Junk Food Items You Didn't Know Were Gluten-Free
Going gluten-free can be difficult, especially if you have only just started on your zero-gluten journey. You end up spending ages reading reviews of restaurants to see if they offer gluten-free options, or searching for the best gluten-free pasta to curb your mac and cheese cravings.
But it doesn't end there. Gluten can end up in your favorite junk food items even when you least expect it. According to CeliacNow, the protein gluten can be found in rye, barley, and wheat. Many junk food items contain hidden sources of gluten, such as malt flavorings made from barley (via BeyondCeliac), or soy sauce, which uses wheat in its production process (per BBC GoodFood). Even if the snack of your choice is not made from wheat, ingredients derived from these grains can still introduce gluten into your diet.
Avoiding gluten can be hard work, so take a break from all the stress and pick up some of these junk foods that are already gluten-free or that have been reformulated to suit a gluten-free diet.
Ice cream
Ice cream is just ice cream, right? Well, not quite.
There are several different types of ice cream — the major categories include American-style, French-style, Italian gelato, milk ice, and Philadelphia-style ice cream (via Eater). But throughout these variations, the base ingredients of eggs, dairy, and sugar all remain the same.
This means that ice cream itself is generally gluten-free. It is only through inclusions and flavorings, such as cookie chunks or brownies, that gluten is introduced into your scoop of ice cream. Cross-contamination, where gluten-containing ingredients processed in the same facility come into contact with components of your ice cream, can also allow gluten to sneak into your pint. BeyondCeliac states that, in addition to mix-ins, ice cream faces a higher risk of cross-contamination due to its manufacturing process and the way it is typically served.
You'll be glad to hear that there are brands out there that not only have a list of products that are gluten-free, but that also take steps to ensure that cross-contamination does not occur. Ben & Jerry's has released a line of gluten-free versions of their popular flavors that are rigorously tested to ensure they are approved by the Gluten-Free Certification Organization as gluten-free (via Ben & Jerry's). Plant based ice cream brand NadaMoo!'s ice creams are all gluten-free and are a lifesaver for ice cream fanatics who don't eat gluten or dairy.
If you prefer the denser texture and richer flavor of gelato, Talenti has a wide range of gluten-free products. However, if you have celiac disease or a very high gluten sensitivity, do take note that Talenti does not manufacture their gluten-free products in a separate facility (via Talenti).
Chocolate
Healthline explains that high quality chocolate usually only contains three ingredients — cacao mass, cocoa butter, and sugar. Milk chocolate bars have one extra ingredient, which is powdered milk. Like ice cream, pure chocolate is naturally gluten-free.
What to look out for instead is chocolate with added ingredients and flavorings that may contain wheat or gluten.Thankfully, a long list of popular chocolate bars are actually suitable for a gluten-free diet.
Hershey's has a clear labeling system that informs all consumers what major allergens are included in the ingredients list, and if any allergens may have come into contact with the product. They also have an extensive range of gluten-free chocolates to choose from, including many Reese's products, Hershey's Milk Chocolate bars, and Almond Joy.
Other popular chocolates that are gluten-free include Butterfinger (except Butterfinger Crisp), most products from See's Candies, and all chocolates from Enjoy Life — which are free from major allergens including gluten. This includes their baking chocolates if you are looking to do a little gluten-free baking at home!
Specialty chocolate stores that specialize in bean-to-bar chocolates, like Dandelion Chocolates and GoodNow Farms Chocolate, also often produce chocolates that are certified gluten-free.
Potato chips
Think of junk food and potato chips are probably one of the first items to come to mind.
Potato chips are thinly sliced potatoes that have been deep fried in oil and seasoned. When seasoned simply with salt, potato chips like Lay's Classic Potato Chips and Ruffles Original are gluten-free.
Frito Lay has a well-organized page on their company website detailing the various snacks that are suitable for different dietary needs. There you can find out which of their products Frito Lay has determined to be gluten-free, meaning they have levels of gluten lower than 20 ppm (parts per million). This is the standard allowed by the Food and Drug Administration in order to label a product "gluten-free" (Frito Lay).
Any Frito Lay flavors not included on the list may not be gluten-free, as their seasonings (like malt vinegar or spice mixes) may contain gluten or because they are manufactured in a facility where a higher level of cross-contamination may occur.
If you want complete peace of mind without worrying about picking up the wrong flavor, brands like Kettle and Route 11 have their entire range of products certified gluten-free!
Cheese puffs
The cheese puff has what you might call an unexpected origin story.
