Are Egg Rolls Gluten-Free? A Guide Delicious Recipe

Who says you need gluten to enjoy crispy, delicious egg rolls? These Gluten-Free Egg Rolls are packed with a savory filling and wrapped in a golden, crunchy shell that’s perfect for dipping into your favorite sauces. Whether you’re gluten-sensitive or just looking to try something new, this recipe is a total game-changer.

So, you are you wondering about “Are egg rolls gluten free?” This article will answer that question, and help you find the best gluten-free options, plus a yummy recipe!

Are Egg Rolls Gluten Free? Understanding the Basics

Let’s get right to it: Traditional egg rolls are generally not gluten free. That’s because the wrappers typically contain wheat flour, which, of course, has gluten. Therefore, if you have celiac disease or a gluten sensitivity, standard egg rolls are something you’ll need to avoid. However, don’t despair! It’s still totally possible to enjoy this classic treat.

What Makes Most Egg Rolls Not Gluten Free?

The key culprit is the egg roll wrapper. It is usually made from a dough that includes wheat flour. Wheat flour has gluten, a protein that causes issues for folks with gluten sensitivities. Hence, this makes conventional egg rolls unsafe for anyone needing to avoid gluten. So, when you are out at a restaurant, or buying pre-made egg rolls, always assume they aren’t gluten-free unless specifically stated.

The Rise of Gluten-Free Alternatives

Fortunately, food manufacturers and home cooks have recognized the need for gluten-free options. Accordingly, there’s now a variety of gluten free egg roll wrappers made with alternative flours. These may include rice flour, tapioca starch, and potato starch. Thus, finding or making gluten-free egg rolls is much easier these days.

Identifying Gluten Free Egg Rolls: What To Look For

Alright, now you know that traditional versions aren’t safe. Consequently, how can you tell which egg rolls are gluten free? It’s not always obvious, so keep a look out for specific labels and ingredients.

Decoding Labels: Look for “Gluten-Free”

First and foremost, always look for clear “gluten-free” labeling on product packaging. Specifically, many brands now make this very clear on their products. These labels mean the product has been tested and found to contain less than 20 parts per million (ppm) of gluten. This is generally considered safe for people with celiac disease. So if you see this, you can usually breathe a sigh of relief!

Reading the Ingredient List: A Crucial Step

In addition to the “gluten-free” label, it’s always a good idea to read the ingredient list. For example, look for ingredients like:

• Rice flour
• Tapioca starch
• Potato starch
• Corn starch
• Sorghum flour
• Buckwheat flour (even though it doesn’t contain wheat)
• Any mixes that mention gluten-free flourTherefore, if you find wheat flour, or any other ingredients with gluten, it’s best to avoid that product. Also, be mindful of cross-contamination, as well.

Cross-Contamination Concerns: A Real Issue

Cross-contamination can happen in production facilities or at restaurants. That’s when a product that should be gluten free comes into contact with gluten. So, if you’re highly sensitive, make sure to always inquire about the preparation process. When you are eating out, always ask questions about how the egg rolls are made. Ask questions like:

• Are they fried in a dedicated fryer?
• Are they prepared on a clean surface?
• Are the cooking utensils gluten-free?

This may seem like a lot, but it’s better to be safe, than sorry!

Making Your Own Gluten-Free Egg Rolls: The Better Option?

Honestly, the best way to ensure your egg rolls are gluten-free is to make them yourself. This way, you have full control over the ingredients and avoid cross-contamination. Let’s talk about how.

Finding Gluten Free Egg Roll Wrappers

First thing’s first: the wrappers. You can find premade gluten free egg roll wrappers at some specialty grocery stores and online retailers. Alternatively, there are different recipes you can find to make them yourself. Specifically, look for brands that use the alternative flours, which I mentioned before. Also, make sure to read reviews from other folks with gluten sensitivities to see their experiences.

Basic Recipe Overview: What You Will Need

The inside of a gluten-free egg roll is just as important as the outside! Traditionally, egg rolls contain a mix of:

• Shredded cabbage
• Carrots
• Onions
• Ground pork or chicken
• Soy sauce (make sure this is gluten free, too!)
• Ginger and garlic
• Various spices

However, you can adjust the fillings to your liking! For example, you could add shrimp, mushrooms, or other veggies. So make it your own!

