If you’re reading this post you may be wondering, “Is guacamole gluten free and safe for people with celiac or a gluten intolerance to eat?” The short of it is, yes! Guacamole is gluten free and safe for anyone to eat who is avoiding gluten in their diet.
Quick Answer: The basic ingredients used to make guacamole include avocados, onions, lemon, lime, salt, and onions which are all naturally gluten free. So guacamole is naturally gluten free!
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Table of Contents
- Is Guacamole Gluten-Free?
- Common Gluten Containing Additives in Processed Food
- Can Celiacs Have Guacamole?
- Is Prepackaged Guacamole Gluten-Free?
- Best Gluten Free Guacamole Brands
- Is Guacamole Vegan?
- Is Guacamole Dairy Free?
- Is Guacamole Low Carb and Keto Friendly?
- Does Guac Have Dairy or Gluten?
- Can You Eat Avocado If Gluten Free?
- How To Make Gluten Free Guacamole
- What Can You Dip Into Gluten-Free Guacamole That is Also Gluten-Free?
- Gluten Free Guacamole Recipes To Try At Home
- Can you Make A Guacamole Recipe Without Tomatoes?
- Is Wholly Guacamole Gluten-Free?
- Which Guacamole Brands are Not Gluten-Free
Is Guacamole Gluten-Free?
The basic ingredients used to make homemade guacamole include avocados, onions, lemon, lime, salt, and onions which are all naturally gluten free. So guacamole is naturally gluten free!
You need to be careful when buying prepackaged guacamole. Most brands of guacamole are gluten free. However you should always read the label to check for wheat containing ingredients or additives. Some guacamole dips and spreads add soy sauce as one of the ingredients. Soy sauce is not gluten free since it is derived from wheat.
You should also check for cross contamination labels. If you are sensitive to trace amounts of gluten then a little gluten from cross contamination could cause you to have an allergic response.
While most brands of guacamole are gluten free. Not to mention that most people with celiac disease consider guacamole to be universally gluten free. It’s always better to be safe than sorry. Don’t drive yourself crazy but always read the ingredient list.
If you’re unsure of what ingredients to look for keep an eye out with any ingredient that has the word wheat in it. Wheat means gluten is present. In the section below you’ll find a list of the most common food additives that contain gluten.
Common Gluten Containing Additives in Processed Food
- Wheat (bran, germ and starch)
- Malt (since it’s made from barley)
- Cracker Meal
- Soy Sauce
- Kinkel
- Vital Gluten
- Wheatgerm
- Sulfosccinate
- Seitan
- Rusk
- Teriyaki Sauce
- Durum
- Semolina
- Einkorn
- Emmer
- Farina triticale
- Farro or faro (spelt)
- Graham flour
- Hydrolyzed wheat protein
- Modified wheat starch
- Rye
Can Celiacs Have Guacamole?
Yes since the basic ingredients used to make guacamole are gluten free it’s safe for people with celiac disease to have guacamole.
Is Prepackaged Guacamole Gluten-Free?
You need to be careful when buying prepackaged guacamole. Most brands of guacamole are gluten free. However you should always read the label to check for wheat containing ingredients or additives. Some guacamole dips and spreads add soy sauce as one of the ingredients. Soy sauce is not gluten free since it is derived from wheat.
You should also check for cross contamination labels. If you are sensitive to trace amounts of gluten then a little gluten from cross contamination could cause you to have an allergic response.
While most brands of guacamole are gluten free. Not to mention that most people with celiac disease consider guacamole to be universally gluten free. It’s always better to be safe than sorry. Don’t drive yourself crazy but always read the ingredient list.
If you’re unsure of what ingredients to look for keep an eye out with any ingredient that has the word wheat in it. Wheat means gluten is present. In the section below you’ll find a list of the most common food additives that contain gluten.
Best Gluten Free Guacamole Brands
- Wholly Guacamole
- Sabra Guacamole
- Good & Gather
Is Guacamole Vegan?
