For those with celiac disease or gluten sensitivity, finding tasty gluten-free snacks can be a challenge. Crispbreads are a popular option, as they provide crunch and fiber. But with so many varieties on the market, how do you know which ones are actually gluten-free?
What is a Crispbread?
A crispbread is a flat, dry baked bread product. Traditional crispbreads originated in Scandinavia and were made from rye or whole wheat. Today’s crispbreads are produced from a variety of grains and flours. They come in many flavors, from original to rosemary and olive oil.
Crispbreads have a long shelf life thanks to their low moisture content. They are a versatile option for snacking, or to use as a crunchy base for toppings like cheese or hummus. Most brands of crispbreads contain some type of whole grain flour. This gives them a decent amount of fiber per serving.
What Makes a Crispbread Gluten-Free?
For a crispbread to be considered gluten-free, it must be made without any ingredients containing gluten. Gluten is a protein found in wheat, barley and rye. Oats are also naturally gluten-free but are often contaminated with gluten during processing.
According to the FDA, foods labeled “gluten-free” must contain less than 20 parts per million of gluten. This trace amount is generally considered safe for most people with celiac disease or non-celiac gluten sensitivity.
Brands making gluten-free crispbreads use flours from grains and starches that do not contain gluten. Some examples include:
– Rice flour
– Corn flour
– Buckwheat flour
– Quinoa flour
– Amaranth flour
– Cassava flour
– Flaxseed meal
– Sorghum flour
Beans, legumes and nut flours may also be used. Aside from the flour, gluten-free crispbreads should not contain any other ingredients with gluten. This includes malt extract, brewer’s yeast and wheat starch.
Are Some Oats Gluten-Free?
Oats themselves do not naturally contain gluten. However, most oats become cross-contaminated with gluten grains during growing and processing. For this reason, anyone following a gluten-free diet should generally avoid oats unless they are certified gluten-free.
The gluten-free labeling of oats remains controversial. In some countries like Canada, oats can be labeled gluten-free. In other regions, including the European Union, oats require further processing to be considered gluten-free.
There are a handful of brands producing oats that are free from gluten cross-contamination. These use dedicated equipment and facilities to prevent contact with gluten grains. If you see a crispbread made with certified gluten-free oats, it should be safe from gluten if you are not highly sensitive.
10 Top Gluten-Free Crispbread Brands
If you’re looking for gluten-free crispbreads, here are 10 top brands to consider:
1. Glutino
Glutino is one of the most widely available gluten-free brands. They offer several gluten-free crispbread varieties:
– Original
– Multigrain
– Sesame
– Rosemary & Olive Oil
Glutino crispbreads are made with a blend of rice flour, potato starch and maize flour. They are certified gluten-free to less than 5 ppm.
2. Katz
Katz offers gluten-free crispbreads in original, whole grain and cinnamon flavor. They are made with corn flour, rice flour, buckwheat flour and sorghum flour.
3. Lundberg
Lundberg makes both brown rice and gluten-free rice chip crispbreads. The brown rice crispbreads contain oats, so avoid those if you are gluten-free. Their plain rice crispbreads are gluten-free.
4. Mary’s Gone Crackers
Mary’s Gone Crackers has a range of gluten-free crispbreads, including original, black pepper and super seed. They are made with brown rice, quinoa, flax seeds and other gluten-free whole grains.
5. Mediterra
Mediterra focuses on Mediterranean-inspired gluten-free products. Their savory crispbreads come in three gluten-free varieties:
– Original
– Roasted Garlic & Olive Oil
– Basil & Tomato
6. Mi-Del
Mi-Del is an Australian brand offering several gluten-free crispbread flavors:
– Original
– 4 Seeds & Grains
– Pizza
– Olive Oil & Fine Herbs
They are made with tapioca flour, buckwheat flour, potato flour and seeds.
7. Nature’s Path
Nature’s Path, known for their gluten-free cereals and granola, also makes crispy rice gluten-free crispbreads. Varieties include original and apple cinnamon.
8. Orgran
Orgran is another Australian gluten-free brand. Their crispbreads come in falafel, pizza and roasted garlic flavors. They are made from corn, buckwheat, rice, tapioca and seeds.
9. Ostro Organic
Ostro Organic’s crispbreads are non-GMO and vegan. Gluten-free varieties include original, tomato basil and curry flavors. They are made from organic rice and ancient grains like sorghum, amaranth, quinoa and millet.
10. RW Garcia
RW Garcia makes their gluten-free crispbreads with stone ground corn. They come in yellow corn, blue corn and chili flavors.
What to Look for When Buying Gluten-Free Crispbreads
When evaluating crispbread brands for gluten-free suitability, here are some key things to look for on labels:
– Gluten-Free certification from GFCO, Certified Gluten-Free or another certifying body. This ensures the product contains less than 20ppm gluten.
– Absence of any wheat, barley, rye or oats in the ingredients list, unless the oats are certified gluten-free.
– No malt, malt flavoring or malt extract in ingredients.
– No mention of shared equipment or facilities on packaging. Shared lines increase risk of gluten cross-contact.
– Look for grains like corn, rice, buckwheat, amaranth, quinoa. These signal gluten-free friendly flours are used.
– “May contain wheat” warnings. These indicate risk of gluten exposure from manufacturing.
Gluten-free watchdog organizations like Celiac.com maintain lists of gluten-free certified products. Checking their databases can help verify if a crispbread is considered gluten-free or not. When in doubt, contact the manufacturer.
