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Yes, potatoes are gluten free in their natural form. Simple cooked potatoes are gluten free, but you still need to be cautious, as often, processed potato products do contain gluten. Even the cooking method can impact whether potatoes have wheat or gluten in them.
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In a Nutshell: Are Potatoes Gluten Free?
If you dig up some potatoes from the garden, or buy them fresh from the market, roast them with olive oil or boil and mash them with cheese and butter, the answer to “are potatoes gluten free?” is yes, absolutely.
But not all potato recipes or potato products are gluten-free. Some suffer from cross-contact contamination and others have gluten-containing ingredients, like wheat flour or barley as part of the recipe.
So, if you're prepping fresh potatoes yourself, you can be confident that they're gluten free. Otherwise, check the ingredients of whatever products you buy at the store and when you're eating out. And you'll need to check the cooking method at restaurants.
When are potatoes not gluten free?
For those with celiac disease or who are extremely sensitive to gluten, it's vital that we maintain a 100% gluten free diet, so we have to take extra care.
With potatoes, they themselves are harmless and naturally gluten free, but recipes and products commonly contain hidden gluten as well as any obvious gluten-filled ingredients.
The cooking method
One of the biggest issues in gluten contamination can be the way an otherwise gluten-free ingredient is cooked. For example, French fries themselves are often (but not always) gluten free.
If French fries are deep-fried in the same hot oil and the same fryer as everything else in the restaurant, they'll be contaminated by the gluten residue in the oil.
The first question we ask when a restaurant calls itself gluten-friendly and serves fries is: are they fried in shared oil, or in a dedicated gluten free fryer.
The same goes for a burger patty. Even if the burger itself is gluten free, if it's cooked on the same griddle or hot plate as everything else, it's no longer gluten free. And, of course, if you want a gluten free bun, you're going to have to specify that—or make your own!
The ingredient label
Always check the ingredient label if you have any level of gluten intolerance. Even if it seems like it should be a gluten free food, like instant mashed potatoes or hash browns, always, always read the label since there might be malt flavoring.
Wheat flour, in particular, is often used in these types of products to coat fries, hash browns, and similar frozen products to stop them sticking together and to give them a golden color when cooked, all without increasing costs. It's similar to the reason that Rice Krispies are not gluten free.
You'll find many common potato recipes labeled as “extra crispy” contain gluten, as do many seasoned fries, because wheat flour or wheat starch acts as a cheap filler. It also tends to help the spice mix evenly coat the product, and helps limit clumping and caking.
Things to put on your potatoes
Malt vinegar on your fries or in the batter for your onion rings is a common mistake people with gluten sensitivity make. Keep in mind that some vinegar may come from gluten-containing grains the way malt vinegar is made from barley.
Now, it's true that malting is a process, but if the label just says “malt” or “malt vinegar,” you're dealing with a gluten containing ingredient. On the other hand, if the label says “rice malt”, then you're dealing with malted rice, which is safe for those on a gluten free diet.
You can read more about gluten free rice here and learn the basics of a gluten free diet here.
Soy sauce and other seasonings and condiments are also a high risk for those with celiac disease and gluten intolerance. For soy sauce, you'll need a certified gluten free product, or you'll have to substitute with tamari or coconut aminos.
Sauces! These lovely additions to certain potato dishes can immediately render the dish unsuitable. While their liquid creaminess may make them seem pretty innocuous, if you look at the back of the pack, you'll often find gluten ingredients, commonly in the form of wheat starch.
In sauces, gluten ingredients are used to thicken the sauce, make it smooth and glossy, and to stabilize it and prevent it splitting.
All types of marinades as well as table sauces like ketchup and mustard need to be inspected carefully. When we make our own gluten free gravy, we thicken it with gluten-free flours.
Cross contamination
Cross contamination is a serious hot-button issue when you're on a strict gluten free diet because you have been diagnosed with celiac disease or simply know that you must stay strictly gluten free.
Unless a potato product is certified gluten free, there's some risk of cross-contamination. Cross contact contamination occurs when a product is produced in a plant that also processes gluten ingredients.
Which potatoes are gluten free?
All potatoes in their natural state are gluten free foods. And cooked potatoes you made at home will be gluten free. Plus, I use potato flour and potato starch in my mock Better Batter gluten free flour blend.
