Is Fried Rice Gluten Free? (2024)

Is fried rice gluten free? That’s a mixed question and I’ll show you where the gluten is usually hiding and give you some gluten free fried rice restaurant options to order from.

Are you craving some takeout but wondering what you can order based on your gluten food sensitivity or allergy?

Fried rice is a classic Asian dish. In my twenties, I used to order it weekly from the local Chinese restaurant.

The crispy rice, and large pieces of shrimp, always felt like comfort food to me. I always got it with sweet and sour chicken balls.

Back then, I didn’t know these foods were contributing to my IBS.

What is fried rice?

Fried rice is a delicious Asian dish made of rice that is fried in a wok with a variety of vegetables added, and sometimes protein like eggs, shrimp, chicken, and or pork is mixed in.

Soy sauce is added for flavoring and it gives fried rice its iconic brown look. It might also include fish sauce and oyster sauce.

Is fried rice gluten free?

Fried rice is usually not gluten free. It depends on the ingredients used. The gluten is usally found in the soy sauce.

We’ll look into this more below.

What are the main ingredients in fried rice?

Let’s examine the main ingredients in fried rice and find where the gluten is hiding.

Fried rice starts with leftover cooked white rice. Add in some vegetables like diced carrots, onions, and peas.

Add a variety of cooked meat or just one. Diced chicken, pork, or shrimp are usually used.

A few eggs are scrambled in the center of the wok.

So far the ingredients do not contain gluten unless the meat was coated in flour.

Then you add the sauces. Fried rice may contain up to 3 sauces to make it tasty: soy sauce, oyster sauce, and fish sauce.

The added sauces are where the gluten is.

Does Chinese fried rice have gluten in it?

Yes, usually Chinese fried rice has gluten in it. The gluten is found in soy sauce, oyster sauce, and fish sauce.

Traditional soy sauce is naturally gluten free since it is made from fermented soy. Cheap soy sauce is made from wheat.

Fish sauce sometimes contains gluten. It depends on the brand.

Oyster sauce is made from oyster extract and wheat flour.

Is fried rice usually gluten free?

It is not safe for people with a gluten sensitivity or allergy to assume fried rice served at a restaurant or another person’s home is gluten free.

The sauces that are added to fried rice usually contain gluten. This is why fried rice not gluten free.

Is Chinese takeout fried rice gluten free?

Most Chinese takeout fried rice contains gluten because they usually use cheap soy sauce and possibly fish sauce and oyster sauce, which all contain gluten.

Is fried rice gluten free at panda express?

No, unfortunately, fried rice at Panda express is not gluten free. Their allergen guide shows that the fried rice contains gluten.

Is Japanese fried rice gluten free?

No, Japanese fried rice is usually not gluten free. It contains soy sauce and some soy sauces contain gluten.

Is Thai fried rice gluten free?

No, Thai fried rice is not gluten free because it contains oyster sauce. Oyster sauce is not gluten free.

Gluten Free Fried Rice

You can make gluten free fried rice at home by using gluten free soy sauce, gluten free tamari, coconut aminos, or liquid aminos. If you add fish sauce it needs to be a gluten free brand. You would not add any oyster sauce.

Restaurants that offer gluten free fried rice

Be aware that the restaurants below cannot guarantee that their fried rice does not come into contact with gluten. Sorry, the list is short but I tried to find large chains instead of restaurants that only had a few locations.

P.F. Changs: They have a gluten free menu with many items to pick from
Pei Wei Asian Kitchen

Are you curious about what food is gluten free?

Are Rice Noodles Gluten Free?
Is Basmati Rice Gluten Free?
Are Your Condiments Gluten Free?
Is Rice Paper Gluten Free?

DISCLOSURE: Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. Ditch the Wheat is a participant in the Amazon Services LLC Associates Program. As an Amazon Associate I earn from qualifying purchases.I may receive monetary compensation or other types of remuneration for my endorsem*nt, recommendation, testimonial and/orlinkto any products or services from this blog. I only endorse products that I believe in.

