Best Gluten Free Chinese Food: Recipes & Dining Tips (2024)

Are you looking for delicious gluten free Chinese food recipes?

If yes, then you've come to the right place. This article contains some of the best gluten free Chinese dishes you'll ever eat.

Chinese cuisine has become very popular over the years. It offers a wide variety of flavors and ingredients. There are also many health benefits associated with Chinese food.

But if you have celiac disease or an intolerance to gluten, you may be wondering what Chinese food is gluten free?

This article covers common ingredients in Chinese food that may contain gluten, tips for eating gluten free at Chinese restaurants, and 15 of the best gluten free Chinese food recipes to make at home!

Keep reading for more information or use the Table of Contents below to jump to the section of your choice.


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The gluten-free guide below is based on personal experience and research. Always be sure to discuss any medical changes with your doctor for your personal medical needs.Additionally, this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting,but you can find ithere.

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Ingredients to Watch Out For:

When ordering Chinese food at a restaurant, there are a few items to watch out for as they typically contain gluten. Either stay away from these items altogether, or ensure that the restaurant has a gluten free version.

soy sauce

Soy sauce is, unfortunately, an item that typically contains fermented wheat and thus, contains gluten. Instead, look for tamari or gluten free soy sauce.

Learn more about soy sauce and gluten free substitutes in this post.

brown sauce

Brown sauce is a popular flavor enhancer in restaurant Chinese food–especially stir fry or beef & broccoli. This popular sauce typically contains soy sauce (which has wheat), so avoid any items made with brown sauce unless it is specifically gluten free.

fried items

Fried items are typically coated in a wheat-based flour. However, some restaurants will use rice flour or cornstarch. If you verify that the recipe uses a gluten free batter, be sure that the restaurant uses a dedicated gluten free fryer for these items.


The noodles typically used for lo mein or chow mein are wheat based. Either stay away from noodle dishes, or verify that a gluten free noodle is being used.

If making your own Chinese food at home, check out these noodle options.

The good news is, if you are wanting to make your own gluten free Chinese food at home, there are SO many delicious options and you can substitute just about any ingredient to make it gluten free!

Eating Gluten Free at Chinese Restaurants

When going out to a Chinese restaurant on a gluten free diet, here are a few questions you may be wondering:

What Chinese food is gluten-free?

Unfortunately, there is not a clear cut answer to this question. Produce, rice, meat, and seafood are all naturally gluten free. However, many of the sauces and flavorings in Chinese cooking commonly contain gluten and this will vary by restaurant.

When ordering Chinese food, be sure to ask questions (like the ones in this guide to eating out gluten free) and stay away from the foods to watch out for listed above unless it has been verified to be gluten free.

Is most Chinese food gluten-free?

While there are many Chinese food options that are gluten free; unfortunately the amount of options at specific restaurants for individuals with celiac disease will vary greatly.

What can celiacs eat from Chinese restaurants?

Your safest bet if you go out to a restaurant that doesn’t clearly identify specific items as gluten free is to order items that are steamed (such as steamed seafood, veggies, and rice) and avoid anything with a dark sauce.

Best Gluten Free Chinese Food Recipes to Make at Home

These are some of the BEST recipes for homemade Asian food that you are absolutely sure to love! Not only are all of these recipe gluten free, but there are gluten free vegan Chinese food recipes as well.

Plus, making them at home with gluten-free ingredients can give you the safety and assurance that the meal meets your dietary needs.

Gluten Free Chinese Soups and Appetizers

These gluten free Chinese appetizers and soups are so delicious, they're definitely sure to please!

Simple Edamame Salad

This simple and easy Edamame Salad Recipe is quick to throw together and makes the perfect start to a homemade Chinese meal.

Easy Egg Drop Soup

Egg group soup couldn’t be easier to make yourself! You can prepare this take out favorite at home with this super simple recipe.

Gluten Free Steamed Bun Recipe

This gluten free steamed bun recipe is steamed to soft and fluffy perfection after being shaped around a flavorful and savory meat filling.

Vegan Miso Soup Gluten Free

If you’ve been looking for a way to make miso soup gluten free, then look no further!

This Vegan Miso Soup can be enjoyed all year long as a starter or a complete meal. It's light, healthy and packed with umami flavors. It requires 5 ingredients and will be on your table in 15 minutes!

Be sure to use gluten-free miso paste, you can see my top choices for gluten free miso here.

Hot and Sour Soup

If you’ve been wondering: is hot and sour soup gluten free? Often it’s not, but you can totally make it gluten free at home!

The classic hot and sour soup that is so popular at Chinese restaurants is a quick, easy soup to make yourself! It tastes so good, you'll have a hard time stopping at one bowl.

Gluten Free Chinese Main Dishes

These options for main dishes contain some of your favorite takeout options as some more classic dishes as well.

