Which Sauces Contain Wheat? A Guide to Hidden Gluten

October 29, 2025 •

4 min read

Did you know that traditional soy sauce is commonly brewed with wheat? Many popular condiments and gravies surprisingly contain wheat, which can be a concern for those with celiac disease or gluten sensitivity. Identifying which sauces contain wheat requires careful label reading and knowledge of common thickening agents.

Quick Summary

Many sauces like traditional soy sauce, gravies thickened with a roux, and some bottled dressings contain wheat. Common sources are flour-based thickeners, modified food starch, and fermentation processes. Identifying safe alternatives and reading labels is crucial.

Key Points

Traditional Soy Sauce and Teriyaki Sauce Contain Wheat: These condiments are typically fermented using wheat, making them unsafe for gluten-free diets unless specifically labeled otherwise.
Gravies and Cream Sauces Use a Roux: Most thick gravies and classic French cream sauces like béchamel are made with a roux, a thickening agent composed of fat and wheat flour.
Malt Vinegar Contains Gluten: Often made from barley, malt vinegar should be avoided, as should any sauce or condiment containing it, including some BBQ sauces and mustards.
Beware of Hidden Thickeners: Ingredients like modified food starch, hydrolyzed vegetable protein (HVP), and malt flavoring can all be sources of hidden wheat and gluten.
Tamari and Coconut Aminos are Safe Alternatives: For a soy sauce replacement, opt for gluten-free certified tamari or coconut aminos, which offer similar flavors without wheat.
Read Labels and Look for Certifications: Always check ingredient lists for wheat and other gluten sources. For maximum safety, look for a "gluten-free" certification mark on the packaging.

Navigating the world of sauces can be a challenge for those with wheat sensitivities or celiac disease. Wheat is a common, and often hidden, ingredient used for thickening, flavoring, and fermentation in a wide array of condiments and sauces. Understanding where it hides is the first step toward a safer diet.

Common Culprits: Sauces That Often Contain Wheat

Many seemingly simple sauces and condiments can be a source of hidden gluten due to thickeners or other ingredients. It's crucial to always check the label, even on products that seem safe.

Asian Sauces

Traditional Soy Sauce and Teriyaki Sauce: Traditional soy sauce is brewed using a combination of soybeans, salt, water, and wheat. The wheat contributes to the flavor and aroma during fermentation. Teriyaki sauce is typically a blend that includes soy sauce, and therefore contains wheat unless explicitly labeled gluten-free.
Hoisin Sauce, Oyster Sauce, and Some Fish Sauces: Many brands of these sauces use wheat-based thickeners or other gluten-containing ingredients. The best approach is to find certified gluten-free versions.

Classic Gravies and Cream-Based Sauces

Gravy: Whether it's homemade or from a packet, most gravies are thickened with a roux, a cooked mixture of fat and wheat flour. Cream sauces like béchamel, often used in mac and cheese or lasagna, also start with a wheat-based roux.
Cheese Sauce: While not all cheese sauces contain wheat, many popular varieties and recipes use a roux for thickening and a smooth consistency.

Condiments and Dressings

Malt Vinegar: This is made from malted barley, a gluten-containing grain, and should be avoided. It can be found in some barbecue sauces, salad dressings, and mustards.
Worcestershire Sauce: Many brands use malt vinegar as an ingredient, though some are specifically made with a gluten-free vinegar. Checking the label is essential.
Certain Barbecue Sauces and Ketchup: While many are naturally gluten-free, some brands use wheat as a thickener or include ingredients like malt vinegar or soy sauce.
Some Mustards: Certain specialty mustards, particularly English mustard, can contain wheat flour as a thickener. Most Dijon and yellow mustards are safe, but it is wise to always confirm on the label.

Decoding the Label: Ingredients to Watch For

Beyond obvious terms like "wheat flour," several less-familiar ingredients can signal the presence of gluten. Being an expert label reader is the best defense against accidental exposure.

Modified Food Starch: This is a thickener that can be derived from several sources. In the U.S., if the source is wheat, it will be labeled as such. In other regions, it may be less clear, so it's best to confirm.
Hydrolyzed Wheat Protein or Hydrolyzed Vegetable Protein (HVP): HVP can be made from various sources, but when derived from wheat, it contains gluten. Some chemically-made soy sauce alternatives use HVP.
Malt Flavoring/Extract: As mentioned, malt is derived from barley and is not gluten-free. It can appear in various condiments and sauces.

