50+ Gluten-Free Asian Recipes

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ByTracey BlackPublishedJune 2, 2014December 10, 2023UpdatedDecember 10, 2023

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Gluten-Free Soy Sauce and Gluten-Free Swaps For Noodles

I found that rice or vegetable noodles (get this amazing vegetable spiralizer to make your own vegetable noodles) were perfect for swaps for wheat noodles. I also foundCoconut Aminos– a soy sauce alternative that’s derived from coconuts and both soy free and gluten free – andOrganicville Sky Valley Sriacha hot sauce– a gluten free and preservative free Asian hot sauce. Both sauces serve as a base for many of my own Asian meals as well as those below. Check out other ideas for gluten free swaps for other favorite foods.

It’s pretty easy to make your own gluten free Asian recipes with these delicious recipes– which are made with wholesome, real food ingredients.

Gluten-Free Asian Fusion

Asian-Style Chicken Wings by Kitchen Sanctuary
Asian Lettuce Wraps by Downshiftology
Korean Beef Tacos by Natasha’s Kitchen
Ahi Tuna Poke Bowls by Don’t Mess with Mama

Gluten-Free Chinese

Paleo Dim Sum by Oh The Things We’ll Make
Homemade Orange Chicken by Delicious Obsessions
Gluten Free Chinese Dumplings by Don’t Mess with Mama
Gluten Free Fried Rice by Don’t Mess with Mama
Cold Asian Sesame Noodles by Don’t Mess with Mama
Gluten Free Chinese Scallion Pancakes by Gluten Free on a Shoestring
Homemade Sweet and Sour Chicken by Raia’s Recipes
Easy Beef Stir Fry by Cupcakes and Kale Chips
Organic Chicken Stir Fry by Whole Lifestyle Nutrition
Gluten Free Spicy Asian Chicken Wings by Pamela’s Gluten Free Recipes

Gluten-Free Filipino

Chicken Adobo by Gluten-Free Living

What Other Asian Sauces are Gluten Free?

It really depends on the brands for these sauces, but the good news is you can now find both hoisin and oyster sauce in gluten-free versions. The best strategy is to check the ingredients list if a sauce isn’t marked “Gluten Free” clearly on the label. If you’re on a gluten-free diet, I recommend shopping for Asian sauces at health food stores as the brands they carry tend to have better labeling of ingredients and are always listed in English.

As for fish sauce, it’s also important to check the label as some contain gluten and some don’t. Also, some fish sauce brands add hydrolyzed wheat protein which sometimes gets lost in translation and is listed as “hydrolyzed vegetable protein.” It can be listed in Vietnamese as “protein lua mi,” which literally translates as wheat protein. Again, I recommend shopping for fish sauce at mainstream grocery stores where you will find brands likeRed BoatorThai Kitchen, which are gluten-free.

Gluten-Free Sake

Some sake brands may contain a minute percentage of gluten due to the koji mold used in sake that can sometimes be harvested on barley (but barley isn’t actually used in the fermenting process). If you’re on a very strict gluten-free diet, you can buy the TYKU brand of gluten-free sake.

Is Miso Gluten Free?

Miso is a Japanese fermented paste made from beans and grains. Soy beans, chickpeas and adzuki beans are typically used in miso paste and are all gluten-free. Grains can range from rice and quinoa to wheat and barley. Sometimes the grain used is identified in the name of the miso, like brown rice miso, but it’s always safest to check the label to be sure.

Eden Foods produces a line of gluten-free miso pastes made with brown rice or shiro available on-line and in many markets.

Top Tips For Gluten-Free Asian Recipes

Rice of vegetables noodles are a great swap for wheat noodles.
A spiralizer is a great implement to whip up vegetable noodles.
Coconut Aminos is a good swap for traditional soy sauce.
Chinese white wine (which contains gluten) can be substituted with dry sherry.

More Recipes You Might Like

25 Gluten-Free Instant Pot Recipes Kids Love
25 Gluten-Free Pizza Recipes (Paleo, Low Carb, Vegan Options)
20 Instant Pot Meals in 30 Minutes or Less

Did you try this? Don’t forget torate itand comment below to let me know how it went. You can alsoFOLLOW MEonFacebook,InstagramandPinterest.

Want More Recipes?

