What Mexican Food is Gluten-Free: A Comprehensive Guide

The good news is that Mexican cuisine offers plenty of gluten-free options. In this article, we'll guide you through what Mexican food is gluten-free so that you can enjoy your meals without any worries.

Mexican cuisine, with its diverse array of flavors and ingredients, beckons to food enthusiasts from all walks of life. Yet, for those who must adhere to a gluten-free diet, the question often arises: What Mexican food is gluten-free? On a journey of culinary discovery, join us to discover gluten-free dishes of Mexican cuisine.

Understanding What Mexican Food is Gluten-Free

Before diving into what Mexican food is gluten-free, it's essential to understand what gluten and gluten sensitivity are.

Gluten is a protein that's found in wheat, barley, and rye. It gives dough its elasticity, helping it rise and retain its shape. While many people can handle gluten just fine, others suffer from gluten sensitivity or intolerance. This means that they experience digestive problems, fatigue, and other symptoms after eating gluten-containing foods.

Celiac disease is an autoimmune disorder that affects around 1% of the population. People with celiac disease can't tolerate gluten at all, as it damages their small intestines. For these individuals, even tiny amounts of gluten can trigger severe symptoms.

what mexican food is gluten-free

Gluten-Free Mexican Food Options

Now that you know the basics of gluten and gluten sensitivity let's take a look at what Mexican foods are gluten-free:

1. Tacos

Tacos are a staple of Mexican cuisine, and fortunately, most of them are gluten-free. You can use corn tortillas instead of flour ones, and fill them with various meats, vegetables, and toppings. Some gluten-free taco-filling options include:

  • Beef
  • Chicken
  • Fish
  • Shrimp
  • Carnitas (pork)
  • Barbacoa (slow-cooked beef)

When choosing toppings for your tacos, avoid anything that contains gluten, such as flour-based sauces or seasonings.

2. Enchiladas

Enchiladas are another popular Mexican dish that can be easily made gluten-free. Instead of using flour tortillas, make your enchiladas with corn tortillas. Fill them with cheese, beans, or any other gluten-free ingredients, and top them with a gluten-free sauce like salsa or enchilada sauce.

what mexican food is gluten-free

3. Fajitas

Fajitas are a Tex-Mex creation that has become popular in Mexican cuisine. They consist of grilled meat, onions, and peppers, which are then wrapped in a tortilla. To make fajitas gluten-free, use corn tortillas instead of flour ones and avoid adding any gluten-containing sauces or seasoning.

Read more: Can I eat white bread and still lose weight

4. Guacamole

Guacamole is a popular Mexican dip made from mashed avocados, lime juice, onions, cilantro, and tomatoes. It's naturally gluten-free, so feel free to enjoy it with tortilla chips or vegetable sticks.

what mexican food is gluten-free

5. Salsas

Salsas are another popular condiment in Mexican cuisine, with many variations available. Most salsas are gluten-free since they're made from natural ingredients like tomatoes, onions, and chilies. However, some store-bought varieties may contain gluten-containing thickeners or additives, so always check the labels.

6. Pozole

Pozole is a traditional Mexican soup that's typically made with hominy (corn), pork, and spices. It's naturally gluten-free, but be sure to check the ingredients if you're ordering it at a restaurant.

what mexican food is gluten-free

7. Ceviche

Ceviche is a refreshing seafood dish that's popular in coastal regions of Mexico. It typically consists of raw fish marinated in lime juice with onions, cilantro, and other seasonings. It's naturally gluten-free, but be sure to ask about any gluten-containing sauces or toppings.

8. Chicken Mole

Mole is a rich sauce made from chili peppers, spices, and sometimes chocolate. Chicken mole is a traditional Mexican dish that's usually served with rice and beans. To make chicken mole gluten-free, use gluten-free flour or cornstarch as a thickener instead of wheat flour.

what mexican food is gluten-free

9. Chiles Rellenos

Chiles rellenos are a classic Mexican dish consisting of roasted poblano peppers stuffed with cheese or meat. They're dipped in egg batter and fried, but you can make them gluten-free by using cornmeal or gluten-free flour instead of wheat flour for the batter.

10. Tostadas

Tostadas are crispy flat tortillas topped with various ingredients like beans, cheese, meat, and vegetables. You can make them gluten-free by using corn tortillas and avoiding any gluten-containing toppings.

what mexican food is gluten-free

FAQs About Eating Gluten-Free Mexican Food

Here are some frequently asked questions about eating gluten-free Mexican food:

1. Are tortillas gluten-free?

Traditional corn tortillas are gluten-free since they're made from nixtamalized corn, water, and lime. However, some store-bought tortillas may contain wheat flour, so always check the ingredients list. Flour tortillas are usually made with wheat flour and aren't gluten-free.

2. Can I eat refried beans on a gluten-free diet?

Refried beans are usually made from pinto or black beans, which are gluten-free. However, some brands may add wheat flour or other gluten-containing ingredients to their refried beans, so be sure to read the label carefully.

3. Are salsas and guacamole gluten-free?

Most salsas and guacamole are gluten-free since they're made from natural ingredients like tomatoes, onions, garlic, cilantro, and avocados. However, some store-bought varieties may contain additives or thickeners that contain gluten, so always check the labels.

4. Can I eat tamales on a gluten-free diet?

Traditional tamales are typically made with masa harina (corn flour), which is gluten-free. However, some tamale fillings may contain gluten, such as chicken or beef cooked in a sauce thickened with wheat flour. Always check the ingredients before eating tamales.

View more: Why Tacos Are the Best


In concluding our exploration of What Mexican Food Is Gluten-Free? we've unveiled the rich tapestry of flavors and dishes that accommodate gluten-sensitive diners in Mexican cuisine. La Taqueria Sf, with its dedication to offering a variety of gluten-free options, epitomizes the culinary inclusivity that this cuisine can provide. Whether you choose these dishes out of necessity or simply appreciate their delicious flavors, remember that dining is a celebration of diversity, culture, and the joy of savoring dishes that cater to all tastes and dietary needs.


  • La Taqueria
    2889 Mission St San Francisco, CA 94110 Hotline: (415) 285-7117