Is Fried Rice Gluten-Free And Safe For Celiacs? [+ Gluten-Free Fried Rice Recipe]

Is fried rice gluten-free? The short answer is yes, but it depends on how it’s prepared. 

Interestingly, this is a common question among people with celiac disease or gluten sensitivity.

While some restaurant chains offer gluten-free fried rice, it’s not always easy to find. And even when you do find it, you may be wondering if it’s safe to eat.

Here’s what you should know about fried rice and gluten-free foods.

About fried rice

Fried rice is a dish typically made with rice, vegetables, and seasonings that have been stir-fried in a wok or a frying pan.

It is a staple of Chinese cuisine and can be made with any type of rice, but long-grain rice is most commonly used. It is usually served as a main dish or as a side dish.

What is gluten-free food?

Gluten-free food is a whole meal that does not contain any gluten. Gluten is a protein found in wheat, rye, and barley. It is also sometimes found in other foods such as oats, processed foods, and medications.

However, keep in mind that people who have celiac disease or non-celiac gluten sensitivity cannot eat gluten because it can damage their intestines and trigger their existing health issues.

Overall, if you want to stay healthy without ditching your favorite breakfast cereal, it’s still possible. Opt for pure oats; they are gluten-free and safe to consume.

Is fried rice gluten-free?

Fried rice can be gluten-free. Rice, the main ingredient in fried rice does not contain gluten. However, ingredients such as soy or oyster sauce contain gluten. 

You should avoid those ingredients or look out for their gluten-free varieties. However, gluten hides in the most unlikely ingredients, so you have to be extra careful.

When you eat out, ensure to let the waiter know of your gluten sensitivity and ask that your meal be prepared separately with clean utensils and gloves.

Also, eating in restaurants that make provisions for people following a gluten-free diet helps.

How to make homemade gluten-free fried rice


  • 1 cup cooked white rice
  • 1/4 cup vegetable oil
  • 1/2 small onion, diced
  • 1 garlic clove, minced
  • 1/2 green bell pepper, diced
  • 1/4 cup frozen peas
  • 3 tablespoons soy sauce (gluten-free)
  • Salt and pepper to taste

Step one: Gather all the needed ingredients

The first step is obviously to gather all of the necessary ingredients. In addition to rice, which should be gluten-free, you will need eggs, carrots, peas, onion, garlic, ginger, sesame oil, vegetable oil, and soy sauce.

If desired, you may also want to add additional seasonings or ingredients, such as salt and ground black pepper.

Step two: Cook the rice

The next step is to cook the rice. If you do not have a rice cooker, bring a pot of water to a boil and then add your desired amount of rice.

Once the water returns to a boiling point, reduce the heat and allow the rice to simmer until it is cooked all the way through; this should take about twenty minutes.

Step three: Prepare the vegetables

While the rice is cooking, prepare the vegetables. Start by peeling and then dicing the carrots. Do the same with the onion.

As for the garlic, mince it. Once all of your vegetables are prepared, set them aside until they are needed.

Step four: Cook the eggs

In a separate skillet, cook the eggs. Scrambled eggs are typically used in fried rice dishes; however, you can feel free to use them sunny side up or over easy if desired.

Step five: Combine everything

The fifth and final step is to combine everything. This is done by adding the cooked rice, eggs, and vegetables into a large skillet or wok with sesame oil and vegetable oil.

Once everything is in the skillet or wok, stir until it is mixed well and then allow it to cook for about five minutes, or until everything is heated all the way through.

Once done, go ahead and add the soy sauce. Stir everything together once again and then taste-test. If necessary, add in additional soy sauce, salt, or ground black pepper. When everything tastes just right, serve your gluten-free fried rice hot. 


Why gluten-free food?

If you are looking for reasons to try a gluten-free diet, here are 10 potential benefits:

1. You may experience less inflammation

Inflammation is a response of the body to injury or infection. It is a natural process that helps to protect us from further harm.

However, chronic inflammation can lead to several health problems, such as heart disease, arthritis, and migraines.

Some studies have found that a gluten-free diet may help to reduce inflammation in the body.

2. It can help you feel more energized

Many people who adopt a gluten-free diet report feeling more energetic. This could be because inflammation can lead to fatigue and a general feeling of unwellness.

By reducing inflammation, you will feel more energetic and alert.

3. It aids in weight loss

Weight loss is a common side effect of going gluten-free. This may be because many high-carbohydrate, gluten-containing foods are also high in calories.

When you cut out these foods, you may naturally consume fewer calories and lose weight as a result.

4. Better gut health

The gut is home to a large number of our immune cells and plays a crucial role in our overall health. A study found that a gluten-free diet may help promote gut health by reducing inflammation and allowing the gut to heal.

5. Experience less bloating

If you want to feel less bloated and uncomfortable, adding a gluten-free diet is the way to go.

This is because gluten can cause inflammation in the gut, which can lead to gas and bloating. By eliminating gluten from your diet, you may experience less bloating and discomfort.

6. Fewer digestive problems

Digestive problems, such as diarrhea, constipation, and nausea, are common side effects of eating gluten.

That’s because gluten can irritate the gut and cause inflammation. By eliminating gluten from your diet, you may experience fewer digestive problems.

7. You may have clearer skin

Acne is a common skin condition that is often caused by inflammation. A gluten-free diet may help clear up acne by reducing inflammation in the body.

8. It may reduce brain fog

Brain fog is a common symptom of celiac disease, an autoimmune disorder triggered by gluten.

When you adopt a gluten-free diet, you may notice that your brain fog clears up, and you feel more alert and clear-headed.

9. You can have lower blood sugar levels

High blood sugar levels can lead to several health problems, such as diabetes. Thankfully, a gluten-free diet can help to lower blood sugar levels.

10. Reduce your risk of some diseases

Celiac disease is an autoimmune disorder triggered by gluten.

People with celiac disease are at a higher risk of developing other autoimmune disorders, such as type 1 diabetes and thyroid disease. Adopting a gluten-free diet can minimize your risk of developing these diseases.


Is there gluten in shrimp-fried rice?

No, there isn’t. Most shrimp-fried rice recipes do not contain gluten, as the main ingredients are rice and shrimp. Choose the gluten-free varieties if you must spice it up with soy or oyster sauce.

Is Chinese chicken fried rice gluten-free?

Yes, it is. However, that depends on the ingredients used in preparing it. If you’re celiac-sensitive, cook your Chinese chicken fried rice with gluten-free soy sauce and ingredients, and you’ll be perfectly fine.

Can celiacs eat fried rice?

People with celiac conditions (severe gluten sensitivity) should avoid eating fried rice. Gluten is quite tricky and it hides under some ingredients you may not suspect.

Therefore, it is best for celiacs to completely stay off fried rice if they are not making it by themselves.


A gluten-free diet has several potential health benefits. It can help reduce inflammation, improve gut health, and lower blood sugar levels.

See, there’s no need to ditch your favorite fried rice dish because of your health condition. Focus on getting your ingredients right. That is, ensuring they are gluten-free, and you’ll be fine.

If you also like Chinese fried rice, help yourself by knowing its gluten status.

Thanks for reading.