Explore Asian Cuisine – Gluten-Free
Asian cuisine has been a staple in the culinary world for centuries. However, in recent years, it has become one of the most popular cuisines globally. With its unique flavors, fresh ingredients, and diverse cooking techniques, Asian cuisine has captured the attention of food lovers worldwide.
Abundant with rice, vegetables, seafood, and tofu, Asian cuisine, can be a healthful choice when following a gluten-free diet. However, there are some things you’ll need to be cautious of. Many traditional Asian dishes are made with wheat-based ingredients, such as soy sauce, noodles, and dumplings. Fortunately, there are now excellent substitutes for these gluten-containing ingredients. Simple swaps can ensure these dishes are safely gluten-free.
Here are three things to pay attention to:
1. Soy sauce
Soy sauce, a staple in many Asian dishes, traditionally contains wheat, therefore it is not gluten-free. However, tamari soy sauce provides the same taste and consistency as traditional soy sauce and is now widely available from a variety of well-known brands.
You can choose from a selection of GFCO-certified gluten-free soy sauce for:
Other popular Asian sauces like Garlic & Ginger, Sweet Chili, Oyster Sauce, Teriyaki, Sweet & Sour, Orange Sauce, and more are also available in a gluten-free version including these GFCO-certified products:
Tam’s
2. Noodles, such as ramen (curly) and udon (straight), are often made with wheat flour and are not suitable for those on a gluten-free diet. However, gluten-free versions of these popular noodles are now widely available from many brands, using rice, edamame, and other unique ingredients. Find a variety of GFCO–certified gluten-free noodles from the following brands:
Long Kow
3. Dumplings, such as gyoza and potstickers, are often made with wheat-based wrappers. Or breaded in panko breadcrumbs that are not gluten-free. Fortunately, gluten-free options are available. You can find these alternatives that are GFCO-certified gluten-free:
Make It GF – Dumpling wrappers & Dumplings
Gyoza Keikaku – Gyoza
SHIRAKIKU – Gyoza
UMAUMA – Gyoza
Feel Good Foods – Potstickers and egg rolls
Aleia’s Gluten Free Food – Panko
Kikkoman – Panko
Who among us does not miss the convenience of a ramen soup packet or cup? Many brands are offering easy-to-make Asian-inspired grab-and-go options, and meal kits so that you can enjoy the flavors without the hassle. Here are a few that have earned GFCO certification:
Kikkoman – noodle kits with sauce
Oma’s Own – noodle cups
Miracle Noodle Kitchen – ready-to-eat meals
Kenmin Foods – noodle kit
Mountain House – noodle kit
Saffron Road – ready-to-eat & frozen meals
Asian grocery stores can provide a plethora of options for the gluten-free shopper and often are a more affordable shopping alternative. However, it is important to be aware there is a lack of awareness and understanding of gluten-free diets in some Asian cultures. When choosing a packaged product produced in Asia, choosing a product that is GFCO-certified gluten-free is always your safest choice.
If you need more inspiration to get cooking, many of the brands listed above feature recipes on their website. Kikkoman, a well-loved brand who donated 11 pallets of meal kits to the GIG Cares food insecurity effort in December 2022, has pages and pages of gluten-free recipes available here.
If you prefer dining out at an Asian restaurant, it is possible but may come with its challenges. Be sure to call ahead to ensure that gluten-free ingredients/sauces are used, and the gluten-free standard is understood, particularly the avoidance of cross-contact.
For a delicious, convenient, and safe gluten-free dining experience, a wonderful place to go is Bibibop Asian Grill, a GFFS Validated Gluten-Free Safe Spot with 52 locations (and growing!). Bibibop offers healthy, affordable Asian food. You can build your own bowl, every option on their menu is gluten-free. Search for a location near you, at gffs.org/safe-spots/.
Want to learn more about Asian cuisine? We cover more details in these articles on Korean and Thai cuisine.
gluten.org/2022/03/07/gluten-free-korean-cuisine/
gluten.org/2021/08/15/exploring-thai-cuisine-on-a-gluten-free-diet/