Carol Lovett

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Carol Lovett is the founder of Ditch the Wheat and a Globe and Mail bestselling author of the cookbook, Ditch the Wheat. She has been eating gluten free since 2010. She loves all things food, natural living, and spiritual. She's also a reiki master and crystal healer.

Gluten Free Resources

Do you need help with gluten free meals?
I recommend this meal-planning app. It makes cooking gluten free dinners extremely easy and family-friendly.
What gluten free snacks can I eat?
Lots! I have a ton of practical gluten free snack recipes in my cookbook.
How can I eat dessert on a gluten free diet?
You can 100% eat dessert while eating gluten free. Try my dessert cookbook for easy gluten free dessert recipes.
How do I know what is gluten free and what isn’t?
I have a whole section is it gluten free?
How do I make substitutions?
If you need substitution advice I created a ton of resources here.

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FAQs

Does fried rice have gluten in it? ›

Is Fried Rice Gluten-Free? Most fried rice in the United States is made with soy sauce, which often contains wheat. In order for fried rice to be gluten-free, it MUST be made with gluten-free tamari (gluten-free soy sauce) or coconut aminos.

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Is Chinese rice gluten-free? ›

Even Asian or sticky rice, also called “glutinous rice,” is gluten-free, despite its name. In this case, the “glutinous” term refers to the sticky nature of the rice and not the gluten protein found in wheat, barley and rye.

Does soy sauce contain gluten? ›

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.

Tell Me More ›

Is white rice ok for celiac? ›

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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Does frying break down gluten? ›

High heat has no effect on gluten. It won't kill it off or otherwise neutralize it. The gluten proteins will just hang out in your fryer waiting to contaminate everything else you cook in it.

Read On ›

Why is rice not gluten-free? ›

Rice is naturally gluten free

In theory, yes, all types of rice are gluten free, including brown rice, jasmine, red, wild, and basmati. However, some may have cross-contact contamination. And processed rice products often contain wheat or other gluten-containing ingredients in sauces, spice blends, and as a filler.

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Are potatoes gluten-free? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

Read The Full Story ›

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.

Read The Full Story ›

Are egg noodles gluten-free? ›

Unfortunately, regular egg noodles are not gluten-free as they are made with flour.

Learn More ›

Is mayonnaise gluten-free? ›

Mayonnaise or “mayo” is typically made from naturally gluten-free ingredients: eggs, oil, vinegar, lemon and sometimes mustard/mustard seed or other spices. Mayo brands that have a gluten-free label have passed thorough testing and are safe to eat for people with celiac disease.

Keep Reading ›

Is peanut butter gluten-free? ›

In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.

Know More ›

Why can't celiacs eat soy? ›

Answer. Soy is naturally gluten-free but some soy products contain other gluten-containing ingredients. Soy and soy products are fine to consume as long as they are gluten-free and providing you do not have a soy sensitivity or allergy. Soy is a bean and is naturally gluten-free.

Do egg rolls contain gluten? ›

Traditional eggrolls are made with wheat wonton wrappers and stuffed with shredded cabbage, julienned vegetables like carrots and onions basted in soy sauce (also not gluten free), and often filled with pork, chicken or other meats.

Explore More ›

Do spring rolls contain gluten? ›

You might be asking if spring rolls are gluten-free? The ones served in Asian restaurants are typically not. Also, the store-bought spring roll pastry wrappers normally aren't gluten-free, as they contain all-purpose flour.

Learn More ›

Does Panda Express fried rice have gluten? ›

Most soy sauces contain gluten, moreover Panda Express prepares its entrees fresh with shared kitchen utensils, which is why allergens can be present in the dish. Therefore Fried Rice from Panda Express is not gluten-free.

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Is there gluten in rice Crispy? ›

You may think that classic Kellogg's Brand Rice Krispies are gluten-free because rice is a naturally gluten-free grain, but they are made with malt flavoring. The malt is derived from barley which is a gluten-containing grain. Therefore, they are definitely NOT gluten-free!

Learn More Now ›