Sushi is a popular food that is often perceived as healthy and natural. For those with celiac disease or gluten sensitivity, enjoying sushi comes with some precautions. Thankfully, there are many delicious gluten-free sushi options to choose from.
Why is gluten a concern with sushi?
Gluten is a protein found in wheat, barley and rye. It acts as a glue to help foods maintain their shape. People with celiac disease or non-celiac gluten sensitivity experience digestive distress when they eat gluten.
In sushi, gluten is most often found in the wraps and sauces. Traditional sushi rice contains rice vinegar, sugar and salt. It does not contain gluten. However, the wraps used to roll sushi are often made of wheat. Popular wraps like nori (dried seaweed), rice paper and soy paper do not contain gluten. However, sushi rolls wrapped in wheat-based wraps should be avoided.
The sauces served with sushi also frequently contain wheat. Soy sauce, for example, often contains wheat. Thankfully, tamari is a gluten-free substitute. Other common sushi sauces like eel sauce, spicy mayo and tempura sauce also often contain gluten.
Choosing gluten-free sushi rolls
When dining out, the key is to ask questions. Ask if gluten-free wraps are available. Request gluten-free soy sauce or tamari. Ask if sauces are made in-house and if they contain wheat. With the right choices, you can enjoy delicious gluten-free sushi rolls.
Here are some sushi rolls that are typically gluten-free:
- Cucumber roll – Cucumber and rice wrapped in nori.
- Avocado roll – Avocado and rice wrapped in nori.
- Asparagus roll – Asparagus and rice wrapped in nori.
- Carrot roll – Julienned carrots and rice wrapped in nori.
- Pickled radish roll – Pickled radish, rice and nori.
- Salmon roll – Fresh salmon, rice and nori.
- Tuna roll – Fresh tuna, rice and nori.
- Yellowtail roll – Fresh yellowtail, rice and nori.
- California roll – Crab meat, avocado, cucumber, rice and nori.
Be sure to request gluten-free substitutions if the menu descriptions include wheat-based ingredients like tempura. Most raw fish rolls are safe, but confirm the wraps and sauces are gluten-free.
Trying new gluten-free sushi fillings
Beyond the classic sushi fillings, you can also find creative gluten-free options like:
- Mango roll – Mango, avocado, rice and nori.
- Pineapple roll – Pineapple, cucumber, rice and nori.
- Tempeh roll – Marinated tempeh, avocado, carrot, rice and nori.
- Tofu roll – Baked tofu, spinach, rice and nori.
- Shiitake mushroom roll – Roasted shiitake mushrooms, asparagus, rice and nori.
- Sweet potato roll – Roasted sweet potato, avocado, rice and nori.
- Spicy cauliflower roll – Fried cauliflower, spicy mayo, rice and nori.
These creative rolls offer new flavors and textures to enjoy. Just be sure to verify the ingredients and cooking practices with the chef.
Requesting gluten-free substitutions
To make traditional sushi rolls gluten-free, follow these substitution tips:
| Common Ingredient | Gluten-Free Substitution |
|---|---|
| Soy sauce | Tamari |
| Eel sauce | Ponzu sauce |
| Spicy mayo | Kewpie mayo + sriracha |
| Tempura | Request plain fried in oil with cornstarch instead of wheat flour |
| Crab stick | Real crab meat |
Pay attention to the color of the sushi rice as well. Some restaurants add coloring powder that contains wheat. Opt for sushi rolls with plain white rice.
Being gluten-free at sushi restaurants
These tips will help you navigate sushi restaurants gluten-free:
- Look online for gluten-free menus and options before going.
- Ask if they have gluten-free soy sauce or tamari.
- Request that they change gloves/utensils to avoid cross-contact.
- Ask if sauces, seasonings and garnishes are gluten-free.
- Stick to simple rolls focused on veggies, raw fish and rice.
- Avoid tempoera, fried items, thick sauces, imitation crab, spicy mayo and elaborate rolls.
- Look for sushi restaurants with gluten-free certifications or training.
Being gluten-free doesn’t mean missing out on sushi. You have many tasty and creative options to enjoy. With a few modifications and extra questions, eating sushi can be safe and delicious.
Making gluten-free sushi at home
Preparing sushi rolls at home is a fun option allowing for total control over ingredients. Follow this simple recipe to get started:
Ingredients
- 1 cup sushi rice
- 2 tablespoons rice wine vinegar
- 1 teaspoon sugar
- 1⁄2 teaspoon salt
- 4 nori sheets
- 1 avocado, sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- Gluten-free tamari or coconut aminos, for serving
Instructions
- Cook sushi rice according to package directions. Stir in rice wine vinegar, sugar and salt. Allow rice to cool to room temperature.
- Lay out a nori sheet on a bamboo rolling mat with the smooth side down. Spread 1⁄4 of the rice evenly across the nori sheet, leaving a 1-inch strip uncovered at the top.
- Layer 1⁄4 of the veggies across the lower half of the rice.
- Use the mat to tightly roll up the nori, pressing gently. Seal with a bit of water.
- Slice roll into rounds using a sharp knife. Repeat process with remaining ingredients.
- Serve with gluten-free tamari or coconut aminos for dipping.
You can get creative and add in your favorite gluten-free proteins and veggies like baked tofu, mango and cucumber. Making sushi at home gives you control over ingredients and saves money over dining out.
Key takeaways
- Look for raw rolls wrapped simply in rice and nori.
- Ask about gluten in sauces, flavorings and fried items.
- Request gluten-free substitutions when needed.
- Making your own sushi is an affordable option with total control.
- With the right modifications, you can enjoy delicious gluten-free sushi.
Conclusion
Eating gluten-free doesn’t mean giving up your sushi enjoyment. By choosing simple rolls focused on veggies and raw fish, you can easily avoid gluten. Ask lots of questions when dining out and don’t be afraid to make special requests. Look for tamari, gluten-free soy sauce and other wheat-free swaps. Making sushi at home can be an affordable and fun option too. With just a few considerations, you can continue to enjoy delicious gluten-free sushi meals.
