Are Tacos Gluten Free? The Ultimate Guide to Eating Tacos Safely And Gluten-Free
By Lisa Bot | Published 9 December 2023
Introduction
Unfolding the Tacolicious Saga
Tacos: a delightful package of flavours that have traveled the globe, tantalising palates and invigorating taste buds. They embody a rich, tangy blend of lime juice, cilantro, sliced jalapeño, and avocado, further embellished with a hearty filling of refried beans and black beans - a culinary staple originating from Mexico. Moreover, you can stack multiple of these flavourful sensations together if you're exceptionally hungry.
These beloved gf tacos have evolved over time, blending traditional and global influences to create numerous delicious versions. Some prefer a decadent taco salad, seamlessly merging traditional taco ingredients into a refreshing, filling salad. For enthusiasts who like to save leftovers, simply store the taco meat in an airtight container in the fridge, although storing whole tacos in the fridge may make the shell and toppings soggy.
Read our guide to learn all about the most popular types of tacos.
The Gluten-Free Conundrum
Gluten, the sticky protein found in wheat, barley, and rye, can be a tricky issue for those with celiac disease, non-celiac gluten sensitivities, and wheat allergies. Planning a diet with a minimal amount of gluten, and yet rich in essential elements such as potassium and calcium, can alleviate symptoms which range from abdominal pain and bloating to more severe health consequences. However, with emphasis on the 'accuracy' of the gluten-free, potassium and calcium-enriched substitutes we suggest, there's no need for a farewell to delicious foods like tacos. Despite the dietary changes, your love for tacos doesn't have to waiver. We'll show you how.
Let's delve into the kingdom of gluten-free, potassium and calcium-rich food with a case study showcasing someone relishing a gluten-free lifestyle, savouring dishes from gluten-free bread recipes for an oven or bread machine, to exquisite gluten-free pizza dough crust rich in these essential nutrients.
The Anatomy of a Taco
What Makes a Taco?
A taco, in its most basic form, is comprised of a tortilla filled with assorted ingredients. These usually include fillings like meat - perhaps a flavoursome beef mince or succulent chicken for the perfect chicken tacos - vegetables, cheese, rice, beans, and then skillfully dressed with an exciting salsa, guacamole, or sour cream, adding an extra punch to the food serving. It's a beautiful medley of textures — from soft or crunchy tortillas, the crunch particularly favoured in crunchy tacos - to juicy and tender fillings sparked off with tangy, spicy, or creamy toppings, all shrouded in a tantalising dressing.
If dietary restrictions are taken into account, one might choose gluten-free options like in a gluten-free enchiladas recipe where gluten-free corn tortillas are preferred, mirroring the adaptability of this dish's ingredients. Regional preferences, and even meal prep considerations are also key, fostering customised options such as home-made corn tortillas recipe, or even presenting the taco in the form of deconstructed taco bowls.
The variability and adaptability of tacos make them a versatile dish for everyone to enjoy. Notably while relishing these, it is encouraged to seek out the nutrition facts that align with your specific dietary requirements to ensure a balanced meal.
Learn more in our article: What To Put In Tacos: Taco Bar Recipe Ideas And Popular Taco Toppings
Typical Taco Ingredients
The most common taco ingredients include:
- Taco Meat: Ground beef or turkey is often used, mixed with various seasonings for enhanced flavours. This ground meat, rich in protein — about 20g per serving, lends good nutrition to your meal. Non-traditionalists might also try chicken tacos or tacos with vegetarian alternatives like tofu.
- Tortillas: Traditionally, you'd use corn tortillas, either soft or hard, having around 18g of carbohydrate per serving. These can sometimes get soggy, so it's advisable to store the meat separately and reheat in a microwave or on the stovetop. Many gluten-intolerant taco lovers prefer the Don Poncho Gluten-Free Corn Tortillas or Mission Gluten-Free Corn Tortillas. If you're searching for that satisfying crunch, Old El Paso Stand 'N Stuff Taco Shells are the ideal crunchy tacos.
- Taco Seasoning: A blend of spices such as chilli powder, onion powder, cumin, garlic powder, red pepper flakes, paprika, salt, and others create a very distinctive flavour profile.
