Oreo cookies are a beloved snack for many people. With their creamy filling sandwiched between two chocolate wafers, they are the perfect treat to enjoy with milk, incorporate into desserts, or eat on their own. However, for those who follow a gluten-free diet, the classic Oreo isn’t an option as it contains wheat. Thankfully, Oreo has created several gluten-free varieties that are just as tasty as the original.
What Makes Oreos Not Gluten-Free?
Gluten is a protein found in wheat, barley, and rye. Most traditional Oreo cookies contain wheat flour, which gives them their signature taste and texture but also means they are not gluten-free. Specifically, the creamy filling and chocolate wafers contain gluten from wheat flour as a main ingredient.
For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response in the body and causes issues such as abdominal pain, bloating, and fatigue. That’s why it’s essential for people who are gluten-intolerant or have celiac disease to avoid Oreo’s original cookies and opt for a gluten-free variety instead.
Gluten-Free Oreo Varieties
The good news is that Oreo offers several cookies that are free from gluten ingredients:
Gluten Free Original
Oreo’s Gluten Free Original version uses rice flour instead of wheat flour, making it safe for people with celiac disease or gluten intolerance. It has a similar taste and texture to the classic Oreo we all know and love.
Double Stuf Gluten Free
For those who love extra filling, the Double Stuf Gluten Free Oreo takes the original gluten-free version and adds more sweet creme filling between the two cookies. It provides that indulgent, Oreo experience without the gluten.
Mega Stuf Gluten Free
Taking things up another notch is the Mega Stuf Gluten Free Oreo. True to its name, it contains even more creamy filling than the Double Stuf variety. It’s the most stuffed gluten-free Oreo you can get!
Thins Gluten Free
Oreo Thins Gluten Free are crispy cookies made with rice flour that are thinner than regular Oreos. This variety offers portion control while still satisfying your Oreo craving if you need to avoid gluten.
Mint Gluten Free
For a refreshing twist, try Oreo’s Mint Gluten Free cookies. They feature the classic gluten-free Oreo taste infused with natural mint flavor creme.
Golden Oreo Gluten Free
Golden Oreo Gluten Free cookies provide that beloved Oreo flavor in a vanilla-flavored creme and golden chocolate wafers. Like the other gluten-free options, they are made without wheat.
Chocolate Candy Bar Gluten Free
Oreo’s Chocolate Candy Bar Gluten Free variety infuses chocolate cookie wafers with mini chocolate chips and rich, chocolate creme filling. They offer pure chocolate bliss without gluten.
Caramel Coconut Gluten Free
For a tropical twist, Caramel Coconut Gluten Free Oreos feature sweet caramel creme sandwiched between vanilla wafers rolled in coconut. They capture that perfect caramel coconut flavor in a gluten-free treat.
Chocolate Peanut Butter Pie Gluten Free
Chocolate and peanut butter lovers will enjoy Oreo’s Chocolate Peanut Butter Pie Gluten Free cookies. They contain chocolate cookie wafers, peanut butter creme, and fudge creme, providing the taste of a chocolate peanut butter pie in each bite.
Finding Gluten-Free Oreos
Gluten-free Oreo varieties are now widely available at most major grocery stores and mass retailers that carry Oreo cookies. They are typically stocked alongside regular Oreos in the cookie or bakery aisle.
You can also find many gluten-free Oreo options online from retailers like Amazon, Walmart, and Target. Oreo’s website has a store locator that allows you to search for nearby stores carrying gluten-free options.
Some tips for finding gluten-free Oreos include:
- Look for the distinct gluten-free labeling on the packaging
- Check the ingredients list and nutrition label to verify the cookies are made without wheat
- Ask customer service if you don’t see gluten-free Oreos on the shelf
- Call ahead to ask if your local store carries gluten-free varieties before shopping
- Buy online for easy home delivery if you can’t find them in stores near you
Are All Oreo Products Gluten-Free?
It’s important to note that while Oreo offers several gluten-free cookie varieties, not all Oreo products are gluten-free. Some examples of Oreo offerings that contain gluten include:
- Regular Oreos (contain wheat flour)
- Limited-edition seasonal flavors (may contain wheat flour)
- Oreo Thins (made with wheat flour)
- Oreo truffles and other baked Oreo desserts
- Oreo crusts, pie shells, and mixes
- Candy bars like Oreo chocolate and Oreo cookies & creme
Always carefully read the label and ingredients before purchasing and consuming any Oreo product if you need to avoid gluten. Do not assume an item is gluten-free because of the Oreo brand name alone.