Step-by-Step Process for Delicious Results

Here is a super simple recipe that you can follow to make delicious gluten free egg rolls:

Yields: Approximately 12-15 egg rolls
Prep time: 30 minutes
Cook time: 20-25 minutes

Ingredients:

Ingredient	Amount	Notes
Gluten-Free Wrappers	1 package	Use rice paper if desired for a lighter version.
Ground Beef	1 pound	Use ground chicken or turkey as an alternative.
Cabbage	4 cups, shredded	Green cabbage works well, but feel free to mix in some purple cabbage
Carrots	1 cup, shredded
Onion	1/2 cup, finely chopped
Garlic	2 cloves, minced
Ginger	1 teaspoon, minced or grated	Fresh is best, but ground ginger can be used as a substitute.
Gluten-Free Soy Sauce	3 tablespoons	Tamari works great
Sesame Oil	2 teaspoons
Salt	1 teaspoon
Black Pepper	1/2 teaspoon	Adjust to your liking
Egg	1, beaten
Oil for Frying	Enough for deep frying	Vegetable or canola oil is great
Optional:
Green Onion	1/4 cup chopped	Garnish

Instructions:

1. Prepare the Filling: First, heat 1 tablespoon of sesame oil in a large skillet or wok over medium heat. Add the ground pork (or your choice of protein). Cook, breaking it apart with a spoon, until it is nicely browned. Remove the pork and place it into a bowl. Set aside.
2. Sauté the Vegetables: Add the onion, garlic, and ginger to the skillet. Cook for a few minutes until they become fragrant and softened. Add the shredded cabbage and carrots to the pan. Cook until the veggies begin to wilt. This should take about 5-7 minutes.
3. Combine Ingredients: Add the cooked pork back to the skillet with the veggies. Stir in the gluten-free soy sauce, salt, and pepper. Mix thoroughly. Simmer for 2-3 minutes. Remove from the heat and allow the mixture to cool slightly.
4. Assemble the Egg Rolls: Lay out a gluten-free egg roll wrapper on a clean, flat surface. Place a few tablespoons of the filling in the center of the wrapper. Be careful not to overfill the wrappers to prevent them from splitting! Moisten the edges of the wrapper with the beaten egg. Fold the sides of the wrapper inwards. Roll it up tightly from the bottom to the top to form an egg roll shape. Repeat with remaining wrappers and filling.
5. Fry the Egg Rolls: Heat enough oil for deep frying in a deep pot or fryer to 350°F (175°C). Carefully place a few egg rolls into the hot oil, avoiding overcrowding. Fry for about 2-3 minutes per side, until they are golden brown and crispy. Remove the egg rolls from the oil and place them on a wire rack lined with paper towels to drain any excess oil.
6. Serve: Serve the freshly fried gluten-free egg rolls with your favorite dipping sauce. They’re delicious as an appetizer or part of a larger meal.

Tips for Success: Some Helpful Advice

• Don’t Overfill: Overfilling can make the wrappers tear and cause the filling to spill out during cooking.
• Seal Properly: Make sure you’re using the beaten egg to properly seal the edges of the wrappers to ensure they hold together.
• Don’t Overcrowd the Pan: When frying, do not overcrowd the pot, or the temperature of the oil will drop, resulting in less crispy egg rolls.
• Work Quickly: Gluten-free wrappers can dry out fast. So, try to assemble the egg rolls without too many breaks.
• Use Fresh Ingredients: Fresh ingredients will help the overall flavor of your egg rolls.

Nutritional Information (Per 100g)

Nutrient	Amount
Calories	200-250 kcal
Total Fat	10-15 g
Saturated Fat	3-5 g
Trans Fat	0 g
Cholesterol	40-60 mg
Sodium	300-400 mg
Total Carbohydrate	20-30 g
Dietary Fiber	2-4 g
Total Sugars	2-4 g
Protein	10-15 g

Please note: These are approximate values and can vary based on the specific ingredients and cooking method.

Are Egg Rolls Gluten Free In Restaurants? What To Do?

Let’s be honest, sometimes it’s just more convenient to order egg rolls out. So, what do you do if you’re in the mood for egg rolls but also need to make sure they are safe?

Asking the Right Questions: Be Prepared

When dining out, be sure to ask detailed questions about the food preparation. Don’t be shy about asking about cross-contamination and ingredients used! If the staff can’t give you direct answers, it’s best to choose another option. It’s all about making sure your food is safe!

Looking for Gluten-Free Restaurants

Search for restaurants that specifically cater to gluten-free diets. These places often have dedicated fryers and preparation areas to avoid cross-contamination. Moreover, always check online reviews to see what other patrons with gluten sensitivities have to say about their experiences.

When In Doubt, Go Without

Honestly, if you have any doubt about the safety of the food, it’s best to skip it. It is better to be safe and not get sick, than to indulge. There are plenty of delicious gluten-free options that you can try instead. It’s worth it to protect your health.

Diving Deeper into Gluten-Free Egg Roll Options

Now that we have covered the basic information and a recipe, let’s get a bit more detailed. We can talk about different gluten-free wrapper types, explore some more filling ideas, and go over some useful cooking tips. So, buckle up and get ready to learn more!

Different Types of Gluten-Free Wrappers

As we touched on before, not all gluten-free egg roll wrappers are created equal. Consequently, it’s good to know the variations out there. Here are the main kinds you might come across:

Rice Flour Wrappers

These are very common and are often very thin and crispy once cooked. They’re usually made with just rice flour and water, making them a great choice for those needing to avoid gluten. However, they can be a bit delicate. Therefore, handle them with care when you assemble your egg rolls!

