Peggy Woodward, RDN has insight (and helpful hints) for a reader who wonders, "Is cornstarch gluten free?"
Is Cornstarch Gluten Free?
Updated on May 04, 2022
DEAR PEGGY: I have celiac disease, and I wonder if I can substitute cornstarch in recipes that call for flour. Is cornstarch gluten free? —H.P., Clifton Park, New York
It’s now estimated that one in every 133 Americans has celiac disease, an immune response to the gluten found in wheat, barley and rye. For celiac sufferers, eating gluten-filled foods can damage intestines and affect nutrient absorption. (Feeling bloated? Here’s what happens when you go gluten free for two weeks.)
Corn doesn’t contain gluten, so you can substitute cornstarch in sauces and soups that use flour as a thickener. But there are a few things to remember:
- Cornstarch is a more powerful thickener than flour, so you’ll need less. Start with half as much cornstarch for the flour listed in the recipe. (Learn more about when it is safe to eat corn starch.)
- Cornstarch breaks down faster than flour, so it must be added at the end of cooking. Combine cornstarch with cold water until smooth and stir into the sauce or soup. Bring to a boil; cook and stir until thickened.
- Sauces and soups thickened with cornstarch that are chilled and reheated may not maintain the same consistency as when they’re fresh.
- You can use thickeners like arrowroot, too.
- The protein in flour gives breads, cakes and baked goods their structure. Since cornstarch lacks this protein, it can’t be used as a substitute in baked goods. Experiment with rice, tapioca and buckwheat flour and fine cornmeal instead.
- Many new gluten-free foods can be found on grocery store shelves. Look for gluten-free cake, bread and cookie mixes as well as the alternative products mentioned above.
Look out for 10 surprising foods that aren’t gluten free, though.
Here's What to Make for Dessert!
Gluten-Free Peanut Butter BlossomsGluten-free peanut butter blossoms put a chocolate twist on creamy butter treats!
Flourless Chocolate TorteFlourless chocolate torte is the perfect dessert for chocoholics—no flour gets in the way of the rich chocolate flavor. Bake this melt-in-your-mouth torte for special occasions or any time a craving hits. For an elegant finish, dust it with confectioners' sugar.
Frozen YogurtLooking for a sweet treat that is a bit better for you? Our Test Kitchen shows you how to make frozen yogurt with an ice cream maker right at home.
Tangerine Chocolate SemifreddoWhen I wanted a new frozen treat for my family, I came up with this citrusy, chocolaty version of classic Italian semifreddo. For an elegant presentation on special occasions, top each serving with whipped cream, a tangerine section and baking cocoa. —Claire Cruce, Atlanta, Georgia
Gluten-Free Apple CrumbleThis comforting crumble has a beautiful caramel apple flavor that was a big hit with our taste testers! It's a home run when you need an easy gluten-free option for dessert. —Taste of Home Test Kitchen
CustardThis custard recipe uses simple ingredients and a no-frill method to make the perfect batch of belly-warming baked custard.
Cool Strawberry CreamThis fruity, luscious dessert makes a wonderful ending to a special dinner. When fresh strawberries are not available, substitute two packages frozen unsweetened strawberries, thawed and drained, for the fresh. —Joyce Cooper, Mount Forest, Ontario
Blueberry Ice CreamIf you churn only one homemade ice cream this summer, it should be this blueberry ice cream. Each scoop has a subtle tart, floral flavor and intense purple hue.
Berry Rhubarb FoolA "fool" is a British dessert that's usually made with custard. This is a modified, quicker version I created. My kids love it because it doesn't taste like rhubarb—so I guess it's well named! —Cheryl Miller, Fort Collins, Colorado
Grilled Honey-Balsamic Glazed FruitOne summer my mother-in-law made us grilled peaches basted with a sweet and tangy sauce. These are so good I'm always tempted to eat the whole batch. —Kristin Van Dyken, West Richland, Washington
Chocolate-Dipped Strawberry Meringue RosesEat these pretty treats as is or crush them into a bowl of strawberries and whipped cream. Readers of my blog, utry.it, went nuts when I posted that idea.—Amy Tong, Anaheim, California
Chunky Banana Cream FreezeEveryone loves ice cream, but we all know it doesn't make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter "ice cream" is a crowd-pleaser. People who ask me for the recipe can't believe how easy it is to make. —Kristen Bloom, Okinawa, Japan
Caramel Creme BruleeThis recipe comes out perfect every time and it's always a crowd-pleaser! A torch works best to get the sugar caramelized while keeping the rest of the custard cool. You may want to use more sugar to create a thicker, more even crust on top. —Jenna Fleming, Lowville, New York
Aunt Rose’s Fantastic Butter ToffeeElevate your homemade candy game with this easy butter toffee recipe—wonderful for gifting, sharing or indulging in a sweet, crunchy treat.
