Going gluten-free can be difficult, especially if you’re new to the zero-gluten diet. You end up spending ages reading restaurant reviews to see if they have gluten-free options, or looking for the best gluten-free pasta to satisfy your mac and cheese craving.
However, it does not end there. Gluten can appear in your favorite junk food items when you least expect it. According to Celiac Now, gluten is a protein in rye, barley, and wheat. Many junk food items contain hidden sources of gluten, such as malt flavorings made from barley (source: Beyond(Celiac) or soy sauce, which is made with wheat (source: BBC Good Food). Even if the snack you prefer is not made from wheat, ingredients derived from these grains can introduce gluten into your diet.
Avoiding gluten can be difficult, so take a break from the stress and buy some of these junk foods that are already gluten-free or have been reformulated to fit a gluten-free diet.
Ice Cream
Ice cream is just that, right? Okay, not quite.
Ice cream is classified into several categories, including American-style, French-style, Italian gelato, milk ice, and Philadelphia-style ice cream (source: Eater). Despite these variations, the base ingredients of eggs, dairy, and sugar remain constant.
This means that the ice cream itself is usually gluten-free. Gluten is only introduced into your scoop of ice cream via inclusions and flavorings, such as cookie chunks or brownies.
Cross-contamination, which occurs when gluten-containing ingredients processed in the same facility come into contact with ice cream components, can also introduce gluten into your pint. According to BeyondCeliac, ice cream’s manufacturing process and typical serving methods increase the risk of cross-contamination.
You’ll be relieved to learn that there are brands out there that not only have a gluten-free product list but also take precautions to prevent cross-contamination. Ben & Jerry’s has released a line of gluten-free versions of their popular flavors that have been rigorously tested, and approved by the Gluten-Free Certification Organization (via Ben & Jerry’s).NadaMoo, a plant-based ice cream brand!’s ice creams are all gluten-free, making them ideal for ice cream lovers who avoid gluten and dairy.
Talenti offers a variety of gluten-free gelato options for those who prefer a denser texture and richer flavor. However, if you have celiac disease or are extremely sensitive to gluten, keep in mind that Talenti does not manufacture gluten-free products in a separate facility.
Chocolate
According to Healthline, high-quality chocolate typically contains only three ingredients: cacao mass, cocoa butter, and sugar. Milk chocolate bars contain one additional ingredient, powdered milk. Because ice cream, pure chocolate is naturally free of gluten.
Instead, look for chocolate with added ingredients and flavorings that may contain wheat or gluten. Fortunately, a wide variety of popular chocolate bars are gluten-free.
Hershey’s has a clear labeling system that informs all consumers about the major allergens in the ingredients list, as well as whether any allergens have come into contact with the product. They also offer a wide variety of gluten-free chocolates, including many Reese’s products, Hershey’s Milk Chocolate bars, and Almond Joy.
Other popular gluten-free chocolates include Butterfinger (except Butterfinger Crisp), the majority of See’s Candies products, and all Enjoy Life chocolates, which are free of major allergens including gluten. This includes their baking chocolates if you want to do some gluten-free baking at home!
Chocolate stores that specialize in bean-to-bar chocolates, such as Dandelion Chocolates and GoodNow Farms Chocolate, frequently produce gluten-free chocolates.
Potato Chips
When you think of junk food, the first thing that comes to mind is probably potato chips.
Potato chips are thinly sliced potatoes that have been deep-fried in oil and then seasoned. Potato chips, such as Lay’s Classic Potato Chips and Ruffles Original, are gluten-free when seasoned with only salt.
Frito Lay has a well-organized page on its website that details the various snacks that are suitable for different dietary needs. There, you can see which of their products Frito Lay has determined to be gluten-free, which means they contain less than 20 ppm (parts per million). This is the FDA-approved standard for labeling a product as “gluten-free” (Frito Lay).
Any Frito Lay flavors not on the list may not be gluten-free due to gluten-containing seasonings (such as malt vinegar or spice mixes) or because they are manufactured in a facility with a high level of cross-contamination.
If you want complete peace of mind without having to worry about choosing the wrong flavor, brands like Kettle and Route 11 have their entire product line certified gluten-free!
Cheese Puffs
The cheese puff’s origins are somewhat unexpected.
According to Atlas Obscura, this snack was discovered by accident when agricultural workers in Wisconsin were attempting to clean an animal feed grinder by running wet corn through it. It “puffed up, like popcorn, except without the annoying kernels,” which is how the first corn puff or corn curl was created—the damp corn was ground and exposed to the heat of the grinder.
