If you’re here, you’re wanting to know: are tortilla chips gluten free? Usually, yes, tortilla chips are gluten free. However, there’s a LOT more to this, so don’t reach for the bag of chips just yet.
What Are Tortilla Chips?
Often times when we hear the term tortilla chips, we tend to forget that they’re made from tortillas. There are two main types of tortillas: corn tortillas and flour tortillas. Flour tortillas are usually made from wheat flour and corn tortillas are made from corn masa flour (processed ground corn, sometimes called masa harina).
To make tortilla chips, corn tortillas or flour tortillas are cut into triangle chip shapes, then fried. They’re salted, packaged up, and shipped to stores you can enjoy them.
What Are Gluten Free Tortilla Chips?
To make tortilla chips gluten-free, brands start with gluten free tortillas. These are made from a range of gluten-free grains and ingredients including cassava, corn, beans, and brown rice. Once the tortillas are made, the chip making process is the same. The end result: delicious gluten-free chips that should have 20 ppm of gluten or less (Parts Per Million).
It’s important to note that whilst 20 PPM of gluten is the legal limit, brands that are using dedicated equipment etc. will most likely have 0 PPM of gluten. I’ll also add, gluten free food products will be free from wheat, barley, and rye. If you live in the EU and other select countries, your gluten free items will also be free from oats.
Brands That Make Gluten Free Tortilla Chips
Many brands these days offer some kind of gluten free tortilla chips. Some brands are made on dedicated gluten free equipment and some aren’t. Be sure to check websites and reach out to customer service as needed to ensure the chips are safe for you. When searching online, you’ll find there are plenty of gluten-free tortilla chips to choose from, and this is only a partial list of brands I’ve had my kids try.
- Beanitos (they make white bean chips, black bean chips, and more, usually mixed with rice)
- Garden of Eatin (the have a blue corn chip option)
- Heaven & Earth
- Hippeas (chickpea based)
- Late July (they sell multi-grain tortilla chips in addition to corn tortilla chips)
- Lundberg
- Mission Foods
- Siete Foods (grain-free tortilla chips, made with avocado oil, contains coconut)
- Tia Lupita (contains cactus)
- Whole Foods 365 Brand (their in-house store brand)
- Zack’s Mighty (Organic Tortilla Chips)
Who Should Purchase Gluten Free Tortilla Chips?
- Anyone managing Celiac Disease
- A person with a wheat allergy
- Those managing Non-Celiac Gluten Sensitivity
- Anyone following a gluten-free diet for any reason including specific health reasons and some autoimmune diseases
- A person with a gluten intolerance
You’ll be happy to know that your local grocery store probably carries gluten free tortilla chips. They may even carry a brand that’s certified gluten-free (for those who need that). Considering how many people are gluten free these days, if you plan on hosting a party or gathering, be sure to have a bag of gluten free chips available for those who may need them.
Dedicated Gluten-Free Facility: Is it Necessary?
For some people, a dedicated facility is the only way to guarantee they’re getting gluten free food. This is because it’s very easy for wheat flour to spread via the air and settle on other appliances and foods. The risk of cross contamination is always going to be higher in a facility that contains what you’re allergic/intolerant to, as the product is onsite. Ingredients such as flour travel easy since they’re a powder.
The product labels on store-bought chips will sometimes voluntarily disclose if the food has been made in a dedicated gluten-free facility. This disclosure is not a legal requirement. The best way to know all the details about a product before purchasing it is to check the manufacturer’s website, or reach out to them directly.
Tortilla Chips From Shared Fryers Are Not Gluten Free
In case you’re out a restaurant and fresh in-house tortilla chips are offered, it’s critical that you ask if they’re made in a shared fryer with gluten. Anything made in a shared fryer with gluten is not gluten free. In fact, the risk of cross-contamination is extremely high and basically guaranteed if the chips are made in a shared fryer.
Fried foods, no matter what their coating is, will always leave residue and food particles in the frying oil. That means if you fry wheat flour coated onion rings in the fryer, then fry gluten free onion rings in the same oil, the latter are not gluten free and should not be labeled as such.
This info applies to both restaurant fryers and commercial fryers.
Keep an Eye Out for Simple Ingredients
When purchasing gluten-free tortilla chips (or even gluten-free potato chips), keep an eye out for simple ingredients. I’ve personally found that the simpler the food, the better the results. These are the types of gluten-free ingredients you should see:
- Corn or Corn Flour
- Blue Corn or Blue Corn Flour
- Sea Salt
- Cassava Flour
- Brown Rice or Brown Rice Flour
- Seeds (chia, flax, etc.)
- Beans
If you see a long list of ingredients, or seasonings you’ve never herd of, be sure to reach out to the company or check their website before purchasing the chips. Know that sea salt only chips are going to be the best starting point, and flavoured chips are more likely to contain allergens.
Answering Your Gluten Free Tortilla Chip Questions
Could I make tortilla chips with sweet potatoes?
Yes, you actually could, but know it’s going to require a little elbow grease. The first step is to purchase sweet potato flour (made purely from sweet potatoes). You’ll use that flour to make homemade tortillas. Once the tortillas have cooled, use scissors to cut them into triangles. Then, fry the triangles. Don’t forget to sprinkle on a little sat before serving. That’s it! With homemade chips like these, it’s generally best to only make what you’ll eat fresh.
