I used to think enjoying Chinese food on a gluten-free diet was nearly impossible. After being diagnosed with gluten sensitivity, I was worried I’d have to give up some of my favorite takeout dishes. But I soon learned that many Chinese dishes can be made gluten-free with the right ingredients — and trust me, they’re just as delicious.
The first thing I had to let go of was traditional soy sauce, which surprisingly contains wheat. Thankfully, there are gluten-free options out there, and they’ve made all the difference in my cooking. I also found that rice-based dishes, like fried rice, are naturally gluten-free and incredibly satisfying. It felt so good to be able to enjoy a comforting bowl again without worry.
I started using cornstarch instead of wheat flour for thickening sauces, which was an easy switch. I also leaned into the basics — fresh vegetables, meats, and seafood — which are typically gluten-free and full of flavor. But I learned quickly to always double-check the labels on sauces and seasonings. Even one hidden ingredient could ruin the meal.
Eating out took a little more planning. I learned to be clear and specific with restaurant staff about what I could and couldn’t eat. But at home? That’s where I felt totally in control. I could experiment, adjust, and most importantly — eat without stress. Gluten-free Chinese food became more than just doable. It became something I looked forward to.
Top 10 Gluten-Free Chinese Food Options:
Once I learned what to avoid, I started seeking out dishes that were either naturally gluten-free or easy to adapt. Here are my favorite go-to options:
1. Stir-Fried Vegetables with Tamari
A classic, simple dish that becomes completely safe with gluten-free soy sauce. Mix in bok choy, mushrooms, carrots, and snow peas for that perfect balance.
2. Rice Noodles (Chow Fun or Mei Fun)
Unlike wheat-based lo mein, these noodles are often made from rice flour and can be safe — just confirm the sauce is gluten-free. I now make my own at home with tamari, garlic, and sesame oil. So good!
3. Hot Pot
This has become one of my favorite social meals. You can control every ingredient. I opt for gluten-free broths and bring my own sauces. Thinly sliced meat, tofu, mushrooms, leafy greens — it’s delicious and interactive.
4. Congee (Rice Porridge)
Simple, hearty, and comforting. It’s traditionally just rice, water, and flavorings. Add ginger, scallions, or chicken, and you’ve got a filling, naturally gluten-free meal.
5. Egg Drop Soup
Most recipes are naturally gluten-free or easily modified. Just use gluten-free chicken stock and a dash of tamari instead of soy sauce.
6. Mapo Tofu
A spicy Sichuan dish, it’s often made with fermented black beans and chili paste. I make mine at home using gluten-free versions of doubanjiang (fermented bean paste) and it hits all the right notes.
7. Steamed Fish with Ginger and Scallions
A classic dish found in many Cantonese-style restaurants, this is as clean and flavorful as it gets. Fresh whole fish (or fillets) is gently steamed with ginger, scallions, sesame oil, and a splash of gluten-free soy sauce (tamari). No wheat, no deep-frying — just tender, melt-in-your-mouth fish that’s naturally gluten-free.
8. Buddha’s Delight (Lo Han Jai)
This traditional vegetarian dish features a medley of vegetables like napa cabbage, snow peas, mushrooms, tofu, and vermicelli. It’s often cooked during Chinese New Year but can be found year-round. Just ensure that the sauce uses gluten-free soy or tamari — some versions contain oyster sauce, which may include wheat.
9. Egg Foo Young
This savory omelette is typically made with eggs, vegetables, and sometimes shrimp or pork. It’s often served with gravy, but you can ask for it without sauce or bring your own gluten-free version. Made correctly, it’s a satisfying, protein-rich dish perfect for gluten-free diets.
10. Sesame Rice Balls (Jian Dui) – Gluten-Free Version
These chewy, sweet treats are made with glutinous rice flour (confusingly, it’s gluten-free!), filled with red bean paste or black sesame, and coated in sesame seeds. While traditional versions are deep-fried in shared oil, you can make them at home or find specialty shops that cater to gluten-free baking.
Cooking Gluten-Free Chicken and Broccoli Stir-Fry At Home:
Craving Chinese takeout but need a gluten-free option? This easy, flavorful, and healthy Chicken and Broccoli Stir-Fry is the perfect solution! Made with a savory gluten-free sauce and ready in under 30 minutes, it’s a weeknight dinner winner.
