You may be surprised to learn that many of the options on a Chinese takeaway menu are naturally gluten-free; this post will highlight what they are and provide tips on ordering gluten-free Chinese food!

What Gluten-Free Chinese Food Can I Eat?

By www.anyonita-nibbles.co.uk

The gluten-free diet is often categorised by foods you can't eat, but if you're in the mood for a takeaway or planning to visit a restaruant, you'll need this handy list of gluten-free Chinese foods that you can eat! Please be advised:

Every Chinese restuarant or takeaway will differ and one dish that is gluten-free in one restaurant may not be gluten-free in another. Please use this list as a guide only. Double check with the staff before ordering your food.

Gluten-Free Chinese Food Options

These foods are likely to always be gluten-free at any restaurant or takeaway you visit:

Boiled and fried rice (all varieties)
Rice noodle dishes
Prawn crackers (if not fried in a contaminated fryer)
Stir-fried dishes prepared without soy sauce
Chicken and sweetcorn soup
Eggdrop soup
Vegetable and bean curd soup
Dim Sum (when made with rice flour wrappers and not traditional wonton wrappers)
Spare ribs in honey or barbecue sauce
Peking/crispy duck without the pancakes
Roast belly pork
Most meat and vegetable dishes eg. beef with broccoli (so long as the meat is not battered and the sauce is gluten free)
Omelette dishes

Gluten-Free Chinese Food to Avoid

Don't forget that soy sauce contains gluten and other popular Chinese sauces such as oyster sauce and hoisin sauce are often made with soy sauce, so these are unsuitable as well. Fortune cookies and spring rolls also contain wheat unless otherwise stated.

Cross Contamination at Chinese Restaurants

Even when following the above suggestions, there are always things to watch out for. The biggest thing to be careful of when eating gluten-free at restaurants is cross contamination. Many establishments make a token gesture of offering gluten-free menus but if the food is made in the same containers or oil as gluten food, cross contamination is likely and could leave you feeling just as rough as if you had eaten a meal containing gluten.

If you see fried foods on a gluten-free menu in any restaurant, ask the server:

1. If the food is coated in flour prior to frying. If it is not, it may be safe to eat. If it is, confirm that the flour is gluten-free flour. Common gluten-free flours for deep-frying are: potato starch, corn flour, rice flour and besan flour.
2. If the food is dipped in breadcrumbs. If it is not, it may be safe to eat. If it is, confirm that the breadcrumbs are gluten-free and that they are made from gluten-free bread. You'll also want to ensure that the food isn't coated in flour before the breadcrumbs are added.
3. If the food is fried in the same oil as gluten-containing foods. If it is not, it may be safe to eat. If it is, you are likely to be cross contaminated and should avoid eating it.

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If you liked this information, you may want to check out my Coeliac Info filled with tips for transitioning to a gluten-free lifestyle.

Make Gluten-Free Chinese Food at Home

The only way to be 100 percent sure you won't get glutened is to make your own gluten-free Chinese food at home. I was surprised to learn just how easy it is to make gluten-free prawn toast! you'll love this easy recipe and will make it time and time again.

Easy gluten-free orange chicken is another family favourite that can be whipped up in a matter of minutes at home. You can even make delicious better than takeaway gluten-free beef with broccoli at home, too!