Gluten-free recipes

Many dishes from around the world are naturally gluten-free, and a few smart swaps cover the rest. Because hidden gluten is common in sauces and packaged foods, always check labels, especially for soy sauce, stock, spice blends and oats. If you cook for someone with celiac disease, be careful about cross-contact too.

Common questions

Is soy sauce gluten-free?

Most regular soy sauce is brewed with wheat, so it isn't gluten-free. Tamari is often made without wheat, and several brands sell soy sauce labeled gluten-free, but always check the label because some tamari contains wheat. Coconut aminos is another wheat-free alternative with a sweeter flavor. Oyster, hoisin and teriyaki sauces often contain wheat too.

What common ingredients have hidden gluten?

Watch out for soy sauce, stock cubes and bouillon, some spice blends and seasoning packets, gravy mixes, malt vinegar, beer, breadcrumbs, flour tortillas, couscous, many sausages and imitation crab. Oats are often contaminated with wheat unless labeled certified gluten-free. Product formulas change, so read labels every time.

What are quick gluten-free dinners?

Rice bowls with tamari, corn tortilla tacos, rice noodle stir-fries, steak or salmon with potatoes, frittatas, chicken curry with rice, and chili with beans are naturally gluten-free when made with certified products. Gluten-free pasta also works for most pasta recipes. Use cornstarch instead of flour to thicken sauces.

How do I avoid cross-contact when cooking gluten-free?

For people with celiac disease, even small amounts matter. Use clean pans, utensils, cutting boards and colanders, and avoid shared toasters. Keep separate condiment jars so crumbs don't get in, and prepare gluten-free food first. Store gluten-free flours and products separately and clearly labeled.