Gluten Free Sesame Chicken Recipe

This Sesame Chicken is gluten-free, but you'd never know it by the taste OR texture. Great for the whole family - Gluten-free or not!

Keto Kung Pao Chicken

Better than take-out! This Keto Kung Pao Chicken is low-carb & gluten-free with all the sweet, spicy, & salty flavors you love.

Best Gluten Free Chinese Food: Recipes & Dining Tips (8)

Get the full recipe for Gluten Free Kung Pao Chicken here.

Healthy Orange Chicken

This healthy orange chicken is such an easy and flavor packed dish that tastes even better than takeout. Be sure to use gluten-free soy sauce or tamari and serve it over rice or quinoa and a side of veggies for a balanced weeknight meal!

Beef & Egg Over Rice

This hearty and delicious beef and egg over rice recipe is a traditional Chinese recipe that is so easy it only takes about 10 minutes to put together! This must-try recipe is seriously the perfect weeknight dinner. Just be sure to use gluten-free soy sauce or tamari!

Gluten Free Chinese Side Dishes and Chinese Sauces

These gluten free side dishes and sauces will elevate your meal to perfection!

Easy Gluten Free Fried Rice

This gluten free chicken fried rice is simple and easy to make–and a great way to use up leftovers! Even faster than takeout, this dish is sure to please the whole family.

Best Gluten Free Chinese Food: Recipes & Dining Tips (11)

Get the full recipe for Easy Chicken Fried Rice here.

Gluten Free Sweet and Sour Sauce Recipe

If you’re looking for a delicious recipe for homemade gluten free sweet and sour sauce, this one is it! The best part is that it uses ingredients you likely already have at home making this one easy sauce to whip up.

Air Fried Spring Rolls

Egg roll wrappers may not be gluten free, but rice paper is! These vermicelli and vegetable filled spring rolls are gluten free, vegan and delicious. It takes less than 10 minute to cook in an air fryer.

Vegetable Lo Mein

You can have this side dish on the table in 10 minutes! A quick & easy 10-Minute Gluten-Free Vegetable Lo Mein recipe that's better than Chinese take-out, is vegan, and allergy-free! Great for dinner and perfect for using as healthy leftover lunches!

Gluten Free Chinese Desserts

These gluten free dessert recipes will take your gluten free Chinese food to the next level!

Mango Cream Mochi

This recipe for Mango Cream Mochi is a delicious sweet frozen treat with a taste of the tropics. It features a chewy glutinous rice skin and an aromatic, creamy mango filling.

(and yes! Glutinous rice is gluten free!)

Black Sesame Dessert Soup

Soup for dessert? Yes! Black sesame soup is a sweet and creamy Chinese recipe that is quick & simple to make. With nutty overtones, this easy black sesame soup is a dessert with a complex depth of flavor.

This 3-ingredient traditional Chinese tong sui is naturally vegan, gluten-free, delicious & very nutritious.

Did you love this post on the best Gluten Free Chinese food options?

Then be sure to share it on social media or Pinterest using the social sharing buttons below. Also--comment and let me know which one of these delicious dishes are you going to try first!

Other gluten free posts you will love:

  • Gluten Free Guide to Sushi
  • Best Gluten Free Mochi to Buy
  • The Best Gluten Free Ramen Noodles
  • Best Gluten Free No Bake Dessert Recipes
Best Gluten Free Chinese Food: Recipes & Dining Tips (17)

Best Gluten Free Chinese Food: Recipes & Dining Tips

Best Gluten Free Chinese Food: Recipes & Dining Tips (2024)


What Chinese dishes are usually gluten-free? ›

  • Chinese Dining: Gluten-Free.
  • Steamed Chicken/Shrimp or Seafood: Chicken, shrimp, or seafood usually steamed with.
  • Egg Drop Soup: Beaten eggs in boiled chicken broth with condiments (pepper, scallions)
  • Fried Rice: White rice, egg, scallions, carrots, and usually meat, pork, or tofu.

What is the most ordered Chinese food dish? ›

Popular Chinese Dishes. General Tso Chicken – According to Grubhub, this sweet fried chicken dish is the most popular Chinese food in America. It's also unhealthy, considering that it is deep-fried and the recipe demands tons of sugar.

Do dumplings have gluten in them? ›

Dumplings (especially Chinese ones) are usually wrapped in a wheat dough. If you are gluten-free, be cautious; the dough used for making crystal shrimp dumplings (har gow) contains wheat starch in addition to tapioca flour. The batter used to make rice noodle rolls (cheong fun) sometimes contain wheat starch too.

What Chinese takeaway sauces are gluten-free? ›

Unless you're absolutely certain you're being understood by the restaurant staff, avoid any brown sauces because they may include soy sauce. Instead, ask for a white sauce made with cornstarch. Many Asian restaurants will use gluten-free soy sauce to make your food if you request it.

