Is Chinese Fried Rice Gluten-Free And Safe To Eat?

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 type is made with soy sauce, which may contain gluten.

Bear in mind, that there’s no need to 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.

What Is Chinese Fried Rice?

Chinese fried rice is a popular dish cooked with rice, vegetables, and meat. It is commonly found in Chinese restaurants but can also be homemade.

The main ingredients in making this dish are rice, soy sauce, and vegetables. However, soy sauce may contain gluten, so keep that in mind when next you’re shopping for this ingredient.

Furthermore, there are many gluten-free Chinese fried rice recipes available online, and you’ll find one in this guide. When ordering fried rice at a restaurant, feel free to ask if the soy sauce used is gluten-free or whether it can be omitted or substituted.

What Is The Meaning Of Gluten?

Gluten is a protein that you can easily find in wheat, barley, and rye. It is what gives bread its chewy texture and helps it to rise. 

However, if you have celiac disease or non-celiac gluten sensitivity, ingesting gluten can lead to serious health problems like mild bloating, diarrhea, fatigue, and severe intestinal damage.

Therefore, it’s essential to check your ingredients before cooking.

Does Chinese Fried Rice Have Gluten In It?

No, Chinese fried rice is generally 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 is traditionally made from wheat and soy and is often used as a flavoring agent. Most soy sauce contains gluten which comes from wheat.

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

SEE: Delicious Meals On Chili’s Gluten-Free Menu

Is Chinese Chicken Fried Rice Gluten-free?

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

Be sure 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 is made with rice and vegetables, neither of which contain gluten.

Benefits Of Eating Gluten-Free Chinese Fried Rice

If you’re looking for a delicious and healthy way to enjoy rice, then look no further than gluten-free Chinese fried rice. 

This dish is not only packed with flavor, but it also offers a variety of health benefits.

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

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

7. Gluten-free Chinese fried rice 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.

SEE: The Number Of Calories In One Plate Of Rice

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


  • Cook the brown rice according to package directions.
  • 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.
  • This recipe makes 4 servings.

That said, since you now know how to make gluten-free Chinese fried rice, you can enjoy it anytime you crave Chinese food.

SEE: The Best Companies That Will Pay You to Eat


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

Yes, you can. While celiacs cannot eat gluten, many gluten-free options are available at Chinese restaurants, like plain rice, fried rice, or vegetables without sauces.

Also, ask your waiter about the dishes that can be made gluten-free.

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.

Visit Cheffist for more related articles on gluten-free foods.