodles – Despite the name, these are gluten-free.
Double check with the restaurant or manufacturer to confirm no wheat flour has been added to any of these gluten-free ingredients.
Gluten-Free Proteins
Chinese dishes often center around protein sources. Here are some gluten-free proteins commonly used:
- Chicken – Chicken breast, thighs, wings, gizzards etc. Opt for plain preparations.
- Beef – Sliced beef, beef balls, Mongolian beef etc. Watch out for thickened sauces.
- Pork – Char siu pork, sweet and sour pork, mu shu pork. Avoid batter coatings which may have flour.
- Seafood – Shrimp, squid, scallops, crab, lobster, fish etc. Ensure no flour coatings.
- Tofu – Plain tofu, fried tofu, fermented tofu.
- Eggs – Chicken, duck, quail and other eggs. Avoid egg foo young with gravy.
Stick to plain preparations of these proteins or inspect the ingredients carefully if sauces or batters are involved.
Gluten-Free Vegetable Dishes
Chinese cuisine includes a wonderful variety of fresh vegetables. Some naturally gluten-free veggie dishes include:
- Stir-fried vegetables – Try combinations like bok choy, broccoli, mushrooms, cabbage, celery, bean sprouts, etc.
- Sauteed string beans
- Eggplant with garlic sauce
- Sauteed snow peas
- Steamed or fried tofu
- Vegetable soups
Avoid fried veggie dishes with thick batter coatings which may contain flour. Ask for plain steamed or sautéed preparations.
Gluten-Free Sauces, Soups, and Condiments
Many traditional Chinese sauces, soups, and condiments are gluten-free. Some options include:
- Soy sauce – Use gluten-free tamari instead of regular soy sauce which contains wheat.
- Vinegar – Rice wine vinegar, white vinegar, black vinegar, and chinkiang vinegar are gluten-free.
- Oyster sauce – Check labels for gluten-free oyster sauce or make your own.
- Hoisin sauce – Look for gluten-free brands or make your own.
- Fish sauce – This is naturally gluten-free.
- Hot chili oil – Check for wheat-free.
- Sesame oil – Plain sesame oil is gluten-free.
- Soups – Opt for wonton-free broth soups like egg drop, hot and sour, or congee.
Avoid thickened sauces and gravies that may contain wheat flour. Check labels carefully.
Dining Out Gluten-Free at Chinese Restaurants
Dining out at Chinese restaurants when you’re gluten-free requires some extra care. Here are some tips:
- Verify that soy sauce is gluten-free. Bring your own or request gluten-free soy sauce.
- Avoid fried items with batter coatings and thickened sauces which likely contain flour.
- Check that rice noodles and wraps are 100% rice-based with no wheat flour added.
- Ask if soup bases and marinades are thickened with corn or wheat starch.
- Inspect ingredient lists of sauces and gravies for wheat sources.
- Stick to naturally gluten-free menu items like steamed or grilled proteins, stir-fries, and rice.
- Clarify preparation methods for fried rice. Some restaurants add soy sauce containing wheat.
- Ask about hidden gluten ingredients like MSG, malt vinegar, and hydrolyzed proteins.
With some adjustments, you can enjoy the wonderful flavors of Chinese cuisine gluten-free. Careful questions and ingredient vetting are key.
Gluten-Free Substitutions for Common Chinese Ingredients
Many traditional Chinese ingredients are gluten-free, but some common ones like soy sauce, hoisin, and wonton wrappers will need to be swapped out. Here are some substitutions:
Non-Gluten-Free Ingredient | Gluten-Free Substitution |
---|---|
Soy sauce | Gluten-free tamari |
Oyster sauce | Gluten-free oyster sauce or homemade version |
Hoisin sauce | Gluten-free hoisin or homemade version |
Wheat flour wrappers | Rice paper |
Wontons | Fillings without wrapper, wrapped in rice paper or lettuce |
Egg roll wrappers | Rice paper |
Dumpling wrappers | Rice paper |
Soybean paste | Chickpea miso |
Teriyaki Sauce | Gluten-free tamari + pineapple juice + honey |
With a few simple swaps, you can enjoy gluten-free versions of popular Chinese dishes. Homemade sauces and fillings wrapped in rice paper make good substitutions.
Gluten-Free Chinese Recipes
Here are some delicious recipes for gluten-free Chinese food you can make at home:
Gluten-Free Wontons
- 1 lb ground pork
- 1 cup shredded cabbage
- 2 tbsp sesame oil
- 2 tbsp gluten-free soy sauce
- 1 tsp minced ginger
- Rice paper wrappers
Mix pork, cabbage, oil, soy sauce, and ginger. Place 1 tbsp filling in center of rice paper. Wet edges with water and fold into wonton shape. Steam or boil until cooked through.
Gluten-Free Vegetable Fried Rice
- 2 eggs, beaten
- 2 cups cooked rice
- 1 cup mixed diced veggies
- 2 tbsp gluten-free soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
Scramble eggs, remove from pan. Stir-fry veggies. Add rice and eggs back to pan. Toss in soy sauce, vinegar, and oil. Serve hot.
Gluten-Free Cashew Chicken
- 1 lb chicken, diced
- 1/2 cup roasted cashews
- 2 tbsp corn starch
- 3 tbsp gluten-free soy sauce
- 1 tsp rice wine
- 1 tbsp sesame oil
- 1 tsp sugar
Toss chicken with corn starch. Fry until golden brown. Add remaining ingredients and stir-fry for 5 mins. Serve over rice.
Gluten-Free Chinese Sauces and Condiments
Whip up these gluten-free Chinese staples to have on hand:
Gluten-Free Soy Sauce
- 1 cup gluten-free tamari
- 1/4 cup water
- 1 tbsp honey
- 1 tsp grated ginger
Whisk all ingredients together. Store refrigerated.
Gluten-Free Hoisin Sauce
- 1/4 cup peanut butter
- 2 tbsp gluten-free tamari
- 2 tbsp rice vinegar
- 1 tbsp honey
- 1 tbsp chili garlic sauce
- 1 tsp sesame oil
Blend ingredients until smooth.
Gluten-Free Oyster Sauce
- 1/2 cup gluten-free soy sauce
- 1/4 cup sugar
- 3 tbsp cornstarch
- 1 cup water
- 1 tbsp oyster extract
Whisk water and cornstarch. Heat mixture while stirring until thickened. Remove from heat and add remaining ingredients. Cool before using.
Having these gluten-free sauces on hand makes whipping up Chinese dishes easy!
Gluten-Free Chinese Desserts
While traditional Chinese desserts often contain gluten, there are some tasty gluten-free options:
- Mochi – Make sure rice flour is used instead of wheat flour.
- Fortune cookies – Swap wheat flour for glutinous rice flour.
- Coconut milk pudding – Naturally gluten-free.
- Mango pudding – Use cornstarch instead of wheat starch.
- Fried bananas – Roll in rice flour instead of wheat flour before frying.
- Sweet rice balls – Made from sticky rice flour.
- Fruit-filled cakes – Fill with fresh fruit and top with whipped cream.
With some creative substitutions, you can indulge your sweet tooth after a gluten-free Chinese meal.
Conclusion
Chinese food has many naturally gluten-free dishes to offer. With some simple ingredient swaps and awareness when dining out, you can enjoy the delicious flavors of Chinese cuisine while maintaining a gluten-free diet. Focus on rice, vegetables, lean proteins, and gluten-free sauces for a tasty and healthy meal.