Last Updated on August 15, 2022
Today, we’re going to be answering the question: is there gluten in potatoes? And take a look at how to make your own potato flatbread. As bread is typically always made from gluten, potato flatbread is a great gluten free alternative, and it’s super easy to make!
Potatoes are the staple foods across the globe. They’re incredibly versatile and loved by many. You can make so many dishes with the humble potato, and they make a perfect addition to any diet. However, is there gluten in potatoes? Are they safe to eat if you live with celiac disease? Let’s take a closer look.
What Are Potatoes?
We all know what potatoes are. But did you know that potatoes are actually the starchy part of the plant Solanum tuberosum? The potato is a root vegetable that you’ll usually find across North and South America. Whether in the US or in Chile, there are many different varieties of potatoes, from red to white, to sweet to russet. Potatoes are a staple food in many countries and one of the most versatile foods in the world.
Nutritional Information Of Potatoes
Depending on the variety of potatoes you’re consuming and how you’ve prepared them, the nutritional information can vary massively. However, raw medium-sized russet potatoes (one of the most common potato varieties available) contain the following nutritional value:
- Calories: 168
- Fat: 0g
- Protein: 5g
- Carbohydrates: 37g
- Fiber: 4g
- Sodium: 24mg
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Is There Gluten In Potatoes?
Absolutely not! In their raw form, all potatoes are completely free from any gluten and can be consumed safely on a gluten free diet. However, just because all potatoes are gluten free in their rawest form, it isn’t always the case once they’ve been prepared and cooked.
There are a few reasons why potatoes may contain gluten. The first is due to preparation. For example, if you fry potatoes in the same fryer as other foods that contain gluten, there is a high chance of cross contact. This would result in the end product not being gluten free.
Another reason why potatoes may contain gluten is due to the ingredients. This is particularly common when it comes to frozen potatoes. Gluten (such as wheat and barley) is sometimes added to potatoes to make them go extra crunchy or crispy, or to give them more flavor. If this is the case, it will be clearly displayed on the ingredients label of anything you purchase.
Which Potatoes Are Gluten Free?
To put it simply – all potatoes are naturally gluten free. There are hundreds of varieties to choose from, however, the most common varieties that you’ll find in grocery stores are:
- white potatoes
- red potatoes
- purple potatoes
- russet potatoes
- sweet potatoes
- petite potatoes
- fingerling potatoes
Ways To Make Potatoes – Is There Gluten In Potatoes
We’ve mentioned that potatoes are versatile, but did you know how versatile they really are!? Here are just a few ways you can prepare potatoes with totally different results:
- twice baked potatoes
- mashed potatoes
- roast potatoes
- hash browns
- hasselback potatoes
- potatoes au gratin
- scalloped potatoes
- cheesy potatoes
- fondant potatoes
- French fries
- potato flatbread
Potato Flatbread Recipe
Potato flatbread is a great gluten free alternative to wheat bread – and it’s absolutely delicious. This recipe is inspired by a recipe from E La Vegan.
The ingredients you’ll need for this recipe are:
- 400g of russet potatoes (around 3 medium-large)
- 1 cup of gluten free all purpose flour (and extra to knead)
- 1/2 teaspoon of salt
- pinch of nutmeg
- 1 tablespoon of oil (and extra for frying)
- 1/3 cup of chopped scallions
Step By Step
Step 1: Prepare The Potatoes
Add some water to a pan, along with salt. Add your potatoes after rinsing them. Boil the potatoes in the water over a medium heat until they are fork-tender. Once tender, remove from heat and leave to cool. Once cool, peel them. Transfer to a bowl.
Step 2: Make The Dough – Is There Gluten In Potatoes
Into the bowl of potatoes, add the flour, salt, nutmeg, oil and scallions. Begin to mash with a potato masher. Begin mixing with a spoon. Once a dough starts to form, you can start to knead with your hands. Regularly add flour to your hands to prevent the dough becoming too sticky.
Step 3: Fry The Flatbread
Divide the dough into 8 even parts and roll into balls. With a rolling pin, roll the dough between two sheets of parchment paper. Repeat until all flatbreads are ready. Add some oil to a pan over a medium heat. Once hot, add one flatbread at a time. Remove the layers of parchment paper as you go. Cook for around 2-4 minutes on one side, and then a further 1-2 minutes once you’ve flipped it over. Repeat until all flatbreads are cooked.
Step 4: Serve
Serve as they are, or add some herbs or garlic oil to make them even more delicious. Enjoy!
Conclusion – Is There Gluten In Potatoes?
I hope this post has helped to answer the question: is there gluten in potatoes? And give you an idea of the range of ways you can enjoy potatoes on a gluten free diet.
Do you have any tips or tricks when it comes to making the best gluten free potato recipes? If so, please feel free to let me know in the comments below. Sharing is caring!
Is Potato Flour Gluten-Free?
Yes! Both potato flour and potato starch are both gluten free alternatives to using wheat flour in your cooking and baking. It's always best to opt for potato flour that carries a gluten free label.
Do French Fries Have Gluten?
French fries sometimes contain gluten. This is due to cooking methods, as well as potentially using wheat to add flavor or crunch. Every product is different, so be sure to check ingredients.
Are Mashed Potatoes Gluten-Free?
Much like French fries, mashed potatoes can sometimes contain wheat due to additional flavor, so always be sure to check the packaging.
What Potatoes are Not Gluten-Free?
Naturally, ALL potatoes are gluten free and are the perfect addition to a gluten free diet.