Navigating the Gluten-Free Tortilla Aisle
Finding delicious and safe soft taco shells can be a challenge for those with celiac disease or gluten sensitivity. While traditional soft flour tortillas are off-limits due to their wheat content, there are several excellent gluten-free alternatives available. These options range from naturally gluten-free corn tortillas to specially formulated flour blends by dedicated gluten-free brands.
The All-Important Role of Corn Tortillas
Corn tortillas are a traditional and often naturally gluten-free option for soft tacos, but careful label reading is a must. Authentic corn tortillas are made with 100% corn flour (masa harina), water, and a few other simple ingredients. However, many mass-produced brands may add wheat flour or process their corn tortillas on equipment shared with wheat products, posing a risk of cross-contamination. Always look for a "100% corn" label and, for the highest safety, a certified gluten-free label from an organization like the GFCO. Brands like Mission and Guerrero offer 100% white or yellow corn tortillas that are often explicitly labeled as gluten-free.
Store-Bought Gluten-Free Flour Tortillas
For those who prefer the texture and pliability of flour tortillas, several brands have developed dedicated gluten-free versions. These are typically made from alternative flours and starches, including rice flour, potato starch, tapioca starch, and even cassava flour. Many brands also add gums like xanthan or guar to provide the necessary elasticity. Some of the most popular and widely available options include Mission Gluten Free Tortillas, Ole Xtreme Wellness Gluten Free Wraps, and Old El Paso's Gluten-Free Soft Taco Kits. Brands like Siete also offer grain-free options using almond or cassava flour, which are naturally gluten-free and popular among paleo and grain-free dieters.
Comparison of Popular Gluten-Free Soft Taco Shells
| Brand | Key Ingredients | Certified GF? | Notes |
|---|---|---|---|
| Mission Gluten Free | Modified food starch, rice flour, pea protein, tapioca starch | Yes | A popular and widely available flour-style tortilla that is soft and pliable. |
| Old El Paso | Tapioca starch, white corn masa flour, quinoa flour | Yes | Provides soft, preservative-free tortillas in both standalone packs and kits. |
| Ole Xtreme Wellness | Avocado oil, various gluten-free flours | Yes | A high-fiber, lower-calorie option made with avocado oil for better texture. |
| Siete Foods | Almond flour, cassava flour | Yes | Grain-free options for those seeking a different texture and flavor profile. |
| 100% Corn Tortillas | 100% corn flour | Varies; check label | A classic, naturally gluten-free choice, but always check for a "certified" or "100% corn" label to avoid cross-contamination. |
The Importance of Label Reading and Certification
For individuals with celiac disease, simply avoiding wheat is not enough. The risk of cross-contamination during manufacturing is significant. This is why looking for a specific "Certified Gluten-Free" label is the safest route. This certification, often from organizations like the GFCO, guarantees that the product has been tested to meet strict gluten-free standards. The FDA also has regulations for products labeled "gluten-free," but third-party certifications often have even stricter standards. Be wary of vague claims like "made with no gluten-containing ingredients" if there is no certification to back it up.
Tips for Safe Gluten-Free Shopping:
- Look for the logo: A third-party certification mark is the best indicator of safety.
- Read the allergen statement: If a product is not certified, check the allergen warning for "wheat".
- Check for cross-contamination warnings: Some labels include phrases like "may contain wheat" or "processed on shared equipment with wheat," which should be avoided.
- Be cautious with oats: Unless explicitly labeled "gluten-free," oats can be a source of cross-contamination.
- Call the manufacturer: If you are in doubt about a product's gluten-free status, contacting the manufacturer is always a good idea.
Making Your Own Gluten-Free Soft Taco Shells
For maximum control and freshness, making your own gluten-free soft taco shells at home is a fantastic option. Many recipes use a blend of gluten-free flours to mimic the taste and texture of traditional flour tortillas. Common ingredients include all-purpose gluten-free flour blends, masa harina, tapioca starch, and psyllium husk powder to add pliability. Homemade tortillas allow you to completely eliminate the risk of cross-contamination and customize the flavor profile to your liking. The process involves mixing the flours, fat, and water, kneading the dough, and then cooking small rounds on a hot skillet until they are soft and slightly pliable. The effort is well worth the peace of mind and delicious results.
Conclusion
Finding safe soft taco shells for a gluten-free diet is very manageable with the right knowledge. While 100% corn tortillas are a classic, naturally gluten-free choice, always check for certification to avoid cross-contamination. For those craving the pliability of flour tortillas, several brands now offer excellent certified gluten-free options made from alternative flours. Reading labels carefully, looking for third-party certifications, and being aware of cross-contamination warnings are your best defense. Whether you opt for a trusted store-bought brand or make your own from scratch, you can enjoy a delicious and worry-free taco night.
Visit the Celiac Disease Foundation for more information on gluten-free living.
Frequently Asked Questions
Are all corn tortillas gluten-free?
No, not all corn tortillas are automatically gluten-free. While 100% corn tortillas are naturally free of gluten, many brands use shared manufacturing equipment or even add a small amount of wheat flour, so it is essential to check for a certified gluten-free label.
What is the difference between masa harina and corn flour?
Masa harina is a special type of corn flour made from corn treated with an alkaline solution, giving it a distinctive flavor and more pliable texture ideal for tortillas. Standard corn flour is just finely ground cornmeal and may not provide the same results for tortillas.
How can I be sure a restaurant's corn tortillas are gluten-free?
Ask the restaurant if their corn tortillas are 100% corn and if they are cooked on a dedicated surface away from wheat tortillas to avoid cross-contamination. If the staff cannot provide a confident answer, it's safer to avoid them.
Which store-bought brands offer certified gluten-free flour tortillas?
Brands such as Mission, Ole Xtreme Wellness, and Old El Paso specifically offer certified gluten-free soft flour-style tortillas. They use a blend of alternative flours and starches to achieve a soft, flexible texture.
What is the purpose of xanthan gum in gluten-free tortillas?
Xanthan gum acts as a binder in gluten-free baking, mimicking the elasticity and structure that gluten provides in wheat flour. It helps gluten-free tortillas stay soft and pliable rather than being crumbly.
Can I make soft taco shells at home with regular gluten-free all-purpose flour?
Yes, you can make them at home using a gluten-free all-purpose flour blend, often with the addition of a binder like xanthan gum or psyllium husk to improve the texture and prevent crumbling.
Are grain-free tortillas, like those from Siete, a good option?
Yes, grain-free tortillas made from ingredients like almond flour or cassava flour are an excellent, certified gluten-free alternative, offering a unique flavor and texture profile.