- Toppings: The freshness and texture of a taco are elevated with the addition of cheese, lettuce, tomatoes, avocados, onions, sour cream, salsa, and hot sauce. Alternatively, you might explore gluten-free taco bowls or making your own tortillas using a corn tortillas recipe - to reheat, simply wrap the stack of them in a moistened paper towel and microwave on high for 20 or 30 seconds. Remove the tortilla to a paper towel to absorb oil, and using tongs, carefully fold the tortilla over to create a taco shape.
Get some inspiration in our blog post: 25 Best Taco Toppings For A Taco Bar That Get Rid Of Your Taco Recipe
Let's Talk Gluten in Tacos
Are Corn Tortillas And Hard Taco Shells Gluten-free?
Excellent news for taco lovers: Almost all corn tortillas and hard taco shells are naturally gluten-free. Yes, you read that right. Corn, the staple in tortilla recipes, unlike wheat, barley, and rye, contains no gluten. However, be wary of cross-contamination as even some cooking processes may involve shared equipment with gluten-containing ingredients. Always strive for nutrition information and read labels, avoiding anything that doesn't specifically state "gluten-free". Trusted brands such as Mission Gluten Free Yellow Corn Taco Shells, Don Poncho Gluten-Free Corn Tortillas, and Old El Paso Stand 'N Stuff Taco Shells for the delight of crunchy tacos, deliver on this promise. It's worth noting that some brands, like Ortega, despite not having gluten ingredients, make no gluten-free claims, presumably due to possible cross-contamination.
If you're into meal prep or just love spending time in the kitchen, it's relatively easy to whip up DIY gluten-free hard taco shells at home. Using a simple corn tortillas recipe or gluten-free flour tortillas, just drape the tortillas over a rack or rolling pin in a u-shape and bake until they form crispy, crunchy tacos. This homemade preparation allows you to relish all the savoury goodness of chicken tacos or taco bowls, with zero gluten worries.
Spotlight on Taco Seasonings
Commercially made taco seasonings may include ingredients that contain gluten. This is particularly true in many popular options whose preparation and cooking processes may involve shared equipment or cross-contamination with gluten-containing ingredients. To guarantee your taco seasoning meets gluten-free standards, it's important to pay attention to nutrition information, always check the label or consider making your own at home. Here's a simple-to-follow, homemade, gluten-free taco seasoning recipe that doubles as one of your staple tortilla recipes:
- 2 tsp onion powder
- 1 tsp chilli powder, a favourite among choices like Huy Fong Foods Sriracha hot chilli sauce
- ½ tsp garlic powder
- ½ tsp cornstarch or tapioca starch
- ½ tsp ground cumin
- ¼-½ tsp granulated salt - you can adjust this according to your sodium intake preference
- ¼ tsp red pepper flakes
- ¼ tsp paprika
- ¼ tsp dried oregano
- ¼ tsp dried rosemary
- ¼ tsp black pepper
- ⅛ tsp cayenne pepper
Using these spices not only delivers a comprehensive spectrum of flavours to your tacos but also ensures they're entirely gluten-free. You can store any extra in an airtight container for efficient meal prep for future batches.
Keen to make your own taco seasoning? Read our full guide: What's In Taco Seasoning? Homemade Recipe For The Best Tasting Taco Seasoning Ever
Decoding Gluten-Free Tacos
Essential Components of Gluten-Free Tacos
Here are the main components required for a scrumptious gluten-free taco experience:
- Protein: Ground beef or turkey works very well for tacos, but any lean meat or protein source can create delicious taco fillings. When preparing your protein, consider this meal prep technique: marinate diced steak in minced garlic, gluten-free low sodium soy sauce, lime juice, cumin, chilli powder, and oregano for about 30 minutes, a staple in many tortilla recipes. Moreover, don't forget to check if any marinades or seasonings you use are gluten-free — to keep in line with the certain dietary requirements and obtain adequate nutritional information.
- Gluten-Free Taco Seasoning: You can make homemade gluten-free taco seasoning using a blend of gluten-free spices, or select a certified gluten-free product from the store. This data is crucial to those aiming for a more nutrition-conscious diet.
- Water: Helps to evenly distribute the seasoning throughout the meat while cooking.