Potato starch and flour are naturally gluten free, and make a useful substitute or as part of a gluten free flour blend for when I'm making a gluten free version of many traditional gluten-containing foods.
Here are some common gluten free potato dishes (but still always double-check if you're not making these recipes yourself):
- Mashed potatoes
- Potatoes au gratin
- Baked potatoes
- Loaded potato skins
Are Sweet Potatoes Gluten Free?
Yes, sweet potatoes are gluten free if they're cooked plain. Bake them, roast them, put them into a sweet potato casserole, they'll still be gluten free as long as the other ingredients you use don't contain gluten.
Sweet potatoes are very nutritious and a great addition to a gluten free diet. They're high in fiber, so they're great for gut health, contain no fat or cholesterol, so they're good for heart health, and they're packed full of vitamins and minerals.
Other benefits include:
- Supports healthy vision
- Anti-inflammatory
- Supports brain function
- Supports the immune system
The Best Gluten Free Potato Recipes
Here are a selection of some of my favorite gluten free potato recipes:
Super soft gluten free potato bread
Authentic gluten free gnocchi
Gluten free sweet potato casserole
Leftover mashed potato cakes
Gluten free potato pierogi
FAQs
Are mashed potatoes considered gluten-free?
Yes, plain mashed potatoes are gluten free, as long as they've been prepared in a gluten-free environment. And so long as anything else that you add to them, such as mustard, cheese, or spices are also gluten free.
Does a baked potato have gluten?
Baked potatoes do not have gluten in them, but just like other potato products, some pre-packed and seasoned baked spuds or loaded potato skins may contain gluten. But if you make them from scratch, at home, it's easy to make sure your baked potatoes are gluten free.
Are French fries gluten-free?
In theory, French fries are gluten free. However, some brands use wheat flour or starch as a coating or in a batter to get their fries extra crispy, so always check the label. Similarly, some restaurants fry their French fries in the same fryer as gluten-containing products like battered chicken or onion rings, so always ask before you order whether the fries are made in a “dedicated gluten free fryer.” If your waiter doesn't know, have him check!
Do cooked potatoes have gluten?
Cooked potatoes do not have gluten in their natural form, but some potato products have gluten, usually in the form of wheat flour, added. Sauces are a common problem, as are seasoning mixes, as wheat is often added as a thickener, filler, anti-caking agent, and stabilizer.
How to steam potatoes in an instant pot
Equipment
- 6 quart Instant Pot electronic pressure cooker
Ingredients
- 4 to 5 pounds raw potatoes, (red-skin, yellow, or Idaho)
- ¼ cup water, (approximate amount)
Instructions
Instant pot instructions.
- Wash the potatoes, then pierce each of them on both sides with the tines of a fork. Each potato should be pierced at least 4 times with your fork.
- Plug in your instant pot electronic pressure cooker. In the bowl of the appliance, place about 1/4 cup of lukewarm tap water.
- Place a heat-safe steamer basket that fits into the instant pot on top of the water.
- Arrange the pierced potatoes in the steamer basket, placing any larger potatoes on the bottom, and layering the potatoes as necessary to fit all of them. Try to space them as evenly as possible, allowing space for air to circulate among them.
- Secure the lid of your instant pot, set the vent to seal, press “manual,” and set the time to 14 minutes.
- The pot will switch on, come to pressure, then begin counting down the 14 minutes of pressure cooking time.
- Once the timer has sounded to signal the end of the cooking period, turn the pot off and allow the pressure to release naturally by allowing the pot to sit, undisturbed, for about 15 minutes.
- Release any remaining pressure manually by turning the venting dial to “vent.”
- Open the lid of the pot, and remove the perfectly cooked potatoes with tongs, taking care not to break the skin of the potatoes.
- Place them in a single layer on a flat surface and allow them to cool before slicing and/or serving whole.
Alternative stovetop instructions.
- To a heavy-bottom saute pan, add 1-inch of water, and place a steamer basket on top.
- Add the potatoes to the steamer basket (small potatoes will work best here, if possible), cover, and bring the water to a boil over medium high heat.
- Cook, undisturbed, for about 20 minutes.
- Turn the heat off and let the pan sit, undisturbed and still covered, for another 10 minutes. They're done when a sharp knife glides right into the center of the biggest potato.
Nutrition information is automatically calculated, so should only be used as an approximation.
