Is Chicken Afritada Gluten-Free? A Comprehensive Guide

December 13, 2025 •

3 min read

Over 2 million Americans have Celiac disease, a serious autoimmune disorder triggered by gluten. For those managing this condition, navigating world cuisines can be challenging, and Filipino Chicken Afritada is no exception. While many of its core ingredients are naturally gluten-free, some traditional recipes contain hidden sources that can cause a reaction.

Quick Summary

This guide explains why traditional Chicken Afritada is not always gluten-free and provides the necessary ingredient substitutions to create a safe, flavorful, and authentic gluten-free version. Learn how to identify and avoid gluten in common ingredients.

Key Points

Not Inherently Gluten-Free: Traditional Chicken Afritada often contains wheat-based soy sauce, making it unsafe for a gluten-free diet.
Common Hidden Gluten Sources: Watch out for regular soy sauce, uncertified broths or bouillon, and any thickeners like breadcrumbs or flour.
Essential Ingredient Swaps: Replace regular soy sauce with tamari or coconut aminos, and use a certified gluten-free chicken broth.
Risk of Cross-Contamination: Be mindful of cross-contamination risks, especially when eating at restaurants or using shared cooking equipment.
Easy to Adapt: With simple, readily available substitutions, you can create a perfectly authentic and safe gluten-free Chicken Afritada.
Delicious Flavor Preserved: Proper ingredient swaps ensure the final dish retains the rich, savory, and tangy flavor profile of the original.
Prioritize Label Reading: Always read food labels carefully, especially for pre-made condiments and sauces, to confirm they are gluten-free.

Understanding Chicken Afritada's Core Ingredients

Chicken Afritada is a Filipino stew that typically features chicken pieces braised in a tomato-based sauce with ingredients like potatoes, carrots, and bell peppers. Its rich flavor comes from a mix of savory, sweet, and tangy elements, including garlic, onions, tomato sauce, and often soy sauce or fish sauce. On the surface, most of these ingredients are naturally gluten-free. However, the risk lies in certain flavor enhancers and thickening agents used in some variations, as well as potential cross-contamination.

Potential Gluten Sources in Afritada

To make a truly gluten-free Chicken Afritada, it's crucial to understand where gluten might be hiding. The following list details the most common culprits:

Soy Sauce: Traditional soy sauce is fermented with wheat and is a major source of gluten. This is the most significant hidden gluten risk in many afritada recipes.
Broth or Bouillon Cubes: Some store-bought chicken broth or bouillon cubes contain added gluten, often listed as 'yeast extract' or other 'natural flavors'. Always check the label for a certified gluten-free claim.
Thickeners: While less common, some recipes might call for breadcrumbs or a flour-based roux to thicken the sauce. For a gluten-free version, this must be replaced with cornstarch or other approved thickeners.
Condiments: Certain brands of fish sauce or other seasonings might have trace amounts of gluten, though this is rare. Always choose brands explicitly labeled gluten-free.
Cross-Contamination: When dining out or cooking in a non-dedicated kitchen, there is a risk of cross-contamination from shared utensils, cutting boards, or cooking oil.

Making a Gluten-Free Chicken Afritada

Creating a delicious and safe gluten-free afritada is straightforward with the right substitutions. The key is to replace gluten-containing ingredients with certified gluten-free alternatives without compromising flavor.

Swap Soy Sauce for Tamari or Coconut Aminos: Tamari is a Japanese soy sauce variant made with little to no wheat, offering a similar umami flavor. Coconut aminos, made from fermented coconut sap, is a soy-free, gluten-free option with a slightly sweeter taste.
Use Certified Gluten-Free Broth: Opt for a chicken broth that is explicitly certified gluten-free. Many major brands offer safe options, including Swanson.
Thicken Naturally or with a Safe Starch: Cornstarch or arrowroot powder mixed with cold water is a great way to thicken the sauce naturally. Simmering the sauce uncovered for a longer period will also reduce and thicken it.
Confirm All Condiments are Gluten-Free: If using fish sauce, double-check that the brand is certified gluten-free. Many are, but it's always best to be sure.

Comparison Table: Gluten vs. Gluten-Free Afritada


Feature	Traditional Afritada (Potentially Contains Gluten)	Gluten-Free Afritada (Safe)
Soy Sauce	Uses regular, wheat-based soy sauce	Replaces with Tamari, Coconut Aminos, or a gluten-free soy sauce
Thickening Agent	May use breadcrumbs or wheat flour	Uses cornstarch, arrowroot, or natural reduction methods
Broth	May use store-bought broth or bouillon with hidden gluten	Uses certified gluten-free chicken broth
Flavor Profile	Classic Filipino taste, with a savory and slightly sweet tomato base	Identical savory and sweet tomato-based flavor, with no noticeable difference
Safety	Potential risk of gluten exposure for sensitive individuals	Safe for individuals with celiac disease or gluten sensitivity

Cooking a Delicious Gluten-Free Version

With the right ingredients, cooking a gluten-free Chicken Afritada is simple and preserves the authentic flavors. Begin by marinating your chicken pieces in a mixture of gluten-free tamari and lemon juice, which imparts a rich and tangy flavor. Sauté aromatics like garlic and onions before browning the chicken. Add your tomato sauce, certified gluten-free broth, and seasonings, then let it simmer until the chicken is tender. The final step involves adding the vegetables—potatoes, carrots, and bell peppers—and simmering until they are cooked to your liking. The resulting stew is hearty, comforting, and perfectly safe for a gluten-free diet.

Conclusion

In summary, Chicken Afritada is not inherently a gluten-free dish due to the common inclusion of wheat-based soy sauce and potentially other hidden sources of gluten in pre-made ingredients. However, by making simple ingredient swaps, it can be easily adapted to be a delicious and authentic gluten-free meal. For those with celiac disease or gluten sensitivities, reading labels carefully and using certified gluten-free alternatives is essential to ensure safety. The final dish will still deliver the rich, savory, and comforting flavors that make this Filipino classic so beloved.

Authority Link

For more information on identifying and avoiding hidden gluten sources in your diet, consult the Celiac Disease Foundation's guide.

Frequently Asked Questions

The most common source of gluten in chicken afritada is traditional soy sauce, which is brewed using wheat. Some recipes may also use bouillon cubes or thickeners containing gluten.

Excellent gluten-free alternatives to soy sauce include tamari, which is similar in flavor but typically wheat-free, or coconut aminos, which is made from coconut sap and has a sweeter, less salty profile.

No, it is not safe to assume all canned tomato sauce and broth are gluten-free. Some brands may add flavorings or thickeners that contain gluten, or be at risk for cross-contamination. Always check for a certified gluten-free label.

Yes, cornstarch is a great gluten-free option for thickening the sauce. You can mix it with a small amount of cold water to create a slurry and stir it in at the end of cooking.

Fish sauce is generally gluten-free, but it's important to check the label of the specific brand you are using to confirm, as some may contain hidden ingredients or risk cross-contamination.

Commonly used vegetables like potatoes, carrots, bell peppers, and green peas are naturally gluten-free and safe for the dish.

To prevent cross-contamination, use separate, clean utensils, cutting boards, and pans. Ensure that all ingredients, especially condiments, are stored away from gluten-containing products.