Gluten-Free Meat: A Simple Guide to Safe Choices

Now that you are on a gluten free diet, you may be wondering about gluten-free meat.

Are all meats gluten free? Is there anything you should be watching out for? Meat after all is still a significant part of many of our diets, and can be an important source of protein.

This comprehensive guide will help you confidently choose safe gluten-free meat options, from fresh cuts to convenient deli meats.

uncooked steak with herbs and text, is all meat gluten free?

Quick Answer: Are Meats Gluten Free?

All fresh, unprocessed cuts of meat are naturally gluten-free, including:
• Fresh beef, pork, and lamb
• Whole chicken and turkey
• Fresh fish and seafood
• Game meats

However, processed meats like hot dogs, and other deli meats as well as seasonings may contain gluten.

- Understanding Gluten in Meat Products
- Common Questions About Meat and Gluten
- Restaurant Safety Tips
- Gluten-Free Meat Recipes

Understanding Gluten in Meat Products

All whole fresh cuts of meat, fish and poultry are naturally gluten-free. Gluten in meat products comes from added ingredients or cross contamination during processing.

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When Does Meat Contain Gluten?

Here's what you need to look for to make safe gluten-free meat choices:

Breading or coating
Marinades and seasonings
Fillers in processed meats
Cross-contamination during preparation

Let's explore each of these further.

Breading or Coating

close up of chicken parm with side salad

Watch for breaded meats in your grocers freezer or the butcher's display case. Avoid things like:

breaded veal or chicken cutlets
breaded fish sticks
battered fish as in fish and chips
herb coated pork loin
breaded chicken nuggets

You can make chicken parm, or breaded fish with gluten free breadcrumbs, but chances are anything ready made unless it's a special gluten free product will not be safe.

Marinades and Seasonings

If you see pre-marinated meats in your butcher's display case or freezer, ask if it's gluten free or look for an ingredient list.

Watch for:

soy sauce
Worcestershire sauce
teriyaki sauce
malt vinegar
barbecue sauces that may have any of the above ingredients.

Fillers in Processed Meats

uncooked sausage with rosemary and onions

Some pre-made meat products have breadcrumbs added as a filler. Always check the label or ask your butcher if you are buying:

premade hamburger patties
sausages
meatballs
cured meats and deli meats

Cross Contamination During Preparation

Even if there are no gluten ingredients, it's worth asking your butcher what precautions they take to prevent cross contamination. I.e. if they sell both gluten free a non-gluten free sausages is the equipment cleaned in between?

Common Questions About Meat and Gluten

We've covered the basics, but I know you have questions about specific products and situations. Here are answers to the most commonly asked questions:

Is Lunch Meat Gluten Free?

Building meals around naturally gluten free whole foods like fresh meat makes maintaining a gluten-free diet simpler and often healthier. Yet we live in the real world and time-saving convenience foods are sometimes necessary.

Be very careful of deli meats!

Deli-meats often have gluten ingredients added, so be sure to check the label. Several brands carry a gluten free label which is really helpful. If you are in Canada, Australia or UK, gluten sources must be called out on the label so you don’t need to look for a gluten-free claim.

A few North American lunch meat brands that offer gluten-free meat choices are:

Grimm’s
President’s Choice
Butterball
Applegate
Piller’s
Boar’s Head.

This doesn’t mean all of their products are gluten free so be sure to check labels.

Gluten-Free Lunches: Here are 50 gluten-free lunch ideas that (mostly) don't need a recipe. You're covered whether you're eating at home, packing your lunch for work or looking for kid friendly gluten-free options.

Is Grain Fed Meat Gluten-Free?

Yes!

You don’t need to worry about what the animal was fed when it comes to gluten-free meat. Gluten does not pass through the digestive system to the meat.¹

You may wish to choose grass feed beef or free-range chickens for other reasons, and I fully support that. But if you choose not to or if it’s just not in the budget, no need to worry about gluten.

Is Farmed Fish Gluten-Free?

Yes.

For the same reason that you don’t have to worry about grain fed meats, you don’t have to worry about what the fish or seafood is fed when it comes to gluten.

I support choosing responsibly caught fish and seafood, but again, when it comes to gluten, no worries.

Gluten-Free Meat Cooking: Know how to cook any piece of meat to tender, juicy, melt in your mouth perfection every time. You won’t even need a recipe!

braised beef potroast on a platter with potatoes and veggies

Is Rotisserie Chicken Gluten Free?

rotisserie chicken on wooden cutting board

Proceed with caution!

Grocery store rotisserie chicken is a convenience I take advantage of often. But remember we talked about pre-seasoned meats?

Check the ingredients on the label or ask at the deli counter to be sure there is no gluten in the sauce or seasoning.

Are Hot Dogs Gluten Free?

Hot dogs are a processed deli meat and may not be gluten free. Check the label to be sure. And don't forget to pick up gluten free buns!

If you're thinking about hot dogs at the ballpark or a hotdog cart be careful. Not only do you need to make sure the meat and bun are gluten free, you also need to know they are cooked on a clean, uncontaminated grill.

Is Hamburger Meat Gluten Free?

Gluten free Olympus burger on plate with fries

Pure ground beef from your butcher or supermarket is gluten free.

If you are buying pre-made patties check the label for fillers.

If you are ordering a hamburger in a restaurant, make sure the burger patty is gluten free as well as the bun and any condiments you choose.

Restaurant Guide for Gluten-Free Meat

When dining out, there is a certain amount of planning necessary to ensure you get a safe, gluten-free restaurant meal. It's usually easy to get gluten-free meat in a restaurant as meats are naturally gluten-free. Here are a few tips:

Avoid anything breaded or battered unless it's specifically advertised as gluten-free.
Avoid anything deep fried unless you've confirmed there is a dedicated fryer for gluten free items.
Confirm that any spices or seasonings are gluten-free or ask that your gluten-free meat is prepared with simple seasonings like salt and pepper.
For any braises or stews, confirm that all the ingredients are gluten-free.
Ask about allergy protocols to protect against cross contamination.

Here are more tips to ensure that your restaurant meal is safe.

Gluten-Free Dining: This is the most comprehensive guide to gluten-free restaurant dining on the internet. I know, I've looked!

Gluten-Free Restaurant Meals: Fancy plate of chicken over risotto with green beans and herbs. Dots of red sauce at bottom left.

Gluten-Free Meat Recipes

Here is a collection of Gluten-Free Recipes featuring meat, fish and poultry. These are recipes I make for my family on a regular basis, I think you will like them and they will find their way into your regular rotation.