According to Atlas Obscura, this snack has its beginnings in an accidental discovery made when agricultural workers in Wisconsin were trying to clean a grinder for animal feed by putting wet corn through the machine. When the damp corn was ground and exposed to the heat of the grinder, it then "puffed up, like popcorn, except without the annoying kernels," thus creating the first corn puff or corn curl.
And the rest, as they say, is history. Corporations began to market what was once animal feed as crunchy, airy snacks by covering them in cheddar cheese powder and other seasonings (via Atlas Obscura).
One of the most popular brands of cheese puffs is Cheetos, and their entire range of products, from the light-as-air Cheeto Puffs, to the so-popular-a-movie-is-being-made-about-it Flamin' Hot Cheetos, are all gluten-free. Other cheese puff brands like Pirate's Booty, which is made out of both corn and rice, and Herr's are also labeled gluten-free.
Popcorn
Popcorn is made by popping dried kernels of corn in hot oil, and naturally does not contain gluten. What celiacs or gluten sensitive individuals should look out for instead, are seasonings that may contain gluten.
Healthline states that common glutenous ingredients used to season popcorn might include soy sauce, wheat starch, malt flavorings, and brewer's yeast. Brewer's yeast contains gluten as it is a derivative product that is created during the beer making process, which commonly utilizes malted barley (via National Celiac). So if you see any of these ingredients on the list on the back of your bag of popcorn you might want to put it back down.
But fear not, as there are popcorn brands that make it easy to avoid gluten with their certified gluten-free snacks — Skinnypop, Angie's BOOMCHICKAPOP, and select flavors of Smartfood popcorn are all suitable for a gluten-free diet.
Alternatively, you can try making your own flavored popcorn at home. It's relatively simple and you can try out fun and unexpected flavors like Ginger Turmeric or Sweet and Savory Curry that you won't be able to find on the shelves.
Cereal
Is cereal really a junk food item? With the amount of sugar in most breakfast cereals — Food Network estimates that major brands contain nearly a tablespoon of sugar per portion — it's hard to label most cereals as healthy. But we are not here to judge if you like to start your day off with a heaping bowl of sweet and crunchy cereal. After all, this is a list of junk food items.
The real question here: is cereal gluten-free?
Although many cereals are made using grains like corn or rice that do not contain gluten, these cereals are often not gluten-free as they contain malt flavoring. For example, on their website Kellogg's explains that due to the use of malt flavoring (which comes from barley and contains gluten) in their Rice Krispies, the cereal is not considered to be gluten-free.
However, there are a few brands that are certified gluten-free, and fortunately Lucky Charms is one of those. Other cereals include certain flavors of Cheerios, Chex (except for wheat Chex), and Cocoa Pebbles.
Pizza
Pizza without gluten?
What sounded like an impossibility is now available at both major pizza chains and specialty pizzerias. A review published in the Journal of Cereal Science noted that with the advancements of food research and technology, there have been major improvements in the taste, texture, and shelf-life of gluten-free bread and doughs. Much to our benefit.
Chains like Domino's Pizza and Pizza Hut have now rolled out gluten-free options at selected stores in the U.S., while pizzerias like Forno Rosso in Chicago and Senza Gluten in New York have made waves with their gluten-free pizzas. However, as with any location that also prepares food with gluten-containing ingredients, the possibility of cross-contamination is high. In their press releases, both Domino's and Pizza Hut state that their stores are not dedicated gluten-free facilities, and their gluten-free pizzas may come with some risks for people with celiac disease or those with high gluten sensitivity.
This is where frozen pizza comes to the rescue. Trader Joe's offers a gluten-free pepperoni pizza and a gluten-free cheese pizza with a cauliflower crust. Amy's Kitchen has a selection of gluten-free pizzas in varying flavors. With these options, you can enjoy a gluten-free pizza in the comfort of your own home, safe in the knowledge that not a speck of wheat flour has landed on your slice.
Waffles
Crispy on the outside and fluffy on the inside with distinctive square pockets to catch pools of melted butter and syrup, a good waffle is an experience. The long and storied history of waffles can be traced back to ancient Greece, and its evolution into the modern day breakfast food item began in the Middle Ages (via TIME).
But the waffle's true rise in popularity in America points to one man, Frank Dorsa, who created the frozen waffle in 1953 (per Epicurious). With the frozen waffle, households in America no longer had to go through the process of mixing batters, cleaning hot plates, or even buying the single-purpose waffle maker in the first place. One minute in the toaster and you'd have a hot and crispy waffle for breakfast.
