Is Soy Sauce Gluten-Free?

Soybeans, those versatile legumes that form the foundation of countless products, are, in their purest form, free from gluten—a protein composite that people with celiac disease or gluten sensitivity must avoid. 

Yet, when it comes to soy-based products like soy sauce, the gluten-free status becomes murkier. It's a little-known fact that can catch many newcomers to the gluten-free lifestyle off-guard: traditional soy sauce is crafted with wheat, thus carrying the gluten that many must steer clear of.

But don’t fret! 

This article aims to simplify your search for the perfect gluten-free soy sauce alternative. We will explore the intricacies of how soy sauce is traditionally made and introduce you to a range of gluten-free options that maintain the distinctive, umami-packed taste you know and love. Alongside this, we’ll share some delicious recipes specifically designed to harmonize with these gluten-free varieties, ensuring that your culinary repertoire remains as rich and varied as ever. 

Join us as we navigate the flavorful gluten-free soy sauce alternatives, making sure your gluten-free dietary requirements are met without sacrificing taste.

What is Soy Sauce? 

Soy sauce is steeped in a history that dates back to the Western Han dynasty in ancient China, approximately 2,200 years ago. It has since woven its way into the fabric of Asian culinary traditions, becoming a cornerstone of flavor from China to Japan and beyond. Today, soy sauce is a global kitchen staple, revered for its ability to add a complex depth of flavor to a variety of dishes.

At its core, soy sauce is crafted from a paste of fermented soybeans. Although soybeans themselves do not contain gluten, traditional soy sauce production introduces wheat early in the process. The journey begins with soybeans being soaked, boiled, and then blended with roasted wheat. To this mixture, specific mold cultures and yeast are added to initiate fermentation. Over time, this concoction is transformed through fermentation, then refined by straining and through pasteurization.

During fermentation, the proteins found in wheat are broken down, which can reduce the gluten content to some extent. However, for individuals with celiac disease, any presence of gluten, no matter how small, can be harmful. Therefore, it is not advisable for those with celiac disease to consume standard soy sauce. Let's delve further into the intricacies of soy sauce and its modern-day gluten-free alternatives that promise the same beloved taste without the gluten risk.Top of Form

Gluten-Free Alternatives to Soy Sauce

Though soy sauce made with the traditional Japanese or Chinese method is not considered gluten-free, it is possible to make it without wheat. Tamari is an example. Also known as miso-damari, tamari is traditionally a liquid byproduct formed during the fermentation of miso. Compared to traditional soy sauce, it has a darker color and richer umami flavor.

Many grocery stores have begun to carry tamari-style soy sauces and other gluten-free soy sauces. Here are a few brands to look for:

• Kikkoman – One of the largest manufacturers of soy sauce, Kikkoman offers several gluten-free soy sauces and tamari-style sauces. 
• Eden Organic – This brand offers both a US-made gluten-free soy sauce and one imported from Japan.
• San-J – In addition to gluten-free soy sauce, this brand makes a wide variety of Asian-style sauces that are certified gluten-free. 
• La Choy – All of La Choy’s soy sauces are free from gluten-derived ingredients, though it’s unclear whether they are produced separately from products that contain wheat.
• Kari-Out – This brand specializes in single-serve sauce packets and offers a low-sodium gluten-free soy sauce option. 

Another alternative to soy sauce is a salty seasoning derived from the fermented sap of coconut palm. Called coconut aminos, this sauce has a similar flavor to light soy sauce, but it is both gluten-free and soy-free. In addition to being gluten-free, it’s much lower in sodium than traditional soy sauce.

3 Recipes Featuring Gluten-Free Soy Sauce 

If you have a recipe that calls for soy sauce, you can generally swap in a gluten-free alternative without having to make any other adjustments. Just be sure to double-check the recipe for other gluten-containing ingredients. In Asian-style sauces, that might include things like oyster sauce, hoisin, or teriyaki sauce. 

