November 6, 2024

Gluten-Free Food in Beijing

Enjoying Local Flavours with Ease

Finding gluten-free options in Beijing might seem daunting, but with a bit of guidance, you’ll find that Beijing is filled with delicious gluten-free options, both Chinese and international. Although Celiac disease isn’t widely recognised in China, many traditional Chinese dishes are naturally gluten-free, and more international restaurants are adding gluten-free items to their menus. My mum, who has Celiac disease, visits us twice a year and stays for a month each time – and she LOVES it here, especially the food. So, don’t worry; there’s plenty you can enjoy!

Traditional Chinese Dishes That Are Gluten-Free

Here are some naturally gluten-free Chinese foods that are both safe and delicious. These are great options for enjoying authentic Chinese cuisine while keeping gluten at bay.

  1. Peking Duck (北京烤鸭) – This Beijing classic is typically gluten-free if you avoid the wheat-based pancakes. Ask for lettuce wraps or enjoy the duck on its own.
    Here’s how to ask for both types:
    请用生菜包裹 (qǐng yòng shēng cài bāo guǒ)
  2. Translation: “Please use lettuce wraps.”
  3. 请用米皮包裹 (qǐng yòng mǐ pí bāo guǒ)
  4. Translation: “Please use rice wraps.”
  5. Hot Pot (火锅) – Many hot pot broths and ingredients are gluten-free, and you can customise your dipping sauces. Just be sure to ask for no soy sauce. Fresh meats, vegetables, and rice noodles make for a perfect meal.
  6. Rice Noodles (米粉) – Often used in dishes like Guilin noodles or beef rice noodle soups, these are made from rice, making them naturally gluten-free.
  7. Steamed Fish (清蒸鱼) – A common and flavourful dish, steamed fish is seasoned with fresh herbs, ginger, and green onions, without the need for gluten-containing ingredients.
  8. Stir-Fried Vegetables (炒青菜) – This versatile dish uses fresh vegetables like bok choy, Chinese cabbage, and spinach. It’s typically gluten-free if you request no soy sauce.
  9. Spicy Sichuan-Style Tofu (麻婆豆腐) – Made with tofu, spices, and chili, this dish can be made gluten-free without soy sauce.
  10. Eggplant with Garlic Sauce (鱼香茄子) – Ask for no soy sauce, and this savoury dish is a perfect gluten-free choice.
  11. Congee (粥) – A rice porridge that’s easy on the stomach and customisable with gluten-free toppings like mushrooms, fish, or chicken.
  12. Sweet Potatoes & Chestnut Snacks – Found in street markets, these are usually gluten-free, as they’re simply baked or steamed without sauces.
  13. Lotus Root with Sticky Rice (糯米藕) – A lightly sweetened, gluten-free dish of lotus root stuffed with sticky rice.

    Spicy Shredded Potatoes (酸辣土豆丝) – This popular dish features thinly shredded potatoes stir-fried with green peppers, garlic, and chili for a slightly tangy and spicy flavor. It’s naturally gluten-free if made without soy sauce, and the potatoes have a satisfying, crunchy texture.
  14. Stir-Fried Potatoes, Green Peppers, and Eggplant (地三鲜) – Known as “Three Treasures of the Earth,” this dish combines fried potato slices, eggplant, and green peppers in a savory sauce. Ask for it without soy sauce, and you’ll get a hearty, flavorful, gluten-free meal that’s especially popular in northern China.

    Kung Pao Chicken (宫保鸡丁) – This popular Sichuan dish made with chicken, peanuts, and vegetables can be gluten-free if you ask for it without soy sauce. It’s flavorful and packs a mild spicy kick!
  15. Tea Eggs (茶叶蛋) – A simple yet delicious snack, these eggs are hard-boiled with tea, spices, and herbs. They’re usually gluten-free and perfect for a quick, protein-rich bite.
  16. Steamed Shrimp Dumplings (虾饺) – Found in many dim sum places, these delicate shrimp dumplings are wrapped in a rice-based skin, making them gluten-free if no soy sauce is added.
  17. Five-Spice Beef (五香牛肉) – Often served as a cold appetizer, this flavorful beef dish is seasoned with spices but usually doesn’t contain gluten, as long as soy sauce is avoided.
  18. Century Egg and Tofu Salad (皮蛋豆腐) – This refreshing dish combines silken tofu with preserved century egg and sometimes a dash of sesame oil, making it gluten-free if no soy sauce is added.

