Is Chinese Fried Rice Gluten-Free? Health Benefits For Celiacs [+Recipe]

Is Chinese fried rice gluten-free? It’s a common question, and the answer is yes. But, it depends on a few things here and there.

There are many types of fried rice; some contain gluten while others do not. Interestingly, the most common recipes contain soy sauce, which may contain gluten (the protein found in wheat, barley, and rye).

However, you shouldn’t give up your favorite Chinese food just because you’re gluten-sensitive. This article will give you some tips on how to make sure your dish is truly gluten-free.

Does Chinese fried rice have gluten in it?

Chinese fried rice may not always be gluten-free. Rice is a naturally gluten-free grain, and most fried rice recipes do not include gluten ingredients.

However, the most common exception is soy sauce. It contains wheat and soy as flavoring agents. Most soy sauce contains gluten which comes from wheat.

Thankfully, you can still get gluten-free soy sauce if you look carefully.

Is Chinese chicken fried rice gluten-free?

Yes, Chinese chicken fried rice can be gluten-free if you make it with brown rice and a gluten-free soy sauce or tamari. 

Ensure to check the ingredients list to ensure that they are all gluten-free. You can also ask your server if the restaurant can accommodate a gluten-free diet.

Is Chinese egg fried rice gluten-free?

No, Chinese egg fried rice is not gluten-free. This is because it contains wheat flour, a gluten source. 

Consequently, if you are trying to avoid gluten, you should look for a recipe that uses gluten-free ingredients or make your own at home using brown rice and gluten-free soy sauce or tamari.

Is vegetable fried rice gluten-free?

Yes, vegetable fried rice is typically gluten-free. That’s because it contains rice and vegetables, neither of which contain gluten.

Benefits of eating gluten-free Chinese fried rice

Chinese fried rice is not only flavorful, but it also offers a variety of health benefits. Some of them include:

1. It can help you lose weight

If you are trying to lose weight, you will be glad to know that gluten-free Chinese fried rice can help you reach your goals. That’s because it is a low-calorie dish that is also high in fiber.

2. It is fiber-rich

Fiber is an important nutrient that helps to keep the digestive system healthy. It also helps to promote regularity and prevent constipation. Fiber is found in the rice grain’s bran and germ.

3. It can help you avoid allergies

Eating gluten-free Chinese fried rice can help you avoid a reaction if you have an allergy to wheat. This is because there is no wheat in the dish, so you will not have to worry about coming in contact with the allergen.

4. It is a nutritious meal

Chinese fried rice is also very nutritious. It is made with brown rice, a whole grain containing many vitamins and minerals. 

5. It is a good source of antioxidants

Rice contains a type of antioxidant called oryzanol. This substance has been shown to help protect against LDL (bad) cholesterol oxidation.

6. It is easy to make

Thankfully, Chinese fried rice is very easy to cook. Therefore, you do not need to worry about finding too many ingredients.

7. It can help to regulate blood sugar levels

The fiber in rice helps slow down glucose absorption into the bloodstream. This can help to regulate blood sugar levels and prevent spikes in blood sugar levels after meals.

Now that you know some of the health benefits of eating gluten-free Chinese fried rice, you may wonder how to make it. The good news is that with brown rice, vegetables, and a gluten-free soy sauce, you’re good to go.

Quick and easy recipe for gluten-free Chinese fried rice

Would you like to give yourself a treat at home with your favorite Chinese fried rice dish? Here’s how to prepare it gluten-free.


  • 1 cup brown rice
  • 1/2 cup chopped vegetables (carrots, celery, onion, peas, etc.)
  • 1/4 cup gluten-free soy sauce or tamari
  • 1 tablespoon olive oil or vegetable oil
  • 1 clove of garlic, minced


  • In a large skillet, heat the oil over medium-high heat.
  • Add the chopped vegetables and garlic, and cook for 5 minutes or until the vegetables are tender.
  • Add the cooked brown rice, soy sauce, or tamari, and stir to combine.
  • Cook for 5 minutes or until the rice is heated through.


Can you eat Chinese fried rice if you have celiac disease?

Yes, you can. Many Chinese restaurants have gluten-free rice options that celiacs can safely enjoy without fear of a reaction.

You can also ask the person taking your order to confirm that your plate of fried rice does not contain any gluten ingredients.

What type of rice is not gluten-free?

None. All types of rice, including the one used in making Chinese fried rice, are naturally gluten-free. Hence, you can enjoy it freely if you have celiac disease or are gluten intolerant.

Is Chinese takeout fried rice gluten-free?

Yes, it is. This special Chinese fried rice is often mixed with eggs, meats, and vegetables to make a savory and safe dish.

However, you may need to keep a close watch on the ingredients to ensure soy sauce (that contains gluten) isn’t added while cooking.


Many gluten-free Chinese fried rice recipes are available for those who have celiac disease or are trying to avoid gluten. Hence, with a few simple changes, you can enjoy your favorite Chinese dishes without worrying about gluten. 

Additionally, check with your waiter or the restaurant ahead of time to ensure that your meal is prepared safely and without any gluten-containing ingredients.

Thank you for reading.

Do you love to eat rice cakes? Before you go ahead to snack on some, find out if they are gluten-free.