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.
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)
Translation: “Please use lettuce wraps.”
请用米皮包裹 (qǐng yòng mǐ pí bāo guǒ)
Translation: “Please use rice wraps.”
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.
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.
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.
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.
Spicy Sichuan-Style Tofu (麻婆豆腐) – Made with tofu, spices, and chili, this dish can be made gluten-free without soy sauce.
Eggplant with Garlic Sauce (鱼香茄子) – Ask for no soy sauce, and this savoury dish is a perfect gluten-free choice.
Congee (粥) – A rice porridge that’s easy on the stomach and customisable with gluten-free toppings like mushrooms, fish, or chicken.
Sweet Potatoes & Chestnut Snacks – Found in street markets, these are usually gluten-free, as they’re simply baked or steamed without sauces.
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.
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!
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.
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.
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.
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.
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.
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.
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:
Avocado Tree – Known for its fresh, Mexican-inspired fare with gluten-free options.
Llama/Sam’s Mexican – With many gluten-free choices, this spot is perfect for Mexican food lovers.
Lots of Indian Restaurants – Indian food is a great option for gluten-free dining, with plenty of rice-based and naturally gluten-free dishes.
Homeplate BBQ – Known for its BBQ and gluten-free sides, it’s a good spot for those craving American-style food.
Latina – A Brazilian-style restaurant with various grilled meats and gluten-free sides.
Susu – Offers Vietnamese dishes that are often gluten-free; just double-check with the staff about sauces.
Tavola Italian – A fantastic Italian option with gluten-free pasta available.
Hulu – A modern, Western-style restaurant that offers a range of gluten-free dishes.
TRB – Known for its upscale dining, TRB offers gluten-free options that are delicious and refined.
Mio at the Four Seasons Hotel – Enjoy Italian-inspired cuisine with gluten-free choices in a luxurious setting.
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.
