Gluten-free diets have become increasingly popular in recent years, both for people with celiac disease or gluten sensitivity and for those simply looking to avoid gluten for other health reasons. This poses a challenge for those who love Mexican food, as many traditional dishes like tortillas, tamales, and enchiladas are made with corn or wheat, both of which contain gluten. However, there are still plenty of naturally gluten-free Mexican options as well as gluten-free substitutions that allow you to enjoy the hearty flavors of Mexican cuisine. Here are some quick answers to common questions about finding gluten-free Mexican dishes:
What traditional Mexican foods are gluten-free?
Many traditional Mexican dishes are naturally gluten-free if made without wheat flour tortillas, including:
– Tacos made with corn tortillas
– Tamales made with corn husks or banana leaves instead of wheat flour masa
– Enchiladas made with corn tortillas
– Quesadillas made with corn tortillas
– Chiles rellenos
– Carnitas, al pastor, carne asada and other grilled meats
– Black beans and pinto beans
– Mexican rice
– Guacamole and pico de gallo
– Sopa de tortilla made with corn tortillas
What Mexican ingredients commonly contain gluten?
These ingredients commonly contain gluten and should be avoided or substituted on a gluten-free diet:
– Wheat flour tortillas and wraps
– Enchilada sauce and gravies thickened with wheat flour
– Tamales made with wheat flour masa
– Soy sauce or soy-based marinades (use tamari instead)
– Beer (opt for gluten-free beer)
– Teriyaki sauce and sesame sauce
What substitutions can I use to make Mexican recipes gluten-free?
There are many simple ingredient swaps to remove gluten from Mexican dishes:
– Use corn tortillas instead of flour tortillas
– Make tamales with masa harina instead of wheat flour
– Substitute cornmeal for breadcrumbs in recipes
– Use cornstarch instead of wheat flour to thicken sauces
– Choose corn chips rather than tortilla chips
– Use 100% corn tequila instead of mixtos
– Opt for naturally gluten-free oats instead of wheat flour for breakfast dishes
Naturally Gluten-Free Mexican Dishes
While flour and corn tortillas are staples in Mexican cuisine, there are still many traditional dishes that are naturally gluten-free. Focusing on these gluten-free specialties can allow you to enjoy the rich, spicy flavors of authentic Mexican food without the gluten.
Tacos and Tostadas with Corn Tortillas
Corn tortillas are a versatile gluten-free staple that can be used to make tacos, tostadas, and more. Soft corn tortillas can wrap around shredded meat and veggies to make street-style tacos like carne asada, carnitas, and al pastor. For tostadas, use crispy fried corn tortillas as the base and top with beans, lettuce, diced onions, avocado, cotija cheese, and salsa. The key is to warm the corn tortillas first so they are pliable and don’t crack when folded or topped.
Tamales with Corn Husks or Banana Leaves
Traditional tamales are made with a masa dough that contains wheat flour, making them off limits for gluten-free diets. However, you can make gluten-free tamales a couple different ways. Some tamales use corn husks or banana leaves in place of a masa dough to wrap shredded meat, cheese, or beans. Or, make the masa dough using masa harina (corn flour) instead of wheat flour. Both options result in fluffy, flavorful tamales that are gluten-free.
Enchiladas with Corn Tortillas
Just like with tacos, using corn tortillas instead of flour tortillas allows you to make enchiladas gluten-free. Fill rolled corn tortillas with cheese, chicken, or beef mixtures. Then smother them in red or green enchilada sauce and bake until warm and gooey. Top with avocado, onions, cilantro and queso fresco for fresh flavor and texture.
Quesadillas with Corn Tortillas
Quesadillas may seem off limits without large flour tortillas, but they are easy to adapt. Make gluten-free quesadillas by filling and folding over smaller corn tortillas with cheese, meat, beans, sautéed veggies or other fillings. Cook the quesadillas in a skillet until the cheese is melted and the tortillas are crispy. Serve with sides like Mexican rice and beans for a satisfying gluten-free meal.
Chiles Rellenos
Roasted and stuffed poblano peppers, or chiles rellenos, don’t inherently contain gluten. The roasted peppers are traditionally stuffed with cheese, meat, or picadillo. Breadcrumbs are sometimes used in the filling, so check the ingredients or omit them. Otherwise the dish of roasted peppers covered in egg batter and salsa is a flavorful gluten-free choice.
