Plain eggs and eggs prepared by themselves—for example, boiled eggs, poached eggs, and fried eggs made in a clean pan—are gluten-free. However, egg dishes such as quiche and eggs benedict are not always gluten-free.
For this reason, people withceliac diseaseand non-celiacgluten sensitivity need to be very cautious with eggs and egg-based dishes, since they're susceptible togluten cross-contaminationin cooking.
Eggs and Gluten
For most people who follow the gluten-free diet and who react when they eat eggs, any problems with eggs most likely stem from one of two places: gluten cross-contaminationwhen the eggs are cooked, or from a sensitivity to the eggs themselves.
Eggs are one of the top allergens in the U.S., so it's not unusual for someone to suffer from sensitivities to both eggs and gluten.
If you're preparing your eggs in a gluten-free kitchenwith dedicated gluten-free utensils, you should be fine. But in a shared kitchen, you'll need to watch out for potential problems with shared cooking spaces, utensils, and pans in order to keep your eggs safe. This is a particular problem because eggs so often are cooked together with gluten-containing breakfast foods, such as pancakes, French toast, bread, and baked goods.
Egg Dishes That Contain Gluten
Many restaurants that serve breakfast cook their eggs on the same grill as French toast and pancakes. This shared cooking space may cross-contaminate your otherwise gluten-free meal. In addition, some restaurants (the International House of Pancakes, for one) actually mix a little pancake batter into their scrambled eggs and omelets to make them fluffier.
To stay safe eating eggs at a restaurant, follow the rules for eating out safely gluten-free.
Specifically, ask that your eggs be prepared in their own, clean pan using clean utensils, as far away as possible from where any pancake batter or toast is being prepared. Most restaurants are willing to oblige, or at the least will tell you that they can't accommodate you.
Egg Dishes to Avoid
There are numerous egg-based dishes that are not gluten-free. When you're dining out on a gluten-free diet, it's best to avoid these egg-based dishes:
- Baked eggs (usually contain flour or baking mix)
- Breakfast egg sandwich (served on bread)
- Cheese souffle (usually contains flour)
- Eggs benedict (served on an English muffin)
- Most quiche (quiche usually uses a flour-based crust and may have flour mixed into the eggs themselves)
You always should question egg dishes that have additional ingredients, since so many recipes for souffles and casseroles contain flour in addition to eggs.
Gluten-Free Egg Recipes
If you can solve the cross-contamination problem, many egg dishes usually are gluten-free, including:
A Word from Verywell
Eggs are generally a safe option on the gluten-free diet, and can provide you plenty of protein to jump-start your day. Just make sure that any eggs you eat are prepared in a way that guards against gluten cross-contamination.
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
By Jane Anderson
Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.
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FAQs
Real eggs, no matter their grade, size or color, are naturally gluten free. Whether the egg comes from a chicken, duck, or another bird doesn't make a difference. Even egg products like liquid egg whites are often gluten free, though it's a good idea to check the label to be sure.
Is gluten-free mean egg free? ›
Allowed fresh foods
Many naturally gluten-free foods can be a part of a healthy diet: Fruits and vegetables. Beans, seeds, legumes and nuts in their natural, unprocessed forms. Eggs.
Are scrambled eggs gluten-free? ›
Of course, eggs in and of themselves are naturally gluten-free. If you prepare scrambled eggs at home you'll be okay, but be wary of scrambled eggs when you dine out. At some restaurants (like IHOP), pancake batter with wheat is used in their scrambled eggs, so their eggs are not gluten-free.
Do boiled eggs have gluten? ›
Plain eggs and eggs prepared by themselves—for example, boiled eggs, poached eggs, and fried eggs made in a clean pan—are gluten-free.
What foods should I avoid if I'm gluten-free? ›
In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.
Are potatoes gluten-free? ›
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.
Are bananas gluten-free? ›
Bananas (in their natural form) are 100% gluten-free. If you experience issues with eating bananas it may be because of a couple of proteins present in bananas – Marlow over at glutenhatesme.com has an excellent and detailed post on this issue so please head on over to her blog to read more.
Is popcorn gluten-free? ›
Popcorn is naturally gluten-free and suitable for most people with gluten sensitivities or celiac disease. Still, some individuals who react to gluten may also be sensitive to certain proteins in corn. What's more, some commercial products may be cross-contaminated with gluten or include glutenous ingredients.
Is cheese gluten-free? ›
While most cheeses by themselves do not contain gluten, foods that contain cheese as one ingredient may not be gluten-free, so you should always read the label. Cheesecake is not gluten-free (unless specified on the label) because the crust is made with wheat flour.
Is bacon gluten free? ›
Is Bacon Gluten-Free? While plain bacon is naturally guten-free, some brands may contain flavorings or additives with gluten. Plain bacon is made from pork belly, spices, sugar and nitratres.
It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2).
Are baked beans gluten-free? ›
Some baked beans do contain gluten—a protein found in wheat, barley, and rye. The beans themselves should be gluten-free (assuming no gluten cross-contamination in processing). 1 However, some baked bean recipes may include gluten-containing ingredients, such as Worcestershire sauce and liquid smoke flavoring.
Does coffee have gluten? ›
Plain coffee from freshly roasted beans is 100% gluten-free. In many cases, store-bought coffee grounds are as well, though there's always some potential for cross-contamination. What you really need to keep an eye on are coffee additives and flavored coffees. Powdered coffee creamer, for example, may contain gluten.
Does butter have gluten? ›
The short answer is that butter is naturally gluten-free, but there are some situations where you need to be careful. Any butter that has added flavorings could potentially contain some gluten. Plain butter is a safe bet, but if you're trying a new brand, it's always a good idea to check the label.
Does mayonnaise have gluten? ›
Mayonnaise or “mayo” is typically made from naturally gluten-free ingredients: eggs, oil, vinegar, lemon and sometimes mustard/mustard seed or other spices. Mayo brands that have a gluten-free label have passed thorough testing and are safe to eat for people with celiac disease.
Is peanut butter gluten-free? ›
In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.
What are the first signs of being gluten intolerant? ›
Here are some of the symptoms of gluten sensitivity:
- "Brain fog." This is the most common characteristic of gluten sensitivity. ...
- Headaches or migraines. ...
- Dizziness.
- Acne or rashes. ...
- Joint pain or numbness. ...
- Diarrhea, gas or constipation.
- Distended stomach or bloating.
The short answer is that butter is naturally gluten-free, but there are some situations where you need to be careful. Any butter that has added flavorings could potentially contain some gluten. Plain butter is a safe bet, but if you're trying a new brand, it's always a good idea to check the label.
:max_bytes(150000):strip_icc()/A1-0cb90366176d4bfbb9ab16e6f6e58884.jpg "Learn Whether You Can Eat Eggs If You're Gluten-Free (1)")
