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Does General Tso Chicken contain gluten?

What is General Tso’s Chicken?

General Tso’s Chicken is a sweet, fried chicken dish that is served in Chinese restaurants across America. It features chopped, boneless chicken pieces that are deep-fried and then sauced in a sweet, spicy sauce containing soy sauce, vinegar, sugar, garlic, chili peppers, and other seasonings. The origins of the dish are debatable, but it is thought to have been invented by Chef Peng Chang-kuei in Taiwan in the 1950s. Since then, the dish has become a staple of American Chinese cuisine.

General Tso’s Chicken is known for its crispy, fried exterior covering tender, juicy chicken pieces doused in a sticky, savory sauce. It’s a beloved dish thanks to its bold flavors and crunchy yet tender texture. While not an authentically Chinese dish, General Tso’s chicken has become one of the most popular dishes in Chinese-American restaurants.

What is Gluten?

Gluten is a group of proteins found in grains like wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like diarrhea, bloating, fatigue, and nutritional deficiencies. About 1% of the population has celiac disease, while about 6% has non-celiac gluten sensitivity. The only treatment for celiac disease or gluten sensitivity is strictly following a lifelong gluten-free diet by avoiding all foods and products containing gluten.

Here are some key facts about gluten:

  • Gluten is a type of protein found in wheat, barley, and rye.
  • People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten.
  • Gluten triggers inflammation and damage in the small intestines for those with gluten-related disorders.
  • The gluten-free diet involves avoiding all sources of gluten from grains, food products, and cross-contamination.
  • Reading labels carefully and looking for “gluten-free” labels can help identify gluten-free products.

Knowing what gluten is and where it’s found is key for those needing to follow a strict gluten-free diet for health.

Does General Tso’s Chicken Typically Contain Gluten?

General Tso’s chicken recipes do not typically contain gluten ingredients. The main components of the dish are:

  • Chicken – Chicken is naturally gluten-free.
  • Oil – Frying oils like vegetable, peanut, or canola oil do not contain gluten.
  • Cornstarch – Used to coat the chicken, cornstarch is gluten-free.
  • Sauce – Common General Tso’s sauce ingredients like soy sauce, vinegar, chili sauce, garlic, and ginger are gluten-free.
  • Aromatics – Green onions and sesame seeds scattered on top are also gluten-free.

So in its basic, classic form, General Tso’s chicken is gluten-free. The chicken and sauce ingredients do not naturally contain gluten.

However, there are some potential sources of gluten to be aware of:

  • Breading – Some recipes may coat chicken in flour, breadcrumbs or batter before frying, which could add gluten.
  • Thickener – Some sauces use wheat starch or flour to thicken, adding gluten.
  • Soy Sauce – Although naturally gluten-free, some soy sauces may contain wheat.
  • Cross-Contamination – If fried in shared oil with breaded items, cross-contact gluten could occur.

So while the classic recipe is gluten-free, some preparation variations could potentially introduce sources of gluten.

How to Make Sure General Tso’s Chicken is Gluten-Free

If you need to strictly avoid gluten, here are some tips for ensuring General Tso’s chicken is prepared gluten-free:

  • Check ingredients – Review ingredients lists for any breading, thickening agents, soy sauces used.
  • Look for certification – Seek out General Tso’s chicken marked certified gluten-free.
  • Avoid additions – Opt out of crispy coatings or batter that could contain gluten.
  • Ask about prep – Inquire about isolated fryers and other steps taken to prevent cross-contact.
  • Specify gluten-free – Clearly tell staff you need gluten-free General Tso’s chicken.
  • Make it yourself – Prepare your own gluten-free General Tso’s chicken at home.

Following a gluten-free diet does take some extra care. But by being aware of potential gluten sources and asking the right questions, you can enjoy General Tso’s chicken gluten-free.

Gluten-Free Substitutions

If you want to modify General Tso’s chicken to be gluten-free, here are some ingredient substitutions to consider:

Ingredient Gluten-Free Substitution
Soy sauce Tamari, coconut aminos
Flour Rice flour, cornstarch, tapioca starch
Breadcrumbs Gluten-free breadcrumbs, crushed corn flakes
Wheat starch Cornstarch, arrowroot, tapioca starch

Using gluten-free products and substitutions allows you to recreate General Tso’s chicken so it’s safe for a gluten-free diet.

Best Practices for Cooking Gluten-Free

Here are some helpful tips for preparing General Tso’s chicken or any gluten-free recipe at home:

  • Wash hands and prep surfaces thoroughly before cooking to avoid cross-contact.
  • Use separate colanders, utensils, pots/pans for gluten-free cooking.
  • Use fresh oil instead of reusing oil that cooked gluten products.
  • Read all labels carefully to verify ingredients.
  • Store gluten-free ingredients separately to avoid cross-contamination.
  • Clean cooking tools and surfaces well after preparing gluten items.

Following careful gluten-free practices during shopping, food prep, and cooking helps keep gluten exposure low.

