Gluten-Free Prepared Foods

Many soups contain wheat flour as a thickener, noodles, or barley as an ingredient. Some soups are naturally GF — always check the label carefully.

It depends. Traditional ramen noodles are made from wheat, but certified gluten-free rice or other GF noodle versions exist.

It depends. Although gnocchi is potato-based, most traditional gnocchi also contains wheat flour, so standard versions are not gluten-free.

It depends. Falafel is chickpea-based and can be gluten-free, but many recipes add wheat flour as a binder and fryers are often shared.

No. Standard mozzarella sticks are breaded in wheat flour or breadcrumbs and fried in shared oil, so they contain gluten.

It depends. Corn tortilla chips are gluten-free, but restaurant nachos risk flour-based cheese sauce, toppings, and shared fryers.

Yes. Guacamole is made from avocado and fresh ingredients and is naturally gluten-free. Check pre-made tubs and serve with GF chips.

It depends. Beans are gluten-free, but some refried beans add wheat-based ingredients or share equipment — check the label.

No. Tempura batter is made from wheat flour, so traditional tempura contains gluten and is fried in shared oil.

No. Most dumplings, potstickers, and wontons use wheat-flour wrappers and contain gluten. Some use rice wrappers — confirm before eating.

It depends. Pho uses gluten-free rice noodles, but the broth, sauces (hoisin), and add-ins can contain gluten — confirm at the restaurant.

It depends. Corn-tortilla enchiladas can be gluten-free, but flour tortillas and flour-thickened sauces make many enchiladas unsafe.

It depends. Rice is gluten-free, but fried rice is usually made with soy sauce (which contains wheat) and cooked on shared surfaces.

It depends. Pure melted cheese is gluten-free, but many restaurant quesos are thickened with wheat flour or contain beer — check the recipe.

No. Standard chicken nuggets are breaded in wheat flour and fried in shared oil, so they contain gluten. Certified gluten-free nuggets exist.

No. Onion rings are battered or breaded in wheat flour and fried in shared oil, so they contain gluten.

It depends. Pad Thai uses gluten-free rice noodles, but the sauce often contains soy/fish/oyster sauce with wheat — confirm at the restaurant.

No. Egg roll wrappers are made from wheat flour, so traditional egg rolls contain gluten and are fried in shared oil.

No. Fried calamari is coated in wheat flour and fried in shared oil, so it contains gluten. Grilled calamari can be gluten-free.

No. Corn dog batter combines cornmeal with wheat flour, so standard corn dogs contain gluten. Gluten-free corn dogs exist.

Yes. Potatoes are naturally gluten-free, so mashed potatoes are usually safe — but check instant flakes and the gravy.

No. Battered fish is coated in wheat flour and fried in shared oil, so traditional fish and chips contain gluten.

No. Pot pie has a wheat-flour crust and a flour-thickened filling, so standard pot pie contains gluten. Gluten-free pot pies exist.

No. Quiche is baked in a wheat-flour pastry crust, so standard quiche contains gluten. Crustless quiche/frittata is gluten-free.

It depends. The meat and tzatziki can be gluten-free, but gyros are served in wheat pita and the meat may contain wheat fillers.

It depends. Some tater tots (like Ore-Ida) are gluten-free, but others add wheat flour and restaurants use shared fryers.

It depends. The meat and mashed-potato topping can be gluten-free, but the gravy/filling is often thickened with wheat flour.

No. Most crab cakes are bound with breadcrumbs or crackers, so standard crab cakes contain gluten. Gluten-free versions are easy to make.

No. Wontons are wrapped in wheat dough, and the broth often contains soy sauce, so wonton soup contains gluten.

Yes. Coleslaw is cabbage in a mayo or vinegar dressing and is usually gluten-free — just check the dressing.

Yes. Potato salad is potatoes in a mayo or vinegar dressing and is usually gluten-free — check the dressing and add-ins.

Yes. Deviled eggs are eggs, mayonnaise, and mustard and are naturally gluten-free — just check the mustard and any garnishes.

It depends. Grilled fish on corn tortillas can be gluten-free, but battered/fried fish and flour tortillas contain gluten.

It depends. Raw fish and rice are gluten-free, but most poke sauces use soy sauce (wheat) and some toppings contain gluten.

Yes. Tuna salad (tuna, mayo, celery) is naturally gluten-free — just check the relish/seasonings and skip the bread or crackers.

Yes. Chicken salad (chicken, mayo, add-ins) is naturally gluten-free — check the mayo/seasonings and skip bread or crackers.

Yes. A frittata is an egg dish with no crust, so it is naturally gluten-free — just confirm no flour is added and check the fillings.