Thai cuisine is gaining popularity worldwide for its distinct aromatic flavors and spices. However, for people with celiac disease or gluten sensitivity, navigating Thai food can be tricky because many traditional dishes contain gluten. The good news is that Thai cuisine has plenty of naturally gluten-free options to choose from. Here’s an overview of what Thai foods have no gluten and tips for eating gluten-free when dining out or cooking Thai food at home.
Naturally Gluten-Free Thai Foods
Many traditional Thai ingredients and dishes are naturally gluten-free. Here are some of the most common gluten-free foods found in Thai cuisine:
Rice
Rice is a staple ingredient in Thai cooking, used in everything from curries to noodle dishes. Plain white and brown rice are gluten-free. Rice noodles made from rice flour and water are also gluten-free.
Meat
Meats like chicken, beef, pork, and seafood are naturally gluten-free. They are used in many Thai stir-fries, curries, and soups.
Vegetables
All fresh vegetables are gluten-free. Common gluten-free veggies in Thai food include bean sprouts, broccoli, cabbage, carrots, celery, eggplant, mushrooms, peppers, snow peas, spinach, tomatoes and more.
Fruits
Fresh fruits are a gluten-free staple. Pineapple, mangoes, oranges, lychees and coconuts are often used.
Herbs, Spices & Seasonings
Thai food gets its signature flavor from herbs and spices like lemongrass, ginger, galangal, turmeric, basil, cilantro, chili peppers, garlic, shallots, lime juice and fish sauce. All fresh herbs, spices, and seasonings are gluten-free.
Stocks & Broths
Stocks and broths made from gluten-free ingredients are fine. Chicken, beef, and vegetable stocks are naturally gluten-free. Check labels for additives if buying pre-made.
Oils
Cooking oils like peanut, coconut, sesame, and rice bran oil are gluten-free.
Curries
Thai curries are made with curry paste and coconut milk, both naturally gluten-free ingredients. Red, green, yellow and massaman curries are all gluten-free.
Salads
Thai salads made from fresh vegetables, herbs, rice or meat/seafood and seasoned with lime juice, fish sauce, garlic and chili are gluten-free. Examples include som tam (green papaya salad), larb (meat salad), and nam tok (grilled meat salad).
Stir-Fries
Meat or seafood stir-fried with rice or fresh vegetables and seasoned with fish sauce, soy sauce, oyster sauce and spices are gluten-free. Try pad thai, pad see ew or any other stir-fried noodle dish made with 100% rice noodles.
Soups
Most broth-based Thai soups are gluten-free. Tom yum soup and tom kha gai (coconut soup) are naturally gluten-free. Just check that noodle or dumpling ingredients are gluten-free.
Coconut Milk
Coconut milk is a staple ingredient in Thai curries, soups and stir-fries. Plain coconut milk and coconut cream are gluten-free. Watch out for additives in canned varieties.
Vinegars & Sauces
Gluten-free vinegars include rice vinegar and distilled white vinegar. Naturally gluten-free sauces include fish sauce, soy sauce, and oyster sauce. Check that tamari contains no wheat.
Dipping Sauces
Thai dipping sauces like nam prik (chili sauce), plum sauce and peanut sauce are typically gluten-free when made from naturally gluten-free ingredients.
Thai Foods That May Contain Gluten
While many parts of Thai cuisine are naturally gluten-free, there are some ingredients and menu items that commonly contain gluten. Here’s what to look out for:
Soy Sauce
Traditional soy sauce contains wheat. Always verify that gluten-free tamari is used, not regular soy sauce.
Noodles & Dumplings
Fresh rice noodles and wrappers are gluten-free. But wheat flour is often added to dried noodles, egg noodles, dumpling wrappers, and wonton skins. Check ingredients.
Breaded Items
Dishes that are battered and fried like spring rolls, crab rangoon and fish cakes may be dusted with flour. Request plain versions without the breading.
Sauces & Condiments
Thai sauces like plum sauce, sweet chili sauce and duck sauce often contain soy sauce as an ingredient, which means they can have gluten. Always check labels.
Thickeners
Cornstarch and arrowroot are gluten-free thickeners, but some Thai dishes may use wheat-based thickeners like wheat flour or cream. Ask if unsure.
Marinades & Spice Mixes
Restaurant marinades and pre-made spice mixes may contain unexpected sources of gluten like soy sauce, wheat flour or malt vinegar. Ask about all ingredients.
Stocks & Broths
Some restaurant broths are made from wheat-based dashi rather than pure meat or vegetables. Opt for soups marked gluten-free to be safe.
flavorings
Added flavorings like teriyaki sauce, malt vinegar and artificial flavor often contain gluten. Opt for dishes flavored with herbs and spices instead.
Cross-Contamination
Even gluten-free Thai dishes may pick up traces of gluten during processing or cooking in shared work spaces. The highest risk is with fried items.
