Are Egg Rolls Gluten-Free? Savoring Every Bite and Taste

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Egg rolls have always been a tantalizing treat for many, but for those with gluten sensitivities, indulging in this crispy delight often remains a distant dream.

However, with the rise of gluten-free diets, the quest for gluten-free egg rolls has become more achievable.

This comprehensive guide dives deep into the world of gluten-free egg rolls, offering a variety of recipes and insights to satisfy your cravings without compromising on health or flavor.

Are Egg Rolls Gluten-Free?

Traditionally, egg rolls are not gluten-free.

The classic egg roll wrappers are made from wheat flour, which contains gluten.

Furthermore, many fillings and sauces used in typical egg roll recipes may also have hidden sources of gluten, such as soy sauce or certain seasonings.

This poses a challenge for those following a gluten-free diet.

What to Know About Gluten-Free Egg Rolls

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However, the evolving culinary landscape has paved the way for gluten-free alternatives.

This transition involves substituting traditional ingredients with gluten-free options without compromising the taste and texture of the egg rolls.

Gluten-Free Egg Roll Wrappers

  • Rice Paper Wrappers: A popular choice for gluten-free egg rolls. When fried or baked, they provide a satisfying crunch.
  • Gluten-Free Egg Roll Wrappers: Available in some specialty stores, these gf egg roll wrappers are specifically designed to mimic the texture of traditional wheat-based wrappers.

Gluten-Free Fillings

  • Meats and Vegetables: Ingredients like ground chicken, beef, shredded cabbage, and carrots are naturally gluten-free.
  • Seasonings: Opt for gluten-free soy sauce, garlic powder, and other spices to ensure the filling is free from gluten.

Thickening Agents

  • Cornstarch and Tapioca Starch: These are excellent gluten-free alternatives to flour for thickening the fillings or creating a crispy coating.

Preparation Tips for Gluten-Free Egg Rolls

  • Avoid Cross-Contamination: Use clean utensils and surfaces to prevent cross-contamination with gluten-containing ingredients.
  • Label Reading: Always read labels on store-bought ingredients to confirm they are gluten-free.
  • Homemade is Best: Preparing egg rolls at home allows full control over the ingredients, ensuring they are gluten-free.

Step-by-Step Gluten-Free Egg Roll Preparation

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Gluten-free egg rolls are a delicious alternative to traditional egg rolls, designed to cater to those with gluten intolerance or celiac disease.

By replacing wheat-based wrappers and fillers with gluten-free alternatives, these egg rolls offer the same savory experience without the gluten.

Ingredients Overview

Key ingredients in gluten-free egg rolls include:

  • Rice Flour: A staple in gluten-free cooking, rice flour is an excellent substitute for wheat flour.
  • Rice Paper Wrappers: These provide the perfect gluten-free casing for egg rolls, delivering a crispy exterior.
  • Cornstarch and Garlic Powder: These add flavor and help in thickening the fillings.
  • Shredded Cabbage, Carrots, and Chicken: Common fillings that are naturally gluten-free.
  • Gluten-Free Soy Sauce: A vital ingredient for authentic flavor without gluten.

The Role of Seasonings

Seasonings like black pepper, ginger, and chili flakes are crucial in enhancing the taste of gluten-free egg rolls. They bring warmth and depth to the dish, making it irresistible.

Crafting the Perfect Gluten-Free Egg Roll

Preparing the Filling

  • Choose Your Protein: Ground chicken or beef, seasoned with salt, pepper, and garlic powder.
  • Vegetables: Sauté shredded cabbage, carrots, and a hint of ginger for crunch and flavor.
  • Binding Agents: A mixture of tapioca starch and a little water helps bind the filling together.

Wrapping Technique

  • Softening the Wrappers: Soak rice paper wrappers in warm water until pliable.
  • Filling Placement: Place a portion of the filling on the softened wrapper, leaving enough space at the edges.
  • Wrapping: Fold in the sides and roll tightly to ensure the filling is securely encased.

Cooking Methods

  • Deep Frying: Fry the egg rolls in non-GMO canola oil until golden brown.
  • Air Frying: A healthier option, air fry the egg rolls to achieve a crispy texture with less oil.
  • Baking: For an oil-free version, bake the egg rolls in a preheated oven until crispy.

Gluten-Free Egg Roll Variations

Vegetarian and Vegan Options

Replace meat with a medley of vegetables like cabbage, carrots, and mushrooms. Use potato starch as a binder.

Fusion Flavors

Experiment with fillings like ground chicken with chili flakes, brown sugar, and a splash of rice wine vinegar for a sweet and spicy twist.

Dipping Sauces

Enhance your egg rolls with gluten-free dipping sauces like tamari-based soy sauce, hot mustard, toasted sesame oil, or a sweet and sour sauce.

Serving and Presentation

Pairing with Sides

Serve gluten-free egg rolls with a side of fresh spring rolls or a salad for a balanced meal.

Garnishing Tips

Garnish with sesame seeds, sliced green onions, or a drizzle of sesame oil for added flavor and visual appeal.

Storage and Reheating Tips

Storing Leftovers

Store the remaining egg rolls in an airtight container in the refrigerator. Reheat in an oven or air fryer to retain the crispy texture.

Freezing Instructions

Freeze raw egg rolls on a tray before transferring to a freezer bag. Fry or bake directly from frozen, adjusting cooking time accordingly.


