Chinese cuisine is incredibly diverse, with dishes that vary greatly by region. This means there are many naturally gluten-free options to choose from when dining at a Chinese restaurant or cooking Chinese food at home. However, it’s important to be aware that some common ingredients in Chinese cooking do contain gluten. By learning what to look out for and how to modify certain dishes, you can enjoy all your favorite Chinese foods on a gluten-free diet.
What is gluten?
Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, fatigue, headaches and more. The only treatment for celiac disease is to completely avoid all sources of gluten. People with non-celiac gluten sensitivity may be able to tolerate small amounts of gluten, but symptoms often improve significantly on a strict gluten-free diet.
Common sources of gluten in Chinese cuisine
Here are some of the most common sources of gluten found in Chinese cooking:
Soy sauce
Traditional soy sauce is brewed from wheat and soybeans, making it off limits on a gluten-free diet. Some soy sauces may also be thickened with wheat flour.
Hoisin sauce
This thick sauce used in dishes like Peking duck contains wheat flour.
Oyster sauce
Many brands add wheat flour to thicken the sauce.
Rice wine
Rice wine, known as miàojiǔ, is often used in stir fries and braised dishes. However, it may be processed with wheat flour.
Dumpling wrappers
Wrappers for dumplings like potstickers and dim sum contain wheat flour.
Soba noodles
While buckwheat soba noodles are gluten-free, many restaurants serve them contaminated with wheat flour.
Teriyaki sauce
Store-bought teriyaki sauce typically contains soy sauce, making it off limits.
Fillings thickened with cornstarch
Some meat or vegetable fillings may be thickened with regular cornstarch instead of potato or tapioca starch.
Battered and fried dishes
The batter used on fried dishes like General Tso’s chicken often contains wheat flour.
Thickening agents
Some sauces and stir fries may be thickened with wheat-based ingredients.
Naturally gluten-free menu items
Despite the potential pitfalls, there are still many delicious gluten-free options at Chinese restaurants. Here are some of the safest menu items:
Steamed dishes
Get anything steamed, like fish, dumplings, chicken, shrimp or vegetables. These dishes don’t require potentially glutenous sauces or batter.
Stir fries
Order a stir fry made with gluten-free ingredients and request it without soy sauce or other questionable sauces.
Congee
This savory rice porridge is naturally gluten-free. Add gluten-free toppings like shredded chicken, eggs, scallions, pickled vegetables or chili oil.
Spring rolls
Rice paper spring rolls can be filled with pork, shrimp, vegetables and herbs. Avoid peanut sauce, which may contain wheat flour.
Hot pots
These communal pots of broth for dipping meat and veggies are gluten-free. Use rice noodles instead of wheat noodles.
Buddha’s delight
This vegetable and tofu dish is safe if avoiding soy sauce.
Egg drop soup
A simple soup of eggs whisked into broth is naturally gluten-free.
Wonton soup
The wontons are usually filled with pork and shrimp, while the broth is gluten-free.
Chicken, beef or shrimp with broccoli
These dishes make tasty gluten-free meals when avoiding thickened sauces.
Ingredients to request
When ordering Chinese food, there are several ingredient swaps you can make to avoid gluten:
Gluten-free soy sauce
Bring your own soy sauce made without wheat or ask if the restaurant has it available. Tamari is a gluten-free soy sauce alternative.
Rice wine vinegar
Use this instead of rice wine, which may contain gluten.
Arrowroot, tapioca or potato starch
Request these approved thickening agents instead of regular cornstarch, which could be contaminated.
Rice noodles or rice paper
Opt for these gluten-free noodle and wrapper choices.
Dishes to modify
With a few adjustments, you can make typically glutenous menu items safe:
Fried rice
Ask for fresh rice and oil instead of pre-made rice, which is likely cooked in shared equipment. Also ensure no soy sauce is added.
Eggrolls
Request rice paper wrappers instead of wheat-based ones. Use gluten-free duck or plum sauce for dipping.
Dumplings
Have dumplings steamed instead of fried to avoid the likely wheat-containing batter. Pick fillings like minced pork, shrimp or veggies.
Beef with broccoli
Ensure this dish is thickened with arrowroot or cornstarch instead of wheat-based ingredients.
Orange chicken
Breaded and fried orange chicken likely contains gluten. Ask for steamed or grilled chicken instead.
Cashew chicken
Verify this dish uses arrowroot, tapioca or potato starch instead of regular cornstarch for thickening.
Chow mein
Chow mein noodles contain wheat. Substitute rice noodles or steamed vegetables instead.
Gluten awareness when dining out
Cross-contamination is a concern when eating Chinese food with gluten. Here are some tips for dining out safely:
- Verify ingredients with your server and ask about their preparation practices.
- Ensure separate, clean utensils and cookware are used to prepare your meal.
- Request new oil for frying instead of shared, potentially contaminated oil.
- Ask for sauces and condiments to be served on the side.
- Check that soy sauce has not already been added to fried rice or other dishes.
- Request wheat-free wrappers if ordering dumplings or spring rolls.
- Inspect dishes when served to you to check for breaded toppings or unexpected sauces.
Being assertive with your requests is key to ensuring your meal is safely prepared. Consider calling ahead to discuss your needs if dining at a new restaurant.
