Gluten Free Chinese Food: What To Order In Restaurants

Chinese food is a global treasure. Spicy kung pao chicken, savory dumplings, fluffy fried rice – it’s a flavor explosion waiting to happen. But for gluten-free people, that delicious explosion can come with a side of worry. Is there gluten-free Chinese food? Soy sauce for example is a staple in Chinese cuisine and is usually made with wheat. There’s hidden gluten in many Chinese sauces and it can hide in unexpected places on your plate. So here I am to answer the question: Is Chinese food gluten-free? Are there gluten-free Chinese dishes available? And what must be done to make your visit to the restaurant celiac-safe?

Be cautious when ordering appetizers and main courses at Chinese restaurants. Many popular Chinese dishes contain wheat-derived ingredients that could trigger gluten exposure.

Famous Chinese rice dishes like fried rice and rice noodle dishes are usually made with soy sauce, which contains wheat. Soy sauce is also commonly added to many Chinese meat, seafood, and vegetable dishes.

When ordering appetizers or main courses at a Chinese restaurant, ask your server if the dish is gluten-free before ordering. Certain dishes labeled as “chicken fried rice” or “sweet and sour chicken” may contain gluten from wheat-derived sauces and breading.

Instead, opt for simple and straightforward dishes like these options:

• Steamed vegetables (ask about any added sauces)
• Grilled or roasted meats (without any marinade or basting sauces)
• Potato or rice dishes (as long as no soy sauce or dressing is added)
• Egg dishes like omelets (if no batter-fried items are included)

While there aren’t many guaranteed gluten-free appetizers at most Chinese restaurants (due to hidden gluten and the prevalence of wheat-based soy sauce), here are some options with a higher likelihood of being gluten-free:

• Edamame: Steamed soybeans are naturally gluten-free and a healthy, protein-packed starter.
• Steamed Vegetables (like baby bok choy or broccoli): These are naturally gluten-free, but always double-check with the staff if they are stir-fried in a sauce containing soy sauce.
• Spring Rolls (if made with rice paper): Traditionally, spring rolls are made with wheat flour wrappers. However, some restaurants might offer a version made with rice paper, which is gluten-free. Always inquire about the wrapper type before ordering.

Avoidance List:

• Dumplings: The wrappers for dumplings are typically made with wheat flour.
• Wontons: Similar to dumplings, wontons have wheat flour wrappers.
• Scallion Pancakes: These savory pancakes are made with wheat flour dough.
• Anything deep-fried: Deep-frying batters often contain wheat flour.
• Sauces: Soy sauce is a major flavor component in Chinese cuisine, and it often contains wheat. Be wary of dipping sauces and marinades.

• Steamed or Grilled Fish: Opt for simply seasoned fish like salmon, cod, or snapper. Avoid dishes with sweet and sour sauces or breading.
• Stir-Fried Protein: Request stir-fried chicken, shrimp, or tofu with vegetables. Ask for no sauce or a gluten-free soy sauce substitute like tamari.

• Vegetables: Steamed vegetables like broccoli, snow peas, baby bok choy, or green beans are naturally gluten-free. Double-check that the veggies are not cooked in a sauce.

• Soups (Proceed with Caution): Clear broth soups without thickeners or noodles might be safe. Avoid hot and sour soup (thickened with wheat flour) and chicken noodle soup.

Dishes to Avoid:

• Anything Deep-Fried: Deep-frying batters typically contain wheat flour. This includes favorites like sweet and sour pork, kung pao chicken (unless specifically marked gluten-free), and sesame chicken.
• Noodle Dishes: Wheat flour is the main ingredient in most Chinese noodles, including lo mein, pad thai, and chow mein.
• Moo Shu Dishes: Moo shu pork and chicken typically come wrapped in wheat flour pancakes.
• Sauces & Marinades: Soy sauce is a major culprit, but other sauces and marinades can also contain wheat flour thickeners. Be wary of dishes with thick, brown sauces.
• Dumplings & Wontons: The wrappers typically contain wheat flour.

Luckily there are plenty of options when you do have a craving for Chinese food and are gluten-free. These restaurants have got you covered by taking extra caution in preparing dishes.

1. P.F. Chang’s: Known for its extensive gluten-free menu, P.F. Chang’s offers a variety of gluten-free Chinese dishes, including appetizers, entrees, and desserts. They take extra precautions to avoid cross-contamination, ensuring a safe dining experience for those with gluten intolerance.
2. Pei Wei Asian Kitchen: A fast-casual spin-off of P.F. Chang’s, Pei Wei provides a selection of gluten-free Chinese food on their menu. They feature gluten-free sauces and rice noodle dishes that cater to those with gluten-free needs.
3. Big Bowl: Big Bowl is known for its fresh, authentic Asian cuisine, with a strong emphasis on using quality ingredients and offering customizable dishes. They provide a variety of gluten-free options, making it a solid choice for those not eating gluten.

Navigating gluten-free dining at Chinese restaurants doesn’t have to be daunting. With a bit of preparation and knowledge, you can enjoy a wide array of delicious gluten-free Chinese dishes. Stick to naturally gluten-free options like steamed vegetables, rice dishes, and protein-based entrees without sauces. Always inquire about gluten-free soy sauce and request dishes to be prepared without wheat-containing ingredients. Avoid breaded or fried foods and be cautious with sauces and marinades that may contain gluten. Remember to communicate your dietary needs clearly to the staff to ensure a safe and enjoyable dining experience. With these tips, you can savor the flavors of Chinese cuisine while maintaining your gluten-free lifestyle.