Gluten Free Thai Food For a Gluten Free Diet: A Guide To Deliciously Safe Dishes!

Thai food has to be one of the best cuisines for us with gluten allergies and you can find gluten free Thai food all over the world. The fresh produce paired with herbs and the fact that most dishes are served with rice or rice noodles means that there is naturally gluten free Thai food to enjoy. In addition, Thai curries are naturally gluten free and you can’t go wrong with a Thai curry. There are many naturally gluten free Thai dishes that you must try, and I promise you it will not disappoint! In saying that, I would always advise you to check to ensure the dishes you want do not have added oyster sauce, soy sauce or any other wheat containing marinade or flavouring. 

Soups

Tom Kha Soup (Thai Coconut Soup)

This soup is packed full of flavour and the herbs that are the pillar of Thai cuisine are featured in this dish: lemongrass, galangal and kaffir lime leaves. The soup is a coconut milk and chicken stock base with herbs infused, and the chicken and vegetables are cooked in with the soup. Thai chillies make an appearance as well, which are very spicy, so watch out!

Tom Yum Soup

Tom Yum soup is a famous Thai dish that can be found on most Thai menus all over the world, and in Thailand of course. Tom Yum soup is naturally gluten free and has a hot and sour flavour. Thai herbs are used in this soup as well; lemongrass, coriander or cilantro and kaffir lime leaves. There is no coconut milk in this broth and it is more of a clear broth, with fish sauce and seafood. Shrimp or chicken stock is used as the base of this dish.

Noodle Dishes

Pad Thai

Pad Thai is an institution of Thai cuisine. Dare I say one of, if not the most, well known Thai dish. Pad Thai features rice noodles stir fried in a wok with vegetables, protein, egg and flavours such as tamarind and fish sauce. There is a certain smokiness and caramelization flavour in Pad Thai that makes it very tasty and unique. Do be careful as soy sauce can be used in Pad Thai, so ensure to swap for gluten free soy sauce or take it out completely.

Thai Curries

Thai curries are naturally gluten free, just be sure to check there is no added soy sauce. If the curry is made authentically then there should not be any added soy or oyster sauces. Fish sauce and shrimp paste makes an appearance some of these curries, however they are very easy to make vegan as well as gluten free. They are flavourful and spicy depending on which curry you go for. There are a variety of different types of Thai curries but these are the most popular and the most delicious!

Thai Green Curry

Thai green curry is naturally gluten free and is one of the most popular dishes in Thailand. Thai green chillies and Thai basil along with other herbs and spices create the green colour. Lemongrass, galangal and kaffir lime are prominent flavours in this dish. There is a richness added from coconut milk. Chicken commonly makes an appearance in this dish and vegetables are added rendering this dish fresh and healthy.

Massaman Curry

Massaman Curry is my all time favourite Thai curry. This curry is usually made with chicken or beef and is naturally gluten free. Delicious potatoes are simmered in the curry gravy. Coconut milk is also used in this curry to add richness to the dish. A perfect blend of sweet, sour and salty is why this curry is my favourite. Common spices found in Indian curries such as cardamom, cumin and cinnamon make an appearance here. Massaman curry is typically milder than other Thai curries. 

Thai Red Curry

Thai red curry is given its colour from the use of dried chillies. It is usually spicy and has a depth of flavour from various spices, herbs and shrimp paste. Coconut milk is added to this curry and chicken is commonly found in this dish however you can add any protein you like. The classic Thai flavours found in this dish will ensure any protein will pair well. Vegetables are often added at the end after the protein is cooked to maintain their crunch. 

Thai Yellow Curry

Thai yellow curry gets its yellow flavour from turmeric. Turmeric is not a spice that is common in Thai cuisine which makes this dish different to the other Thai curries. Yellow curry is less spicy than Thai red curry or Thai green curry and has more aromatics. Like Massaman curry, it can be found with beef or chicken and is always made with potatoes and onions. 

Salad

Som Tum (Green Papaya Salad)

Som Tum or green papaya salad is a very popular salad found in Thailand and on Thai menus all over the world and is naturally gluten free. It is refreshing and a great accompaniment to cut the richness of some Thai cuisine such as curries. It is often made with dried shrimp or salted crab. This salad is often made in the mortar and pestle and chillies are pounded into the salad, which means this salad is spicy! It also features fish sauce, sugar, garlic and tomato. Other vegetables can be found in this salad too.

Dessert

Mango Sticky Rice

Mango sticky rice is an iconic Thai dessert. It is a popular summer dessert when mangoes are in season and is naturally gluten free. Mango is served on top of sweet, sticky rice cooked in coconut milk. It is an easy dish to make, and the rice features both sugar and salt for the sweet and salty flavour. There is also a sweet and salty sauce that is drizzled on top, which is delicious. 

Conclusion: Gluten Free Thai Food

There are many naturally gluten free options to try when it comes to Thai cuisine. Thai soups, curries, noodle dishes, salads and desserts are or can be made gluten free. Be sure to check, however, just in case there are added sauces which contain gluten. One safe option is to order a Thai curry, because traditionally, there are no sauces or marinades added and the flavour comes from all the beautiful herbs and aromatics. I hope you try these delicious dishes!

Liked this post? Check out Gluten Free Chinese Food, Gluten Free Japanese Food, Gluten Free Korean Food