Gluten-free Chinese dishes to cook at home
Cooking classic Chinese dishes at home allows you complete control over ingredients. Here are some naturally gluten-free recipes worth trying:
Buddha’s delight
This veggie-packed stir fry is naturally gluten-free. Load it up with Chinese mushrooms, tofu puffs, cabbage, carrots, snow peas and bean sprouts.
Beef and broccoli
Sauté tender beef and crisp broccoli with garlic, ginger and rice wine vinegar for a gluten-free takeout fake-out.
Pork potstickers
Make your own steamed potstickers at home with ground pork and napa cabbage wrapped in round gyoza or rice paper wrappers.
Kung pao chicken
Wok-fry chicken, peanuts, bell peppers, onions, garlic and chili peppers for a spicy gluten-free meal.
Egg drop soup
Simply whisk eggs into hot gluten-free chicken or veggie broth for an easy, comforting soup.
Shrimp fried rice
Cook fluffy rice in gluten-free tamari for flavor. Toss in shrimp, peas, carrots and eggs.
Mongolian beef
Sear beef in oil and make a flavorful sauce with rice wine vinegar, tamari, garlic, ginger and scallions.
Hot and sour soup
Simmer broth with bamboo shoots, mushrooms, tofu and vinegar for a nourishing soup.
Tips for cooking gluten-free Chinese food
Follow these tips to prepare Chinese meals at home minus the gluten:
- Use rice, tapioca or potato starch instead of regular cornstarch to thicken sauces and stir fries.
- Flavor dishes with rice wine vinegar rather than potentially glutenous rice wine.
- Look for naturally gluten-free sauces like chickpea bean paste and fermented black bean sauce.
- Opt for tamari instead of soy sauce and verify hoisin and oyster sauces are gluten-free.
- Choose rice noodles, rice wrappers and 100% buckwheat soba noodles.
- Prepare dumpling fillings with ground meat, pork, shrimp, chicken, or vegetable combinations.
- Use round gyoza, rice paper or lettuce wraps for gluten-free dumplings.
- Stir fry meats and veggies in oil instead of deep frying in potentially contaminated batter.
- Flavor dishes with fresh garlic, ginger and chili peppers instead of sauces.
- Garnish finished gluten-free dishes with sliced scallions, sesame seeds and chopped peanuts.
Gluten-free Chinese grocery shopping list
Shopping at an Asian grocery store offers many gluten-free ingredients to recreate Chinese dishes at home. Here are some items to look for:
Proteins:
- Chicken breast or thighs
- Pork tenderloin or shoulder
- Flank steak
- Shrimp
- Firm tofu
Produce:
- Bok choy
- Chinese broccoli
- Water chestnuts
- Bean sprouts
- Baby corn
- Shiitake mushrooms
- Ginger
- Garlic
- Chilies
- Scallions
Rice and grains:
- White rice
- Jasmine rice
- Brown rice
- Rice noodles
- 100% buckwheat soba noodles
Condiments and sauces:
- Gluten-free oyster sauce
- Gluten-free hoisin
- Rice wine vinegar
- Sesame oil
- Tamari
- Fermented bean paste
- Chili oil
Wrappers:
- Rice paper
- Gyoza wrappers
- Wonton wrappers
- Egg roll wrappers
When buying any packaged products, diligently read labels and check for gluten-containing ingredients. With these gluten-free substitutions and Chinese staples on hand, you can whip up all your favorite takeout recipes.
Common questions about gluten-free Chinese food
Here are answers to some frequently asked questions about eating gluten-free at Chinese restaurants or cooking Chinese food at home:
Is rice gluten-free?
Yes, all plain rice and rice products are naturally gluten-free. This includes white rice, brown rice, sticky rice, rice noodles, rice paper, rice vinegar and sake.
Are wontons gluten-free?
Wonton wrappers are typically made with wheat flour and are not gluten-free. However, you can make wontons with gluten-free rice paper or gyoza wrappers. The filling inside wontons is usually gluten-free.
Is General Tso’s chicken gluten-free?
Most Chinese restaurants bread and fry General Tso’s chicken, making it not gluten-free. But you can create this dish by baking chicken instead of frying and using cornstarch or potato starch to thicken the sauce.
Can you eat potstickers on a gluten-free diet?
Potstickers are safe to eat if you ensure the wrappers are made of rice flour instead of wheat. You can even find pre-made gluten-free potstickers in the freezer section of some grocery stores.
Is oyster sauce gluten-free?
Some oyster sauce brands contain wheat, while others are naturally gluten-free. Check labels carefully or look for gluten-free oyster sauce made without wheat.
Are crab rangoon gluten-free?
The wonton wrappers used to make crab rangoon usually contain gluten. But you can make gluten-free crab rangoon at home with rice paper wrappers.
Can you eat egg rolls on a gluten-free diet?
Egg roll wrappers are typically not gluten-free. But rice paper wrappers make a good substitute for homemade gluten-free egg rolls.
Conclusion
Following a gluten-free diet doesn’t mean you have to give up your favorite Chinese foods. Explore naturally gluten-free menu items like steamed dumplings, stir fries, congee and egg drop soup when dining out. Request gluten-free substitutions like rice noodles instead of wheat. At home, cook Chinese classics using gluten-free ingredients. With some adjustments, you can still enjoy the flavors of Chinese cuisine while avoiding gluten.