Want to give gluten-free soy sauce a try? Here are a few simple recipes to get you started…

1. Sweet Soy Sloppy Joes

Servings: 6

Sloppy Joe Ingredients: 

• ½ cup gluten-free soy sauce
• ¼ cup rice vinegar
• ¼ cup water
• 1 tablespoon sesame oil
• 2 tablespoons cornstarch
• 2 tablespoons brown sugar
• 1 pound 90% lean ground beef
• 1 small red pepper, diced
• 2 green onions, sliced thin
• 3 cloves minced garlic
• 2 teaspoons fresh grated ginger
• 1 teaspoon chili garlic sauce
• 6 Schär Gluten-Free Hamburger Buns

Asian-Style Slaw Ingredients: 

• 1 (12-ounce) package broccoli slaw mix
• 2 green onions, sliced thin
• 2 tablespoons rice vinegar
• 2 tablespoons sesame oil

Instructions: 

1. In a small bowl, whisk together the gluten-free soy sauce, vinegar, water, oil, cornstarch, and brown sugar. 
2. Cook the beef, peppers, and green onions in a heavy skillet until the beef is no longer pink and the veggies are tender.
3. Drain the excess fat then stir in the garlic, ginger, and chili sauce.
4. Cook for 1 minute more then add the soy sauce mixture.
5. Bring the mixture to a boil and cook until thickened, 1-2 minutes, stirring constantly.
6. Remove from heat while you prepare the slaw mixture.
7. Add the slaw ingredients to a mixing bowl and toss well to combine.
8. Toast the gluten-free hamburger buns then assemble the sloppy joes with the beef mixture topped with coleslaw. 

2. Slow Cooker Pork Lettuce Cups

Servings: 8-12

Ingredients: 

• ½ cup honey
• ½ cup gluten-free hoisin sauce
• ¼ cup gluten-free soy sauce
• ¼ cup ketchup
• 1 tablespoon minced garlic
• 1 tablespoon fresh grated ginger
• 1 teaspoon five-spice powder
• 1 (3-4 lbs.) boneless pork shoulder butt roast
• ½ cup chicken broth
• 2 heads Bibb lettuce
• Optional toppings: shredded carrot, sliced green onion, fresh cilantro, toasted sesame seeds

Instructions: 

1. Whisk together the sauce ingredients and pour into a zippered freezer bag.
2. Add the pork, turning to coat, then seal and refrigerate overnight.
3. Transfer the pork and marinade to a 4-quart slow cooker.
4. Cover and cook for 5-6 hours on low heat or until the pork is tender.
5. Shred the meat in the slow cooker and skim off the excess fat.
6. Stir in the chicken broth and cook to thicken the sauce, if desired. 
7. Serve the pork mixture in fresh lettuce leaves or on gluten-free sandwich rolls. 

3. Soy Glazed Grilled Salmon

Servings: 4

Ingredients: 

• 2 tablespoons balsamic vinegar
• 2 tablespoons gluten-free soy sauce
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 1 teaspoon toasted sesame oil
• 2 cloves minced garlic
• 1 teaspoon fresh grated ginger
• 1 teaspoon crushed red pepper flakes
• ½ teaspoon salt
• 4 (6-ounce) boneless salmon fillets with skin

Instructions: 

1. Whisk together the marinade ingredients in a small bowl.
2. Place the salmon in a large resealable container and pour in ¼ cup of the marinade.
3. Turn the salmon to coat then cover and chill for 30 minutes.
4. Grease and preheat the grill to high heat.
5. Drain the salmon and place it skin-side down on the grill.
6. Cook for 5-10 minutes, covered, until the flesh of the salmon flakes easily—baste occasionally with the extra marinade. 

With a sauce as flavorful (and salty) as soy sauce, a little goes a long way. While you might pay a little more for a gluten-free variety, one bottle should last you quite some time. If you’re not sure whether you’re going to like it, you might be able to pick up a few gluten-free soy sauce packets at your local Chinese restaurant.