Are you wondering whether Vietnamese food is suitable for someone who is on a gluten free diet? Or maybe you want to hear about examples of Vietnamese dishes that are gluten free? Well either way, you are in the right place! In this article, we tell you everything you need to know about gluten in Vietnamese food.
We start out by talking about examples of Vietnamese ingredients and dishes that are safe for someone on a gluten free diet. Next, we discuss examples of Vietnamese dishes and ingredients that are not gluten free. After that, we discuss examples of Vietnamese dishes that may or may not be gluten free depending on where they are made. Finally, we discuss whether Vietnamese food is a good option for someone who is on a gluten free diet.
What Vietnamese food is gluten free?
What Vietnamese food is gluten free? In this section, we will discuss examples of Vietnamese items that are gluten free. We will start out by discussing ingredients that are commonly used in Vietnamese cooking that are gluten free. After that, we will discuss examples of Vietnamese dishes that are often gluten free.
Note that while the items that are discussed in this section are commonly gluten free, that does not mean that they will always be gluten free. Always make sure to speak to a chef or check an allergen label to ensure that the specific item you plan to eat is gluten free.
Gluten free Vietnamese ingredients
What are some examples of ingredients that are used in Vietnamese cooking that are gluten free? Here are some examples of gluten free ingredients that are used in Vietnamese cooking.
- Vegetables (daikon, carrots, cabbage, bamboo, lime, bean sprouts, mung beans)
- Aromatics (shallots, lemongrass, onion, ginger, garlic)
- Meats (beef, chicken, fish, pork)
- Herbs (Thai basil, mint, cilantro, green onion)
- Chiles
- Spices (cinnamon, peppercorns, cardamom, star anise)
- Tofu
- Tamarind
- Rice
- Rice noodles and tapioca noodles
- Rice paper wrappers
- Rice vinegar
- Rice flour
- Shrimp paste (often gluten free)
Gluten free Vietnamese dishes
What are some examples of Vietnamese dishes that are gluten free? Here are some examples of Vietnamese dishes that are gluten free.
- Spring rolls (without dipping sauce)
- Banh xeo or Vietnamese pancakes (when made entirely with rice flour)
- Canh chua or sour soup
- Mi quang or rice noodles with broth
What Vietnamese food is not gluten free?
What are some examples of Vietnamese items that are not gluten free? In this section, we will discuss common examples of Vietnamese food that are not gluten free. We will start out by discussing common ingredients that are used in Vietnamese cooking that are not gluten free. After that, we will discuss common examples of Vietnamese dishes that are not gluten free.
Vietnamese ingredients that contain gluten
What are some ingredients that are used in Vietnamese cooking that are not gluten free? Here are some examples of ingredients that are used in Vietnamese cooking that are not gluten free.
- Oyster sauce (often contains gluten)
- Soy sauce
- Hoisin sauce
- Egg noodles
Vietnamese dishes that contain gluten
What are some examples of common Vietnamese dishes that contain gluten? Here are some examples of common Vietnamese dishes that contain gluten.
- Bahn Mi
- Dipping sauces (often made with soy sauce, oyster sauce, or hoisin)
Vietnamese dishes that may or may not be gluten free
What are some examples of Vietnamese dishes that may or may not be gluten free depending on where you get them? Here are some examples of Vietnamese dishes that may or may not be gluten free. For each dish we list in this section, we will provide information on why this dish may contain gluten.
- Pho. Pho is a very common example of a Vietnamese dish that may or may not be gluten free depending on where you get it. While there are many restaurants that serve pho that is gluten free, there are also lots of restaurants where the pho is not gluten free. The most common ingredients that might be added to pho that are not gluten free are dark sauces like soy sauce and hoisin sauce.
- Bun or rice noodle bowls. Vietnamese noodle bowls are another common example of a dish that may or may not be gluten free depending on where they are ordered. While the noodles, vegetables, and herbs that are used in these noodle bowls are usually gluten free, there may be other ingredients that contain gluten. For example, meats and proteins may be marinated in sauces that contain soy sauce or oyster sauce. Similarly, sauces that are served alongside the noodle bowls may contain soy sauce, oyster sauce, or hoisin.
- Anything that contains fish sauce. Fish sauce is a common example of an ingredient that is used in Vietnamese cooking that is usually gluten free, but may contain gluten in some cases. Fish sauce is a ubiquitous ingredient that is used in many Vietnamese dishes, so it may be difficult for someone who is on a gluten free diet to eat at Vietnamese restaurants that use fish sauce that is not gluten free.
- Anything that is made in the fryer (cross contamination). As with all other cuisines, you should be careful when eating items that are cooked in the fryer. If the fryer is also used to cook dishes that contain gluten, there may be trace amounts of gluten in any dishes that are cooked in the fryer.
Is Vietnamese food suitable for a gluten free diet?
Is Vietnamese food suitable for someone who is on a gluten free diet? Much like Thai food, Vietnamese food is one of those cuisines where the answer to this question depends on exactly what restaurant or establishment you are planning on eating at. The vast majority of ingredients that are used in Vietnamese food are entirely gluten free. That being said, there are a few examples of sauces that are commonly used in Vietnamese food that are not gluten free.
In general, you are best looking for a restaurant that uses gluten free soy sauce and oyster sauce in their food if you are eating with someone who maintains a gluten free diet. If a restaurant does use gluten free soy sauce and oyster sauce, then a large amount of the food on the menu is likely to be gluten free. In these cases, Vietnamese food is a great option for someone who is on a gluten free diet.
Vietnamese restaurants with gluten free options
Are you looking for examples of Vietnamese restaurants that have lots of gluten free options? In this section, we will discuss some of our favorite Vietnamese restaurants that have many gluten free options available. These restaurants also have many vegetarian options available.
- Butterfly Belly in Portland, Oregon
- Chau Veggie Express in Vancouver, British Columbia
- Hai Hai in Minneapolis, Minnesota
- Pho & Spice in Waltham, Massachusetts
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