Are corn tortilla chips the same thing as corn chips?
Not quite. Whilst they both have a corn base, corn chips aren’t made from tortillas. They can also have a wide range of extra ingredients you may not be excited about. Corn chips also come in a range of shapes and a variety of flavors. Corn tortilla chips on the other hand are usually in triangles or strips. They’re kept simple in terms of seasonings as well.
Are Truly Corn Free & Wheat Free Tortilla Chips Possible?
Yes, it is absolutely possible!! There’s great news: you can make your own tortilla chips at home. I’ve made homemade tortilla chips made from cassava flour tortillas and the end results are epic. Elbow grease is required, but I think it’s worth it.
At the time of this writing, I don’t know of any brand that makes a truly corn free tortilla chip (not made in a shared fryer with corn), so making them at home is the best way to go.
Can I make gluten free tortilla chips at home in olive oil?
Yes, you can use olive oil as the frying oil. Know that it may impart a distinct flavor onto your chips. Additionally, olive oil doesn’t do well at high temperatures for long periods of time, so keep a close eye on it. You don’t want to fry your tortillas in oil that’s gone bad.
Are there brands that make tortilla chips without sunflower oil?
Yes, there are! I’m excited to say that there are several vanities to choose from. My top picks are Siete Foods (avocado oil) and MASA Chips (beef tallow). There are more to choose from and you can find them online. Search for “seed oil free tortilla chips” and you’ll see more awesome crunchy choices.
What should I do if I have a gluten reaction to chips that say they’re gluten free?
I’m going to assume that you have a super strict gluten free diet and are easily able to pinpoint what the problem product is. First off, if you’ve purchased gluten-free products where the label claims it’s gluten free or there’s some kind of certification, reach out to both the manufacturer and the certification organization to report the reaction. You’ll need to have the batch code and/or lot number and/or UPC info etc. They’re going to need details to be able to trace how gluten-containing ingredients got into the product.
Next, if you still have the package with food, offer to ship it back to the manufacturer (make sure they cover shipping). When you do something like this, it allows manufacturers to run additional tests on the products. Now, for the sake of certification, lot/batch samples must be stored for a period of time (for this exact reason), but there are a lot of ways gluten-containing foods can contaminate a batch.
For example, if a brand is using a copacker with shared lines (with gluten-containing ingredients) it’s entirely possible that the part of the batch that was tested came up clean and you received a different part of the batch. Another way to think about this: glitter. If you were to sprinkle glitter all over a room, there will be areas that are glitter free. Gluten contamination can be the same way. If there’s only a little gluten here and there, there’s no telling which bags will be contaminated and which will be fine.
I say all of that to say this: if your bag is contaminated, but the original test food is was clean, it clearly shows the brand that the lot had some form of contamination. This then gives them reason to do further testing and issue a recall if needed.
Are tortilla chips a good snack?
I think tortilla chips can be a component of lots of different snacks. I say component because you should combine them with other ingredients to create a better balance of nutrients, but also to create a lasting fullness. Protein + Fat in your snacks will keep you fueled longer. To achieve that with tortilla chips, here are a few crunchy snack ideas for you:
- Tortilla Chips + Refried Black Beans + Organic Cheese Shreds
- Tortilla Chips + Taco Seasoned Ground Pork + Guacamole
- Tortilla Chips + Guacamole + Salsa + Organic Cheese Shreds
Clearly these are taco leaning flavor combinations, but you get the idea. You could just as easily make something more Italian leaning with a navy bean + Parmesan cheese base and top that with Italian seasoned ground chicken.
You can also go in the sweet direction with a homemade cashew + date + cacao dip (make it really thick) and dip tortilla chips into that. Ultimately, make a combination that sounds good to you, and you’ll have an awesome snack.
Can I use tortilla chips to replace crackers in a recipe?
That’s going to depend on the recipe. Crackers and tortilla chips have distinctly different tastes. If you were to use a cassava flour tortilla chip, that may be closer to a cracker taste, but still not the same.
So long as the crackers aren’t front and center in the recipe, I don’t see an issue. Just know that the crunch factor will be a little different, but you’ll still have a good experience overall. Don’t forget to manage your expectations 🙂
Would chips and dip be a good appetizer?
Yes, chips and dip are an awesome appetizer. You could serve the chips with salsa, guacamole, or another dip that you make at home. It’s very Mexican restaurant as far as I’m concerned (chips and dip are usually offered before the meal).
Is the nutrition content about the same for the different varieties of chips?
No, I wouldn’t say they’re the same. In fact, there are some brands that claim to sell a “better chip”. First, there’s the quality of the raw materials. Second, there’s the frying oil. Third, the key ingredients (type of flour) will matter as well.
Each of these components will have an impact on the nutrition. If a chip is made from organic cassava and almond flour, and fried in grass fed beef tallow, it’s a world away from a chip that’s made with cheap corn flour, fried in sunflower seed oil or canola oil, and doused with seasonings and additives. The calorie count may be similar but the nutrition profile for those chips will be day and night.
The bottom line is this though: you’ll have to purchase chips from manufacturers that align with your nutritional needs/preferences, or you’ll want to make chips at home from ingredients you love.
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