7 Foods You Think Are Gluten-Free
(But Aren’t)
You’re doing everything right.
Reading labels. Asking questions. Ordering carefully. And then… gluten shows up where you least expect it.
This is where most people get tripped up — not the obvious stuff like bread or pasta, but the hidden gluten in everyday foods.
Let’s fix that. Once you know, you know – so you won’t question. Because questioning things you are putting in your gut – will make you nervous then your gut will hurt…then it all goes down hill from there.
1. Soy Sauce & Marinades
This one surprises people. Traditional soy sauce is brewed with wheat.
That means:
- marinades
- stir fry sauces
- dipping sauces
Use tamari or certified gluten-free soy sauce. And make your own stir fry sauces!
2. Soups, Sauces & Gravies
That creamy soup or glossy sauce? There’s a good chance it’s thickened with flour.
Common culprits:
- roux (butter + flour)
- wheat-based thickeners
- hydrolyzed wheat protein
Look for gluten-free labels or ask how it’s thickened. I would say about 99% of the time – restaurants use flour as a thickener so yeah, not gluten free.
Check out these posts.
3. Processed Meats & Hot Dogs
Not all protein is safe.
Many:
- deli meats
- sausages
- hot dogs
…use wheat-based fillers or binders.
Always check labels. Don’t assume. There are many store bought sausages that are gluten free – there should be a large enough to notice label that says gluten free on the package.
4. Salad Dressings
Seems harmless, right? Not always. Some dressings are thickened with gluten-containing ingredients.
Choose certified gluten-free brands or make your own. I love Primal Kitchen – everything is gluten free so no need to worry.
5. Bouillon Cubes
Tiny… but tricky. Many contain wheat flour or wheat-derived ingredients.
Use stock or broth in a carton or glass container and look for the label that says gluten-free.
6. Restaurant French Fries
Potatoes are gluten-free. The fryer? Not always. Cross-contamination happens when fries are cooked in the same oil as breaded foods. Picture chicken nuggets going in the same fryer that your fries go in – not gluten free!
Ask if they use a dedicated fryer. If they do – they know…if they look at your funny – that’s your answer right there.
7. Eggs at Restaurants
This one catches people off guard. Like, what? Are you serious – eggs have gluten in them?!?
Some restaurants add pancake batter to:
- scrambled eggs
- omelets
Ask how the eggs are prepared — or keep it simple and pass on the eggs.
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Hi, I'm Kat.
Welcome to my Kitchen Counter. I’m excited to share with you a new series called “Make my kitchen work for you” along with a collection of blog posts about a variety of topics – building a gluten free pantry, staples to always have on hand and gift guides for the Chef in your life. Take a look around. I’d love to hear from you – do you like these posts?
