Despite being primarily made up of potatoes, salt, and oil — all gluten-free ingredients — potato chips aren’t always free of gluten. Because of extra additives that pose a risk of cross-contact with gluten, trying a new chip flavor takes a few more steps than just grabbing it off the shelf for those following a gluten-free diet.
In general, unflavored potato chips and store-bought tortilla chips made of corn are gluten-free, but certain flavorings and seasonings can contain soy and starches containing added gluten (1).
Luckily most chips are free of gluten ingredients, but when you’re at a party with a communal bag of chips, cross-contamination can be a serious concern when attempting to avoid an allergic reaction.
To avoid the risk of cross-contact, choose your chips carefully. Generally, you’ll want to avoid ordering chips at a restaurant, unless they are clearly stated as certified gluten-free. In some cases, gluten-free and non-gluten-free chips may be stored in the bowls, making for a higher probability of contamination.
To distinguish if a food product is gluten-free, look for the Certified Gluten-Free label. To qualify for the certified gluten-free label, brands must meet the Food and Drug Administration (FDA) requirements.
The FDA’s definition states a product must contain less than 20 mg of gluten per kilogram to be labeled gluten-free. Additionally, the product cannot contain wheat, barley, rye, or other grains that contain gluten (2).
These rules apply to all certified gluten-free labels, as well as any product that’s packaging claims it’s gluten-free (3).
Even though a brand must meet certain requirements to be labeled gluten-free, manufacturers aren’t required to state whether their product is gluten-free on the label.
Chips that don’t have a gluten-free label may still be safe to eat on a gluten-free diet, but to be safe, there are a few possible gluten-containing ingredients to avoid:
Although being gluten-free can add question marks to mealtime, finding a handful of deliciously crunchy and salty chips to snack on shouldn’t be stressful. We’ve curated a list of the 12 best gluten-free chips on the market and where to find them to help you get your snack on stress-free.
There are some key components to pay attention to when shopping for gluten-free chips:
Hippeas Vegan White Cheddar Chips contain organic ingredients like chickpea flour, pea fiber, and spices. It’s certified gluten-free and free from nuts or soy. Also, these chips are a good source of fiber and contain 3g of fiber – 11% of DV – per serving.
Allergen info: HIPPEAS® do not contain Milk, Soy, Wheat, Egg, Peanut, Tree Nut, Fish, or Shellfish.
These veggie crisps contain chickpeas, peas, purple sweet potatoes, and black beans. They are free from gluten, artificial flavors, or preservatives. Also, they offer 4g of protein and 3g of fiber -10% of DV – per serving.
Siete Lime Tortilla Chips are vegan and made with cassava flour, avocado oil, coconut flour, chia seeds, and lime oil. These gluten-free tortillas include 3g of fiber which provides 11% of the daily value of fiber. Plus, they are free from soy, dairy, or grain.
Allergen info: Contains coconut.
Mission Restaurant Style Tortilla chips are great with salsas and guacamole. They contain corn masa flour and they offer 2g of protein and 2g of fiber – 7% of DV – per serving.
Allergen info: Mission corn products are certified gluten-free.
Kettle Potato Chips combines potatoes with sea salt and vinegar powder. They are certified gluten-free and contain 2g of protein and 2g of fiber – 7% of DV – per serving. Also, they contain only 1g of saturated fat which equals 5% of the daily value per serving.
Allergen info: Kettle Brand® Potato Chips are gluten-free and certified by the Gluten-Free Certification Organization (GFCO). All Kettle Brand potato chips are produced in facilities that do not process peanuts and tree nuts.
Old Dutch Style Yellow Tostados are a great gluten-free snack with salsas and guacamole. They are free from artificial flavors or colors and contain 2g of protein per serving.
Allergen info: May contain soybeans.
Terra Original Chips’ ingredients are filled with a variety of root vegetables such as yuca, taro, sweet potato, parsnip, and batata. These gluten-free chips are a great source of fiber and provide 3g of fiber – 12% of DV – per serving.
Rhythm Organic Kale Chips pack air-dried kale, tahini, sunflower seeds, and lemon juice in its ingredients. These gluten-free chips are an excellent source of Vitamin A and K and a good source of fiber. Plus, they contain 5g of protein and 3g of fiber – 10% of DV – per serving.
Allergen info: Packaged in a facility that processes cashews.
Brad’s Organic Veggie Chips are made with carrots, kales, flax seeds, and buckwheat. These chips are certified organic, gluten-free, soy-free, and vegan. Also, they offer 3g of protein, 3g of fiber – 11% of DV -, and 15% of the daily value of Vitamin C per serving.
Allergen info: Our products are certified organic, project non-GMO verified, certified gluten-free, certified vegan, and Kosher.
Suncore White Dragon Fruit Chips have only one ingredient and they can be a great topping for your oatmeal or yogurt bowls. They are free from gluten, added sugars, or preservatives. Also, they offer 2g of protein and 2g – 9% of DV – of fiber per serving.
This gluten-free tortilla chips have ground corn, sunflower oil, chia seeds, and quinoa in its ingredients. They are low in sodium and offer 2g of protein and 2g of fiber – 7% of DV – per 10-chips of serving.
Allergen info: Contains Corn and Its Derivatives.
Barnana Plantain Chips contain plantain flour, avocado oil, and Himalayan pink salt in its ingredients. They are great to eat with hummus, salsa, and guacamole. They are low in saturated fat and contain 1g of fiber and 1g of protein per serving.
Allergen info: Processed in a facility that also processes soy, milk, peanuts, and tree nuts.
Next time you’re fiending for a salty snack that fits your gluten-free diet, don’t get discouraged. There are plenty of gluten-free chip options available on the market, and as long as you know what to look for, finding them won’t be as hard as you think.
First, be cautious of added flavorings and seasonings. While many chips themselves are gluten-free, their seasoning may not be. Always read the ingredient lists, but if you have any doubt, grab a chip option without seasoning or one that is clearly labeled as gluten-free to ensure safe consumption.
As most people know, chips can also be riddled with excessive amounts of salt. If you’re looking to manage or reduce your sodium intake, read the nutrition labels for a chip bags’ sodium content and keep in mind The US Dietary Guidelines’ recommended daily sodium intake of fewer than 2,300 milligrams per day.
Processed snacks like chips can also contain high amounts of saturated fat. Too much-saturated fat can cause health problems later in life, so it’s best to consume in moderation.
Now that we’ve given you our 12 best gluten-free chips to snack on and tips on how to find them, we hope you find your new favorite gluten-free chip option you can enjoy without any stress. Get snacking!
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