What Indian food is gluten-free?

December 6, 2025 •

4 min read

Over 70% of Indian main courses are considered naturally gluten-free due to their reliance on lentils, rice, and fresh vegetables rather than wheat. This makes exploring what Indian food is gluten-free a rewarding and relatively simple culinary journey for those with sensitivities or Celiac disease.

Quick Summary

An exploration of naturally gluten-free Indian dishes, from curries and breads to snacks and desserts. Learn which ingredients to seek out and which to avoid for a worry-free dining experience, whether at a restaurant or cooking at home.

Key Points

Naturally Gluten-Free: A large portion of Indian cuisine is naturally gluten-free, relying on staples like rice, lentils, and millets instead of wheat.
Safe Staples: Ingredients such as rice, lentils (dal), chickpeas (besan), and various millets are naturally gluten-free and form the basis of many traditional dishes.
Be Cautious of Wheat: Avoid wheat-based items like naan, roti, and certain sweets (e.g., gulab jamun) unless they are specifically labeled or confirmed to be gluten-free.
Watch for Hidden Gluten: Hidden sources of gluten can be found in some brands of asafoetida (hing), pre-packaged sauces, and through cross-contamination in shared frying oil at restaurants.
Explore Alternatives: Enjoy naturally gluten-free flatbreads made from millet flour (like jowar or ragi roti) as delicious alternatives to traditional wheat breads.
Enjoy Diverse Options: Satisfy your cravings with numerous gluten-free options, including rice-based breakfast foods (idli, dosa), lentil curries (dal makhani), and milk-based desserts (kheer, kulfi).

Indian cuisine is celebrated for its incredible diversity and flavor, and the good news for those following a gluten-free diet is that a vast array of traditional Indian dishes are naturally free of gluten-containing grains. The key lies in understanding the core ingredients used in different regions, as Indian food relies heavily on naturally gluten-free staples like rice, lentils, and a variety of millets. This guide will walk you through the many delicious and authentic options available, helping you navigate menus and cook with confidence.

The Gluten-Free Staples of Indian Cooking

Unlike many Western cuisines that rely on wheat-based flours for thickening sauces, Indian cooking achieves richness through ground nuts, seeds, and lentils. A number of traditional flours are also entirely gluten-free, providing safe alternatives for making flatbreads and snacks.

Rice: A cornerstone of many Indian meals, rice is a versatile and completely safe grain. Whether it's Basmati rice, idlis (steamed rice cakes), or dosas (savory rice crepes), rice dishes are a fantastic base for any gluten-free plate.
Lentils and Legumes (Dal): Known as dal, these dishes are made from a variety of split legumes and are a central part of Indian cuisine. From simple moong dal to creamy dal makhani, most dal recipes are naturally gluten-free. Always confirm with restaurants that no wheat flour has been used as a thickener.
Millets: Before the rise of wheat, millets were a staple grain across India. Many traditional dishes use millets like bajra (pearl millet), jowar (sorghum), and ragi (finger millet) to create flatbreads (rotis) and other savory items. These are excellent, nutrient-dense gluten-free alternatives to wheat-based naan and roti.
Chickpea Flour (Besan): A common ingredient, besan is made from ground chickpeas and is naturally gluten-free. It's used to make beloved snacks like pakoras (fritters) and dhokla (steamed savory cakes). Dishes made with besan are generally safe, but cross-contamination in shared frying oil at restaurants should be considered.

Naturally Gluten-Free Indian Dishes by Category

Main Courses and Curries

Most Indian curries are an excellent choice for a gluten-free diet, as they are typically made with a base of spices, onions, and tomatoes, thickened with nuts, lentils, or coconut milk. Safe options include:

Tikka Masala & Butter Chicken: These popular dishes are generally gluten-free, but it's crucial to confirm that no flour is used in the sauce. The tandoori chicken used in these dishes is typically marinated in yogurt and spices, but double-check that no marinades containing gluten were used.
Aloo Gobi: A classic vegetarian dish featuring potatoes and cauliflower sautéed with spices.
Chana Masala: A flavorful chickpea curry, this dish is naturally gluten-free.
Dal Makhani: A creamy and rich lentil dish, often made with black lentils and kidney beans.
Vegetable Korma: Made with mixed vegetables and a rich, creamy sauce, Korma is often gluten-free when made with almond meal or coconut milk rather than flour.

