How to Order Chinese Food for a Gluten-Free Family

1. Understanding Gluten-Free Chinese Food Options

When ordering Chinese food for a gluten-free family, it’s important to understand what ingredients typically contain gluten and what alternatives exist. Gluten, which is commonly found in soy sauce, dumpling wrappers, and many stir-fry sauces, can make dining out tricky for those with gluten sensitivities. However, many Chinese restaurants offer gluten-free alternatives, such as gluten-free soy sauce, cornstarch-based sauces, and rice noodles, which can make ordering a gluten-free meal possible.

For families seeking gluten-free options, it's worth asking about the preparation methods, as some dishes may still contain trace amounts of gluten due to cross-contamination in the kitchen. Thankfully, many restaurants today are more aware of dietary restrictions and can accommodate gluten-free requests if you ask in advance.

2. What to Avoid When Ordering Chinese Food

When ordering Chinese food for a gluten-free family, there are several common dishes that you should avoid. These include:

• Sweet and sour dishes – These often contain gluten-rich ingredients in the sauce.
• Tempura – The batter used in tempura is typically made with wheat flour, making it unsuitable for gluten-free diets.
• Dim sum – Many dim sum options, including dumplings and buns, are made with wheat flour wrappers, which are not gluten-free.
• Stir-fry sauces – Most stir-fry sauces in Chinese cuisine are made with soy sauce, which traditionally contains wheat.

However, don’t be discouraged—many of these dishes can be customized with gluten-free ingredients. For example, you can ask the restaurant to replace soy sauce with gluten-free soy sauce and request steamed dishes without the batter or wheat wrappers.

3. How to Communicate with Restaurant Staff

Effective communication with restaurant staff is key when ordering Chinese food for a gluten-free family. Start by clearly stating that you have a gluten allergy or sensitivity. It’s helpful to mention that even small amounts of gluten can cause reactions, so you’re looking for dishes that are prepared without any wheat-based ingredients.

If you’re unsure about certain dishes, don’t hesitate to ask for clarification on how they’re prepared. Some restaurants may be able to offer substitutions, such as gluten-free soy sauce or rice noodles, to ensure the meal is safe for those with gluten sensitivities. Additionally, inquire about the use of cornstarch or other thickening agents that might be safe for gluten-free diets.

4. Delicious Gluten-Free Chinese Dishes to Try

There are many delicious Chinese dishes that are naturally gluten-free or can be easily adapted for gluten-free diets. Some top choices include:

• Steamed fish with ginger and scallions – A light and healthy dish that’s naturally gluten-free.
• Mapo tofu – A flavorful Sichuan dish made with tofu, chili bean paste, and a variety of spices, which is naturally gluten-free if prepared without soy sauce containing wheat.
• Egg drop soup – A comforting soup that’s typically made with eggs, broth, and seasonings, making it a great gluten-free option.
• Chinese stir-fried vegetables with rice – Opt for a gluten-free soy sauce or no sauce at all to keep this dish safe.
• Mu shu pork (with gluten-free pancakes) – A tasty and customizable dish that can be served with gluten-free pancakes for a fun twist.

Remember, when ordering gluten-free Chinese food, it’s essential to work with the restaurant to ensure that each dish is properly prepared to meet dietary needs. Many Chinese restaurants are becoming more familiar with gluten-free options and are happy to provide a tailored experience.