Common Sauces and Seasonings: What Sauces and Seasonings Have Gluten?

October 8, 2025 •

4 min read

According to the Celiac Disease Foundation, many people on a gluten-free diet are unknowingly consuming products with hidden gluten. This is especially true for unsuspecting condiments, marinades, and seasonings. Learning exactly what sauces and seasonings have gluten is crucial for anyone managing celiac disease or gluten sensitivity.

Quick Summary

Many common sauces and seasonings, including soy sauce, certain marinades, and pre-mixed spice blends, contain hidden gluten. Common culprits are wheat-based thickeners, malt vinegar, and anti-caking agents. Vigilant label reading and opting for certified gluten-free products are essential for safety.

Key Points

Hidden Gluten: Many processed sauces and blended seasonings contain hidden gluten in the form of thickeners, fillers, or flavorings.
Soy Sauce is Not Always Safe: Traditional soy sauce is brewed with wheat; opt for certified gluten-free tamari or coconut aminos instead.
Malt is a Major Culprit: Malt vinegar, derived from barley, is not gluten-free and is found in many sauces like Worcestershire sauce.
Labeling is Critical: Always look for a 'certified gluten-free' logo, as this is the most reliable indicator of safety for celiac disease.
Blends Need Caution: Pre-mixed seasoning blends and bouillon often contain wheat-based additives for anti-caking or thickening.
Beware of Cross-Contamination: Gluten can contaminate naturally gluten-free products through shared equipment in processing facilities.
Homemade is Safest: Creating your own sauces and spice blends from pure, single-ingredient spices is the best way to ensure they are gluten-free.

Understanding Hidden Gluten in Sauces and Seasonings

While pure, single-ingredient spices like paprika, cumin, or turmeric are naturally gluten-free, the moment you move to a blended seasoning mix or a processed sauce, the risk of encountering gluten increases dramatically. Manufacturers often add gluten-containing ingredients for various purposes, from thickening and binding to flavor enhancement and anti-caking. For individuals with celiac disease or a gluten intolerance, understanding these hidden sources is vital to maintaining a safe diet. Cross-contamination during the manufacturing process is another significant concern, as spices and sauces can pick up trace amounts of gluten from shared equipment.

Common Gluten Culprits in Sauces

Many popular sauces contain gluten, often in the form of thickeners, flavorings, or preservatives. Here are some of the most frequent offenders:

Soy Sauce: Traditional soy sauce is typically brewed with a mix of soybeans and wheat. A safe alternative is tamari, which is usually wheat-free, but you must still check the label for a certified gluten-free mark, as some brands add wheat. Other safe options include coconut aminos.
Teriyaki Sauce: Since it's soy sauce-based, most traditional teriyaki sauce contains gluten. Certified gluten-free versions are available, or you can make your own with tamari.
Marinades: Many marinades, especially barbecue sauces and savory meat marinades, use a base of regular soy sauce or include wheat flour as a thickener. Always inspect the ingredients list carefully and consider making your own.
Gravy: Gravy is traditionally thickened with a roux, which is a combination of flour and fat. Most commercial gravies are therefore not gluten-free unless explicitly labeled as such.
Certain Salad Dressings: Many creamy dressings use wheat flour or other gluten-based thickeners. Others may contain malt vinegar or soy sauce. Always check for a 'certified gluten-free' label.
Malt Vinegar: As the name suggests, malt vinegar is brewed from malted barley and is not gluten-free. It is often found in sauces and condiments like Worcestershire sauce.

Common Gluten Culprits in Seasonings

Unlike single-ingredient spices, blends and seasoned products require close scrutiny. Here's what to look out for:

Bouillon Cubes and Powders: Many commercial bouillon products and broth powders contain wheat-based thickeners or fillers. It is critical to read the ingredients list and look for certified gluten-free options.
Taco and Chili Seasoning Mixes: Pre-packaged seasoning mixes often include wheat flour or modified food starch as anti-caking agents or fillers. Creating your own from scratch with pure spices is the safest method.
Seasoned Salt: Some seasoned salt blends incorporate wheat flour or wheat-derived maltodextrin to prevent clumping. Stick to plain salt or certified blends.
Cheese Powder: Found in products like powdered cheese flavoring for popcorn or macaroni, this can contain wheat starch or dextrin.
MSG (Monosodium Glutamate): While MSG itself is typically gluten-free, some brands of hydrolyzed vegetable protein (HVP) used in conjunction with it can be wheat-based. It's best to verify the source.