Ceviche
This bright, citrusy seafood dish is naturally gluten-free. Raw fish and shrimp are marinated in lime juice, tossed with veggies, avocado and cilantro. The acid from the lime juice “cooks” the fish, resulting in a refreshing ceviche perfect for enjoying with corn tortilla chips.
Pozole
What Mexican stew isn’t complete without a rich, flavorful broth? Traditional pozole is made with hominy and pork, chicken or veggie options in a chili-spiced broth. Top it off with cabbage, radishes, avocado and a squeeze of lime. Without flour-thickened broth or corn dough, this soup is gluten-free.
Gluten-Free Substitutes for Mexican Dishes
With a few simple substitutes, you can make traditionally gluten-heavy Mexican dishes safe for a gluten-free diet. Explore these swap options to keep enjoying your favorite flavors.
Masa Harina Tamales
As mentioned above, wheat flour is commonly used to make the masa dough for tamales. However, masa harina (corn flour) makes an excellent gluten-free substitute. Masa harina has the right texture and absorbency to create dough for tamale fillings. The result is fluffy, slightly sweet gluten-free tamales.
Lettuce Wrapped Tacos
A creative alternative to corn or flour tortillas is using large lettuce leaves as the taco shell. Sturdy lettuce like romaine works great. Simply fill the lettuce leaves with your desired taco fillings, fold or roll them up like a taco and eat out of hand. The fresh crunch adds a fun twist.
Mexican Rice
Rice is naturally gluten-free, but many Mexican rice recipes call for wheat flour or bouillon cubes containing gluten. Make sure to use chicken or veggie bouillon and skip the flour when making Mexican rice. Adding extras like corn, peas, carrots and garlic adds flavor.
Corn Tortilla Chips
Instead of wheat flour tortilla chips, opt for tortilla chips made from just corn. Brands like Food Should Taste Good, Siete and Jose’s Organics make great corn tortilla chips in various flavors. Serve with salsa and guacamole for dipping.
Cornmeal Coating
For pan-fried dishes like milanesa or carnitas that are typically dredged in flour before frying, use a 50/50 blend of cornmeal and corn flour instead. The cornmeal gives you those crispy edges without the gluten.
Cornstarch Thickening
Many Mexican sauces and gravies rely on wheat flour or roux to thicken and add body. For a gluten-free option, use cornstarch instead. Whisk together 1-2 tablespoons of cornstarch with 2 tablespoons cold water for every 1 cup of hot liquid to thicken.
Gluten-Free Mexican Breakfasts
Rethink your Mexican morning staples with these satisfying gluten-free breakfast options.
Huevos Rancheros
Start your day the Mexican way with corn tortillas topped with fried eggs, beans, salsa, avocado and queso fresco. For a gluten-free twist, use lettuce leaves or corn tostadas instead of wheat flour tortillas.
Chilaquiles
Traditionally made with stale corn tortilla chips or totopos, chilaquiles are skillet eggs baked with tomatillo salsa, cheese and crema. For gluten-free chilaquiles, use corn tortilla chips and gluten-free crema options.
Breakfast Burritos
Burritos may seem off limits, but you can recreate them gluten-free. Scramble eggs with veggies, beans and potatoes, then wrap in lettuce or corn tortillas. Top with avocado, salsa and queso fresco.
Mexican Oatmeal
Cook gluten-free oats in milk or water and top with cinnamon, raisins, banana and a sprinkle of cocoa powder for Mexican-inspired oatmeal. Add peanut butter or almond butter for protein.
Fruit and Yogurt Parfait
Layer gluten-free vanilla yogurt or coconut yogurt with fresh mango, pineapple, berries and toasted coconut. Sprinkle with gluten-free granola for crunch and added flavor. A refreshing gluten-free breakfast.
Gluten-Free Appetizers and Snacks
You don’t have to miss out on chips and dip just because you are avoiding gluten. Here are some gluten-free Mexican starters and snacks to try.
Guacamole
This creamy avocado dip is naturally gluten-free. Use corn tortilla chips to scoop it up for dipping. Spice it up with diced onions, jalapenos, cilantro and lime juice.
Street Corn Dip
Also called elotes, this dip mimics Mexican street corn slathered in tangy mayo, cotija cheese and chili powder. Enjoy it with corn tortilla chips for gluten-free dipping.
Queso Fundido
For this Mexican cheese dip, simmer Monterey jack and chorizo sausage with tomatoes, onions and poblano peppers, then bake with corn tortilla strips for dipping. Omit the chorizo to keep it vegetarian.