- Gluten-Free Tortillas: Look for certified gluten-free options at the store, or make your own using gluten-free flour.
- Toppings (optional): Fresh lettuce, tomatoes, onions, avocados, or even pineapple can be great toppings - add red onions, black beans, sour cream, bell peppers, fresh cilantro, tomato sauce, hot sauce, and even sweet corn for a delicious twist. For lovers of heat, add a hint of chilli sauce or jalapeños as well. Just remember to check labels to ensure they are gluten-free, and mind the sodium levels for a healthier meal.
Each component contributes to tantalising taste buds with a burst of authentic Mexican flavour that anyone can enjoy.
How to Make Gluten-Free Tacos at Home
Follow this quick and easy home recipe for delicious gluten-free tacos:
Preparation Time: 15 minutes
Cooking Time: 12 minutes
Resting Time: 1 hour
Yields: 5 servings
Ingredients:
- 1 pound ground beef or turkey (opt for 85%-90% leaning towards less fat to drain)
- Gluten-free taco seasoning (use the homemade recipe shared above or buy the certified gluten-free ones)
- ½ to ¾ cup water
- Gluten-free corn tortillas (either soft or hard)
Toppings:
- Shredded lettuce
- Cheddar cheese
- Diced tomatoes
- Spicy sour cream
- Fresh squeezed lime juice
- Chopped cilantro
- Diced avocados
- Diced red or white onions
- Salsa or pico de gallo (or your choice of gluten-free salsa)
Steps:
- Heat a large skillet over medium heat, add the ground meat and break it apart with a spatula. Cook until browned (about 5-7 minutes). This meal prep is similar to how Taco Bell prepares their tasty staples, albeit with an understanding that they use gluten-containing flour tortillas, which we are avoiding here.
- Add the gluten-free taco seasoning and water to the skillet. Stir until the meat is evenly coated with seasoning.
- Reduce heat to a simmer, and continue cooking the meat for about 10 more minutes until it's well-cooked and flavourful. For additional flavour, consider marinating your meat with minced garlic, low sodium gluten-free soy sauce, lime juice, cumin, chilli powder, and oregano before cooking.
- Warm up the tortillas, either in a lightly greased pan or directly over the stove fire for a few seconds.
- Spoon the seasoned meat into the warm tortillas.
- Top with your favourite toppings. Depending on your palette, you could sprinkle hot sauce or chilli flakes for added heat, or garnish with a dash of Huy Fong Foods Sriracha hot chilli sauce. Remember to check the nutrition information to ensure it suits your dietary restrictions.
Enjoy your homemade gluten-free tacos anytime you want!
Choosing the Right Ingredients for Your Tacos
All About Gluten-Free Taco Ingredients
Diving deeper into the ingredients of gluten-free tacos, let's check out each component in detail:
The Foundation - Gluten-free tortillas: Primarily made from corn, gluten-free tortillas can also be crafted from other gluten-free grains like quinoa, amaranth, or millet. For gluten-free options, many brands now offer a variety of gluten-free tortilla recipes.
The Filling - Protein and Veggies: Opt for lean meats like beef mince, providing plenty of protein, fresh meats, or alternative protein sources like tofu or tempeh for plant-based diets. Add nutritional ingredients - rich veggies - red onions, bell peppers, and leafy greens like spinach and kale also make excellent additions.
The Flavour - Gluten-Free Seasonings: Stick with seasonings that are naturally gluten-free like herbs, spices, citrus juice, vinegar, olive oil and chilli sauce. Data shows that many pre-made seasonings may contain gluten unless they are certified gluten-free.
The Toppings - Taste and Texture: Add a pop of flavour and innovative textures with your choice of homemade salsa, guacamole, or other gluten-free sauces like Huy Fong Foods Sriracha hot chilli sauce. You can even add crumbled cheese or nutritional yeast for a cheesy flavour.
By using the freshest and most nutritious ingredients, you can ensure that your tacos are not only gluten-free but also wholesome and delicious!
Options for Store Bought Gluten-Free Tortillas
If you're looking for store-bought gluten-free tortillas, here's a curated list of options that provide convenience without compromising flavour:
- Mission Gluten-Free Flour Tortillas: These soft, pliable tortillas are staple items reminiscent of those in Taco Bell's soft taco kit. Ideal for creating sumptuous wraps, burritos, quesadillas, and tortilla recipes that turn tacos into a culinary delight.