Safe Swaps and Wheat-Free Alternatives

Fortunately, with the rise of gluten-free diets, many safe alternatives are readily available. You can also make simple substitutions at home to control your ingredients.

Common Substitutes for Thickeners

Cornstarch or Arrowroot Powder: These are excellent gluten-free thickening agents for gravies and sauces. They are mixed with a cold liquid first to form a slurry before being added to a hot liquid to prevent clumping.
Rice Flour: This can be used as a thickener, particularly in gravies and cheese sauces.
Xanthan Gum: A small amount of this food additive can effectively thicken sauces without any gluten.

Alternatives to Traditional Soy Sauce

Tamari: Tamari is a Japanese-style soy sauce that is often made with little to no wheat. However, it is essential to check the label for a "gluten-free" certification, as some varieties may contain trace amounts of wheat.
Coconut Aminos: Made from fermented coconut blossom nectar, this is a soy-free and wheat-free alternative with a milder, sweeter flavor.
Liquid Aminos: This is a liquid protein concentrate made from soybeans, but unlike traditional soy sauce, it is not fermented with wheat.

Comparison of Soy Sauce Options


Feature	Traditional Soy Sauce	Gluten-Free Tamari	Coconut Aminos
Wheat Content	Contains wheat as a fermentation agent.	Usually wheat-free, but always check label for certification.	Wheat-free and soy-free.
Flavor Profile	Salty, umami, rich.	Richer, darker, and slightly less salty than regular soy sauce.	Milder, sweeter, and less salty.
Usage	General all-purpose seasoning, cooking, and dipping.	A great all-purpose substitute, especially for dipping.	Works well in marinades, stir-fries, and as a seasoning.

The Role of Labeling and Certification

For anyone with celiac disease or a serious wheat allergy, relying on clear and reliable labeling is paramount. The presence of a "gluten-free" certification is the most trustworthy indicator that a product is safe. This certification means the product has been tested to contain less than 20 parts per million of gluten, the threshold deemed safe by regulatory standards. Consumers should also be mindful of advisory statements like "processed in a facility that also processes wheat" as these indicate a risk of cross-contamination. For comprehensive information on living gluten-free, consult trusted sources like the Celiac Disease Foundation.

Conclusion: Navigating Your Diet with Confidence

Understanding which sauces contain wheat is a crucial part of managing a gluten-free diet. By becoming a savvy label reader, learning to identify hidden ingredients, and exploring the many excellent gluten-free alternatives, you can enjoy a wide variety of delicious meals without concern. Whether you're whipping up a homemade gravy or reaching for a bottled marinade, a little bit of knowledge goes a long way in ensuring your food is both delicious and safe.

Frequently Asked Questions

A roux is a mixture of fat and flour used as a thickener for sauces, soups, and gravies. It is important for gluten-free diets because it typically uses wheat flour. Therefore, any sauce thickened with a standard roux will contain gluten and should be avoided.

Yes, there are several gluten-free alternatives to traditional soy sauce. The most common is tamari, a Japanese-style soy sauce that is often brewed with little or no wheat. Coconut aminos and liquid aminos are also excellent gluten-free substitutes.

No, but some do. Wheat can be found in salad dressings containing malt vinegar, certain brands of soy sauce, or as a thickening agent. It is always best to check the ingredients list or choose a brand specifically labeled as gluten-free.

You can thicken a sauce using several wheat-free alternatives, including cornstarch, arrowroot powder, or rice flour. These are typically mixed with a cold liquid first to create a slurry before being added to the hot sauce.

No, Worcestershire sauce is not always gluten-free. Many brands use malt vinegar, which is derived from barley and contains gluten. However, some brands offer a gluten-free version, so checking the label is essential.

Yes. While many brands of ketchup are gluten-free, some can contain additives with gluten. Barbecue sauce can be a particular concern, as some versions use wheat-based thickeners or malt vinegar. Checking for a 'gluten-free' label is the safest option.

A 'gluten-free' label indicates that the product contains less than 20 parts per million of gluten, which is the FDA standard considered safe for most individuals with celiac disease or gluten sensitivity. Products with this label are typically a safe choice.