With the rise in gluten intolerance and celiac disease, many people are looking for gluten-free versions of their favorite foods. Taquitos, the rolled and fried tacos, are a popular freezer aisle snack. But with so many brands available, how do you know which ones are safe for a gluten-free diet?
What is Gluten?
Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, eating gluten triggers an immune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea and fatigue.
The only treatment for celiac disease is strictly following a gluten-free diet. This means avoiding foods that contain wheat, barley, rye and sometimes oats that are contaminated with gluten during processing. People with non-celiac gluten sensitivity may also need to avoid gluten to prevent gastrointestinal symptoms.
Gluten in Taquitos
Traditional taquitos are made by rolling shredded beef, chicken or cheese up in a corn or flour tortilla. Then the taquitos are fried until crispy. The main sources of gluten are:
- Flour tortillas
- Breading or batter
- Shared fryers
Flour tortillas contain wheat flour, which has gluten. Corn tortillas are naturally gluten-free. Breading or batter may also contain gluten from wheat flour or breadcrumbs.
Even if the taquito itself is gluten-free, cross-contamination can occur if the oil used for frying is shared with non-gluten-free foods. Using dedicated fryers is important for preventing cross-contact.
Gluten-Free Certification
When shopping for gluten-free taquitos, look for ones that are certified by organizations like the Gluten-Free Certification Organization (GFCO) or Celiac Support Association (CSA). These certifications verify that the product contains less than 10-20ppm of gluten.
Certified gluten-free products are tested multiple times throughout the supply chain from ingredients through processing. This rigorous testing ensures gluten exposure is minimized.
Brands of Gluten-Free Frozen Taquitos
Here are some of the major national brands that offer gluten-free certified frozen taquitos:
José Olé
José Olé makes corn tortilla chicken, beef, and cheese taquitos that are certified gluten-free to less than 20ppm by GFCO. They are fried in oil that does not share equipment with gluten-containing foods.
Amy’s
Amy’s offers organic cheese and rice taquitos fried in non-GMO sunflower oil. They are certified gluten-free to less than 20ppm gluten by GFCO.
El Monterey
El Monterey makes beef, chicken and cheese taquitos fried in a dedicated gluten-free fryer. They are certified gluten-free to less than 20ppm by CSA.
Trader Joe’s
Trader Joe’s Cheese and Chicken Taquitos are made with corn tortillas and contain no gluten ingredients. They share equipment with wheat but test below 20ppm for gluten.
Walmart
Great Value brand beef taquitos at Walmart are GFCO certified gluten-free to less than 20ppm. They use corn tortillas fried in sunflower oil.
Other Tips for Finding Gluten-Free Taquitos
- Check ingredient lists carefully for wheat, barley, rye or malt.
- Look for key phrases like “gluten-free” and “made in a gluten-free facility”.
- Contact the manufacturer if uncertain about gluten status.
- Stick to reputable gluten-free brands you recognize.
- Look for corn tortillas rather than flour tortillas.
Homemade Gluten-Free Taquitos
Making taquitos at home is an easy way to control the ingredients. Here is a simple recipe for baked gluten-free taquitos:
Ingredients
- Corn tortillas
- Shredded chicken, beef or cheese
- Oil
- Gluten-free seasonings
Instructions
- Lay tortilla flat and add 2-3 Tbsp filling in a strip down the center.
- Roll up tightly and place seam side down on a baking sheet.
- Brush lightly with oil and sprinkle with salt, chili powder, cumin or other seasonings.
- Bake at 400°F for 10-15 minutes until browned and crispy.
Baking avoids any risk of cross-contact from frying. Serve homemade taquitos with guacamole, salsa and dairy-free sour cream for a Mexican fiesta!
The Bottom Line
Finding gluten-free frozen taquitos is easy with so many reputable brands offering certified options. José Olé, Amy’s, El Monterey, Trader Joe’s and Walmart Great Value all sell corn tortilla taquitos fried in dedicated gluten-free oil. Making taquitos at home is another safe option using corn tortillas and gluten-free ingredients.
With the right brand or homemade recipe, people who need to avoid gluten can still enjoy the fun finger food of taquitos!