Why Trader Joe's Spanakopita is Not Gluten Free
For many who love the convenience of Trader Joe's frozen appetizers, the Greek Spanakopita is a favorite. However, a crucial detail for those on a gluten-free diet is the use of wheat-based filo dough. Filo (or phyllo) pastry is an iconic element of spanakopita, providing its signature flaky, crispy texture. Traditionally, this dough is made from wheat flour, water, and oil. The Trader Joe's product is no exception, with the ingredient list explicitly mentioning 'unbleached wheat flour' in the filo pastry.
For individuals with celiac disease, a single crumb of wheat-based flour can cause a significant reaction, damaging the small intestine. For others with a gluten sensitivity, consuming wheat can lead to inflammation and discomfort. Therefore, relying on the classic, wheat-based version of this popular appetizer is not an option for these dietary needs.
The Importance of Reading Ingredient Labels
Trader Joe's is transparent with its labeling, clearly stating the presence of allergens like wheat and milk on the packaging. While the company does offer a wide range of gluten-free products, customers must always check the ingredient list on individual items to ensure they are safe to consume. Trader Joe's provides guidance, stating that it follows federal labeling guidelines to clearly list the top nine allergens, including wheat.
Gluten-Free Alternatives for Spanakopita
If you're craving a flaky, spinach and cheese pastry, all is not lost. Several delicious alternatives exist for those who cannot consume traditional spanakopita. Many gluten-free brands have developed alternatives to filo dough, and homemade versions are also very achievable. Some people opt for a crustless version or use a different type of gluten-free crust.
- Store-Bought Gluten-Free Filo: While still rare, a few brands are beginning to offer gluten-free versions of puff pastry, which can be used as a substitute for phyllo dough. Brands like Schär and GeeFree produce frozen gluten-free puff pastry, which can be used to make spanakopita-style dishes.
- DIY Gluten-Free Filo: It is possible to make your own gluten-free phyllo dough from scratch. Recipes often use a blend of gluten-free all-purpose flour, tapioca starch, and xanthan gum to create the necessary elasticity. While this requires more effort, it provides complete control over the ingredients.
- Crustless Spanakopita: For a simpler approach, many recipes create a crustless version. The spinach, feta, and herb filling is baked in a dish, producing a flavorful, savory bake. It's a faster and easier preparation method that removes the gluten issue entirely.
- Other Gluten-Free Wraps: Using other gluten-free alternatives like tortillas, crepes, or even rice paper can result in a unique but delicious spinach and cheese wrap or pocket. While not a traditional spanakopita, this can satisfy a similar craving.
Comparison: Traditional Spanakopita vs. Gluten-Free Alternatives
To help you decide which path to take, here's a comparison of traditional spanakopita and its gluten-free counterparts.
| Feature | Traditional Spanakopita (Trader Joe's) | Gluten-Free Alternative (Homemade) | Gluten-Free Alternative (Store-Bought) |
|---|---|---|---|
| Dough Base | Wheat-based filo pastry | Gluten-free flour blend with xanthan gum | Gluten-free puff pastry (e.g., Schär, GeeFree) |
| Texture | Very thin, flaky, and crispy layers | Can be slightly denser, but still flaky if rolled thin | Varies by brand, but often has a good puff and crispiness |
| Preparation | Heat and serve | Time-consuming; involves making and rolling dough | Simple; pre-made dough, just fill and bake |
| Availability | Widely available at Trader Joe's | Requires specialized ingredients and effort | Limited availability; may need to be special ordered |
| Risk of Gluten | High; not safe for celiac | None, if ingredients are certified gluten-free | None, if ingredients are certified gluten-free |
Conclusion
In summary, Trader Joe's Spanakopita is not gluten free due to its wheat-based filo pastry, and it is therefore unsuitable for anyone following a gluten-free diet. However, delicious alternatives are readily available. For the most control over ingredients and texture, a homemade gluten-free version is the best choice. For convenience, store-bought gluten-free puff pastry offers a good substitute. Ultimately, always remember to check ingredient labels carefully to ensure a product is safe for your dietary needs.