- BFree Flour Tortillas: Meticulously crafted with a blend of gluten-free flours, these tortillas are also free from dairy, eggs, nuts, and soy, perfect for those into serious meal prep.
- Siete Foods Tortillas: Offering a variety of grain-free tortillas, including Almond Flour tortillas and Cassava & Coconut tortillas, this innovative brand stands out in the sidebar of tortilla options.
- La Tortilla Factory Gluten-Free Tortillas: These tortillas, available in multigrain and ivory teff, are soft, versatile, and work flawlessly for all your gluten-free wrap needs, just remember to store in refrigerator to maintain their freshness.
- Don Poncho Gluten-Free Corn Tortillas: Soft enough to roll uncooked, these corn tortillas, once topped with succulent fillings and tangy chilli sauce, become ideal for enchiladas and tacos.
- Old El Paso Stand 'N Stuff Taco Shells: These stand-alone taco shells bring that delightful crunch to tacos for those who fancy a texture contrast in their meals.
It's critical to always double-check the packaging of any tortilla product for a certified gluten-free label, which is why we've addressed this in our FAQs. Some brands like Taco Bell may change their ingredients or manufacturing processes, introducing gluten inadvertently. As such, remember to select a product that aligns seamlessly with your dietary needs and taste preferences.
FAQ
Can I make these tacos with beef?
Absolutely! To substitute the sliced chicken with beef, add all the same taco spices plus the cornstarch. Start cooking your raw, unseasoned ground beef in the same hot skillet. Break it up as it cooks, and when it's still pink in spots, add the seasoning mixture. Mix in the seasoning, and let the mixture cook until the beef is no longer pink and has begun to brown. You'll know it's done when the beef mixture becomes fragrant. The quality of beef does matter in this instance, opt for organic or locally raised if possible.
Do corn tortillas have gluten?
Good news for gluten-intolerant taco lovers - corn tortillas are typically gluten-free. They're made of corn, water, and occasionally lime, thus, they're a staple in many gluten-free tortilla recipes. Unlike Taco Bell, which uses wheat flour for many of its taco options, they don't contain the gluten protein found in wheat, barley, and rye. However, always check the label to confirm, as some brands may process corn tortillas in the same facilities where gluten-containing ingredients are handled, similar to the shared equipment at Taco Bell. This could lead to cross-contamination.
Also, as a part of your meal prep, avoid brands that may add wheat flour to their corn tortillas. Stick with products explicitly labeled as gluten-free and low in sodium to play it safe. Consider investing in a soft taco kit explicitly labeled gluten-free for further convenience. Check the FAQs for any brand-specific details on potential gluten contamination and refrigerate your tortillas to maintain their freshness. Additionally, enrich your meal with chilli sauce, a classic complement to any soft taco. And remember, a well-stocked refrigerator is always key to a successful meal prep.
What substitutes can I use in these Gluten-Free Tacos?
For a versatile dish like tacos, you have a variety of substitutes to tailor it to your dietary needs:
- Tortilla options: If you prefer a different type of tortilla, you can use gluten-free flour tortillas, lettuce wraps, or even corn taco shells. These options are not only excellent for those with dietary restrictions but can also serve as innovative additions to your typical tortilla recipes.
- Protein substitutes: Instead of ground beef or turkey, you can opt for a lean beef mince or proteins like ground chicken, pork, or vegetarian alternatives like tofu or tempeh for your taco filling. This lets you vary the meal prep while still ensuring you are getting the required proteins.
- Seasoning alternatives: You may consider different taco seasoning blends or create your own with a combination of herbs and spices that suits your taste preferences. For instance, perhaps a Taco Bell inspired seasoning, or adding a touch of heat with chilli sauce, might tickle your palate.
- Topping variations: Customise your tacos with various toppings according to your preferences and dietary needs. Data suggests red onions, black beans, sour cream, bell peppers, sour cream, and fresh cilantro make great toppings. Remember to check the sodium and other nutrition information for each ingredient.
Ultimately, the highlight of tacos is their adaptability! You can always mix and match ingredients to suit your taste buds.
