What Mexican food is usually gluten-free?

A large portion of traditional Mexican cuisine is naturally gluten-free. Dishes that use corn instead of wheat are your best bet. These include tacos made with corn tortillas, tamales, sopes, pozole, arroz rojo (Mexican rice), grilled meats, fresh salsas, guacamole, and beans. Just ensure that no flour or processed sauces are added, especially in restaurant settings. If you're preparing gluten free Mexican food at home, stick with masa harina (certified gluten-free), fresh vegetables, legumes, and meats seasoned with clean, spice-based marinades.

Can you eat Mexican food if you have celiac disease?

Yes, but with caution. Many traditional dishes are safe for those with celiac disease, but cross-contamination is a serious concern. You’ll want to avoid flour tortillas, breaded items, and sauces that use wheat-based thickeners. Ask about preparation methods when eating out and look for “certified gluten-free” labels on ingredients when cooking at home. Making your own gluten free Mexican food gives you full control over what goes into your meal and ensures your safety.

Do Mexican fajitas have gluten?

Fajitas themselves — which typically consist of grilled meats, peppers, onions, and spices — are naturally gluten-free. The risk comes from the tortilla they're served with. Flour tortillas contain gluten, so always request 100% corn tortillas or serve your fajitas over rice or lettuce. Also check the marinade — some restaurants use soy sauce or pre-mixed seasonings with wheat ingredients. When in doubt, ask or make your own version using gluten-free spices.

Are Mexican nachos gluten-free?

They can be! Authentic nachos made with corn tortilla chips, cheese, beans, and fresh toppings are typically gluten-free. However, the chips must be made from 100% corn and cooked in a dedicated gluten-free fryer. Shared fryers at restaurants can lead to cross-contamination. For a safe option, prepare gluten free Mexican food nachos at home using certified gluten-free corn chips and your own toppings like grilled chicken, guacamole, and pico de gallo.

Gluten Free Mexican Food – The Best 9 Tips to Stay Safe & Eat Well

Name: Gluten Free Mexican Food: Authentic Recipes & Hidden Dangers You Need to Know
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: Mexican
Ingredients: 2 cups masa harina (certified gluten-free); 1 ½ cups warm water; Chicken or tofu; Bell peppers and onions; Gluten-free taco seasoning; Avocados; Certified gluten-free tortilla chips; Refried beans; Pico de gallo; Jalapeños; Vegan or regular cheese; 4 ripe tomatoes; ½ onion; 1 garlic clove; 1 handful cilantro; 1 lime; Salt to taste

Description

Explore the rich, naturally gluten-free traditions of Mexican cuisine, perfect for those managing celiac disease or avoiding gluten — all while savoring vibrant flavors and culture.

Ingredients

Scale

2 cups masa harina (certified gluten-free)
1 ½ cups warm water
Chicken or tofu
Bell peppers and onions
Gluten-free taco seasoning
Avocados
Certified gluten-free tortilla chips
Refried beans
Pico de gallo
Jalapeños
Vegan or regular cheese
4 ripe tomatoes
½ onion
1 garlic clove
1 handful cilantro
1 lime
Salt to taste

Instructions

To make corn tortillas: Mix masa harina and warm water until a dough forms.
Roll into small balls and press into flat rounds.
Cook each tortilla on a skillet for 30–60 seconds per side.
For fajitas: Sauté onions, bell peppers, and protein in olive oil, lime, and seasoning.
Serve with corn tortillas and sliced avocado.
For nachos: Layer chips with beans, meat/jackfruit, pico de gallo, jalapeños, and cheese.
Bake until bubbly and drizzle with guacamole or sour cream.
For salsa: Combine chopped tomatoes, onion, garlic, cilantro, lime juice, and salt.
Let sit 15 minutes before serving.

Notes

Use only certified gluten-free ingredients to avoid cross-contamination. Fresh, homemade preparations are safest and most flavorful.

Prep Time: 20 minutes
Cook Time: 20 minutes
Category: Main Dish
Method: Stovetop
Cuisine: Mexican

Nutrition

Serving Size: 1 plate
Calories: 420
Sugar: 4g
Sodium: 580mg
Fat: 20g
Saturated Fat: 7g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 6g
Protein: 18g
Cholesterol: 45mg

Keywords: gluten free, mexican, corn tortillas, tacos, fajitas, nachos, salsa