Revealed: Is Rice Gluten Free & Can You Have It At Breakfast?

Rice has a permanent spot in our pantries and there are plenty of good reasons why. It grows on all continents (except Antarctica) and is endlessly versatile. Rice is at home in our favourite dishes, from stir fries to stuffed peppers and delicious casseroles. This humble grain has turned many of us into fans, but if you’re steering away from gluten-containing ingredients, you might be wondering whether or not you can join the club too.

We’ve got you covered! In this article, we’re exploring if rice is gluten-free and what are some of the best ways to enjoy it. Keep reading to find out.

In its natural form, rice is gluten-free. So, if your eating plan excludes gluten-containing products, we’ve got good news. You can go ahead and dig into rice salads, egg-fried rice dishes or your favourite rice puddings, provided there are no other ingredients in the mix that contain gluten. The main star on the plate, the rice itself, is usually gluten-free. 

We mentioned ‘usually’ because although there is no gluten in rice, this grain can end up in the company of other grains that do contain gluten. Cross-contact is always a possibility. Just think of the many steps this little grain has to go through as it’s being shipped from the field all the way to its final destination, our dinner tables. So, make sure you read the label carefully whenever you buy rice. And if you’re dining out and want to enjoy a nice rice dish, ask a member of staff if the dish contains gluten – they may be able to simplify the dish to remove any gluten-containing ingredients - and reduce the chances of gluten making an appearance in your meal by accident.

Yes, white rice is gluten free in its natural form. Luckily, it’s also one of those ingredients you almost certainly always keep in your pantry, ready to be a satisfying base for your delicious meals. If you’re on a gluten-free diet, there are many white rice recipes to try, from the simple instant pot rice to restaurant-worthy culinary adventures. White rice can do it all!

Yes, brown rice or wholegrain rice is gluten-free. This is great news as whole grains contain more nutrients than grains that have been refined. Whole grains keep the entire seed of the plant, with its nutritious content the same as when it was growing in the fields. However, you should check the label when buying brown rice or any type of rice to make sure it has been produced in a gluten-free environment. Discover our top tips for switching to whole grain in our handy article.

All types of rice are gluten-free in their natural form. However, sometimes rice is present in different grain mixes or dishes that might contain gluten. Examine the product label or double-check with manufacturers, especially if they offer both gluten-friendly and gluten-free versions of the same food. Cross-contamination can easily happen if they use the same equipment or shipping areas.

Because breakfast is our favourite meal of the day, here are a few wonderful gluten-free ways to start off your morning. Of course, we ‘ve made rice the main star!

GOFREE Rice Pops

Wake up in the morning to a delicious bowl of GOFREE Rice Pops. Our cereals have been specially created based on a gluten-free formula, so all breakfast cereal lovers can enjoy their awesome flavour, no matter whether they can eat gluten or have to steer away from it. Every bowl has 6 vitamins and minerals, a delicious taste and absolutely no gluten. So, give these crispy puffs of rice a go for your next breakfast.

Gluten-Free Chilli Rice Pop Pancakes

Just because you are on a gluten-free diet, it doesn’t mean you have to give up one of the most delicious culinary concoctions ever – pancakes. We don’t know what we love more: their delightful taste or how easy they can be prepared. In our version, this gluten-free Avocado Rice Pop Thai basil seeded toast is ready in 15 minutes and make the ultimate savoury meal everyone is bound to enjoy, whether they love gluten or keep their distance.

Now that you know rice is gluten free and you’ve got a few ideas for gluten-free meals that give this little grain its much deserved spotlight, get your pantry topped up with rice, white or brown, and our GOFREE Rice Pops for an always-available supply of gluten-free ingredients and dishes.

Next, discover more about gluten-free breakfast cereals with our handy list of what to eat and what to skip.