How to make any recipe gluten-free
Most recipes only need a few swaps. Here's how to convert one, plus a chart of the most common gluten-free substitutes.
5 steps
- Read the ingredient list and mark anything made from wheat, barley or rye, including hidden sources like soy sauce, malt and some broths.
- Swap each one using the chart below.
- Check the labels on packaged ingredients (spices, sauces, broth, chocolate chips) for a gluten-free claim.
- Expect small technique changes: gluten-free flour often needs a bit more liquid or a short rest, and gluten-free pasta cooks faster.
- If you have celiac, keep the cooking gluten-free too: clean pans, separate toaster, and fresh oil for frying.
Gluten-free swap chart
| Instead of | Use | Tip |
|---|---|---|
| All-purpose flour (baking) | 1-to-1 gluten-free flour blend | Works best in cookies, cakes, muffins and quick breads. Yeast breads need a blend made for bread. |
| Flour for thickening (gravy, sauces) | Cornstarch, arrowroot or sweet rice flour | Cornstarch thickens more than flour, so start with less and add as needed. |
| Soy sauce | Tamari or a soy sauce labeled gluten-free | Regular soy sauce is brewed with wheat. |
| Pasta | Gluten-free pasta (rice, corn or chickpea) | Cook to the low end of the time and rinse if the package says to. It goes soft fast. |
| Breadcrumbs or panko | Gluten-free panko, crushed GF crackers or crushed rice cereal | Check that the cereal is labeled gluten-free; some contain malt. |
| Flour tortillas | Corn tortillas or gluten-free wraps | Warm corn tortillas so they don't crack. |
| Couscous or bulgur | Quinoa, rice or millet | Both couscous and bulgur are wheat. |
| Barley in soups | Rice, wild rice or buckwheat groats | Buckwheat is not related to wheat and is gluten-free. |
| Regular oats | Certified gluten-free oats | Oats are usually cross-contaminated unless certified. |
| Beer (batter, chili, stew) | Gluten-free beer, hard cider or broth | Most beer is made with barley. |
| Malt vinegar | Apple cider, white or rice vinegar | Malt vinegar is barley-based; distilled vinegars are fine. |
| Teriyaki, hoisin and oyster sauce | Versions labeled gluten-free | Most bottled Asian sauces contain wheat. |
| Bouillon cubes and broth | Broth labeled gluten-free | Some contain wheat or barley-based flavorings. |
| Udon, ramen or wheat noodles | Rice noodles or 100% buckwheat soba | Many soba noodles are part wheat, so check the label. |
When a recipe won't convert
Some dishes depend on gluten for their structure, so there's no honest swap:
- Seitan (it is wheat gluten)
- Traditional sourdough made from a wheat starter
- Wheat-based ramen noodles
FAQ
- Can I just swap regular flour for gluten-free flour?
- For cookies, cakes, muffins and quick breads, a 1-to-1 gluten-free flour blend usually works. Yeast breads need a blend made for bread or a dedicated gluten-free bread recipe.
- What can I use instead of soy sauce?
- Tamari or a soy sauce labeled gluten-free. Regular soy sauce is brewed with wheat.
- Which recipes can't be made gluten-free?
- Dishes where gluten is the structure, such as seitan (it is wheat gluten), traditional sourdough made from a wheat starter, wheat-based ramen noodles. Look for a recipe written to be gluten-free instead.
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