What kind of Chinese noodles are gluten-free? ›

  • Rice Noodles. Yes, most rice noodles are gluten-free because they contain rice flour and water, although as always, please check the ingredients, just in case. ...
  • Soba Noodles. Warning! ...
  • Shirataki Noodles. Shirataki noodles are made from konjac starch, a Japanese root vegetable. ...
  • Kelp Noodles. ...
  • Brown Rice Noodles.

Can you eat Chinese if gluten-free? ›

Hoisin sauce, oyster sauce, soy sauce and wheat noodles all contain gluten and should be avoided. Noodles used in takeways such as egg noodles or ramen noodles contain wheat and are unsafe for coeliacs. Rice noodles are a safe alternative! Seitan is often used to make mock meat dishes, and it is not gluten free.

What is the best Chinese meal to get? ›

The 10 Most Popular Dishes in China
  • Kung Pao Chicken.
  • Sweet and Sour Pork.
  • Peking Roast Duck.
  • Mapo Tofu.
  • Chow Mein.
  • Chinese Hot Pot.
  • Spring Rolls.
  • Wonton Soup.
Dec 15, 2021

What is 1 popular Americanized Chinese food dish? ›

General Tso's Chicken

This dish, made with crispy fried chicken pieces coated in a sweet and spicy sauce, is a favorite at Chinese-American restaurants across the country. Its popularity even inspired a documentary film.

What are the best American Chinese dishes? ›

When it comes to Americanized Chinese food, there's a few flavor profiles that get all the love, like kung pao, bang bang, and beef with broccoli. We've included a ton of recipes for them here, like kung pao shrimp noodles and brussels sprouts, bang bang cauliflower and shrimp, and beef and broccoli noodles and kebabs.

What can celiacs eat from Chinese? ›

10 gluten free Chinese takeaway recipes you won't believe you can...
  • Gluten Free Sweet and Sour Chicken. ...
  • Gluten Free Chicken Chow Mein. ...
  • Gluten Free Crispy Chilli Beef. ...
  • Gluten Free Singapore Noodles. ...
  • Gluten Free Chinese Chicken Curry. ...
  • Gluten Free Char Siu Pork. ...
  • Gluten Free Crispy Sweet Chilli Chicken.
Feb 4, 2019

Are potstickers gluten-free? ›

Are traditional Chinese dumplings gluten-free? Chinese dumplings do typically contain wheat, even if the wrapper is mostly rice-based. Happily, these pork potstickers capture an authentic flavor and texture by combining sweet rice flour with a homemade gluten-free flour blend.

Does teriyaki sauce have gluten? ›

Is Teriyaki Sauce Gluten-Free? Traditionally, teriyaki sauce is made with soy sauce, which is not gluten-free because it contains wheat. To replace soy sauce in this recipe, we used its cousin: tamari. Tamari and soy sauce are both made from fermented soybeans, but tamari doesn't usually contain wheat.

What Chinese starters are gluten-free? ›

Gluten free Chinese recipes
  • Crispy Duck Pancakes. Refreshing cucumber, crispy duck and soft pancakes. ...
  • Salt & Pepper Chicken. We used chicken thighs for our melt in the mouth Salt & Pepper Chicken. ...
  • Orange, Honey & Sesame Prawns. Sweet, sticky and delicious. ...
  • Crispy Chilli Beef. ...
  • Sweet & Sour Chicken Balls.
Jan 24, 2023

Is Chinese fried rice usually gluten-free? ›

Rice itself is gluten-free. However soy sauce which is ubiquitous in most fried rice dishes, is usually made with wheat, which contains gluten. The process of making the soy sauce breaks down the gluten, but the components are still there.

Do Chinese pancakes contain gluten? ›

The pancakes sold in the freezer section at Asian supermarkets or in restaurants are made with wheat flour, also gluten! It is possible to enjoy a Peking duck meal completely gluten-free by following my recipes.

Are Chinese fried dumplings gluten-free? ›

Most dumplings are made with a wheat-based skin. Even if the skins are made with rice-paper, there can be wheat mixed in, it's likely safest to avoid dumplings all-together.

Does soy sauce have gluten in it? ›

Is Soy Sauce Gluten-Free? Regular soy sauce is not gluten-free. Wheat is a primary ingredient in soy sauce, which surprises many people who are new to gluten-free diet. There are several gluten-free soy sauce options available that use rice instead of wheat.

Does Chinese rice have gluten? ›

Rice itself is gluten-free. However soy sauce which is ubiquitous in most fried rice dishes, is usually made with wheat, which contains gluten. The process of making the soy sauce breaks down the gluten, but the components are still there.

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