Gluten free diets are becoming increasingly popular, with more and more people looking to avoid gluten for health or dietary reasons. For those following a gluten free diet, tacos can seem off limits due to the potential for gluten exposure from taco shells. Fortunately, there are a variety of gluten free taco shell options available, from corn tortillas to specially formulated gluten free flour tortillas. This article will explore the various store-bought and homemade taco shell choices for those looking to enjoy tacos while avoiding gluten.
What is gluten and why do some people need to avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause a range of gastrointestinal and other symptoms, so following a strict lifelong gluten free diet is required. Others avoid gluten due to a wheat allergy or for perceived health benefits of a gluten free diet. Whatever the reason for following a gluten free diet, tacos can seem off limits without the right taco shells.
Corn tortillas
Corn tortillas make an easy gluten free taco shell option. Since corn does not contain gluten, plain corn tortillas are naturally gluten free. Look for brands of corn tortillas that are certified gluten free to be extra safe. Some corn tortilla options include:
- Mission Corn Tortillas
- Food For Life Corn Tortillas
- Calidad Corn Tortillas
- Trader Joe’s Corn Tortillas
To make taco shells, simply warm corn tortillas in the microwave or oven until pliable, then drape over taco holders or in a taco press to shape into taco shells. Holding the folded shells in place for a minute helps them retain their shape once cooled. Microwaving or frying for a crispy shell is optional.
Specially Formulated Gluten Free Flour Tortillas
Thanks to increased demand, several brands now offer gluten free flour tortillas made with a blend of gluten free flours and starches, such as brown rice flour, potato starch and tapioca starch. Gluten free flour tortillas can be shaped into taco shells just like regular flour tortillas. Some gluten free flour tortilla options include:
- Mission Gluten Free Tortillas
- Tumaro’s Gluten Free Tortillas
- La Tortilla Factory Gluten Free Tortillas
- Siete Foods Almond Flour Tortillas
Be sure to thoroughly check labels to confirm these tortillas are certified gluten free and produced in a gluten free facility. As with corn tortillas, warm briefly to soften before molding into taco shells.
Lettuce Wraps
Large lettuce leaves also make a handy gluten free taco shell substitution. Simply fill leaves of butter lettuce, iceberg lettuce or cabbage with your favorite taco fillings. Romaine lettuce leaves and endive leaves also work well. While not as sturdy as taco shells, lettuce wraps are naturally gluten free and provide a healthy, low carb taco vessel.
Homemade Gluten Free Taco Shells
For the ultimate in customization, you can also try making homemade gluten free taco shells using cassava, almond or coconut flour. Recipes abound online. Most recipes involve combining the gluten free flour with water or milk and other binders like eggs or xanthan gum to form a pliable dough. The dough can then be rolled out very thin and draped over taco holders to form the shells before baking until crispy. Homemade shells may take more time, but allow you to control the ingredients.
Which Store-Bought Brands are Safest?
When selecting a packaged brand of taco shells marked “gluten free”, check where the item is produced. Brands produced in a dedicated gluten free facility are safest for those with celiac disease or wheat allergy, as there is no risk of cross-contamination from gluten-containing grains. Be aware that some brands of gluten free taco shells share facilities with wheat-based foods and rely on thorough cleaning to reduce gluten exposure rather than having entirely separate facilities. Read labels carefully and contact manufacturers with any questions.
Safest Gluten Free Taco Shell Brands
- Siete Foods (produced in a gluten free facility)
- Mission Gluten Free (produced in a dedicated gluten free facility)
- Mi Rancho Corn Tortillas (gluten free facility)
- Utz yellow corn taco shells (gluten free facility)
Potentially Risky Gluten Free Taco Shell Brands
- Old El Paso (not produced in a gluten free facility)
- Ortega (shares equipment with wheat-based foods)
- Trader Joe’s (cleaned equipment shared with gluten items)
Are Soft Taco Shells or Hard Taco Shells Better?
Most gluten free taco shells available are of the hard, crispy variety that can crack or crumble when filled. Some brands offer soft taco shells that are more pliable and flexible when filled while still being conveniently shaped for eating by hand. Soft gluten free taco shells include:
- Calidad Soft Corn Tortillas
- Mission Soft Taco Homestyle Tortillas, Gluten Free
- Tumaro’s 8″ Soft Gluten Free Tortillas
The type of taco shell comes down to personal preference. Hard shells provide a satisfying crunch but are more prone to breaking compared to soft shells. Soft shells make it easier to pile on fillings without cracking but lack the crispy texture. Soft shells are generally more authentic to traditional Mexican street tacos as well. Thankfully, most of the brands of gluten free hard taco shells also offer a soft taco version to provide options.
Are Store-Bought Hard Shells Fried in Gluten Containing Oil?
Some mass-market brands of crispy taco shells likely fry their shells in vegetable oil along with wheat-based tortilla chips, posing a risk of gluten cross-contact. Higher quality brands typically list their oil ingredients and protocols however:
| Brand | Oil Used |
|---|---|
| Mission | Expeller pressed canola or safflower oil |
| Calidad | Non-GMO expeller pressed sunflower, safflower or non-hydrogenated canola oil |
| Siete Foods | Avocado oil |
| Trader Joe’s | Sunflower oil |
As long as the brand states their gluten free shells are fried in designated gluten free fryers in a dedicated facility, the risk of contamination appears low. Best to contact manufacturers directly if concerned.
What About Street Taco Stands and Mexican Restaurants?
When dining out at taco trucks, taquerias and Mexican restaurants, extra precautions need to be taken to ensure gluten free status. Just because a menu states corn tortillas are available does not guarantee safety from cross-contact as facilities likely fry wheat-based and corn foods in the same oil. Those with celiac especially need to inquire about dedicated fryers. Soft corn tortillas may pose less risk than the fried hard shells if made fresh on site. Lettuce wraps are also handy for street tacos to further reduce uncertainty.
Conclusion
Enjoying gluten free tacos is possible with the range of corn, lettuce and specially made gluten free flour taco shell options now available. Just be vigilant about reading labels to confirm gluten free status and purity of ingredients. When in doubt, stick to soft corn tortillas or lettuce shells made fresh on site for best gluten avoidance at restaurants. With some adaptations, gluten free eaters don’t have to miss out on taco night.
