What is gluten?
Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause damage to the small intestine and lead to symptoms like abdominal pain, bloating, diarrhea, constipation, headaches, fatigue, and more. Avoiding gluten is the only treatment for celiac disease, and many people with gluten sensitivity find that a gluten-free diet improves their symptoms.
Why do gluten-free diets exclude bread and sandwiches?
Most bread and sandwich breads contain gluten, since they are made with wheat flour. Gluten helps give bread its chewy texture and helps the dough rise. When people with celiac disease or gluten sensitivity eat gluten, it triggers an immune response that damages the small intestine. So gluten-containing breads and sandwiches need to be avoided.
What breads can you eat on a gluten-free diet?
There are many tasty gluten-free bread options available today, made with flours like:
- Rice flour
- Quinoa flour
- Corn flour
- Buckwheat flour
- Almond flour
- Coconut flour
Gluten-free flours don’t contain the gluten proteins that damage the intestines. Be sure to check labels and only purchase breads that are certified gluten-free, as some can be cross-contaminated with gluten during processing.
What are some gluten-free bread brands?
Here are some recommended gluten-free bread brands:
- Canyon Bakehouse
- Schar
- Udi’s
- Against the Grain
- Franz
- Trader Joe’s
- Aldi
- Brown, Rice and Corn
Look for their bread products in the freezer section of grocery stores for best freshness. Some brands also make gluten-free bagels, buns, tortillas, pizza crusts and more.
What ingredients make sandwiches gluten-free?
In addition to gluten-free bread, build your sandwiches with gluten-free fillings and condiments like:
- Turkey, ham, roast beef, chicken
- Cheese slices
- Lettuce, tomatoes, onions, pickles
- Mustard, mayonnaise, hummus
- Avocado
- Cucumbers
- Carrots
Always check labels to confirm these products don’t contain gluten-based additives. Some seasoned lunch meats may contain fillers with gluten.
What are some simple gluten-free sandwich ideas?
Here are 10 easy gluten-free sandwich combinations:
- Turkey, cheese, lettuce and tomato
- Ham, mayo, lettuce and pickle
- Chicken salad with lettuce
- Tuna salad with cucumber slices
- Egg salad with spinach
- Avocado, bacon and tomato
- Peanut butter and jelly
- Hummus, cucumber and red pepper
- Grilled zucchini, roasted red pepper and pesto
- Cheddar cheese and apple slices
Use any combination of gluten-free ingredients you enjoy between two slices of gluten-free bread. The possibilities are endless!
What are some gluten-free deli meat brands?
When buying pre-packaged lunch meat, look for gluten-free brands like:
- Boar’s Head
- Applegate
- Columbus
- Dietz and Watson
- Hormel Natural Choice
- Jones Dairy Farm
- Wellshire Farms
Again, double check the label to confirm the specific product is gluten-free. Some flavored deli meats may contain gluten.
What gluten-free condiments can you use?
Most traditional condiments and spreads are naturally gluten-free, but always check the label! Safe options include:
- Mayonnaise
- Mustard
- Ketchup
- Relish
- Barbecue sauce
- Hummus
- Guacamole
- Tapenades
- Jams and jellies
- Honey
- Hot sauce
Some flavored mayonnaise or dipping sauces may contain gluten. Also look out for additives like malt vinegar.
What kind of cheese is gluten-free?
Most plain cheeses are naturally gluten-free, including:
- Cheddar
- Mozzarella
- Swiss
- Provolone
- Pepper jack
- Havarti
- Gouda
- Blue cheese
- Goat cheese
- Cream cheese
Avoid processed cheeses with added flavors, as these could contain gluten. Always verify the cheese packaging states it’s gluten-free.
What gluten-free veggies work on sandwiches?
Almost all fresh, frozen and canned vegetables are naturally gluten-free. Great veggie sandwich options include:
- Lettuce
- Spinach
- Tomatoes
- Onions
- Peppers
- Cucumbers
- Avocados
- Carrots
- Sprouts
- Pickles
Just watch out for breaded or seasoned frozen veggies, which may contain gluten.
What are good gluten-free sandwich spreads?
In addition to traditional mayo and mustard, consider these tasty gluten-free spread options:
- Pesto
- Olive tapenade
- Sun-dried tomato tapenade
- Bean dips
- Nut butters
- Jam, jelly, marmalade
- Avocado mash
- Greek yogurt
- Hazelnut chocolate spread
- Honey
Always read labels, as some flavored spreads could contain gluten.
Can you eat pickles and olives on a gluten-free diet?
Plain pickles and olives are gluten-free, but watch out for flavors/additives:
- Plain dill pickles are gluten-free
- Bread and butter or sweet pickles may have malt vinegar
- Plain olives are gluten-free
- Flavored olives may contain additives
As long as you read the label and verify no gluten ingredients, plain pickled vegetables and olives are safe to enjoy.
What about gluten-free sandwich cookies and desserts?
There are many delicious gluten-free cookies, brownies, muffins and cakes that make great gluten-free dessert sandwiches:
- Ice cream sandwiches with gluten-free cookies
- Whoopie pies with gluten-free chocolate cake
- Layered gluten-free brownies with frosting
- Mini muffins sandwiched with jam
Brands like Enjoy Life, Katz, Pillsbury, King Arthur and Glutino make gluten-free baked goods for sandwiching.
What gluten-free breads toast best?
When making toasted sandwiches or paninis, use a sturdy gluten-free bread that can hold up to heating and pressing. Good options include:
- Schar Ciabatta Rolls
- Udi’s Sandwich Bread
- Canyon Bakehouse Mountain White Bread
- Trader Joe’s Gluten-Free Bread
- Schar Artisan Baker Multigrain Bread
Avoid more airy or crumbly gluten-free breads that may fall apart when toasted.
What are good gluten-free panini fillings?
Here are tasty gluten-free fillings for hot pressed panini sandwiches:
- Turkey, brie and cranberry sauce
- Ham, gruyere and dijon mustard
- Caprese with mozzarella, tomato and pesto
- Bacon, avocado and cheddar
- Chicken, roasted red peppers and basil mayo
- Steak, caramelized onions and blue cheese
Use any combination of gluten-free ingredients between two slices of sturdy bread. Brush the outsides with olive oil or butter before toasting.
What are good gluten-free breads for grilled sandwiches?
Grilled sandwiches need a bread that won’t fall apart on the grill. Try:
- Udi’s Gluten-Free Sandwich Bread
- Schar Ciabatta Rolls
- Canyon Bakehouse Deli-Style Bread
- Feel Good Foods Multigrain Bread
- Trader Joe’s Gluten-Free Bread
Butter the outsides and grill until golden brown. Fill with cheese, deli meat, tomatoes, bacon, eggs and other gluten-free ingredients.
What are good gluten-free sandwich fillings for kids?
Here are child-friendly gluten-free sandwich ideas:
- Peanut butter and strawberry jam
- Peanut butter and banana
- Nutella hazelnut spread
- Turkey and cheddar cheese slices
- Ham and cream cheese
- Tuna salad
- Egg salad
- Grated cheddar cheese
Cut off the crusts and slice into triangles for easy eating. Use cookie cutters to make fun shapes.
Conclusion
Despite giving up regular bread, people with celiac disease and gluten sensitivity can enjoy delicious gluten-free sandwiches. There are many choices of quality gluten-free breads, as well as endless combinations of tasty fillings and spreads to create sandwiches to suit any taste. With some adjustments to ingredients and greater attention to labels, following a gluten-free diet need not mean missing out on bread or classic sandwiches.