And the rest, they say, is history. Corporations began marketing what was once animal feed as crunchy, airy snacks by coating it in cheddar cheese powder and other seasonings (source: Atlas Obscura).
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Cheetos is one of the most popular brands of cheese puffs, and their entire product line, from the light-as-air Cheeto Puffs to the Flamin’ Hot Cheetos that have inspired a film, is gluten-free. Other cheese puff brands, such as Pirate’s Booty, which contains both corn and rice and Herr’s, are also gluten-free.
Popcorn
Popcorn is made by popping dried corn kernels in hot oil and is naturally gluten-free. Seasonings that may contain gluten should be avoided by celiac and gluten-sensitive individuals.
According to Healthline, common gluten-containing ingredients used to season popcorn include soy sauce, wheat starch, malt flavorings, and brewer’s yeast. Brewer’s yeast contains gluten because it is a byproduct of the beer-making process, which typically uses malted barley (National Celiac). So, if you see any of these ingredients on the back of your popcorn bag, you may want to put it down.
But don’t worry, there are popcorn brands that make it easy to avoid gluten with certified gluten-free snacks — SkinnyPop, Angie’s BOOMCHICKAPOP, and select Smartfood popcorn flavors are all gluten-free.
Alternatively, make your own flavored popcorn at home. It’s relatively simple, and you can experiment with fun and unusual flavors like Ginger Turmeric or Sweet and Savory Curry, which you won’t find on store shelves.
Cereal
Is cereal considered junk food? 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 difficult to classify most cereals as healthy. But we’re not here to judge if you like to start your day with a big bowl of sweet and crunchy cereal. After all, this is a list of junk foods.
The real question is, is cereal gluten-free?
Although many cereals are made from gluten-free grains such as corn or rice, they are not always gluten-free because they contain malt flavoring. Kellogg’s website states that their Rice Krispies cereal is not gluten-free due to the use of malt flavoring derived from barley, which contains gluten.
However, there are a few gluten-free brands, including Lucky Charms. Other cereals include Cheerios, Chex (excluding wheat Chex), and Cocoa Pebbles.
Pizza
What about a pizza without gluten?
What previously seemed impossible is now available at both major pizza chains and specialty pizzerias. A review published in the Journal of Cereal Science noted that advances in food research and technology have resulted in significant improvements in the taste, texture, and shelf-life of gluten-free bread and doughs. Much to our advantage.
There are now gluten-free options available at some US locations of chains like Domino’s Pizza and Pizza Hut, and pizzerias like Senza and Forno Rosso in Chicago Gluten in New York have made headlines with their gluten-free pizzas.
However, as with any location that prepares food containing gluten, there is a high risk of cross-contamination. According to their press releases, Domino’s and Pizza Hut are not dedicated to gluten-free facilities, and their gluten-free pizzas may pose some risks to people with celiac disease or high gluten sensitivity.
Here’s where frozen pizza comes in handy. Trader Joe’s serves a gluten-free pepperoni pizza and a gluten-free cheese pizza with cauliflower crust. Amy’s Kitchen offers gluten-free pizzas with various flavors. With these options, you can eat gluten-free pizza at home, knowing that no wheat flour has touched your slice.
Waffles
A good waffle is crispy on the outside and fluffy on the inside, with distinct square pockets that catch pools of melted butter and syrup. Waffles have a long and storied history dating back to ancient Greece, with their evolution into the modern-day breakfast food item beginning in the Middle Ages.
However, the frozen waffle’s true rise in popularity in America can be attributed to one man, Frank Dorsa, who invented it in 1953 (according to Epicurious). With the frozen waffle, American households no longer had to mix batters, clean hot plates, or purchase a single-purpose waffle maker in the first place. After one minute in the toaster, you’ll have a hot and crispy waffle for breakfast.
However, waffles are made with wheat flour batter, so if you are gluten-free, you may have had to skip your Eggo for a while. Don’t worry, several brands have developed gluten-free waffles. Kashi and Nature’s Path now offer gluten-free frozen waffles that are equally convenient as the other brands. If you prefer your waffles freshly made and have a waffle maker at home, Trader Joe’s offers a Ube Mochi Pancake and Waffle Mix that sounds delicious.
Chicken Nuggets
Chicken nuggets were invented in 1963 by Robert C. Baker, a scientist specializing in poultry science, and have come a long way since their inception in a Cornell University laboratory. According to the NPD Group, Americans consumed 2.3 billion nuggets in 2018, making them one of the most popular household foods in the country (via CNBC).