Ingredients:
- 2 chicken breasts, thinly sliced
- 2 cups broccoli florets
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil (or avocado oil)
- 3 garlic cloves, minced
- 1-inch ginger, grated
- 1/4 cup gluten-free soy sauce (like tamari or coconut aminos)
- 1 tablespoon cornstarch
- 1/4 cup water
- 1 tablespoon rice vinegar
- 1 teaspoon honey (optional, for a touch of sweetness)
- Sesame seeds and green onions (for garnish)
Instructions:
- Prep the Sauce:
In a small bowl, whisk together the gluten-free soy sauce, cornstarch, water, rice vinegar, and honey (if using). Set aside. - Cook the Chicken:
Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat. Add the chicken slices, season lightly with salt, and stir-fry until golden and cooked through (about 4–5 minutes). Remove and set aside. - Sauté the Aromatics:
Add remaining 1 tablespoon oil to the same pan. Toss in garlic and ginger, stir-frying for 30 seconds until fragrant. - Cook the Broccoli:
Add the broccoli florets and a splash of water, then cover the pan for 2–3 minutes to steam slightly. - Combine Everything:
Return the cooked chicken to the pan. Stir in the sauce mixture and cook until it thickens and coats everything — about 1–2 minutes. - Finish & Serve:
Drizzle with sesame oil, toss to combine, and garnish with green onions and sesame seeds.
Cooking Tips For Gluten-free Chinese Meals
Cross-contamination can ruin a gluten-free meal. Keep all surfaces clean. Use separate utensils for gluten-free ingredients. Wash your hands often. Store gluten-free items separately. Avoid using the same oils for frying gluten-free and regular foods. Always read labels carefully.
Use tamari instead of soy sauce. Rice noodles work well instead of wheat noodles. Cornstarch can replace wheat flour for thickening sauces. Choose gluten-free hoisin and oyster sauces. Gluten-free soy sauce is also available. Check for gluten-free labels on all products.
Top Restaurants in the USA for Gluten-Free Chinese Food
Going out for Chinese food while staying gluten-free can be tricky — but not impossible. Across the U.S., a growing number of restaurants are stepping up, offering authentic and delicious gluten-free Chinese cuisine. Here are some of the best spots that take both taste and safety seriously:
1. PF Chang’s (Nationwide)
PF Chang’s has built a reputation for being allergy-conscious, offering a dedicated gluten-free menu with dishes cooked using separate utensils and woks to avoid cross-contamination. Their commitment to transparency makes them a reliable choice for gluten-free diners across the country.
2. Mission Chinese Food – New York, NY & San Francisco, CA
This modern Chinese restaurant is known for bold flavors and inventive dishes. They clearly mark gluten-free options on their menu and are attentive to ingredient safety, using tamari in place of soy sauce where needed.
3. Z&Y Restaurant – San Francisco, CA
A Michelin-recognized Sichuan restaurant located in San Francisco’s Chinatown, Z&Y is popular among locals and tourists. They are willing to accommodate gluten-free requests, especially with advance notice.
4. Chengdu Taste – Los Angeles, CA & Las Vegas, NV
Offering authentic Sichuan cuisine, Chengdu Taste provides options that are naturally gluten-free or can be adjusted to meet dietary needs. The staff is generally helpful when it comes to gluten concerns.
5. Wild Ginger – Seattle, WA
With a focus on Southeast Asian flavors, Wild Ginger offers a wide range of dishes and has an accommodating attitude toward gluten-free diners. The team is knowledgeable, and many items on the menu can be modified safely.
6. Spicy Moon – New York, NY
An all-vegetarian Sichuan eatery, Spicy Moon offers several naturally gluten-free dishes and makes use of gluten-free soy sauce alternatives. Their allergen awareness makes dining here a more relaxed experience.
7. China Blue – New York, NY
A stylish Shanghai-inspired restaurant in Tribeca, China Blue offers a separate gluten-free menu and provides guests with peace of mind by being transparent about their cooking methods and ingredients.
8. Ba Sichuan – Chicago, IL
This popular local restaurant in Chicago is friendly to gluten-free diners and takes care to prepare dishes without cross-contamination when asked. Their menu features a variety of bold Sichuan-style offerings.
9. Red Farm – New York, NY & Westport, CT
Red Farm combines modern Chinese cooking with fresh, locally sourced ingredients. Their team is flexible and responsive when it comes to gluten-free needs, making it a top pick for safe and satisfying meals.
10. Din Tai Fung – Multiple U.S. Locations
While known globally for its dumplings, Din Tai Fung also offers a selection of gluten-free items and is mindful of food allergies. They have systems in place for handling special dietary requests.
Dining gluten-free at a Chinese restaurant can be delicious and safe with the right preparation. Always call ahead, ask questions, and double-check ingredients — even at restaurants that offer gluten-free options. These top picks have built a reputation for both taste and care, making them worth a visit.
If you’re gluten-free, I promise you — you don’t have to miss out on Chinese food. With a little research, a few pantry staples, and the confidence to ask questions at restaurants, you can still enjoy all the flavors you love — from dumplings to stir-fries and soups. I’ve gone from feeling left out to hosting Chinese food nights at home that everyone loves — and no one ever misses the gluten. Start with one dish, maybe a simple gluten-free stir-fry, or visit a restaurant you trust and ask about gluten-free options. You don’t have to choose between flavor and safety — you just need the right tools. Join the movement toward flavorful, inclusive eating by sharing this post, and let’s make gluten-free Chinese food a reality for everyone. Got a favorite gluten-free Chinese dish? I’d love to hear it — drop it in the comments or tag me on insta @feastfolk!