Nutrition Profile of Gluten-Free Crispbreads
Here is a nutritional comparison of some popular gluten-free crispbread brands:
| Brand | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|
| Glutino Multigrain | 130 | 24g | 3g | 3g |
| Katz Gluten Free | 110 | 22g | 3g | 2g |
| Lundberg Plain Rice | 110 | 23g | 1g | 2g |
| Mary’s Gone Crackers Original | 120 | 18g | 3g | 3g |
| Mi-Del 4 Seed & Grain | 123 | 20g | 3g | 3g |
| Orgran Falafel | 114 | 19g | 3g | 3g |
| Ostro Superseed | 120 | 19g | 4g | 4g |
| RW Garcia Blue Corn | 110 | 22g | 3g | 2g |
As you can see, most gluten-free crispbreads provide 20-25g of carbs per serving. Fiber content ranges from 1-4g per serving. They also contain 2-4g of plant-based protein.
Calorie wise, most brands of gluten-free crispbread range between 110-130 calories per serving. This makes them a lighter snacking option compared to crackers or pita chips.
Health Benefits of Gluten-Free Crispbreads
Here are some of the top nutrients and health benefits that gluten-free crispbreads can provide:
– Fiber – Most contain at least 3 grams of fiber per serving for digestive and heart health. Look for crispbreads with seeds and whole grains to get even more fiber.
– Whole grains – Corn, buckwheat, brown rice and quinoa contain energizing complex carbs and nutrients lacking in refined grains.
– Protein – With 2-4 grams of plant protein per serving, gluten-free crispbreads can help boost intake of protein on vegetarian or vegan diets.
– Lower in carbs – Most gluten-free crispbreads have fewer carbs per serving compared to gluten-containing crackers, bread or chips.
– Versatile – Crispbreads make great substitutes for bread with toppings like avocado, nut butter and hummus.
– Low glycemic index – The combo of fiber and whole grains gives most crispbreads a low glycemic load compared to other carb-based snacks. This helps control blood sugar.
– No cholesterol – Gluten-free crispbreads are naturally cholesterol free and low in saturated fat.
– Portable – Thanks to their low moisture content, crispbreads won’t spoil easily when brought along for travel, lunch or hiking.
Potential Drawbacks of Gluten-Free Crispbreads
While gluten-free crispbreads can be part of a healthy diet, there are a few potential cons to consider:
– Higher sodium – Gluten-free crispbreads rely on more sodium for flavor and food safety. Some can be high in sodium if you eat multiple pieces.
– Higher cost – Specialty gluten-free products almost always come with a higher price tag compared to conventional options with gluten.
– High glycemic index – Some gluten-free crispbreads made with white rice flour can spike blood sugar quickly despite their low carb counts.
– Allergens – Corn, rice, buckwheat and seeds used in gluten-free crispbreads are all potential allergens to be aware of.
– Processing – Heavily processed gluten-free bread products tend to be lower in nutrients and fiber compared to their whole food base ingredients.
To get the most benefits from gluten-free crispbreads, consume them in moderation as part of an overall healthy and balanced diet. Be sure to pair them with protein sources and produce for balanced nutrition.
Tips for Picking and Using Gluten-Free Crispbreads
Here are some helpful tips for choosing and enjoying gluten-free crispbreads:
– Check the expiration or best by date and pick crispbreads with the furthest out dates for maximum freshness and shelf life.
– Look for extra fiber from whole grains, seeds, legumes and vegetables in the ingredient list.
– Compare sodium levels and choose lower sodium options whenever possible.
– Store opened crispbread packages in airtight containers to help extend their shelf life and prevent staleness.
– To retain crispness, store crispbreads in a dry area like the pantry instead of the refrigerator or freezer.
– Use gluten-free crispbreads to scoop up dips, nut butters, chutneys or cottage cheese.
– Top them with sliced deli meat, hard boiled egg, smoked salmon or avocado as an easy high protein snack or mini-meal.
– Enjoy gluten-free crispbreads on their own as a low calorie, handheld snack.
– Crumble them on top of salads for some gluten-free crouton crunch.
– Use rolled or crushed crispbreads as a gluten-free breading for chicken, fish or veggie fritters.
With so many tasty options, gluten-free crispbreads can make it easy to enjoy the crunch you crave without the gluten. Try out some of the top brands and get creative with healthy toppings and recipes. Just be sure to check labels carefully and look for reputable gluten-free certifications when shopping.
Frequently Asked Questions
Here are answers to some common questions about gluten-free crispbreads:
Are rice cakes gluten-free?
Plain rice cakes made from just rice are gluten-free. But flavored rice cakes may contain gluten, so you need to read labels carefully.
Are corn thins gluten-free?
Yes, corn thins made from just corn are safe for gluten-free diets. Popular brands of corn thins like Lundberg and Mary’s Gone Crackers are certified gluten-free.
Can you make homemade gluten-free crispbread?
Yes, there are recipes online for making crispy gluten-free crackers or flatbreads at home with allergen-free whole grain flours. This lets you control ingredients.
Do you need to toast or cook gluten-free crispbreads?
No, most commercial crispbreads are pre-baked and ready to enjoy straight out of the package. Toasting or heating them briefly can help revive crispness as needed.
What can you use instead of gluten-free crispbreads?
Other crunchy gluten-free substitutes include flax or corn tortilla chips, gluten-free pretzels, popcorn, seed crackers, or sliced vegetables.
The Bottom Line
Gluten-free crispbreads provide a tasty way to get fiber, whole grains and satisfaction from snacking when you are avoiding gluten. Brands like Glutino, Katz, Lundberg and Mary’s Gone Crackers offer gluten-free certified crispbreads in a range of flavors. Look for extra nutrition from seeds, legumes and ancient grains in the ingredients. Pair gluten-free crispbreads with nutritious toppings and enjoy their satisfying crunch as part of an overall balanced diet without gluten.
