--- title: "Gluten-free: what it means in cooking — Tiny Plates" description: "Gluten-free on a label means under 20 parts per million of gluten in the EU, UK and US. Here is what that covers and how to cook gluten-free at home." url: "https://www.tinyplates.dev/glossary/gluten-free" --- # Gluten-free Gluten-free on a label means under 20 parts per million of gluten in the EU, UK and US. Here is what that covers and how to cook gluten-free at home. Also called Gluten free, GF. Gluten-free food contains no wheat, rye, barley or oats (unless the oats are labeled gluten-free), or so little [gluten](https://www.tinyplates.dev/glossary/gluten) that it is below a legal limit. In the EU, the UK and the US, a product labeled gluten-free must contain less than 20 parts per million (20 mg per kg) of gluten. Most people with [celiac disease](https://www.tinyplates.dev/glossary/celiac-disease) can tolerate that level. The EU also allows "very low gluten" for some products with up to 100 mg per kg. ## How to do it Cooking gluten-free at home is mostly about keeping gluten out: 1. Read every label, every time. Recipes change. 2. Clean counters, boards and pans before you start. 3. Use a separate toaster, colander and wooden spoons, because gluten clings to crumbs and scratches. 4. Cook the gluten-free food first if you are making two versions. 5. Keep gluten-free flour sealed and labeled, away from wheat flour, which drifts in the air. 6. Use fresh oil for frying. Oil used for breaded food carries gluten. ## Substitutes * **Flour:** a gluten-free flour blend. Many include xanthan gum, which helps baked goods hold together. * **Thickening:** [cornstarch](https://www.tinyplates.dev/glossary/cornstarch) or potato starch instead of a flour roux. * **Soy sauce:** tamari or soy sauce labeled gluten-free. * **Breadcrumbs:** gluten-free crumbs, crushed rice crackers or polenta. * **Pasta and grains:** rice, rice noodles, buckwheat noodles that are 100 percent buckwheat, quinoa and millet. ## Common mistakes * Treating "wheat-free" as gluten-free. Rye and barley still contain gluten. * Using regular oats. They are often contaminated with wheat. Choose oats labeled gluten-free, and if you have celiac disease, check with your doctor first. * Assuming gluten-free means wheat-free. In the EU and the UK, gluten-free food can contain wheat starch processed to remove the gluten. That matters for people with a [wheat allergy](https://www.tinyplates.dev/glossary/wheat-allergy). * Trusting "gluten-friendly" on a menu. It usually means the kitchen cannot rule out [cross-contamination](https://www.tinyplates.dev/glossary/cross-contamination). ## In recipes A gluten-free recipe uses no ingredient that contains wheat, rye or barley, and no oats unless they are labeled gluten-free. It still depends on the products you buy, so check that your stock cubes, sauces and spice mixes are labeled gluten-free. If you have celiac disease or another medical reason to avoid gluten, a dietitian can help you plan. ## Gluten-free recipes 2128 recipes from the sites we collect. * [![](https://www.skinnytaste.com/wp-content/uploads/2009/05/Roasted-Red-Pepper-Hummus-12.jpg)Roasted Red Pepper Hummuswww.skinnytaste.com · 10 min](https://www.skinnytaste.com/chick-pea-and-roasted-pepper-dip/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/08/Lazy-Deviled-Egg-Salad-8.jpg)Lazy Deviled Egg Salad Recipewww.skinnytaste.com · 46 min](https://www.skinnytaste.com/deviled-egg-salad/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/04/Arugula-Salad-3.jpg)Arugula Saladwww.skinnytaste.com · 5 min](https://www.skinnytaste.com/arugula-salad/) * [![](https://www.skinnytaste.com/wp-content/uploads/2011/04/low-fat-tomato-vinaigrette.jpg)Red Wine Tomato Vinaigrettewww.skinnytaste.com · 5 min](https://www.skinnytaste.com/skinny-red-wine-tomato-vinaigrette/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/07/Lemon-Viniagrette-5.jpg)Lemon Vinaigrette Recipewww.skinnytaste.com · 5 min](https://www.skinnytaste.com/lemon-vinaigrette/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/07/Old-Bay-Sheen-Pan-Shrimp-with-Corn-and-Tomatoes-5.jpg)Old Bay Sheet Pan Shrimp with Corn and Tomatoeswww.skinnytaste.com · 30 min](https://www.skinnytaste.com/sheet-pan-shrimp-with-corn-and-tomatoes/) * [![](https://www.skinnytaste.com/wp-content/uploads/2008/06/Roasted-Chickpeas_09.jpg)Roasted Chickpeaswww.skinnytaste.com · 45 min](https://www.skinnytaste.com/roasted-chickpea-snack-2-pts/) * [![](https://www.skinnytaste.com/wp-content/uploads/2019/09/Insalata-Caprese-6.jpg)Caprese Saladwww.skinnytaste.com · 5 min](https://www.skinnytaste.com/caprese-salad/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/08/Arroz-Con-Camarones-12.jpg)Shrimp and Rice (Arroz Con Camarones)www.skinnytaste.com · 45 min](https://www.skinnytaste.com/shrimp-and-rice-arroz-con-camarones/) * [![](https://www.skinnytaste.com/wp-content/uploads/2009/09/Green-Goddess-Dressing_05.jpg)Basil Green Goddess Dressingwww.skinnytaste.com · 5 min](https://www.skinnytaste.com/basil-green-goddess-dressing/) * [![](https://www.skinnytaste.com/wp-content/uploads/2024/03/Bloody-Mary-Deviled-Eggs-4.jpg)Bloody Mary Deviled Eggs Recipewww.skinnytaste.com · 35 min](https://www.skinnytaste.com/bloody-mary-deviled-eggs/) * [![](https://www.skinnytaste.com/wp-content/uploads/2018/04/Roasted-Asparagus-1-4.jpg)Roasted Asparagus Recipewww.skinnytaste.com · 15 min](https://www.skinnytaste.com/roasted-asparagus-0-pts/) ## Related terms * [Celiac diseaseCeliac disease (coeliac disease in the UK) is an autoimmune condition in which gluten damages the gut. Cooking for it means no wheat, rye or barley.](https://www.tinyplates.dev/glossary/celiac-disease) * [GlutenGluten is the stretchy protein network that forms when wheat flour meets water. It gives bread its chew and structure, and too much makes cakes tough.](https://www.tinyplates.dev/glossary/gluten) * [Cereals containing glutenCereals containing gluten is the EU allergen group for wheat, rye, barley and oats, including spelt and khorasan. Labels must name the grain.](https://www.tinyplates.dev/glossary/cereals-containing-gluten) * [Wheat allergyA wheat allergy is an immune reaction to proteins in wheat. It is not celiac disease, and some foods labeled gluten-free can still contain wheat.](https://www.tinyplates.dev/glossary/wheat-allergy) * [Cross-contaminationCross-contamination is when germs or allergens spread from one food, surface or hand to another. Separate raw meat, and wash hands, boards and knives.](https://www.tinyplates.dev/glossary/cross-contamination) * [CornstarchCornstarch is the pure starch of corn, a fine white powder for thickening sauces and crisping coatings. In the UK, Ireland and Australia it is cornflour.](https://www.tinyplates.dev/glossary/cornstarch) [More in diets and allergens](https://www.tinyplates.dev/glossary/category/diets-and-allergens)[Every term from A to Z](https://www.tinyplates.dev/glossary)