Check out my new book,Gluten-Free, Real Food Recipes for Kids. I wrote this book with YOUin mind. Parents who want to provide kids with wholesome meals without artificial colors, preservatives and other additives. All the recipes are gluten-free – with many options for grain free or Paleo, dairy free, egg free and vegetarian.

What’s Included In This Book

It’s filled with130+ pages of content and recipes, including:

Real food nutrition 101
Detailed information onhow to properly soak and sproutnuts, beans, grains and seeds
A guide onhow to spot chemical additivesand what to avoid
Kitchen essentials and cooking tools
Tips onhow to get kids to become better eatersand help in the kitchen
70+ gluten-free recipes– such as snacks and appetizers, beverages, condiments and dressings, main meals, desserts and more

Photo credit: Bigstockphoto.com / Elena Veselova / DukeII / mean99

50+ Gluten-Free Asian Recipes - Chinese, Korean, Thai, Indian & More (2024)

FAQs

Which Chinese dishes are 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.

More items...

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Which Asian 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.

Find Out More ›

Is Asian food high in gluten? ›

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.

Read The Full Story ›

What Asian sauces are not gluten-free? ›

Russell points out at the outset of The Gluten-Free Asian Kitchen that devilish gluten may be found in a number of Asian staples, such as:

Fish sauce.
Soy sauce (including tamari and kecap manis Indonesian sweet soy sauce)
Maggi Seasoning sauce.
Shaoxing rice wine.
Miso.
Hoisin sauce.
Oyster sauce.
Plum sauce.

More items...

Sep 19, 2011

Which Indian dishes are gluten-free? ›

Indian Dining: Gluten-Free. ...
Vegetable Pakoras: Deep fried fritters made of stir-fried vegetables, onions, and seasonings, ...
Chicken/Tofu/Shrimp Tikka or Tandoori: Marinated (spices and yogurt) chicken/tofu/shrimp. ...
Palaak Paneer: Diced homemade cheese cooked with spinach, butter, cream, and spices.

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Is teriyaki gluten-free? ›

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.

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Are egg noodles high in gluten? ›

Egg noodles are made from semolina and durum flour, which are high in gluten. There are a few brands that offer thin gluten-free egg noodles, and Lieber's brand makes gluten-free chow mein egg noodles. Rice noodles also pair well with Asian dishes, and they are made from gluten-free rice flour, so they are celiac safe.

Get More Info Here ›

Are pho noodles gluten-free? ›

While the rice noodles and meat in pho are naturally gluten-free, the soup can come into contact with gluten during its preparation. For example, if the soup is cooked in a pot that was previously used to make a wheat-based soup, traces of gluten can be left behind and transferred to the pho.

Do ramen noodles have gluten in them? ›

Traditional ramen noodles are not gluten-free, but you can find gluten-free alternatives made from rice, potato, millet, or other gluten-free flours online—you may even be able to find them at your local grocery store in the global or international food aisle. Be sure to buy ramen noodles labeled gluten-free.

Which Asian country is the best for gluten-free? ›

Vietnam – This is perhaps one of the easiest Asian countries for gluten-free travelers to visit. You'll find plenty of rice noodle dishes and pho.

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Is rice bad for gluten intolerance? ›

All natural forms of rice, including white, brown, or wild, are gluten-free. Natural rice is a great option for people who are sensitive to or allergic to gluten, a protein usually found in wheat, barley, and rye, and for people who have celiac disease, an autoimmune disease triggered by gluten.

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What food is really high in gluten? ›

Processed foods that often contain gluten

Beer, ale, porter, stout (usually contain barley)
Breads.
Bulgur wheat.
Cakes and pies.
Candies.
Cereals.
Communion wafers.
Cookies and crackers.

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Is tofu gluten-free? ›

Remember that tofu is made of beans. It contains no gluten whatsoever. You may have a problem when you buy ready-flavored tofu that has extra sauces or flavorings on it. Make sure you check the ingredients list and the labels, which should alert you to the fact that your tofu is either gluten-free or not.

Is all Yum Yum sauce gluten-free? ›

The Terry Ho's Yum Yum Sauce provides the flavor you want for various meals. It's ideal for putting on shrimp or steak. This Terry Ho sauce comes in a pack of 6, allowing you to have enough on hand in your pantry. It's also free of gluten and doesn't contain any trans fat.

50+ Gluten-Free Asian Recipes - Chinese, Korean, Thai, Indian & More (2024)

Gluten-Free Soy Sauce and Gluten-Free Swaps For Noodles