Best ‘Gluten Free Thai Food’ To Try

Gluten Free Thai Food

If you’re on a gluten-free diet but don’t want to miss out on the rich flavors and textures of Thai cuisine, you’re in luck.

Thai food is renowned for its perfect blend of sweet, spicy, sour, and savory elements. However, navigating a gluten-free path can be tricky due to hidden sources of gluten in sauces and broths.

Gluten Free Thai Food

Best Gluten Free Thai Food to Try

In this guide, we delve into the top 10 gluten-free Thai dishes that are not only delicious but also celiac-friendly.

1. Tom Yum Goong (Spicy Shrimp Soup)

Tom Yum Goong is a classic Thai dish, known for its punchy flavors and aromatic herbs. It is inherently gluten-free, comprising mainly shrimp, lemongrass, lime leaves, and chilies. To ensure it remains gluten-free, double-check that the shrimp paste and fish sauce used in the dish are also without gluten.

2. Som Tam (Green Papaya Salad)

This refreshing salad is a blend of shredded green papaya, lime juice, fish sauce, and palm sugar. It’s a great gluten-free option but be wary of the fish sauce and shrimp paste often used, as some brands may contain traces of gluten.

3. Larb Gai (Minced Chicken Salad)

Larb Gai is a savory minced chicken salad spiced with lime juice, fish sauce, and fresh herbs. To maintain its gluten-free integrity, opt for a gluten-free soy sauce or tamari as a substitute for traditional soy sauce.

4. Massaman Curry

A beautiful amalgamation of Thai and Indian cuisines, Massaman Curry is often gluten-free, as it doesn’t require soy sauce. Its rich flavor comes from coconut milk, tamarind paste, and an array of spices. Make sure to check the curry paste for hidden gluten ingredients.

5. Thai Grilled Chicken (Gai Yang)

Thai Grilled Chicken (Gai Yang)

This dish primarily consists of chicken marinated in a mixture of garlic, turmeric, and lemongrass before being grilled to perfection. Gai Yang is a safe gluten-free option, especially if you confirm that no soy sauce is used in the marinade.

6. Pad See Ew

Though Pad See Ew typically uses soy sauce, it can be easily modified. Substitute regular soy sauce with gluten-free tamari to enjoy this dish of stir-fried rice noodles, Chinese broccoli, and your choice of protein.

7. Pineapple Fried Rice

This tropical dish is generally gluten-free, featuring rice, pineapple, cashews, and an array of vegetables. However, ensure that the shrimp paste and any added sauces are gluten-free.

8. Thai Basil Chicken (Gai Pad Krapow)

Thai Basil Chicken is a spicy, flavorful dish usually made with minced chicken, Thai basil, and garlic. The dish can be made gluten-free by substituting regular soy sauce with a gluten-free alternative.

9. Thai Beef Salad (Yam Nua)

Yam Nua is a zesty Thai beef salad featuring thinly sliced grilled beef, fresh herbs, and a tangy lime dressing. To keep it gluten-free, ensure the fish sauce or soy sauce used in the dressing is gluten-free.

10. Mango Sticky Rice

Gluten Free Thai Food

Finish off your gluten-free Thai meal with Mango Sticky Rice, a simple dessert made of glutinous rice, mango slices, and coconut milk. The dish is naturally gluten-free and provides a sweet conclusion to your meal.

Tips for Dining Out

When dining at Thai restaurants, always communicate your dietary needs clearly. Ask questions about sauces and cooking methods to ensure your dishes remain gluten-free. Many restaurants now offer gluten-free soy sauce and tamari, making it easier to maintain a gluten-free diet.

The Importance of Authentic Ingredients

While exploring gluten-free Thai dishes, one cannot underestimate the role of authentic ingredients. Thai cuisine is known for its unique combination of fresh herbs, exotic spices, and aromatic sauces.

However, maintaining a gluten-free diet doesn’t mean you have to compromise on this authenticity. Many Asian markets and specialty stores offer gluten-free versions of essential Thai ingredients like fish sauce, curry pastes, and soy sauce.

By investing in high-quality, authentic, and gluten-free ingredients, you can recreate these delicious Thai dishes at home with the same depth of flavor and complexity as the originals.


Thai cuisine offers a range of gluten-free dishes that can be enjoyed without compromising on flavor or authenticity. By making simple substitutions and being vigilant about hidden sources of gluten, you can indulge in the rich tapestry of tastes that Thai food has to offer.

Always remember to double-check ingredients, especially when dining out, to ensure your culinary journey is both delicious and gluten-free.


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