Can You Eat Eggs If You're Gluten-Free? Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Diets Gluten-Free Can You Eat Eggs If You're Gluten-Free? By Jane Anderson Jane Anderson Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet. Learn about our editorial process Updated on March 14, 2022 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Cara Lustik Fact checked by Cara Lustik Cara Lustik is a fact-checker and copywriter. Learn about our editorial process Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Eggs and Gluten Egg Dishes That Contain Gluten Plain eggs and eggs prepared by themselves—for example, boiled eggs, poached eggs, and fried eggs made in a clean pan—are gluten-free. However, egg dishes such as quiche and eggs benedict are not always gluten-free. For this reason, people with celiac disease and non-celiac gluten sensitivity need to be very cautious with eggs and egg-based dishes, since they're susceptible to gluten cross-contamination in cooking. Eggs and Gluten For most people who follow the gluten-free diet and who react when they eat eggs, any problems with eggs most likely stem from one of two places: gluten cross-contamination when the eggs are cooked, or from a sensitivity to the eggs themselves. Eggs are one of the top allergens in the U.S., so it's not unusual for someone to suffer from sensitivities to both eggs and gluten. If you're preparing your eggs in a gluten-free kitchen with dedicated gluten-free utensils, you should be fine. But in a shared kitchen, you'll need to watch out for potential problems with shared cooking spaces, utensils, and pans in order to keep your eggs safe. This is a particular problem because eggs so often are cooked together with gluten-containing breakfast foods, such as pancakes, French toast, bread, and baked goods. Egg Dishes That Contain Gluten Many restaurants that serve breakfast cook their eggs on the same grill as French toast and pancakes. This shared cooking space may cross-contaminate your otherwise gluten-free meal. In addition, some restaurants (the International House of Pancakes, for one) actually mix a little pancake batter into their scrambled eggs and omelets to make them fluffier. To stay safe eating eggs at a restaurant, follow the rules for eating out safely gluten-free. Specifically, ask that your eggs be prepared in their own, clean pan using clean utensils, as far away as possible from where any pancake batter or toast is being prepared. Most restaurants are willing to oblige, or at the least will tell you that they can't accommodate you. Egg Dishes to Avoid There are numerous egg-based dishes that are not gluten-free. When you're dining out on a gluten-free diet, it's best to avoid these egg-based dishes: Baked eggs (usually contain flour or baking mix)Breakfast egg sandwich (served on bread)Cheese souffle (usually contains flour)Eggs benedict (served on an English muffin)Most quiche (quiche usually uses a flour-based crust and may have flour mixed into the eggs themselves) You always should question egg dishes that have additional ingredients, since so many recipes for souffles and casseroles contain flour in addition to eggs. Gluten-Free Egg Recipes If you can solve the cross-contamination problem, many egg dishes usually are gluten-free, including: Healthier Deviled Eggs California Summer Vegetable Omelet Crustless Salmon, Spinach, and Mushroom Quiche A Word from Verywell Eggs are generally a safe option on the gluten-free diet, and can provide you plenty of protein to jump-start your day. Just make sure that any eggs you eat are prepared in a way that guards against gluten cross-contamination. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Food & Drug Administration. What You Need to Know about Food Allergies. By Jane Anderson Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Eating Gluten-Free and Ordering Sushi? Don't Make These Mistakes! IHOP Nutrition Facts: What to Order & Avoid Can You Trust Cornstarch If You're on a Gluten-Free Diet? 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