Are Gluten-Free Oreos Safe for Celiacs?
According to Oreo’s manufacturer Nabisco, their gluten-free Oreo products contain less than 20 parts per million of gluten. This meets the FDA’s standards for labeling items as “gluten-free.” Products with less than 20 ppm of gluten are generally considered safe for most people with celiac disease.
However, it’s important to note that gluten-free is never 100% gluten-free. Trace amounts of gluten from cross-contamination can sometimes be present even in products labeled gluten-free. The amount is small enough to be tolerable for most celiacs but could potentially affect extremely sensitive individuals.
Whether you have celiac disease or not, it’s always wise to watch carefully for symptoms any time you introduce a new gluten-free food like Oreos into your diet. You know your body best. If you react negatively, discontinue eating the product. Speak to your doctor if you have any concerns about trying gluten-free Oreos with celiac disease.
Nutrition Facts for Gluten-Free Oreos
Oreo’s gluten-free cookies provide a tasty treat for those with gluten intolerance, but are they healthy? Let’s look at the nutrition facts:
| Serving Size | 3 cookies (35g) |
|---|---|
| Calories | 140 |
| Total Fat | 5g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 105mg |
| Total Carbohydrate | 24g |
| Dietary Fiber | 0g |
| Total Sugars | 14g |
| Protein | 1g |
As you can see, gluten-free Oreos are high in sugar with 14g per serving, which is about 3.5 teaspoons worth. They lack fiber and protein. So while gluten-free Oreos can be an occasional treat if you miss the taste, they should not be a daily snack option.
Healthier Oreo Alternatives
For those managing celiac disease or eating gluten-free, Oreo cookies made without wheat can help satisfy a sweet craving or snack attack. However, there are even healthier alternatives you can try too:
- Gluten-Free Oatmeal Cookies: Swap processed cookies for homemade oatmeal cookies using gluten-free oats, nut butter, and dried fruit.
- Gluten-Free Protein Bars: Look for protein bars made with gluten-free whole food ingredients like nuts and dried fruit for more nutrition.
- Fruit and Yogurt Parfaits: Layer gluten-free granola with vanilla yogurt and fresh berries for a naturally sweet treat.
- Apple Slices with Peanut Butter: Dip crisp apple slices into creamy peanut or almond butter for protein.
- Trail Mix: Create your own trail mix with nuts, seeds, coconut flakes, and dark chocolate chips.
- Popcorn: Air pop some corn and sprinkle on nutritional yeast and sea salt for a savory, low-calorie snack.
If you do opt for gluten-free Oreos, be mindful of portion sizes. Stick to the serving size instead of overindulging to keep your sugar and calorie intake in check.
Baking with Gluten-Free Oreos
Beyond simply eating them as is, one of the best parts of Oreos is transforming them into delicious desserts and baked goods. Thankfully, you can still bake with gluten-free Oreos too!
Here are some gluten-free Oreo recipes to try:
Gluten-Free Oreo Cheesecake
Crush up gluten-free Oreos to make a crunchy crust, then fill it with smooth, creamy cheesecake filling infused with Oreo pieces for a gluten-free dessert everyone will love.
Gluten-Free Oreo Ice Cream Cake
For a cool cake, make layers of ice cream and crushed gluten-free Oreos. Freeze the cake for an icy, decadent gluten-free treat.
Gluten-Free Oreo Balls
Roll crushed gluten-free Oreos together with cream cheese and chocolate to form bite-sized truffle balls for the perfect party snack or gift.
Gluten-Free Oreo Milkshake
Blend vanilla ice cream, milk, and gluten-free Oreo pieces for an indulgent milkshake. Top with whipped cream and a gluten-free Oreo cookie.
Let your imagination run wild coming up with Oreo creations! Just be sure to use certified gluten-free Oreo varieties.
Conclusion
Thanks to Oreo’s gluten-free varieties, cookie lovers with celiac disease or gluten intolerance can still enjoy the classic cookie taste. Just double check that you are purchasing a gluten-free version and watch for possible cross-contamination.
While gluten-free Oreos can make an occasional fun snack, balance them out with healthier gluten-free options too. And get creative baking tasty gluten-free Oreo desserts to share!
