Quick answer
Celiacs can drink hot chocolate as long as it is made with gluten-free ingredients. Many store-bought hot chocolate mixes contain gluten, so celiacs need to read labels carefully and look for certified gluten-free options. The safest approach is to make homemade hot chocolate using cocoa powder, milk or milk alternatives, and sweeteners that are naturally gluten-free.
What is celiac disease?
Celiac disease is an autoimmune disorder where the body mounts an immune response to the protein gluten, found in grains like wheat, barley and rye. When a person with celiac disease consumes gluten, it damages the small intestine and prevents proper absorption of nutrients. Common symptoms of celiac disease include diarrhea, abdominal pain, bloating, weight loss, fatigue and anemia. The only treatment for celiac disease is maintaining a strict lifelong gluten-free diet.
Gluten-free diet for celiac disease
A gluten-free diet means avoiding all foods and drinks that contain:
- Wheat
- Barley
- Rye
- Triticale
- Malt
In addition, celiacs must watch out for cross-contamination, where gluten-free foods come into contact with gluten-containing foods during processing or preparation. This can make some grain-based products unsafe, even if labeled “gluten-free.”
Can celiacs drink hot chocolate?
Yes, people with celiac disease can enjoy hot chocolate, provided it is made gluten-free. The main ingredients in hot chocolate are cocoa powder and milk or milk alternatives, which are naturally gluten-free. However, many store-bought hot chocolate mixes contain ingredients that may not be safe for celiacs.
Risks of store-bought hot chocolate
Hot chocolate made from a packaged mix poses some risks, as these products often contain:
- Malt powder – Derived from barley, a gluten grain
- Flour or starch thickeners – Often wheat-based
- Shared equipment – Risk of cross-contamination at the factory
Always check the ingredient list and look for a “gluten-free” certification symbol before purchasing a pre-made hot chocolate mix. Call the manufacturer if you are unsure about any ingredients.
How to make gluten-free hot chocolate
The safest way for celiacs to enjoy hot chocolate is to make it at home using gluten-free ingredients:
Ingredients
- Cocoa powder
- Sugar or sweetener
- Milk, non-dairy milk, cream or water
- Spices like cinnamon or vanilla
Directions
- Combine cocoa powder and sweetener.
- Heat milk or milk alternative until steaming.
- Whisk heated milk into cocoa mixture.
- Add spices if desired.
This basic homemade hot chocolate recipe can be adjusted based on ingredients you have on hand and personal taste preferences.
Gluten-free hot chocolate mix brands
For convenience, some celiacs opt for pre-made gluten-free hot chocolate mixes. Here are some reputable brands:
| Brand | Details |
|---|---|
| Ghirardelli | Certified gluten-free and made in a designated gluten-free facility |
| Nestle | Labeled gluten-free; check for certification symbol |
| Swiss Miss | Some gluten-free varieties available |
Always verify gluten-free status before purchasing any pre-made hot chocolate mix, as formulas can change over time. Reach out to the manufacturer with any questions.
Gluten-free milks for hot chocolate
Plain dairy milk is safe for celiacs. But those with dairy or lactose intolerance can opt for various milk alternatives:
Non-Dairy Milks
- Almond milk
- Coconut milk
- Rice milk
- Oat milk
- Soy milk
- Cashew milk
When choosing a non-dairy milk, always select unsweetened varieties and check that the product is certified gluten-free.
Nutritional Content
| Milk | Calories per Cup | Protein grams per Cup | Sugar grams per Cup |
|---|---|---|---|
| Almond milk | 39 | 1 | 2 |
| Coconut milk | 50 | 0 | 0 |
| Rice milk | 120 | 1 | 10 |
| Oat milk | 130 | 3 | 16 |
| Soy milk | 100 | 8 | 9 |
| Cashew milk | 25 | 1 | 0 |
Nutritionally, soy milk is closest to dairy milk, while other plant-based options are lower in protein. Coconut milk and cashew milk add creamy richness without extra sugar.
Making dairy-free hot chocolate
Any non-dairy milk can be substituted 1:1 for regular milk when making hot chocolate. However, their distinct flavors and consistencies lend themselves to slightly different outcomes.
Tips by milk
- Almond milk – Adds nutty flavor
- Coconut milk – Mix with almond milk for creaminess
- Rice milk – Thin consistency; may need thicker
- Oat milk – Robust oat flavor
- Soy milk – Use sweetened variety or extra sweetener
- Cashew milk – Subtle nutty taste
Experiment to find your perfect dairy-free hot chocolate! Add a pinch of salt to enhance chocolatey flavor.
Gluten-free hot chocolate toppings
Whipped cream and marshmallows are classic hot chocolate toppings, but many contain gluten or risks of cross-contamination. Some gluten-free alternatives include:
- Homemade whipped coconut cream
- Dandies vegan marshmallows
- Gluten-free cinnamon chips
- Crushed gluten-free cookies
- Toasted nuts
- Shaved chocolate
Whipped coconut cream makes an indulgent topping: Chill a can of full-fat coconut milk overnight, then whisk until light and fluffy. Sweeten with sugar if desired.
Traveling with gluten-free hot chocolate
Celiacs don’t have to sacrifice hot chocolate when traveling or heading out in the cold weather. Some tips for enjoying hot chocolate on-the-go include:
- Bring gluten-free cocoa mix or chocolate squares
- Pack shelf-safe non-dairy milk boxes
- Use a thermos to keep hot chocolate warm
- Look for gluten-free options at coffee shops
- Bring your own to-go cup to avoid cross-contamination
Call ahead to restaurants and cafes to explain your dietary needs. Many are happy to accommodate gluten-free requests.
Hot chocolate alternatives
For those allergic to or avoiding both gluten and dairy, rich and creamy hot chocolate can be a challenge. Some creative alternatives include:
- Hot chocolate made with coconut milk, almond milk or rice milk
- Warm apple cider with cinnamon
- Chai tea latte made dairy-free
- Pumpkin spice “latte” with pumpkin puree
- Mexican hot chocolate with spices
Flavored syrups, extracts and gluten-free toppings help customize dairy-free hot drinks. Sipping a steaming mug still provides comfort and warmth.
Conclusion
Celiacs need not forego the pleasures of hot chocolate just because of dietary restrictions. With so many gluten-free ingredients, brands and creative mix-ins available, celiacs can customize satisfying dairy or dairy-free hot chocolate. Homemade hot chocolate provides the most control over ingredients. And with some planning for travel or eating out, enjoying a cup of cocoa is possible for gluten-free lifestyles.