Tips for Ordering Gluten-Free Thai Food at Restaurants
Dining out on Thai food when you are avoiding gluten does require some extra care and planning. Here are some tips to make the process safer and easier:
Research the Menu in Advance
If a restaurant has a website, look over the menu first to identify naturally gluten-free dishes. You can also call ahead to ask questions if needed.
Explain Your Needs
Tell your server you need fully gluten-free meal options, not just items that are made without wheat. Stress that it is due to an allergy or sensitivity.
Ask Detailed Questions
Inquire about specific ingredients, preparation methods, possibility of cross-contamination, whether gluten-free soy sauce is used, etc. Leave no stone unturned.
Choose Naturally Gluten-Free Dishes
Stick to food that is gluten-free in its whole form, like grilled meats, stir-fried vegetables or Thai salads. Avoid all fried items.
Request Sauces & Dressings on the Side
Ask for any sauces, dipping sauces or salad dressings to be served on the side so you can review ingredients and portion your own.
Skip the Noodles
Opt for rice or go noodle-free if you have concerns about whether noodles may contain wheat or be cross-contaminated.
Watch Out for Added Flavors
Steer clear of menu items with added flavor from teriyaki, malt vinegar or artificial flavors, which could contain hidden gluten sources.
Stick to Beverages You Know Are Safe
Drink plain tea, coffee, soda or water. Skip beer and sake, which contain gluten.
Thank the Staff
Kindly thank your server and the chef for accommodating your gluten-free needs. This positive feedback helps improve menus.
Gluten-Free Thai Recipes to Make at Home
Cooking authentic Thai food at home lets you control all the ingredients for a gluten-free meal. Here are some naturally gluten-free Thai recipes worth trying:
Pad Thai
The popular sweet-and-sour noodle dish can be made gluten-free with 100% rice noodles, chicken, shrimp, eggs, tofu and a homemade pad thai sauce of fish sauce, lime, palm sugar and chili.
Green Papaya Salad
Spicy-sour som tam salad is a classic Thai street food made from shredded green papaya, tomatoes, lime juice, fish sauce, chili and peanuts.
Tom Kha Gai
This comforting coconut milk soup infused with galangal, lemongrass and kaffir lime leaves can be made gluten-free with chicken, shrimp or vegetables.
Thai Basil Chicken
Wok-fried chicken with bell peppers, onions and plenty of Thai basil, served over rice. Use gluten-free tamari instead of soy sauce.
Thai Yellow Curry
An easy homemade curry with chicken or vegetables in a rich, fragrant yellow curry coconut sauce. Serve over jasmine rice.
Grilled Shrimp Skewers
Marinated shrimp grilled on sticks make perfect gluten-free appetizers. Pair with a peanut dipping sauce.
Thai Cucumber Salad
Cool cucumbers mixed with red onions, cilantro, chilies and a sweet vinegar dressing balance rich Thai food.
Thai Iced Tea
Brew black tea with star anise, cinnamon, cloves and orange blossom water, then sweeten with sugar and serve over ice. A perfect gluten-free beverage.
Gluten-Free Thai Ingredients to Stock at Home
Having some essential Thai ingredients on hand makes spontaneously cooking gluten-free Thai food simpler. Here are some key pantry basics to stock:
Rice & Rice Noodles
Keep white, brown and sticky rice varieties on hand, along with rice noodles and rice paper wrappers for spring rolls.
Coconut Milk
Canned coconut milk and coconut cream are used in many Thai curries, soups and stir-fries. Opt for BPA-free cans if possible.
Thai Curry Paste
Red, green and yellow Thai curry pastes add instant flavor. Choose brands without wheat, soy sauce or additives.
Fish Sauce
Made from fermented anchovies, fish sauce adds signature salty umami depth to Thai dishes.
Soy Sauces
Keep a gluten-free tamari along with regular soy sauce, which is fine for flavoring stir-fries.
Fresh Herbs & Spices
Grow Thai basil, cilantro and chilies if possible. Lemongrass, galangal and kaffir lime leaves are also very useful.
Thai Chili Sauces
Sriracha and nam prik are versatile table condiments. Check no wheat, soy sauce or malt vinegar added.
Palm Sugar
This natural sugar made from palm sap adds sweetness to Thai stir-fries, noodles, and dipping sauces.
Rice Vinegar
For making tangy salad dressings and dipping sauces. Choose plain rice vinegar, not seasoned rice wine vinegar.
Thai Eggplants
Small green Thai eggplants are common in curries. Regular eggplant or baby eggplants also work.
Is Thai Food Gluten-Free? The Takeaway
Many traditional Thai dishes and ingredients are naturally gluten-free, including stir-fries, curries, grilled meats, rice and fresh vegetables. With some modifications like using tamari instead of soy sauce and subbing 100% rice noodles for wheat noodles, most Thai food can easily be made gluten-free. When dining out, be sure to thoroughly question your server to avoid hidden sources of gluten in sauces, flavorings or cross-contamination. With the right homemade recipes and precautions, you can enjoy authentic, flavorful Thai cuisine while following a gluten-free diet.
