How to Eat Gluten-Free at a Korean Restaurant?

Over 30% of Americans are trying to reduce or eliminate gluten, but many popular Korean sauces contain wheat. Learning how to eat gluten-free at a Korean restaurant requires careful planning and knowing which dishes are safe with minor modifications.

Quick Summary

Dining out safely with a gluten sensitivity at a Korean restaurant is possible with careful ordering. Focus on naturally gluten-free dishes like unmarinated BBQ, rice bowls, and soups, while vigilantly checking sauces and marinades for hidden gluten.

Key Points

• Check the Sauces: Standard Korean soy sauce (ganjang) and chili paste (gochujang) typically contain wheat and are the most common source of gluten in Korean cuisine.

• Opt for Unmarinated Meats: For Korean BBQ, choose plain cuts like pork belly (samgyeopsal) or beef brisket (chadolbagi) and season with simple salt and sesame oil.

• Modify Complex Dishes: Enjoy bibimbap by ordering it without the standard gochujang sauce; use sesame oil and salt instead.

• Confirm Ingredients in Side Dishes: Many banchan are safe, but confirm any dark or thickened sauces. Some kimchi may use a wheat-based paste.

• Communicate Your Needs: Use a translation card in Korean (글루텐프리) to explain your allergy to staff and ask about cooking practices to avoid cross-contamination.

• Bring Your Own Condiments: For more control, carry a small, portable bottle of gluten-free tamari or a safe gochujang alternative.

Navigating Korean cuisine with a gluten-free diet can be a delicious and rewarding experience, but it requires specific knowledge of common ingredients and preparation methods. While many Korean dishes are built around rice, the sauces and marinades can often contain hidden gluten in the form of wheat-based soy sauce (ganjang) and some traditional fermented pastes. Understanding where gluten lurks and how to communicate your needs is key to a safe and enjoyable meal.

Understanding the Gluten Culprits

Before ordering, it is crucial to recognize the most common sources of gluten in Korean cooking. Many people mistakenly assume Korean cuisine is naturally gluten-free, but this is far from the truth due to its reliance on fermented sauces.

• Soy Sauce (Ganjang): The vast majority of standard soy sauce contains wheat as a primary ingredient. It is used extensively in marinades for dishes like bulgogi and as a seasoning in soups, stews, and many side dishes (banchan). Always assume restaurant soy sauce is not gluten-free unless confirmed otherwise.
• Gochujang (Chili Paste): This staple fermented red chili paste, which provides the distinctive spicy-sweet flavor to many dishes like tteokbokki and bibimbap, is traditionally made with glutinous rice and fermented soybeans, but also often contains barley or other gluten-containing additives. Commercial brands almost always include gluten unless explicitly labeled otherwise.
• Other Sauces: Ssamjang (a dipping paste for BBQ) is a mixture of gochujang and doenjang (soybean paste) and is therefore likely to contain gluten. Doenjang can be a safer bet if it's a traditional version made only from soybeans, but cross-contamination is a risk, and some modern versions may contain wheat.
• Flour-Based Products: Be cautious of anything fried, as coatings are often made with wheat flour or panko breadcrumbs. Also, some dumplings (mandu), pancakes (jeon), and noodles (naengmyeon) contain wheat flour.

Safe and Modified Gluten-Free Korean Dishes

Knowing which dishes are inherently safer or can be easily modified will significantly expand your dining options. Here are some of the best choices:

• Korean BBQ (Gogigui): This is one of the best and most popular options. Opt for unmarinated cuts of meat like pork belly (samgyeopsal) or beef brisket (chadolbagi). Cook the meat yourself on the tabletop grill and season with simple salt and sesame oil instead of relying on the standard dipping sauces. Be sure to use lettuce wraps instead of wheat-based wrappers.
• Bibimbap: This mixed rice bowl can be a great gluten-free option with one crucial modification: the sauce. Ask for the traditional gochujang sauce to be omitted. Instead, you can season your rice and assorted vegetables with sesame oil, a gluten-free soy sauce or tamari (if you bring your own), and a sprinkle of toasted sesame seeds.
• Japchae (Glass Noodle Stir-fry): The noodles in japchae are made from sweet potato starch, which is naturally gluten-free. The issue lies in the sauce, which is typically soy sauce-based. Ask the kitchen to prepare it using tamari or gluten-free soy sauce instead.
• Soups and Stews: Some soups are naturally gluten-free, but you must ask about the broth base and any added seasonings. Good candidates include seolleongtang (ox bone soup) and galbitang (beef short rib soup), which are often made with clear, simple broths. However, always confirm no gluten-based flavorings or wheat-based noodles have been added.
• Side Dishes (Banchan): Many banchan are naturally gluten-free, such as blanched and seasoned vegetables (namul). Kimchi is often gluten-free, but some versions may use a flour paste during fermentation. In general, avoid any side dishes that appear glazed in a dark sauce or battered.