Breakfast and Snacks

These are often where hidden gluten can appear, but many traditional snacks are made with rice or lentil flours.

Poha: A breakfast dish made from flattened rice, poha is a naturally gluten-free and filling way to start the day.
Idli and Dosa: Fermented batters made from rice and lentils, idlis and dosas are naturally gluten-free. Be sure to order plain versions, as some variants like rava dosa contain semolina (wheat).
Pakoras: Savory vegetable or paneer fritters coated in a chickpea flour (besan) batter and deep-fried.
Dhokla: A steamed, savory cake made from besan.

Breads and Accompaniments

Most traditional Indian breads like naan and roti are made with wheat flour. However, there are excellent gluten-free alternatives.

Papadum (Papad): Thin, crispy crackers made from lentil flour, which are naturally gluten-free.
Gluten-Free Rotis: Many regions use millet-based flours like jowar (sorghum) or ragi (finger millet) to make traditional rotis. Ensure no wheat flour is mixed in.
Rice: Plain or pulao rice is a standard, safe side dish.

Desserts

While some sweets like gulab jamun are wheat-based, many are milk or rice-based and naturally gluten-free.

Kheer: A delicious rice pudding made with milk, rice, sugar, and spices.
Kulfi: A frozen dairy dessert similar to ice cream.
Rasgulla: Spongy cheese balls soaked in a sugary syrup.
Besan Laddu: Sweet spheres made from chickpea flour, ghee, and sugar.

Cross-Contamination and Hidden Gluten

While many Indian foods are inherently gluten-free, vigilance is required to prevent accidental gluten exposure. Here is a comparison to help you stay safe.


Aspect	Gluten-Free Caution	Safe Practices
Hing (Asafoetida)	Some powdered brands of this spice use wheat flour as a filler.	Seek out pure, crystallized hing or a certified gluten-free brand.
Sauces/Curries	Pre-packaged curry powders or thickeners might contain wheat flour.	Ask restaurants about their thickening agents. Home-cooked meals offer full control.
Frying Oil	Restaurants may use the same oil to fry samosas and pakoras, leading to cross-contamination.	Ask for pakoras to be fried in fresh oil or avoid fried items from shared fryers.
Tandoori Dishes	Tandoori naan is cooked alongside marinated meats.	The marinades are usually safe, but check for potential contact in the tandoor oven.
Restaurant vs. Home	At a restaurant, staff may not fully understand gluten-free requirements, increasing risk.	Cooking at home gives you complete ingredient control, making it the safest option.

Conclusion

Following a gluten-free diet while enjoying Indian cuisine is not only possible but can be a delicious adventure. By focusing on dishes based on naturally gluten-free ingredients like rice, lentils, and millets, you can enjoy the rich, diverse flavors that India has to offer. Remember to be mindful of potential hidden sources of gluten like contaminated oil or spice fillers, especially when dining out. With the right knowledge, you can safely explore a world of aromatic and flavorful curries, satisfying snacks, and decadent desserts without compromise.

Frequently Asked Questions

No, not all Indian curries are guaranteed gluten-free, especially when dining out. While many traditional curries use naturally gluten-free thickeners, some restaurants might use a small amount of wheat flour (maida) in their sauces. It is always best to confirm with the restaurant staff.

Traditional naan and roti are made with wheat flour and are not gluten-free. However, some specialty restaurants and recipes offer gluten-free versions made from millets like jowar (sorghum), ragi (finger millet), or rice flour.

Many street foods can be gluten-free, but cross-contamination is a major concern. Safer options can include pakoras (if fried in dedicated oil), some chaats made with rice or lentil components (like bhel puri), and pav bhaji (avoiding the bun).

Besan is a flour made from ground chickpeas and is completely gluten-free. It is used to make a variety of snacks like pakoras, kadhi (a yogurt-based curry), and dhokla.

Some Indian sweets are gluten-free, while others are not. Milk-based sweets like kheer (rice pudding) and kulfi are usually safe. Avoid sweets like gulab jamun, jalebi, and many fried items that are made with wheat flour.

Cross-contamination is a risk, especially in kitchens with limited space and shared equipment, such as tandoors (clay ovens) and deep fryers. If you have Celiac disease, it's best to communicate your needs clearly and consider cooking at home to ensure safety.

Common gluten-free flours include besan (chickpea flour), rice flour, and flours from millets such as jowar (sorghum), bajra (pearl millet), and ragi (finger millet).