The basic ingredients used to make guacamole include avocados, onions, lemon, lime, salt, and onions which are all naturally vegan. So guacamole is vegan and safe for those following a vegan diet to enjoy eating!
Is Guacamole Dairy Free?
Traditional guacamole is dairy free although some people put sour cream in their guacamole and use a thin layer of milk on top of it when they store it.
Is Guacamole Low Carb and Keto Friendly?
The basic ingredients used to make guacamole include avocados, onions, lemon, lime, salt, and onions which are all naturally low carb keto friendly. So guacamole is naturally low carb and good for those on a ketogenic diet!
Does Guac Have Dairy or Gluten?
Believe it or not guacamole is dairy free! No milk or cream is used in traditional guacamole recipes. However, there are a few situations where guacamole could have dairy in it.
The same goes for gluten. The ingredients used to make guacamole are naturally gluten free. So traditional guacamole is both gluten-free and dairy-free. There are a few caveats to this rule.
Sour Cream in Guacamole
Some people mix sour cream into their guacamole. Sour cream adds a nice tangy flavor and creamy fluffy texture to guacamole. Most people don’t add dairy to their guacamole but it’s something to consider. Especially ask if the guacamole is extra smooth and creamy and lighter in color.
Milk Lock: A Non Dairy Free Method of Guacamole Storage
Milk Lock: Other people swear by a milk lock. In order to keep their guacamole from turning brown they store the guacamole with a thin layer of milk over the top. The truth is that the milk doesn’t do anything special to the guacamole.
Simply providing a layer on top of the guacamole that prevents the oxygen from touching the surface and oxidizing it. The oxygen is what triggers the chemical reaction called oxidation that turns guacamole brown.
Can You Eat Avocado If Gluten Free?
Yes avocados are considered to be a fruit that doesn’t come from wheat. So avocados are 100% naturally gluten-free and safe for anyone with a gluten intolerance to eat. Just make sure to check ingredients that may be added to avocados in recipes that could contain gluten.
Not every recipe that uses avocados will be gluten free but all unprocessed avocados are naturally gluten-free by themselves.
How To Make Gluten Free Guacamole
It’s easy to make guacamole. Just follow these two simple steps!
- Step 1: In a bowl mash avocados with a fork until slightly chunky.
- Step 2: Combine lemon juice, onions, cilantro, oregano, chili pepper flakes, and salt. Mix to combine evenly. Adjust seasonings according to your tastes. Enjoy!
What Can You Dip Into Gluten-Free Guacamole That is Also Gluten-Free?
- Bell Peppers
- Jicama
- Veggie Straws
- Veggie Chips
- Corn Tortilla Chips
- Cucumbers
- Shrimp
Gluten Free Guacamole Recipes To Try At Home
Guacamole is so easy to make at home. Even if you’ve never cooked in your life I can guarantee that you could make any of these gluten free guacamole recipes with confidence! There is zero cooking involved and very little chopping. As long as you can use a fork to mash some avocado you’ll be fine.
Can you Make A Guacamole Recipe Without Tomatoes?
Traditional guacamole is usually made with diced tomatoes but there is no reason that guacamole has to have tomatoes. Some people are allergic to tomatoes and cannot have tomatoes in their guacamole.
If you have an autoimmune disorder like rheumatoid arthritis or psoriasis night shades (including tomatoes) could increase inflammation and aggravate your symptoms. Another reason to make guacamole without tomatoes!
While tomatoes do add flavor to guacamole, they aren’t the star of the show. In fact, sometimes tomatoes can ruin guacamole if the watery seeds aren’t removed first. The seeds will make the guacamole runny and dilute the flavor.
There are tons of recipe variations without tomatoes. Some people simply leave tomatoes out while others use roasted peppers instead of tomatoes.
Is Wholly Guacamole Gluten-Free?
So many people love Wholly Guacamole! Luckily if you’re gluten-free you can also enjoy Wholly Guacamole because it’s gluten-free!
Which Guacamole Brands are Not Gluten-Free
- Is Old El Paso Chunky Guacamole
- Ortega Guacamole Style Dip
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