Ordering Strategies for a Safe Meal

1. Communicate Clearly: In areas where English is not widely spoken, a pre-printed allergy card in Korean can be a lifesaver. This card should clearly state your allergy, the ingredients to avoid, and the potential for cross-contamination.
2. Ask for Plain Preparations: For protein, request unmarinated cuts of meat or fish seasoned simply with salt and pepper.
3. Bring Your Own Condiments: Some diners bring a small bottle of gluten-free tamari or soy sauce, as well as a safe gochujang, to use with their meal.
4. Confirm Ingredients: When in doubt, ask your server about specific ingredients in sauces, marinades, and coatings. The Korean word for gluten-free is 글루텐프리 (geulluten-peuri).

Gluten-Free Korean Dining Comparison

Dish	Standard Preparation (Potential Gluten)	Gluten-Free Modification (Safe)
Korean BBQ	Marinated meats (bulgogi, galbi) often use wheat-based soy sauce marinade.	Unmarinated meats like pork belly (samgyeopsal) or beef brisket (chadolbagi), seasoned with salt and sesame oil. Use lettuce wraps.
Bibimbap	The traditional spicy red sauce (gochujang) contains wheat.	Order without gochujang. Use sesame oil and salt or your own GF tamari as a seasoning.
Japchae	The savory sauce is made with wheat-based soy sauce.	Request preparation with GF tamari or GF soy sauce instead of standard soy sauce.
Kimchi	Some recipes use a wheat flour paste as a binder during fermentation.	Ask or look for kimchi that uses only rice flour or is confirmed to be GF. Many standard kimchis are safe.
Tteokbokki	The chewy rice cakes are safe, but the spicy sauce is gochujang based and contains gluten.	In restaurants, avoid this dish. At home, you can make a GF version with GF gochujang.
Soups	Can be thickened with flour or contain gluten-based seasonings and additives.	Choose simple, clear broth soups like seolleongtang or galbitang and confirm preparation.

Conclusion

Enjoying a gluten-free meal at a Korean restaurant is entirely achievable with the right knowledge and precautions. By focusing on naturally gluten-free options like unmarinated BBQ, rice-based dishes, and certain soups, and by clearly communicating your needs to restaurant staff, you can navigate menus with confidence. Remember to always question the ingredients in sauces and marinades, and don't be afraid to bring your own gluten-free tamari or sauce for extra flavor. With a bit of preparation, you can savor the rich, vibrant tastes of Korean cuisine safely.

Learn more about safe dining practices on the Celiac Disease Foundation's website.

Frequently Asked Questions

Is kimchi always gluten-free?

No, not always. While many versions of kimchi are naturally gluten-free, some recipes, particularly commercial or mass-produced ones, may use a wheat flour paste as a binder during fermentation. It's safest to ask the restaurant or buy a certified gluten-free brand if dining at home.

What is a good substitute for soy sauce at a Korean restaurant?

The most reliable substitute is bringing your own gluten-free tamari or gluten-free soy sauce. You can ask for dishes to be prepared with simple seasoning like salt and sesame oil, or use your personal bottle for flavor.

Is gochujang gluten-free?

Traditionally, gochujang is made with glutinous rice and fermented soybeans, but many versions contain barley or other wheat-based ingredients. Most store-bought gochujang is not gluten-free, but specialized GF brands are available. When dining out, assume it contains gluten unless the restaurant states otherwise.

Are Korean rice cakes (*tteok*) gluten-free?

Yes, Korean rice cakes (tteok) are made from rice flour and are naturally gluten-free. However, the sauces they are cooked in, especially for dishes like tteokbokki, almost always contain gluten from gochujang.

What about cross-contamination in the kitchen?

Cross-contamination is a significant risk in Korean restaurants, especially with shared grills and cookware used for both gluten-containing and gluten-free dishes. It is essential to communicate your sensitivity to the staff and specifically ask for fresh utensils and clean surfaces, particularly for grilled items.

Can I eat Korean fried chicken?

No, traditional Korean fried chicken is typically coated in a batter or fried in oil that has cooked gluten-containing items. It is best to avoid it in most restaurants unless they explicitly state they use a dedicated gluten-free fryer and a gluten-free batter, which is uncommon.

Is *bibimbap* always a safe option?

No, bibimbap is only safe if you order it without the sauce. The popular red gochujang sauce contains gluten. The rice, vegetables, and egg are typically safe, but you must instruct the staff to exclude the chili paste.