Homemade Strawberry Ice CreamThis creamy, luscious ice cream will remind you of the signature treat served at church ice cream socials. What dessert could be better? —Esther Johnson, Merrill, Wisconsin—Esther Johnson, Merrill, Wisconsin
Slow-Cooker Baked ApplesComing home to this irresistible dessert on a dreary day is just wonderful; it’s slow-cooker easy. — Evangeline Bradford, Erlanger, Kentucky
Chili-Lime Grilled PineappleI love grilled pineapple. This recipe combines the fruit's natural sweetness with the tart and spicy flavors of lime and chili powder. It's great for dessert and even as a side dish with ham or pork chops. —Geraldine Saucier, Albuquerque, New Mexico
Fried ApplesIt only takes four ingredients to make fried apples, a favorite southern side dish.
Lemon GelatoThis fresh lemon gelato recipe is the perfect combo of tangy sweetness and a creamy-cold texture.
Creamy Blueberry Gelatin SaladPlump blueberries and a fluffy topping star in this pretty, refreshing salad that was my mother's recipe. It was served at every holiday and celebration, and now my grandchildren look forward to sampling it at holidays. —Sharon Hoefert, Greendale, Wisconsin
Martha Washington CandyMartha Washington candy is a nostalgic confection that’s been passed down for generations. Don’t let the word “candy” intimidate you! This confection is very easy to make, with zero fancy tools required.
Creamy Cantaloupe PopsI make these delicious pops when the melons are ripening quickly in our cantaloupe patch.—Deanna Richter, Elmore, Minnesota
Cheesecake-Stuffed StrawberriesCheesecake-stuffed strawberries are simple to make and packed full of flavor. They're sure to be a hit at your next party.
Fudge PopsStock your freezer with a batch of rich and chocolatey fudge pops made with just pudding mix, milk and cream.
Raspberry SorbetWith an abundant crop of fresh raspberries from the backyard, it's no wonder why I rely on this dessert for a tasty, no-fuss frozen dessert. —Karen Bailey, Golden, Colorado
Cinnamon ApplesTransform crisp apples into a warm, spiced delight with this easy, comforting recipe that's perfect on its own or as a versatile topping for your favorite dishes.
Sonoran Sunset Watermelon IceIf you didn’t think watermelon and cilantro could go together in a dessert, this recipe will be a pleasant surprise! Sprinkle pomegranate seeds and a sprig of cilantro on top for extra flair. —Jeanne Holt, Mendota Heights, Minnesota
Trail Mix ClustersThese delicious snacks make wonderful gifts, and although they look and taste like they came from an expensive chocolate shop, they couldn't be more guilt-free. The dried fruit and nuts are heart-healthy and full of fiber. Bet you can't eat just one! —Alina Niemi, Honolulu, Hawaii
Forgotten CookiesForgotten cookies, aka "surprise cookies," are fluffy meringues filled with specks of chocolate and nuts. Learn what makes this vintage recipe so beloved, and how to perfect them at home.
Gluten-Free GingerbreadI only cook and bake gluten-free foods, and when I give these molasses-spiked loaves to friends, no one can taste the difference. —Erin Mendelssohn, La Quinta, California
Gluten-Free SugarplumsLots of moist, fruity flavor and nutty crunch give these sweet/spicy bites a
kind of gumdrop richness. They make a delicious addition to cookie trays. Sneak one early—they’ll be gone before you can lick the sugar off your fingers!
—Corleen Heidgerken, Milwaukee, Wisconsin
Raspberry-Banana Soft ServeWhen I make this ice cream, I mix and match bananas for their ripeness. Very ripe ones add more banana flavor. Less ripe ones have a fluffier texture. —Melissa Hansen, Milwaukee, Wisconsin
Bacon-Pecan Chocolate TrufflesI love eating these truffles the day after I make them, after the full flavor of the bacon comes through. —Sylvia Shankle, Munhall, Pennsylvania