However, waffles are made from a batter containing wheat flour, so if you are on a gluten-free diet you might have had to Leggo your Eggo for a while now. Don't despair, for a variety of brands have come up with gluten-free waffles. Kashi and Nature's Path now have gluten-free options for frozen waffles that are just as convenient as the other brands. If you prefer your waffles freshly made and are blessed with a waffle maker at home, Trader Joe's has an Ube Mochi Pancake and Waffle Mix that sounds divine.
Chicken nuggets
Created in 1963 by Robert C. Baker, a scientist specializing in poultry science, chicken nuggets have come a long way from the laboratory in Cornell University where they were first made (via History). According to the NPD Group, 2.3 billion servings of nuggets were consumed by Americans in 2018, making them one of the most popular household food items in the country (via CNBC).
Coated in flour or breadcrumbs before going into the deep fryer, chicken nuggets are usually in the no-go zone for celiacs or others on a gluten-free diet. But there are now several brands of gluten-free frozen chicken nuggets on the market.
Tyson, Perdue, Applegate, and Bell and Evans are just a few of the brands that have released gluten-free chicken nuggets. To make things even more roarsome, Perdue and Yummy Dino Buddies also have gluten-free dino nuggets for young family members, or for the inner child in you. By using rice and corn based ingredients for their coatings, these brands have made indulging in one of your childhood favorites an easy gluten-free experience.
French fries
There is dispute on whether or not French fries should be called French, with theories that propose either the Belgians or the Spaniards were the ones who first fried strips of potatoes to create the fry (via National Geographic).
Regardless of its true origins, French fries have become one of the most popular ways to consume the humble potato. According to the U.S. Department of Agriculture, one-third of potatoes produced by the U.S. are processed and frozen to produce French fries.
Like potato chips, French fries are simply another form of deep fried potatoes, and are naturally gluten-free. However, before you take off to your favorite fast food chain, do note that cross-contamination is still highly likely, and some restaurant chains or locations do not have designated fryers for fries (via Healthline). If you are very sensitive to gluten, it may be best to cook your own fries at home.
Brands like Ore-Ida or Cascadian Farm produce frozen and bagged French fries that are strictly gluten-free, and you can even try making your own oven-baked French fries from scratch for a more healthy version of this classic junk food.
Cookies
The cookie is a wondrous invention. Usually small and portable enough to eat with one hand, it delivers maximum points in flavor and texture despite its petite size. So don't let your gluten-free diet stop you from treating yourself to a cookie.
Various cookie brands, like Pepperidge Farms and Tate's Bakeshop, have come up with gluten-free options that allow you to satisfy cravings for chocolate chip cookies or gingersnaps. However, there are also a variety of cookies that traditionally do not use wheat or other gluten containing flour.
The most popular of these gluten-free cookies are the pastel-colored French macarons that line the glass displays of countless patisseries, and are traditionally made with almond flour, beaten egg whites, and sugar (via The Atlantic). But you might want to check if the fillings sandwiched between the cookies contain any gluten or if there might have been any cross-contamination from other gluten-containing products in the shop.
From Iran there is the rice flour cookie Nan-e Berenji, a light and crumbly product usually flavored with cardamom and garnished with poppy seeds (via Bon Appetit). Or how about the Kueh Bangkit, a sandy-textured cookie made with tapioca starch and popularized by the Peranakan people in Southeast Asia (via Zafigo).
If you look beyond the North American range of cookies, you might just find a new favorite gluten-free sweet treat!
Donuts
Doughnut or donut — however you spell it, these rings of deep fried dough have America hooked. A survey by NationalToday found that out of the 1,000 Americans surveyed, 96% of them felt favorably towards the donut. It's not surprising. The light and chewy fried dough is the perfect vehicle for a variety of toppings, ranging from a simple glaze that made Krispy Kreme famous, to the 24 carat gold leaf and Cristal champagne icing that adorned the viral Golden Cristal Ube donut that sold for $100 a piece (via CNBC).
Gold leaf and Cristal aside, gluten-free donut lovers have been searching for variations of the pastry that can be incorporated into their diet. They will be glad to hear that several brands produce gluten-free donuts, including Katz and Kinnikinnick. Specialty stores like Fōnuts in LA, and Sift Gluten Free in Minneapolis also offer gluten-free donuts made in a dedicated kitchen for a safe eating experience.
And if you've ever wanted some surprisingly deep advice from a children's song about a deep fried pastry, "The Donut Song" by Burl Ives says "As you go through life make this your goal — Watch the donut, not the hole."