Is Soy Sauce Gluten-Free?

Known for its delicious umami flavor, soy sauce is traditionally made from fermented soybean paste. Though soy is naturally gluten-free, the process through which soy sauce is made often includes gluten. As a result, most commercially available soy sauces are not gluten-free. 

In this article, we’ll explore what soy sauce is, how to identify gluten-free options, and how to incorporate them into your diet. Plus, we’ll share some delicious gluten-free recipes for you to enjoy at home.

Does Soy Sauce Contain Gluten? 

Yes, traditionally prepared soy sauce contains gluten. 

In the traditional Chinese style, soy sauce is made from a fermented paste that consists of soybeans and roasted grain (often wheat). The paste is fermented in a brine using mold cultures (like Aspergillus oryzae) or various yeasts. 

While most soy sauces contain gluten, there are several excellent gluten-free alternatives available. Tamari, for instance, is a liquid byproduct of miso fermentation and offers a similar umami flavor without the gluten. 

Another great option is coconut aminos, an entirely soy-free and lower-sodium alternative. Coconut aminos are made by fermenting the sap of the coconut palm, providing a slightly sweeter but still savory flavor that can easily replace traditional soy sauce in your recipes.

Tips For Cooking With Gluten-Free Soy Sauce Alternatives

Adapting recipes that call for soy sauce to be gluten-free is easier than you might think. Many major brands now offer gluten-free versions of their soy sauce, available at most grocery stores or online. 

Here are some simple and tasty ways to incorporate gluten-free soy sauce into your cooking:

• Vegetable Enhancement: Add a tablespoon or two of gluten-free soy sauce when steaming or sautéing vegetables to infuse them with a hint of saltiness and umami depth.
• Fried Rice: Create a batch of homemade fried rice by sautéing steamed rice with gluten-free soy sauce, minced garlic, and chopped green onions. You can also add in your favorite proteins and vegetables for a complete meal.
• Marinades: Whisk a few tablespoons of gluten-free soy sauce into your favorite marinades for meat, poultry, or seafood. The soy sauce will add a savory depth that enhances the overall flavor.
• Marinated Eggs: For a delicious ramen topping, marinate peeled, soft-boiled eggs in a mixture of warm water, a tablespoon of sugar, and several tablespoons of gluten-free soy sauce. Let them soak until they absorb the flavorful broth.

Watch Out for Hidden Gluten

When using gluten-free soy sauce, it’s also important to be mindful of other sauces in your recipes that might contain gluten, such as hoisin sauce, teriyaki sauce, or oyster sauce. Always double-check the labels to ensure they are gluten-free or seek out certified gluten-free alternatives to maintain the integrity of your gluten-free cooking.

By incorporating these tips and alternatives, you can enjoy all the savory flavors of soy sauce without the gluten, making your meals both delicious and safe for those with gluten sensitivities.

3 Recipes Featuring Gluten-Free Soy Sauce 

Whether you prefer gluten-free soy sauce, tamari, or something unique like coconut aminos, there are endless ways to use these flavorful sauces. Here are a few simple recipes to try out and familiarize yourself with the flavor. 

1. Honey Garlic Chicken Tenders

Servings: 6

Sauce Ingredients: 

• ½ cup honey
• ¼ cup gluten-free soy sauce
• 1 tablespoon minced garlic
• 1 tablespoon grated ginger
• ½ teaspoon dried chili flakes
• 1/3 cup water

Other Ingredients: 

• 1 ½ pounds boneless, skinless chicken breasts, sliced into strips
• 2 cups Schär Mix It Universal all-purpose gluten-free flour blend
• ½ cup Schär Gluten-Free Breadcrumbs
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 3 large eggs, whisked
• 3 tablespoons water
• 1 ½ tablespoons vegetable oil

Instructions: 

1. Combine the sauce ingredients in a small pan and bring to a low boil.
2. Reduce the heat and simmer for 15-20 minutes on medium-low then remove from heat.
3. In a medium bowl, combine the gluten-free all-purpose flour blend with the breadcrumbs and seasonings. Set aside.
4. In another bowl, whisk together the eggs, water, and oil. 
5. Dip each chicken tender into the egg mixture then dredge in the flour mixture, shaking off the excess.
6. Repeat the process, dipping each piece of chicken in the egg and flour mixtures for a second time.
7. Shake off the excess and place the chicken on a wire rack until ready to fry.
8. Heat 1 inch of oil in a large, deep skillet to 350°F. 
9. Fry the pieces of chicken in small batches until browned and crispy, turning as needed, about 5-6 minutes.
10. Drain the chicken on paper towels then toss with the sauce to serve. 

2. Soy Glazed Sweet Potatoes 

Servings: 4

Ingredients: 

• 3 large sweet potatoes, peeled and quartered
• ¼ cup water
• 2 tablespoons brown sugar
• 3 tablespoons gluten-free soy sauce
• 2 tablespoons mirin
• 1 tablespoon toasted sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon toasted sesame seeds

Instructions: 

1. Preheat the oven to 400°F and spray a 9x13-inch baking dish with cooking spray.
2. Arrange the sweet potatoes in the dish in a single layer.
3. In a bowl, whisk together the water, brown sugar, soy sauce, mirin, sesame oil, and garlic.
4. Pour the sauce over the sweet potatoes then cover the dish with foil.
5. Bake for 35-45 minutes until the sweet potatoes are tender.
6. Remove the foil and baste the sweet potatoes with the sauce.
7. Continue to bake, uncovered, for 10-15 minutes until very tender. 
8. Sprinkle with toasted sesame seeds and drizzle with the extra glaze to serve.

3. Pan-Fried Garlic Noodles 

Servings: 4

Ingredients: 

• ¼ cup gluten-free soy sauce
• 3 tablespoons water
• 2 tablespoons sesame oil
• 2 tablespoons sugar
• 1 box Schär Gluten-Free Spaghetti
• 4 green onions
• 6 cloves minced garlic
• 2 red chilis, minced
• 1 cup fresh bean sprouts

Instructions: 

1. In a small bowl, whisk together the gluten-free soy sauce, water, sesame oil, and sugar until well combined.
2. Bring a pot of salted water to boil and add the gluten-free spaghetti. 
3. Cook the spaghetti to al dente then drain and set aside.
4. Cut the tops of the green onion into 2-inch pieces then thinly slice the white parts. 
5. Heat a drizzle of olive oil over medium-high heat in a skillet until hot.
6. Add the white parts of the green onion to the skillet along with the garlic and red chili.
7. Sauté for 2-3 minutes then stir in the cooked noodles and sauce mixture.
8. Increase the heat to high then add the bean sprouts and sauté for 2-3 minutes until heated through.
9. Add the green onion and sauté for another 1-2 minutes then serve hot.

Whether you’re looking for a simple way to upgrade your favorite meals or want a more flavorful option than standard table salt, a little gluten-free soy sauce could be the solution. Give it a try with one of the tasty recipes above!