This post is brought to you by Udi’s Gluten Free.
Aww. Baby Henry.
Happy Holidays! Things that I love about the holidays: time off, moments with family and friends, giving and receiving beautiful gifts, and eating all of that delicious food. But if you’re like me – gluten-free – eating holiday treats requires a little bit more knowledge and planning. When it comes to living gluten-free, I am constantly discovering which foods are ‘safe’ and which are not.
I always have to remind myself to read labels. When I screw up, this is always how it happens – I don’t read the label! Gluten lurks in foods that you wouldn’t imagine, so you have to always double check. And, just as a side note, if you’re cooking for someone with a severe gluten issue (like Celiac disease), you’ll want to select foods that are certified gluten-free – not just free of gluten – to avoid potential cross-contamination issues.
Without further ado, here’s my list of holiday treats to be wary of if you’re gluten-free. Proceed with caution!
Cakes, Cookies, Pies, Other Baked Goods – Of course, anything with flour in it contains gluten. There are lots of great gluten-free alternatives for ‘flour’ and mixes (I really like Udi’s Cinnamon Rolls, Immaculate Baking Company fudge brownie cookies, and the Betty Crocker box mix of chocolate chip cookies {SO GOOD – I have no idea why it has such a low rating on their website}. I also want to try this pre-made refrigerated pie dough from Pillsbury, but I haven’t seen it in my grocery store yet).
If you’re looking for a homemade gluten-free pie crust, I really love this one: Vegan Pumpkin Pie from OSG.
Soups – Gluten may lurk in soup. Flour is often added to broth to thicken it up. Bouillon cubes may also contain gluten. For example, here’s the ingredient list for Knorr’s beef cube:
Turkey and Ham – Obviously, you’ll want to avoid turkeys that are pre-stuffed, as stuffing is made from bread. But be wary of other turkeys and hams, too. The sweet glaze put on some meat contains gluten. Also, some cold cuts contain gluten, so be sure to read the labels.
Gravy – Sorry to break it to everyone, but gravy = flour = gluten. There are many ways to make gravy gluten-free, but the cook would’ve needed to use a gluten-free flour like rice flour (here’s one recipe) or use cornstarch in lieu of flour (here’s a description how to do that).
If you’re looking for an alternative to traditional mashed potatoes, try this mashed cauliflower recipe!
Certain Sauces and Dressings – Gluten often lurks in sauces, marinades, and dressings under mysterious-sounding names, including malt vinegar and modified wheat starch (gluten is used to thicken such sauces). Keep an eye out for soy sauce, which contains gluten. As a side note, this site has a good list of "gluten’s guises on ingredient labels."
Hot Chocolate – Most of the major brands of powdered hot chocolate are safe, but some contain starches that include gluten. Same goes for the marshmallows – many brands are gluten-free, but some are not.
Candies - Lots of chocolate bars and other sweet treats are safe, but again – some are not. For example, Butterfinger Crisp bars, M&M Pretzel, Kit Kat, and Whoppers contain gluten.
Chips and Dip – When it comes to dip, read the ingredient list. Like salad dressings, wheat is sometimes added to dip to thicken it. Potato chips and tortillas chips should be safe, but some manufacturers add gluten to the chips’ seasonings. Here’s a list of safe gluten free chips.
Ice Cream – Any ice cream with cookies, brownies, or cookie dough is out of the question. But you should still read the ingredient list (are you sensing a trend here?) because some flavors of certain brands – like Blue Bell – add wheat to the ice cream to thicken it up.
Beer – Sooooo sad. Soooo terrible. Yes, beer contains gluten. But there are great alternatives, like cider. I love so many different brands of cider (both apple and pear!), but my favorites include: Crispin and Woodchuck. And there’s always wine!
I have a long way to being a perfect gluten free eater… as I said, I’m constantly learning and discovering new things about it. Heck, I learned a lot just by compiling this post! The list above is certainly not all inclusive, but I sure hope it makes your gluten-free holiday a bit easier to navigate!
Now it’s your turn: Share your most valuable tip on living gluten free.
This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine. Learn more about living gluten free! Visit Udi’s Gluten Free.
Great guide! This is my first holiday season trying to keep gluten to an absolute minimum. It’s been a challenge, but at least it’s helping me avoid the holiday treats a bit!