Ceviche
Chilled citrus-marinated shrimp, crab and white fish with fresh veggies makes for a naturally gluten-free Mexican app. Serve ceviche with homemade salsa and corn tortilla chips.
Mexican Meatballs
For a heartier appetizer, make baked albondigas (Mexican meatballs). Season ground turkey or beef with chili powder, cumin and garlic, then bake and toss in chipotle salsa. Spear with toothpicks for gluten-free finger food.
Main Dishes for Gluten-Free Mexican Meals
You can definitely still enjoy hearty, flavorful Mexican entrées on a gluten-free diet. These flavorful mains will satisfy any craving.
Puffy Tacos
For an authentic northern Mexico taco style, make tacos de papa or puffy tacos. Crispy potato masa shells are filled with picadillo or shredded chicken, lettuce, tomato, avocado and cheese. The potato masa wrappers are gluten-free.
Carne Asada
Marinated, grilled steak is a Mexican staple. Cook up tender skirt or flank steak, slice into strips and wrap in warmed corn tortillas with onions, cilantro and salsa. Serve with sides like street corn esquites and frijoles charros.
Chicken Mole
Mole poblano is a classic Mexican sauce made from chili peppers, spices, seeds, chocolate, nuts and more. Pour it over baked or shredded chicken breast then serve with cilantro lime rice and black beans. Look for gluten-free mole sauce options.
Vegetable Fajitas
Sizzling veggies are wrapped in warm corn tortillas for this gluten-free dinner. Opt for veggie combos like grilled zucchini, onions, bell peppers, squash and sweet potatoes. Serve with guacamole, pico de gallo and frijoles a la charra.
Pork Pozole Rojo
This hominy and pork stew is naturally gluten-free. Simmer pork shoulder, hominy, chili peppers and seasonings until tender. Ladle into bowls and top with shredded cabbage, lime wedges, onion, radish and oregano.
Enchiladas Suizas
Chicken or cheese enchiladas covered in tangy green tomatillo salsa and melted cheese are sure to satisfy. Use corn tortillas and fill with your choice of shredded chicken, ground turkey, or cheese combinations.
Gluten-Free Side Dishes
These flavor-packed gluten-free sides are the perfect accompaniments to complete your Mexican meals.
Cilantro Lime Rice
Rice cooked in vegetable broth and seasoned with lime juice and cilantro makes the ideal gluten-free side. Toss in some corn for color and added texture.
Mexican Street Corn (Esquites)
Grilled corn is tossed with creamy mayo, cotija cheese and chili powder for addictive elotes. Radishes, cilantro and lime add extra flavor. Naturally gluten-free.
Frijoles Charros
Pinto beans are simmered with bacon, onion and tomatoes for smoky gluten-free frijoles charros. Serve these flavorful beans alongside enchiladas or tacos.
ENSALADA DE NOPALES
This salad combines fresh cactus paddles, tomatoes, onions and queso fresco for a cool, crunchy side. Dress it with a dash of olive oil and lime juice.
CALABACITAS CON CREMA
Sauteed zucchini and corn are cooked in a light crema sauce flavored with onion, garlic, epazote and chili powder. Use coconut milk or Greek yogurt for the crema.
Gluten-Free Mexican Desserts
You can definitely still satisfy your sweet tooth with these naturally gluten-free Mexican desserts.
Flan
This creamy, custard-like caramel treat is gluten-free when made properly. Bake eggs, condensed milk, vanilla and cream in a caramel-coated pan for classic Mexican flan.
Mexican Hot Chocolate
Warm up with cups of rich Mexican hot chocolate made with melted chocolate, cinnamon and chili powder. Use dairy or non-dairy milk and top with whipped cream.
Coconut Arroz con Leche
Sweetened rice pudding is flavored with cinnamon and lime zest, then topped with toasted coconut flakes. Use coconut milk for the creamy liquid.
Mango Paletas
Puréed mango and cream are frozen into fruit pops for a refreshing gluten-free dessert. Other options like pineapple, lime or watermelon work too.
Churros
Though traditional churros are fried dough, you can make gluten-free churro bites by coating baked dough strips in cinnamon sugar. Use your favorite gluten-free flour blend.
Conclusion
Eating gluten-free doesn’t mean you have to give up amazing Mexican food. With so many naturally gluten-free dishes and simple ingredient swaps, you can craft flavorful Mexican meals that happen to be gluten-free. Tacos, enchiladas, tamales, pozole, fajitas, rice, beans and more are all on the table. With all these gluten-free options, the only challenge is deciding which Mexican specialty to enjoy next.
