Chinese Food that is Gluten Free: 5 Great Recommendations for Gluten-Free Chinese Food Options

Is there Chinese food that is gluten free? Hey there, chefs and food lovers!

Today, we’re going to talk about something very important: Chinese food that is gluten-free.

As a chef and a food journalist, I have had many customers and friends ask me for recommendations on where to find gluten-free Chinese food.

I know firsthand how challenging it can be to find delicious Chinese dishes that are free from gluten, which is why I’m excited to share my knowledge with you.

In this article, we’ll explore tips for ordering gluten-free Chinese food, what dishes to avoid, and some of the best gluten-free Chinese restaurant options.

I created this content to help people who are gluten intolerant or have celiac disease to enjoy Chinese cuisine without worrying about gluten.

So, let’s get started!

chinese food that is gluten free

Chinese Food that is Gluten Free

As a chef and a food journalist, I understand how challenging it can be to find gluten-free Chinese food options.

Chinese cuisine is known for its flavorful sauces, noodles, and dumplings, which often contain gluten.

However, with a little research and knowledge, you can find plenty of delicious gluten-free Chinese dishes to enjoy.

Here are some of my top recommendations for gluten-free Chinese food options:

Rice and Rice Noodles:

Rice is a staple in Chinese cuisine and is gluten-free. Rice noodles, which are often used in soups and stir-fries, are also gluten-free.

Simply Prepared Meats and Vegetables with Tamari Soy Sauce:

Tamari soy sauce is made without wheat and is a great gluten-free alternative to regular soy sauce.

You can enjoy simple dishes like stir-fried vegetables and meats with Tamari soy sauce.

Soba or Glass Noodles:

Soba noodles are made from buckwheat flour and are gluten-free.

Glass noodles, also known as cellophane noodles, are made from mung bean starch and are also gluten-free.

Bring your own soy sauce:

If you’re dining out, consider bringing your own gluten-free soy sauce to ensure that you can enjoy your favorite Chinese dishes without gluten.

Be aware of dark sauces:

Dark sauces like hoisin sauce and oyster sauce often contain gluten.

Be sure to ask your server about the ingredients in these sauces before ordering.

These gluten-free Chinese food options are perfect for anyone with gluten intolerance or celiac disease.

By incorporating these tips and tricks, you can still enjoy the delicious flavors of Chinese cuisine without compromising your health.

But, as with any dietary change, it’s important to consult with your doctor or a registered dietitian before making any significant changes to your diet.

Additionally, it’s always a good idea to communicate your dietary needs with your server when dining out to avoid any potential cross-contamination.

I hope these tips help you enjoy gluten-free Chinese cuisine to the fullest!

Tips for Ordering Gluten-free Chinese Food

Ordering gluten-free Chinese food can be a bit tricky, but with some helpful tips, you can make sure you enjoy your meal without any worry.

Here are some tips that I have found to be helpful when ordering gluten-free Chinese food:

  • Communicate your needs clearly: Make sure to communicate clearly to the server or chef that you need a gluten-free meal.
  • Use simple language, and don’t be afraid to ask questions about specific ingredients.
  • Check the sauce: Many Chinese dishes are prepared with sauces that contain gluten.
  • So, it’s important to ask the server or chef about the ingredients in the sauce.
  • If you’re unsure, it’s best to avoid it.
  • Stick to simple dishes: Simple dishes like steamed rice, grilled chicken, and vegetables are often safe options for gluten-free eaters.
  • Avoid deep-fried dishes: Many Chinese dishes are deep-fried, and the batter often contains wheat flour.
  • So, it’s best to avoid deep-fried dishes altogether.
  • Order from a trusted restaurant: Find a Chinese restaurant that has a good reputation for catering to gluten-free customers.

You can check online reviews or ask for recommendations from friends and family.

By following these tips, you can enjoy gluten-free Chinese food without any worries.

Remember, it’s always better to be safe than sorry when it comes to your health.

Anyone who is looking to enjoy Chinese food without gluten will benefit from these tips.


There you have it, my fellow chefs and foodies – a comprehensive guide to Chinese food that is gluten-free.

I hope this article has provided you with valuable tips and insights on how to navigate Chinese menus while staying true to your gluten-free diet.

Remember, it’s always important to communicate your dietary restrictions with the server and to ask questions about the ingredients in the dishes you are interested in.

Whether you are eating out or cooking at home, there are plenty of gluten-free Chinese food options to enjoy.

So go ahead and satisfy your Chinese food cravings without the worry of gluten!

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