Embracing gluten-free egg rolls is a delightful journey that combines tradition with dietary needs.

By choosing the right ingredients and techniques, you can relish in the crispy, savory goodness of egg rolls without the gluten.

Whether you’re cooking for health reasons or simply exploring new culinary avenues, these gluten-free egg rolls promise to deliver satisfaction in every bite.

Frequently Asked Questions (FAQs)

Are traditional egg rolls gluten-free?

No, traditional egg rolls typically contain gluten as the wrappers are made from wheat flour and some fillings or sauces may also include gluten.

What can I use instead of regular egg roll wrappers to make them gluten-free?

Rice paper wrappers and gluten-free egg roll wrappers are great alternatives. They provide a similar texture and are completely gluten-free.

Can I find egg roll wrappers that are gluten-free in stores?

Yes, some specialty health food stores or Asian markets may stock gluten-free egg roll wrappers. Always check the labels to confirm they are gluten-free.

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Gluten-Free Egg Rolls

Whether you're cooking for health reasons or simply exploring new culinary avenues, these gluten-free egg rolls promise to deliver satisfaction in every bite. So, Enjoy your homemade, gluten-free egg rolls – a crispy, flavorful treat that everyone can savor!
Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
Course Breakfast, Brunch, Snack
Cuisine Asian
Servings 12 Egg rolls
Calories 120 kcal


  • 12 gluten-free egg roll wrappers (rice paper wrappers) Or make at home Ingredients for Gluten-Free Egg Roll Wrappers
  • 2 cups gluten-free all-purpose baking powder flour: Look for a blend that is made for baking and doesn't contain any added gums.
  • 1 tsp xanthan gum: Only if your flour blend doesn't already include it. Xanthan gum helps to add elasticity to the dough.
  • 1/2 tsp salt: Enhances the flavor of the wrappers
  • 2 large eggs: Acts as a binder and adds structure to the dough.
  • 1/4 cup water Used to adjust the dough's consistency.
  • 1 tbsp olive oil Helps in making the dough pliable and easy to work with.


  • 1 cup ground chicken
  • 2 cups shredded cabbage
  • 1 cup shredded carrots
  • 1/2 cup finely chopped green onions
  • 2 cloves garlic, minced1 tbsp gluten-free soy sauce (tamari)
  • 1 tsp sesame oil
  • 1/2 tsp ground black pepper
  • 1/2 tsp salt

For Frying:

  • Non-GMO canola oil, for frying

For Dipping:

  • Gluten-free sweet and sour sauce or hot mustard


  • Mix Dry Ingredients: In a large bowl, combine the gluten-free flour, xanthan gum (if using), and salt.
  • Add Wet Ingredients: Make a well in the center of the dry ingredients and add the eggs, water, and olive oil.
  • Form the Dough: Mix the ingredients together to form a dough. It should be firm but pliable. Adjust with a little more water or flour if necessary.
  • Knead the Dough: Knead the dough on a surface dusted with gluten-free flour until it becomes smooth and elastic.
  • Rest the Dough: Cover the dough with plastic wrap and let it rest for about 30 minutes. This helps the dough to relax and makes it easier to roll out.
  • Roll Out the Wrappers: Divide the dough into small balls. Using a rolling pin, roll out each ball on a floured surface as thinly as possible. Aim for a near-transparent thickness for that authentic egg roll wrapper texture.
  • Cut to Size: Cut the rolled-out dough into squares or rectangles, depending on your preferred size for the egg rolls.
  • Cook Briefly: In a skillet over medium heat, cook each wrapper for about 30 seconds on each side. They should not brown but become just flexible.
  • Cool and Store: Allow the wrappers to cool before using. If not using immediately, layer them between sheets of parchment paper and store in an airtight container in the refrigerator.

Prepare the Filling:

  • In a large skillet, cook ground chicken over medium heat until no longer pink. Drain excess fat.
  • Add garlic, shredded cabbage, carrots, and green onions to the skillet. Cook for about 5 minutes, or until vegetables are soft.
  • Stir in gluten-free soy sauce, sesame oil, salt, and black pepper. Remove from heat and let the mixture cool.

Wrap the Egg Rolls:

  • Soften the rice paper wrappers by dipping them in warm water for a few seconds.
  • Place a spoonful of the filling on the lower third of the wrapper. Fold in the sides and roll tightly to encase the filling. Do this with the remaining filling.

Frying the Egg Rolls:

  • Heat canola oil in a deep fryer or large skillet to 350°F (175°C).
  • Fry the egg rolls in batches until golden brown, about 2-3 minutes each side. Use a wire rack or paper towels to drain excess oil.


  • Serve hot with your choice of gluten-free dipping sauce.


  • Air Fryer Option: For a healthier version, you can cook the egg rolls in an air fryer at 390°F (200°C) for about 10 minutes, turning halfway through.
  • Baking Option: Preheat oven to 425°F (220°C). Place egg rolls on a baking sheet lined with parchment paper and lightly brush with oil. Bake for 15-20 minutes or until golden brown.
  • Storage: Refrigerate any leftover cooked gf egg rolls in an airtight container for up to 3 days. Reheat in the oven or air fryer.
Calories: 120
  • Protein: 5g
  • Carbohydrates: 15g
  • Fat: 5g
  • Cholesterol: 20mg
  • Sodium: 200mg
Keyword gluten free