Do mashed potatoes have gluten? Plain mashed potatoes made with potatoes, butter, milk and salt are naturally gluten-free. The trouble comes from what gets added: flour or broth in restaurant kitchens, and seasonings in some boxed mixes. Here’s what to watch for.
Everybody loves mashed potatoes. They’re a staple at every holiday, and if I could only eat one food for the rest of my life, it would probably be potatoes.
If the gluten-free diet is new to you, gluten is a protein found in wheat (including spelt, durum and farro), barley and rye. Oats are naturally gluten-free but are often contaminated with wheat, so with celiac disease you need oats labeled gluten-free.
Potatoes are a vegetable, so in their natural form they’re gluten-free. You can read more in Is There Gluten in Potatoes? With store-bought and restaurant mashed potatoes, though, it depends on what’s been added.
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Does Potato Starch Have Gluten?
Potato starch is the starch from a potato, extracted and dried into a white, flour-like powder. It isn’t a grain, so it’s naturally gluten-free and a handy thickener for sauces, stews and gravies. It also helps keep gluten-free baked goods moist. As with any starch, buy one labeled gluten-free if you have celiac disease.
Are Instant Potatoes Gluten-Free?
Instant potatoes are great when you want a quick side. But they can be sneaky. I’ve bought two flavors of the same brand before, and one was gluten-free while the other wasn’t. Always check the label of anything you buy, even if you’ve bought it before, because ingredients and manufacturing can change.
Some flavored instant potatoes contain yeast extract. Yeast extract may contain gluten from barley if it was made from spent brewer’s yeast, and the source doesn’t have to be listed. Gluten Free Watchdog’s advice is to avoid foods that list yeast extract unless the package is labeled gluten-free. More here: Is Yeast Extract Gluten Free?
Idahoan is one of the biggest instant potato brands in the US. Many of their flavors have no gluten ingredients, and some packages say gluten-free, but Idahoan doesn’t publish a single gluten-free list, so check each package. Their range includes:
- Buttery Homestyle Mashed Potatoes
- Four Cheese Mashed Potatoes
- Sour Cream and Chives Mashed Potatoes
- Buttery Golden Selects Mashed Potatoes
- Original Mashed Potatoes
- Roasted Garlic Mashed Potatoes
- Applewood Smoked Bacon Mashed Potatoes
Two plain options that are labeled gluten-free are Hungry Jack Mashed Potatoes and Betty Crocker Potato Buds. Both are just dried potatoes plus a couple of processing ingredients.
Whatever brand you pick, choose packages with a clear “gluten-free” label when you can.
Are Homemade Mashed Potatoes Gluten-Free?
Depending on what you add, absolutely! Most people make mashed potatoes by mashing boiled potatoes with butter and milk, and sometimes cheese or sour cream. Those ingredients are all naturally gluten-free. Just check anything flavored or packaged you stir in, like bouillon, seasoning blends or gravy.
If you want gravy on top, here’s our list of gluten-free gravy brands.
Eating Out
Don’t assume restaurant mashed potatoes are safe. Some kitchens add wheat flour to thicken them, or cook the potatoes in broth that contains flour or hydrolyzed wheat protein. The Celiac Center at Beth Israel Deaconess lists mashed potatoes among the foods to ask about.
Ask your server how they’re made, and talk to the chef if you can. That will give you peace of mind when you eat.
Are Potato Rolls Gluten-Free?
Another sneaky one! Despite the name, potato rolls are usually not gluten-free. Most are made mainly from wheat flour, with some potato flakes or potato flour added. Potato bread is usually just wheat bread with potato in it.
It can feel overwhelming checking everything, but it becomes second nature before you know it. If you’d like to make your own gluten-free version, I’ve found a great recipe.
These Gluten-Free Potato Rolls from Zest for Baking are light, soft and hard to resist. You’ll need:
- almond milk
- white vinegar
- water
- dry yeast
- mashed potatoes
- sugar
- egg
- butter
- salt
- gluten-free flour
- xanthan gum
That’s quite a few ingredients, but you probably have most of them already. Use a flour blend and yeast labeled gluten-free. If you try it, I’d love to know how it goes.
Get Mashing!
I’m so grateful that mashed potatoes are naturally gluten-free. I can happily live without a lot of foods, but mash isn’t one of them! The smoother and creamier, the better.
When buying mashed potatoes, look out for flour-based thickeners, yeast extract, and flavorings and seasonings that aren’t labeled gluten-free. If you’re vigilant when shopping and ask questions when you eat out, you can enjoy them safely. For more, see our hidden gluten guide.
Sources: Beyond Celiac on yeast extract; Gluten Free Watchdog; Idahoan products; Betty Crocker Potato Buds; Hungry Jack label; BIDMC CeliacNow dining-out guide.
Club Gluten Free shares practical, well-researched guides to gluten-free ingredients, products, restaurants and recipes. We check manufacturer statements and celiac organization guidance, and update our guides when products change.