Are Tamales Gluten-Free?


Whenever think about the traditional dish of Mexico, many people think about tacos.

However, a delicious traditional Mexican dish that has been around for thousands of years is tamales, consisting of corn dough, known as masa, and stuffed with various fillings such as meats, cheese, vegetables, and fruits.

With the rise of gluten-free diets around the world, many people wonder if tamales are safe for those who cannot consume gluten.

In this post, we will explore whether are tamales gluten-free or not and give you several guides to enjoy this dish.

What Is Gluten?

Gluten is defined as a type of protein found in wheat, barley, rye, and other grains.

It helps bread rise when baking and gives dough its elastic texture.

For most people, gluten is necessary in daily proportion and it is completely harmless.

However, eating gluten can seriously harm persons who have celiac disease or gluten intolerance.

The health problems they may get can be serious such as inflammation in the small intestine, which can lead to malabsorption of nutrients and other serious complications.

The Story Of Tamales

Tamales have a long history, which is a staple food in many Latin American countries, with each region having its unique take on the dish.

They are believed to have originated from Mesoamerica, with evidence of them being consumed by indigenous people as early as 8000 BC.

Tamales were often used for special occasions and celebrations, making them an integral part of the cultural heritage of these regions.

Tamales are not only delicious but hold significant cultural importance in Mexico and other Latin American countries.

Beyond their delightful taste, tamales serve as a bridge connecting generations.

The process of making tamales, often done as a family or community, fosters unity and tradition, passing down not only recipes but also stories and histories from one generation to the next.

In many communities, tamale-making sessions, known as “tamaladas”, become social events where skills and laughter are shared.

This aspect of cultural transmission is vital, ensuring that the essence of this traditional dish continues to thrive amidst the rapid changes in modern society.

Are Tamales Gluten-Free?

Are tamales gluten-free is not a difficult question.

We will find the answer by starting with the ingredients and the process of making tamales.

The main ingredient in tamales is masa, a starchy dough made from corn that has been soaked in an alkaline solution.

This process, known as nixtamalization, removes the hull and germ of the corn while also making it more nutritious and easier to digest.

The masa is then mixed with lard or vegetable shortening, water, and seasoning to create a pliable dough that can be easily shaped into tamales.

The filling for tamales varies greatly depending on the region and personal preference but commonly includes meats such as pork or chicken, cheese, vegetables, and fruits.

So, are tamales gluten-free? In most cases, Yes!

As long as the masa used to make the tamales is made from corn and no other gluten-containing ingredients are added to the filling, they can be safely consumed by those following a gluten-free diet.

However, it’s always best to check with the manufacturer or chef if you have any doubts or concerns.

Some commercially made tamales may contain wheat flour as a thickening agent, so it’s essential to read the label carefully before purchasing.

In addition, cross-contamination can also occur during the cooking process, so those with celiac disease or severe gluten intolerance should be cautious when consuming tamales made in shared kitchen spaces.

Do Homemade Tamales Have Gluten?

If you’re making tamales at home, you have full control over the ingredients used in your filling.

Therefore, homemade tamales can be gluten-free as long as all the ingredients used are free from gluten-containing grains such as wheat, barley, or rye.

To ensure that your homemade tamales are completely gluten-free, it’s best to use certified gluten-free masa and double-check all the ingredients used in your filling.

This way, you can enjoy delicious tamales without having to worry about any potential health risks.

Do Restaurant Tamales Have Gluten?

If you’re dining out and want to enjoy tamales, it’s important to ask the chef or server about the ingredients used in their tamales.

Some restaurants may use wheat flour as a thickening agent or add other gluten-containing ingredients to enhance the flavor of their dish.

It’s always best to err on the side of caution and communicate your dietary needs clearly to avoid any potential issues.

Many restaurants now offer gluten-free options on their menu, so don’t be afraid to ask if they have a gluten-free tamale option available.

How To Choose Tamales Gluten-Free?

If you’re purchasing tamales from a store or market, it’s essential to read the ingredients list carefully.

Look for labels that indicate that the product is gluten-free or specifically state that it does not contain any wheat, barley, rye, or other gluten-containing grains.

