10 RESTAURANT FOODS YOU THOUGHT WERE GLUTEN FREE (BUT MAY NOT BE).

When eating out, there are a few foods that seem like safe choices on the surface. However, ingredients containing wheat and gluten can be worked into dishes without you knowing. Here are 10 restaurant foods to double check if they are actually gluten free or not.

1. MASH POTATOES. Some restaurants like to use packet mix potatoes rather than fresh potatoes. Also added butter may be an issue if it’s been used for something else to do with non gluten free food prep. Think about it. If a knife has been used to butter some bread and then that butter has been put into the mash potato, then it’s been cross contaminated by wheat and gluten.

2. BATTERED FOOD. Normally when seeing battered foods on a menu, it is a general assumption that it will contain gluten or wheat (unless it says so). Frying gluten free items in the same oil as non gluten free items is the real problem.

3. CHIPS. Again, using the same oil is possible and therefor a concern. Also, be aware frozen chips can be dusted in flour first. Keep a look out for chicken salt and vinegar also as they may not be gluten free.

4. SALAD DRESSING. Sneaky flour can be put in.

5. SOUP can contain flour or even barley as thickeners.

6. ICE CREAM. Check if the ice cream is gluten free as well as any toppings that come with it.

7. MEAT SUBSTITUTES. This could include fake bacon, fake seafood and other vegetarian meat substitutes.

8. MARINADES. Just like sauces, marinades can contain flour.

9. BEVERAGES such as beer and even hot drinks such as drinking chocolate and sachet coffee may not be gluten free.

10. RICE DISHES such as risotto often use stock which may not be gluten free. Fried rice can have soy sauce added which is another ingredient to look out for as it can contain wheat.

I hope this becomes helpful next time you eat out. Make sure to check out my “these may not be gluten free” list as well.