Gluten-Free General Tso’s Chicken Recipe

Here is a recipe for classic gluten-free General Tso’s chicken:

Ingredients

  • 1⁄4 cup cornstarch
  • 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces
  • 1⁄2 cup vegetable or canola oil
  • 3 cloves garlic, minced
  • 1 Tbsp grated fresh ginger
  • 1⁄4 cup gluten-free soy sauce or tamari
  • 1⁄4 cup rice vinegar
  • 1⁄4 cup water
  • 1⁄4 cup brown sugar
  • 2 tsp sesame oil
  • 1-2 Tbsp chili sauce or paste, or to taste
  • Chopped green onions, sesame seeds, and steamed rice or broccoli, for serving

Instructions

  1. Place cornstarch in shallow bowl. Add chicken and toss to coat.
  2. In large skillet or wok, heat 1⁄4 cup oil over medium-high heat. Add chicken in batches and fry until crispy, about 2-3 minutes per side. Transfer to paper towel-lined plate.
  3. Heat remaining 1⁄4 cup oil in skillet. Add garlic and ginger; cook 1 minute.
  4. Whisk in soy sauce, vinegar, water, brown sugar, sesame oil, and chili sauce. Bring to boil, then reduce heat and simmer 2-3 minutes until thickened.
  5. Return chicken to skillet and toss to coat in sauce. Garnish with green onions and sesame seeds.
  6. Serve with steamed rice or broccoli.

This simple gluten-free General Tso’s chicken is flavorful and crispy without the gluten. Enjoy it with confidence that it aligns with your gluten-free dietary needs.

Should You Be Concerned About Gluten in Takeout/Delivery General Tso’s Chicken?

Ordering takeout or having General Tso’s chicken delivered does introduce some additional concerns about potential gluten exposure:

  • Cross-contamination from shared surfaces, utensils, and fryers is more likely in a restaurant setting.
  • You have less control over ingredient sourcing and substitutions when not making it yourself.
  • Language or terminology barriers may make it difficult to confirm if preparations are strictly gluten-free.
  • Some sauces may be made ahead of time with wheat starch or soy sauce containing wheat.

Here are some tips for ordering safer gluten-free General Tso’s chicken takeout/delivery:

  • Stick to restaurants that advertise gluten-free menus and prep.
  • Ask plenty of questions about ingredients and food prep practices.
  • Request fresh oil, clean woks, and isolated cooking tools.
  • Ask for sauces and seasonings to be served on the side.
  • Consider ordering steamed or roasted chicken dishes to reduce risk.

While it’s not guaranteed gluten-free, with some extra care, modifications and communication, you can likely enjoy General Tso’s chicken takeout or delivery while maintaining your gluten-free diet.

Common Questions

Can I eat the fried bits in General Tso’s chicken?

The fried bits in General Tso’s chicken may present some risk of gluten cross-contamination. Breading and fried foods cooked in shared oils could transfer gluten to the fried bits. If you are highly sensitive, it may be safest to avoid eating them. However, if your kitchen or restaurant uses high precautions like isolated fryers and fresh, uncontaminated oil, the fried bits are likely safe to enjoy. Communicate your needs clearly and inquire about prep steps. With the right verifyable precautions in place, the fried bits can probably be eaten gluten-free.

Is General Tso’s chicken battered?

Traditional General Tso’s chicken is not battered. It is made by coating pieces of boneless chicken thigh in cornstarch, then frying until crispy. The fried chicken is tossed in the signature sweet, savory sauce. However, some westernized adaptations of the dish do coat the chicken in batter prior to frying, which would introduce gluten from wheat flour typically used in batter. When ordering, be sure to specify you need your General Tso’s chicken with no batter, just cornstarch. Look for battered chicken pieces as a red flag sign that gluten cross-contamination could be an issue.

Can I eat the sauce packets from takeout General Tso’s chicken?

Use caution when using sauce packets from takeout General Tso’s chicken. Many restaurants make large batches of sauce containing potential gluten ingredients like wheat starch or soy sauce. To prevent cross-contamination, request all sauces and seasonings be left on the side or served in sealed containers away from glutenous dishes. Check ingredient lists when available or ask questions to determine if takeout sauce packets are safe to consume as part of a gluten-free diet. When in doubt, avoid using them. Making your own gluten-free General Tso’s sauce from scratch is the safest option.

The Bottom Line

General Tso’s chicken recipes are typically gluten-free, relying on ingredients like chicken, oil, cornstarch, soy sauce, and aromatics that don’t naturally contain gluten. However, some recipes do add wheat-based thickeners, soy sauce containing wheat, or coatings that introduce gluten. When dining out, cross-contamination is also a hazard. So always verify ingredients, preparation methods, and avoid cross-contact to ensure General Tso’s chicken is gluten-free. With proper precautions, safe ingredient substitutions, and clear communication of your needs, you can safely enjoy General Tso’s chicken on a gluten-free diet. Just stay vigilant about potential sources of gluten when cooking or ordering.