Chicken nuggets coated in flour or breadcrumbs before being deep fried are typically off-limits to celiacs and others following a gluten-free diet. However, there are now several brands of gluten-free frozen chicken nuggets available.
Tyson, Perdue, Applegate, and Bell & Evans are just a few of the brands that have introduced gluten-free chicken nuggets. To make things even more exciting, Perdue and Yummy Dino Buddies offer gluten-free dino nuggets for younger family members or the inner child in you. These brands have made it simple to eat one of your childhood favorites gluten-free by using rice and corn-based coatings.
French Fries
There is debate over whether French fries should be called French, with theories claiming that either the Belgians or the Spaniards were the first to fry strips of potatoes to create the fry (via National Geographic).
Regardless of their true origins, French fries have become one of the most popular ways to eat the humble potato. According to the US. According to the Department of Agriculture, one-third of all potatoes produced in the United States are processed and frozen for French fries.
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French fries, like potato chips, are simply deep-fried potatoes that are naturally gluten-free. However, before you head to your favorite fast-food restaurant, keep in mind that cross-contamination is still a possibility, and some restaurant chains or locations do not have designated fryers for fries (Healthline). If you are gluten-sensitive, it may be best to make your fries at home.
Brands such as Ore-Ida and Cascadian Farm make gluten-free frozen and bagged French fries, and you can even make your oven-baked French fries from scratch for a healthier version of this classic junk food.
Cookies
The cookie is an amazing invention. Despite its small size, it provides maximum flavor and texture. So don’t let your gluten-free diet stop you from indulging in a cookie.
Several cookie brands, including Pepperidge Farms and Tate’s Bakeshop, have developed gluten-free options to satisfy your cravings for chocolate chip cookies or gingersnaps. However, several types of cookies do not traditionally use wheat or other gluten-containing flour.
The most popular gluten-free cookies are the pastel-colored French macarons, which are traditionally made with almond flour, egg whites, and sugar (via The Atlantic). However, you should check to see if the fillings between the cookies contain gluten or if there was any cross-contamination from other gluten-containing products in the shop.
Nan-e Berenji, a light and crumbly Iranian rice flour cookie, is typically flavored with cardamom and garnished with poppy seeds (via Bon Appetit). Or consider the Kueh Bangkit, a sandy-textured cookie made from tapioca starch and popularized by Southeast Asian Peranakans (via Zafigo).
If you look beyond the North American cookie selection, you might just discover your new favorite gluten-free sweet treat!
Donuts
Doughnuts, donuts, or whatever you call them, these rings of deep-fried dough have America hooked. According to a NationalToday poll of 1,000 Americans, 96% approved of the donut. That’s not surprising. The light and chewy fried dough is the ideal vehicle for a wide range of toppings, from the simple glaze that made Krispy Kreme famous to the viral Golden Cristal Ube donut, which sold for $100 per piece (via CNBC).
Aside from Gold Leaf and Cristal, gluten-free donut enthusiasts have been looking for new ways to incorporate the pastry into their diet. They’ll be pleased to know that several brands, including Katz and Kinnikinnick, make gluten-free donuts. Specialty stores like Fōnuts in LA and Sift Gluten Free in Minneapolis provide gluten-free donuts made in a dedicated kitchen for a safe dining experience.
And if you’ve ever wanted some surprisingly deep advice from a children’s song about a deep-fried pastry, Burl Ives’ “The Donut Song” says, “As you go through life, make this your goal — watch the donut, not the hole.”
Macaroni with Cheese
Macaroni and cheese is a classic comfort food that simply tastes like home, but the macaroni half of the equation is typically not suitable for those who are gluten intolerant. On a gluten-free diet, noodles are off-limits.
Amy’s Kitchen’s rice-based meal or Annie’s version of the boxed classic will likely satisfy gluten-free shoppers’ cravings for mac and cheese. Amy’s Kitchen and Annie’s can be found in grocery stores across the United States.
Tacos
Rejoice! Corn tortillas, hard shells, and tortilla chips are gluten free. Fortunately, tacos and nachos are still an option.
You get to choose the toppings, so think carefully. As you are probably aware, salsa, meat, cheese, and other Southwestern staples are typically flour-free, whereas standard soft tortillas are not.
If you don’t want to make your own, Chipotle has a wide variety of gluten free options. According to their allergens list, everything on their menu is gluten and wheat-free, except the soft tortillas, so you can go crazy with your tacos or bowls.
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Taco Bell also has a variety of options that do not require substitutions or changes, as shown on its nutrition cheat sheet.