How to Read Labels for Gluten

Becoming a savvy label reader is your best defense against hidden gluten. The FDA requires that all food products containing wheat must declare it clearly on the label. However, ingredients derived from barley (such as malt) and rye are not always explicitly called out in the same way, so vigilance is key. Always look for a third-party 'certified gluten-free' logo, as this ensures the product has undergone rigorous testing and meets strict safety standards. For products not specifically labeled, scan the ingredients list for keywords like wheat, barley, rye, malt, or brewer's yeast. Be wary of ambiguous terms such as 'natural flavors,' 'dextrin,' or 'modified food starch,' unless the source is specified as gluten-free.

Comparison Table: Gluten-Containing vs. Gluten-Free Alternatives


Product Category	Common Gluten-Containing Option	Safe Gluten-Free Alternative
Soy Sauce	Traditional Soy Sauce	Tamari (verify GF label), Coconut Aminos
Marinades	Most Commercial Marinades	Certified GF Marinades, Homemade Marinades with Tamari
Gravy	Traditional Gravy (Roux)	Cornstarch or Arrowroot-thickened Gravy
Seasoning Mixes	Store-bought Taco Seasoning	DIY Spice Blends with Pure Spices
Vinegar	Malt Vinegar	Apple Cider Vinegar, White Vinegar, Balsamic Vinegar

Gluten-Free Alternatives and Avoiding Contamination

Today, the market offers many excellent gluten-free products, making it easier than ever to avoid gluten without sacrificing flavor. Brands like McCormick offer a range of certified gluten-free seasonings, and companies specializing in GF foods, such as Bob's Red Mill, also carry certified blends. For sauces, certified gluten-free versions of tamari, hoisin, and barbecue sauces are widely available. When dining out or cooking at home, avoiding cross-contamination is as important as choosing gluten-free ingredients. In your kitchen, this means using separate cutting boards, utensils, and oil for gluten-free foods, and storing products in clearly labeled containers.

Authoritative Resources for Label Checking

For definitive information and the latest guidelines, reliable resources are invaluable. The Celiac Disease Foundation and the Gluten Intolerance Group provide extensive guides on navigating a gluten-free diet and understanding label regulations. For the latest on FDA labeling laws, you can visit FDA.gov. Consulting these sources regularly can help you stay up-to-date with best practices and product changes.

Conclusion: Your Guide to a Safe, Flavorful Kitchen

Understanding what sauces and seasonings have gluten is the first step toward a completely safe and satisfying gluten-free lifestyle. By being an informed shopper, reading labels diligently, and choosing certified products, you can easily avoid the hidden gluten found in many processed sauces and seasoning blends. Experiment with homemade versions of your favorite blends to regain control over your ingredients and enjoy a truly gluten-free culinary experience. With a little extra care and attention, your kitchen can be a flavorful and safe haven.

Frequently Asked Questions

No, traditional soy sauce is not gluten-free as it is typically brewed with wheat. Always choose certified gluten-free tamari or coconut aminos as a safe alternative.

While pure, single-ingredient spices are naturally gluten-free, many pre-made blends like taco seasoning often contain wheat-based additives or anti-caking agents. It is crucial to check the label for gluten-free certification.

Malt is derived from barley, a gluten-containing grain. Malt flavoring, malt vinegar, and certain maltodextrins should be avoided unless specified as gluten-free.

Look for a 'certified gluten-free' logo, which ensures safety. On non-certified products, read the ingredient list for wheat, barley, rye, malt, or undefined 'modified food starch'.

Yes, cross-contamination is a significant risk with spices, even pure ones. Shared equipment in manufacturing or packaging can introduce trace amounts of gluten. For serious allergies, choose products with gluten-free certification.

You can substitute traditional marinades with certified gluten-free versions or make your own using certified gluten-free tamari, apple cider vinegar, and pure spices.

No, many commercial bouillon cubes and powders use wheat-based thickeners or fillers. Always check labels carefully and opt for certified gluten-free bouillons.