If you’re purchasing tamales from a market or street vendor, don’t be afraid to ask about the ingredients used in their tamales.

Many traditional tamales are made with just corn masa and meat, making them naturally gluten-free.

In addition, some brands may also have a certified gluten-free logo on their packaging, making it easier for those following a gluten-free diet to identify safe options.

It’s important to note that not all tamales are gluten-free, and it’s always best to double-check before consuming.

Can You Make Tamales Gluten-Free At Home?


Making tamales gluten-free at home is easy and delicious.

You can use certified gluten-free masa, or make your own using corn flour and an alkaline solution.

There are also plenty of gluten-free recipes available online for different types of tamales, from traditional pork to vegetarian options.

With a little bit of creativity and some careful ingredient selection, you can enjoy tamales without having to worry about any potential gluten reactions.

And if you want to share this delicious dish with others, consider hosting your tamales and passing down the tradition to future generations. 

So go ahead and indulge in the rich flavors and cultural significance of tamales – gluten-free style!

Tips To Make Tamales Gluten-Free

If you’re a fan of tamales and follow a gluten-free diet, you may be wondering how to make them at home without compromising their traditional flavor.

Here are some tips to help you make delicious and safe gluten-free tamales:

1. Make sure to use certified gluten-free masa or make your own using corn flour and an alkaline solution. This will ensure that the main ingredient in your tamales is free from any gluten-containing grains.

2. Opt for meats, cheeses, vegetables, and fruits that are naturally gluten-free when selecting ingredients for your fillingAvoid using pre-packaged sauces or seasonings that may contain gluten.

3. If you’re using a filling recipe, make sure to double-check all the ingredients used for any potential sources of gluten. You can also modify traditional recipes to fit your dietary needs by substituting any gluten-containing ingredients with gluten-free alternatives.

4. Be mindful of cross-contamination during the cooking process. Use separate utensils and surfaces when preparing gluten-free tamales, and avoid cooking them in the same pot or steamer as gluten-containing dishes.

Tamales are not only a delicious and culturally significant dish, but they can also be made gluten-free with some extra care and attention.

Whether you’re making them at home or enjoying them at a restaurant, always make sure to check the ingredients used to ensure that you can safely enjoy this iconic Latin American dish.

What To Serve With Gluten-Free Tamales?

Tamales are often served with a variety of accompaniments, and there are plenty of gluten-free options to choose from.

Here are some delicious ideas for what to serve with your gluten-free tamales:

1. Salsa verde or red salsa made from scratch using gluten-free ingredients

2. Guacamole for a creamy and flavorful dip

3. A side of rice and beans, seasoned with herbs and spices

4. Grilled vegetables such as bell peppers, onions, and zucchini for added nutrition

5. Roasted sweet potatoes for a healthy and satisfying side dish

By incorporating these gluten-free accompaniments you can elevate your tamales and create a well-rounded meal that everyone can enjoy.

So go ahead, invite some friends over for a tamale, and share the joy of making and enjoying gluten-free tamales together.


In conclusion, tamale is a delicious dish that you should not skip even when you dine at home or in a restaurant.

If you are not concerned about the issue of whether are tamales gluten-free or not, go ahead and enjoy your meal.

If you have a problem with gluten or are on a gluten-free diet, communicating your dietary needs is key to safely enjoying this delicious Latin American dish.

With some extra care and attention, tamales can be made gluten-free without compromising their traditional flavor and cultural significance.

Tamales can be made gluten-free by using certified gluten-free masa and carefully selecting ingredients for the filling.

It’s always best to check with the manufacturer or chef if you have any doubts or concerns about potential cross-contamination.


Chef Chip Roman is one of the most exciting and talented chefs in Philadelphia. He has his own catering business, Charles Roman Catering, as well as Roman Restaurant Group which includes Blackfish, Mica, and Ela. He graduated from Drexel University in 2002 with a degree in business and culinary arts. Chip Roman is a classically trained chef who has worked in some of the most prestigious kitchens and chefs in Philadelphia, including Le Bec Fin’s George Perrier and Marc Vetri’s Vetri.

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