Tapioca Starch Wrappers

Tapioca starch gives the wrappers a slightly chewy texture when they are fried. Some people like this. Furthermore, these wrappers are also gluten free and very versatile. They hold up pretty well to filling and frying.

Mixed Flour Wrappers

Many brands combine several gluten-free flours, such as rice, tapioca, and potato starch. This helps make a flexible, easy-to-use wrapper. Consequently, these are a good pick if you are looking for something that is easy to work with.

Rice Paper Wrappers

Though technically used for spring rolls, these can also make a light, fresh alternative to egg roll wrappers. Afterward, they’re made from rice flour and water, and they are naturally gluten-free. However, they’re softer and will not have a crispy exterior.

Exciting Gluten-Free Egg Roll Filling Ideas

Okay, so you know how to make the basic gluten-free egg rolls. But, what about some other options? Let’s get creative!

Vegetarian Options

For those avoiding meat, you can add things like:

• Tofu or tempeh (for protein)
• Mushrooms (such as shiitake or cremini)
• Water chestnuts and bamboo shoots for crunch
• Shredded zucchini or spinach

Seafood Delights

Shrimp and crab are great fillings that add a touch of elegance. Always buy quality seafood and cook it before you put it in the egg roll. Moreover, these fillings pair nicely with ginger and garlic.

Spicy Kick

If you like a little heat, include:

• Chili garlic sauce
• Sriracha or other hot sauces
• Chopped jalapeños or serrano peppers
• Red pepper flakes

Sweet and Savory

Mix it up by trying fillings like:

• Pulled pork and apple slaw
• Sweet potatoes with black beans and corn
• Chicken with caramelized onions and dried cranberries

Cooking Gluten-Free Egg Rolls to Perfection

Now, let’s go over some advanced tips for making sure your egg rolls are always a hit.

Frying Tips

Maintaining the right oil temperature is very important. If the oil is too hot, the egg rolls will cook quickly on the outside. Then, they will still be raw on the inside. If the oil is not hot enough, the egg rolls will absorb a lot of oil and not be crispy. Therefore, use a cooking thermometer to help you keep it at 350°F (175°C). Additionally, don’t overcrowd your pot, or the temperature will drop.

Baking: A Healthier Choice

If you want to use less oil, try baking your egg rolls. To do this, place them on a baking sheet and brush them lightly with oil. Bake at 400°F (200°C) for about 20-25 minutes, flipping halfway through. However, they won’t be as crispy as they are when fried.

Air Frying

Consequently, air frying is a great way to cook your gluten-free egg rolls! It uses less oil but gives you very similar results to frying. Simply place the egg rolls in the air fryer basket, and cook them at 400°F (200°C) for about 10-15 minutes.

Understanding Gluten-Free Certifications

Sometimes, you’ll see gluten-free products with a specific certification. This means a third party has tested the product and made sure it meets certain standards. Therefore, these products are generally considered the safest for people with celiac disease. It also helps you feel more confident in the products you choose.

Navigating Gluten-Free Options in Different Cuisines

It’s also great to know what to look for when eating other types of food. That will help you stay safe while you are out and about.

Asian Cuisine and Gluten Free

Asian food can be delicious, but it can also have a lot of hidden gluten. Therefore, be careful. Always ask about:

• Soy sauce (make sure it is gluten-free tamari)
• Sauces and marinades (many have wheat in them)
• Noodles and wrappers

Other Cultural Considerations

It’s not just Asian cuisine you need to think about. For instance, some:

• Mexican foods (like some tortillas)
• Italian dishes (pasta)
• Middle Eastern foods (like pita bread)

They can have wheat. It’s always good to ask!

Are egg rolls gluten-free? Making Smart Choices

Ultimately, being aware of ingredients is key. When it comes to are egg rolls gluten-free, you know the answer! You now also know that you can enjoy them by cooking them at home. You can try the recipe we provided earlier, or experiment with new flavors. Specifically, there are so many ways to have fun with making this classic dish, and you’ll be able to have all the enjoyment without having to worry about a gluten reaction!

FAQs: Are Egg Rolls Gluten Free? and More

Okay, let’s tackle some common questions that come up when discussing gluten-free egg rolls. Let’s get right to them:

The Joy of Gluten-Free Cooking and Eating

Finally, even if you’re cutting out gluten, you don’t have to cut out joy. Gluten-free cooking can be really fun and rewarding! It’s an opportunity to discover new ingredients and flavors that can transform your recipes. For instance, if you love crispy snacks, check out how to fry egg rolls in vegetable oil here. Curious about creative fillings? Explore this guide to delicious egg roll fillings here. And if you’re feeling adventurous, try this perfect homemade vegetable egg rolls recipe here. So, enjoy trying new things and don’t be afraid to get creative in the kitchen!