Are Mexican restaurant corn chips gluten free?

Each type of cuisine has its own potential pitfalls when it comes to dining out gluten free. That's why I've decided to start this new series of posts on dining gluten free at different types of ethnic restaurants.

Índice Show

Beware the Tortilla Chip!
The Burrito Blues
Mexican Chain Restaurants with Gluten-Free Menus
At-Home Fiesta
What Mexican chips are gluten
Do Restaurant Style tortilla chips have gluten?
Which corn chips are gluten
Are Mexican restaurant chips flour or corn?

Almost every restaurant these days offers some sort of globally-influenced options on the menu -- even "All American" grills, sports bars, and steakhouses have a range of more sophisticated options. Knowing what questions to ask about certain types of food can help keep you from suffering the consequences of getting "glutened."

For my first post, I wanted to cover Mexican food, since it can be one of the safer choices, from a gluten free perspective, when dining out. Most of the ingredients used in Mexican cooking are naturally gluten free, but there are a few potential pitfalls. Here's what to look for and to talk to the chef or manager about (notice I didn't say server...always ask to speak directly with someone who knows exactly how all the food is prepared):

Request corn tortillas instead of flour tortillas. This should open up options that might not otherwise be available to you (like fajitas, which are typically served with flour tortillas). Verify the corn tortillas are gluten free...don't assume anything.
Ask if the corn chips are fried in a dedicated fryer. The chips themselves may not contain gluten, but if they're fried in a shared fryer with any other gluten-battered food, they should not be advertised as gluten free. Ditto for the hard taco shells, made from corn...they must be fried in a dedicated fryer to be safe for consumption.
Be sure to inquire if any of the meat you're ordering -- like with fajitas -- is marinated in anything. Find out exactly what ingredients are in the marinade. Same goes for the sauce used with taco meat and any sauce used to top off enchiladas.
Beware of the rice. It can sometimes be made with chicken stock that's not gluten free or other flavorings that are suspect.
Ask about everthing else. Cheese dips and even sour cream can occasionally contain flour or other gluten-containing ingredient as a thickener. Some restaurants buy pre-shredded cheese that is floured for preservation and to keep it from sticking.
Talk to the chef or manager about their kitchen practices and if they use any shared cooking surfaces which may have been used to prepare meals containing gluten. For example, if you order a quesadilla and request that it be made with corn tortillas, rather than flour tortillas, just make sure they grill it on a clean surface.

Please share your favorite gluten-free friendly Mexican restaurants by posting a quick comment below...and stay tuned for my next installment: Dining Gluten Free at Italian Restaurants.

There’s nothing like the redolent mixture of ingredients like cumin, chili peppers, garlic, tomatoes and cilantro. These are just a few of the flavors that make Mexican food so appealing to the senses. Mexican food also appeals to American eaters because it is widely available as a fast food alternative and tends to be quite affordable.

Although some Mexican dishes can be loaded with high-fat cheese, sour cream, lard and other ingredients best consumed in moderation, there are also many healthy options, such as beans, heart-healthy avocado, grilled chicken, and delicious vegetable dishes.

For the gluten-free eater, however, Mexican restaurants can be challenging, and they vary widely in terms of how celiac-friendly their fare is.

(Plus, checkout the end of the article for some of our favorite gluten-free products for your next at-home fiesta.)

Beware the Tortilla Chip!

Tortilla chips are usually made of corn tortillas. Corn tortillas are usually made without any wheat flour. However, there are several potential gluten sources in tortilla chips. Here are some questions to ask about tortilla chips before consuming:

Are the chips made from corn tortillas or flour tortillas?
If they are homemade (restaurant-made) from corn tortillas, are those corn tortillas definitely made from only corn?
Are the chips fried in a dedicated fryer that isn’t used for frying gluten-laden items?

If they are not homemade, you may be able to ask to see the packaging for the chips. Most commercially produced tortilla chips contain only corn flour, but cross-contamination may be a danger with some brands.

Lastly, even chips that are made entirely of corn may be dusted with flour. I found this out the hard way at a Cheesecake Factory a couple of years ago…

The Burrito Blues

The star of many Mexican restaurants, the burrito, is off-limits to celiacs. This can lead to confusion about what to order. One option is to order the contents of a burrito in a bowl (the “burrito bowl” has become a popular, healthier option at many Mexican chain restaurants). If you’ve confirmed that the meat was made without any gluten ingredients in the marinade, you might choose to have a bowl with rice, meat, avocado, beans, cheese, sour cream, fresh tomato, and salsa.

Tacos and enchiladas, typically made with 100% corn tortillas, are also a good option. But beware of fried options, as they may be made in a fryer that is also used for gluten-containing items. Fajitas may be an option as well, but ask for them to be served with corn tortillas or corn chips rather than with the customary wheat tortillas. Many restaurants will gladly compose a platter with meat or grilled vegetables, beans, rice and other fixings.

Taco salad shells are made from wheat tortillas, so have your taco salad on a plate or in a bowl instead. Be sure to check the ingredients of the dressing, or just use salsa, guacamole, or lime juice in place of the dressing.

Mexican Chain Restaurants with Gluten-Free Menus

Taco Bell, unfortunately, has almost nothing on its menu that is free of gluten and not prepared in equipment shared with gluten.

However, other Mexican chains are much more dedicated to serving gluten-free customers. Chipotle Mexican Grill has a web page that clearly lists gluten-free items. They train their staff to use separate preparation surfaces and change their gloves if requested by a food-allergic customer. As long as you instruct the preparer of your food to use clean equipment, they can prepare a gluten-free meal for you. Gluten-free options include burrito bowls and crispy tacos. IMPORTANT, when adding salsas and toppings to your meals, be sure you only choose toppings served with a serving spoon. Often times, shredded cheese and lettuce are added by hand and are cross-contaminated.

Qdoba has options similar to Chipotle. Their corn tortilla is gluten-free, as are most of their vegetables, rice, beans, and proteins.

At-Home Fiesta

If you really have a craving for Mexican flavors, but don't want to risk getting glutened, throw a taco party. There is an abundance of gluten-free Mexican items available at most grocery stores — just pay special attention to the pre-mixed taco seasonings, tortillas and beans for hidden gluten. Some of our favorites are the Frontera Taco Skillet Sauce and Mission soft white corn tortillas. Oh, and don't forget the margaritas!

What Mexican chips are gluten

Best Brands of Gluten-Free Tortilla Chips.

The Better Chip..

Cabo Chips..

Food Should Taste Good Tortilla Chips..

Frito-Lay Tortilla Chips..

Garden of Eatin' Tortilla Chips..

Kettle Brand Tortilla Chips..

Late July Tortilla Chips..

Mission Foods Tortilla Chips..

Do Restaurant Style tortilla chips have gluten?

While most tortilla chips are made from corn flour, this fact can be misleading. While they often don't have gluten ingredients, they are made in facilities that use gluten and are therefore contaminated. It's always important to make sure that the package is labeled gluten-free.

Which corn chips are gluten

Mission, Doritos and Other Brands of Gluten-Free Corn Tortilla....

The Better Chip. The Better Chip makes three flavors of classic tortilla chips, and five flavors of square tortilla chips. ... .

Cabo Chips. ... .

Calidad. ... .

Food Should Taste Good Tortilla Chips. ... .

Frito-Lay Tortilla Chips. ... .

Doritos. ... .

Garden of Eatin' ... .

Late July..

Are Mexican restaurant chips flour or corn?

Most commercially produced tortilla chips contain only corn flour, but cross-contamination may be a danger with some brands. Lastly, even chips that are made entirely of corn may be dusted with flour.