    Sweet Corn Soup (玉米汤) – A comforting, mild soup made with sweet corn and egg, this is typically gluten-free and found at many restaurants.
  19. Lotus Root Stir-Fry (炒莲藕) – This crunchy, slightly sweet dish features lotus root stir-fried with peppers and carrots. It’s gluten-free as long as you request no soy sauce.
  20. Buddha’s Delight (罗汉斋) – A vegetarian stir-fry made with an assortment of vegetables and tofu. When made without soy sauce, it’s a satisfying, gluten-free option.
  21. Cold Sesame Noodles (麻酱凉皮) – These cold rice noodles are tossed with sesame paste, garlic, and chili oil. Made with rice noodles, this dish is gluten-free as long as no soy sauce is added.

How to Ask for No Soy Sauce in Mandarin

Soy sauce is a common source of gluten in Chinese dishes, but you can easily ask restaurant staff to omit it. Here’s a handy Mandarin phrase you can show them:

请不要加酱油 (qǐng bù yào jiā jiàng yóu)
Translation: “Please do not add soy sauce.”

Screenshot or print this out to keep it handy while dining out!

International Gluten-Free Options in Beijing

For some variety, Beijing has a growing number of international restaurants that offer gluten-free options. Here are a few favorites:

  1. Avocado Tree – Known for its fresh, Mexican-inspired fare with gluten-free options.
  2. Llama/Sam’s Mexican – With many gluten-free choices, this spot is perfect for Mexican food lovers.
  3. Lots of Indian Restaurants – Indian food is a great option for gluten-free dining, with plenty of rice-based and naturally gluten-free dishes.

  4. Homeplate BBQ – Known for its BBQ and gluten-free sides, it’s a good spot for those craving American-style food.

  5. Latina – A Brazilian-style restaurant with various grilled meats and gluten-free sides.

  6. Susu – Offers Vietnamese dishes that are often gluten-free; just double-check with the staff about sauces.

  7. Tavola Italian – A fantastic Italian option with gluten-free pasta available.

  8. Hulu – A modern, Western-style restaurant that offers a range of gluten-free dishes.

  9. TRB – Known for its upscale dining, TRB offers gluten-free options that are delicious and refined.

  10. Mio at the Four Seasons Hotel – Enjoy Italian-inspired cuisine with gluten-free choices in a luxurious setting.

  11. Gung Ho! Pizza and Bottega – Both restaurants offer gluten-free pizza crusts for those craving a taste of home.



A Few Tips for Gluten-Free Dining in Beijing

  • Be Patient – Celiac disease and gluten intolerance aren’t widely understood in China, so staff may need extra explanation. Most people here will want to help you, though, so be kind and patient.
  • Use the Mandarin Phrase Above – This phrase can make a big difference in communicating your needs at local eateries.
  • Carry Your Medication Just in CaseCross-contamination can happen, especially when gluten awareness is low. If you have tablets or medication for gluten reactions, keep them on hand. It’s a good backup, particularly for more sensitive travelers.
  • Enjoy the Fresh, Affordable Fruit
    Fruit in Beijing is delicious and inexpensive. Keep a stash with you as a quick, gluten-free snack to maintain energy levels, especially if you’re sightseeing. Getting “hangry” is no fun, and Beijing’s bustling streets can feel more intense on an empty stomach. Fresh fruit is a perfect, portable option to keep you energised!
  • Join a Gluten-Free Food Tour with Us
    If you’d love a guided experience of Beijing’s gluten-free food scene, reach out to us! We’d be delighted to craft a tour that ensures you experience the best local flavors while sticking to your gluten-free needs.

In Beijing, gluten-free dining doesn’t mean you’ll miss out on amazing meals. There’s a wide variety of traditional and international foods you can enjoy safely, and with a bit of preparation, your Beijing adventure will be as tasty as it is memorable.


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