Are Potatoes Gluten Free?

Potatoes do not contain gluten. They can serve as a convenient alternative to other starches that have gluten, and potato flour can be used to craft gluten-free breads, pastas, and pizzas.

In short — yes, potatoes are gluten-free. Gluten is a protein present in wheat, rye, barley, and related grains. Potatoes are not grains; they are starchy vegetables.

This is welcome news for people who must avoid gluten because of celiac disease or non-celiac gluten sensitivity. Celiac disease is an autoimmune disorder where the body mistakenly treats gluten like a harmful invader — similar to how it responds to bacteria or viruses.

When someone with celiac disease eats gluten, their immune response creates inflammation and damages the lining of the small intestine. Eating gluten can trigger uncomfortable symptoms such as diarrhea, bloating, and abdominal pain.

If you’re sensitive to gluten, potatoes remain an acceptable food choice. You can even use them as replacements for certain gluten-containing foods you can’t eat — just be cautious about what you add on or prepare with them.

How to use potatoes

One of the benefits of potatoes is the wide variety available. Popular types include russet, sweet, white, red, purple, fingerling, and petite — and all are gluten-free.

Potatoes are also adaptable and can be incorporated into a gluten-free eating plan in many ways. Potato-based products can serve as substitutes for ingredients you must avoid.

Some ideas to try:

Potato flour

For baking breads, cookies, or cakes, try potato or sweet potato flour — made from ground potatoes — instead of wheat flour.

Potato crust

Rather than using dough for a pizza base, place sauce, cheese, and toppings on a crust made from mashed potatoes or thinly sliced roasted potatoes.

Potato soup thickener

When you need to thicken soups or sauces, skip the roux (which contains flour) and stir in mashed potatoes instead.

Enjoy gnocchi

Swap spaghetti or linguine for gnocchi, which is potato-based. If you make them at home, bind with a gluten-free flour, and check labels on store-bought versions to be sure they’re gluten-free.

Use potato “coating” for frying

Coat fish or chicken in potato flakes instead of breadcrumbs before frying.

Potato lasagna

Layer thin potato slices in place of traditional lasagna noodles for a gluten-free twist.

How to Peel Potatoes

Keeping potatoes gluten-free

Plain potatoes are free of gluten, but many common potato recipes and add-ons include gluten-containing ingredients.

Here are several potato-centric dishes where gluten might be hiding:

Gravy

Avoid pouring typical gravy over mashed potatoes — flour is commonly used in gravies. Look for gluten-free gravy options at stores or prepare a homemade gluten-free version.

Fried and baked potatoes

Order baked potatoes plain — without butter or mixed toppings. In restaurant kitchens, butter and other condiments can become contaminated when utensils used for gluten-containing foods are dipped into them.

Also be cautious with restaurant french fries; they may be cooked in the same fryer as battered items like chicken or onion rings. The same risk applies to potato skins.

Potato bread

Be wary of packaged potato breads — they may include wheat flour. Read the ingredient list on store-bought loaves or make your own to be certain.

Potato chips

Consider making your own potato chips at home. Some packaged or restaurant chips include malt vinegar or wheat starch.

Instant mashed potatoes

Check labels when buying instant mashed potatoes — not all brands are gluten-free.

Potatoes au gratin

Skip traditional potatoes au gratin unless you confirm it’s gluten-free; recipes often include breadcrumbs and flour. Search for a gluten-free version online or adapt the recipe yourself.

The takeaway

A gluten-free lifestyle doesn’t require giving up favorite dishes. With a few straightforward swaps — such as replacing gluten-containing components with potatoes or potato-based ingredients — you can expand your meal options without feeling deprived. For more on related foods, see are marsh mallows gluten free.