For anyone following a gluten free diet, tacos can still be a delicious and satisfying meal thanks to the wide availability of gluten free taco shells. These crunchy or soft shells are typically made from corn rather than wheat, making them naturally gluten free. Whether you’re building tacos for a weeknight family dinner or preparing a festive taco bar for guests, gluten free taco shells offer the perfect base. With a range of options from store-bought to homemade, it’s easier than ever to enjoy tacos without compromising your dietary needs.
What Are Gluten Free Taco Shells?
Understanding the Ingredients
Gluten free taco shells are made without wheat or other gluten-containing grains. The most common ingredient used in these shells is corn, often in the form of masa harina a special corn flour treated with lime (calcium hydroxide). These shells are safe for people with celiac disease or gluten sensitivity, as long as they are produced in a certified gluten free environment.
Types of Gluten Free Taco Shells
- Corn taco shells: The most popular and widely available gluten free option, known for their crispy texture and slightly sweet flavor.
- Soft corn tortillas: Made from the same corn base but pliable and perfect for soft tacos or enchiladas.
- Grain-free taco shells: Made from cassava, almond flour, or coconut flour for those avoiding all grains.
- Homemade options: You can make your own using masa harina and water to ensure freshness and full control of ingredients.
Benefits of Choosing Gluten Free Taco Shells
Safe for Gluten Intolerance and Celiac Disease
Choosing certified gluten free taco shells ensures safety for individuals with gluten-related health conditions. These products undergo rigorous testing and avoid cross-contamination during production.
Simple, Whole Ingredients
Most gluten free taco shells are made with just a few ingredients often corn, water, and a touch of salt. This simplicity makes them ideal for clean eating and minimal processing.
Versatile in the Kitchen
Gluten free taco shells are not limited to tacos alone. They can be used in recipes like tostadas, nachos, or taco salads. Their firm texture holds fillings well and adds a satisfying crunch or chew.
Best Store-Bought Gluten Free Taco Shell Brands
Popular Choices Available at Grocery Stores
- Old El Paso Gluten Free Taco Shells: Clearly labeled and widely available, these crunchy corn shells are a go-to for many households.
- Mission Corn Tortillas: Naturally gluten free and perfect for soft tacos, enchiladas, or quesadillas.
- Siete Grain-Free Shells: Made with cassava or almond flour, these are perfect for paleo or grain-free diets.
- La Tortilla Factory Organic Corn Tortillas: Offers a homemade taste with wholesome, non-GMO ingredients.
What to Look For on the Label
Always check for a certified gluten free label. Look for ingredients like 100% corn or masa harina and avoid shells that list wheat flour or contain ambiguous thickeners. Also, check for manufacturing disclaimers such as processed in a facility that also handles wheat, which may be a concern for those with severe gluten sensitivity.
Making Gluten Free Taco Shells at Home
Simple Homemade Corn Tortilla Recipe
If you prefer the homemade route, making gluten free taco shells from scratch is easier than you might think. Here’s a basic recipe:
- 2 cups masa harina (gluten free)
- 1½ cups warm water
- ½ teaspoon salt (optional)
Mix the ingredients until a soft dough forms. Divide into equal balls and press flat using a tortilla press or rolling pin. Cook each tortilla on a hot, dry skillet for about 1 minute per side. For hard taco shells, drape the tortillas over the oven rack and bake at 375°F (190°C) until crisp.
Tips for Homemade Success
- Use parchment paper to prevent sticking when pressing tortillas.
- Store cooked tortillas wrapped in a towel to keep them warm and flexible.
- Reheat on a skillet or directly over a gas flame for added flavor.
Filling Ideas for Gluten Free Tacos
Classic Combinations
- Grilled chicken with avocado, tomatoes, and shredded lettuce
- Ground beef seasoned with cumin and paprika, topped with cheese and salsa
- Slow-cooked carnitas with pickled red onions and cilantro
- Shrimp and slaw with lime crema
Vegetarian and Vegan Options
- Spiced black beans with corn and avocado
- Roasted sweet potatoes with kale and chipotle sauce
- Sautéed mushrooms with garlic and herbs
Storage and Shelf Life
How to Store Gluten Free Taco Shells
Store unopened packages in a cool, dry place. Once opened, seal tightly or transfer to an airtight container to prevent moisture from making the shells soggy. For soft tortillas, refrigeration is best to preserve freshness, though they can become brittle if not reheated properly before use.
Freezing Tips
Most gluten free taco shells and tortillas freeze well. Separate them with parchment paper and store in a freezer-safe bag. Thaw overnight in the refrigerator or at room temperature and reheat before serving.
Are All Corn Tortillas Gluten Free?
Reading the Fine Print
While corn is naturally gluten free, not all corn tortillas are created equal. Some brands mix wheat flour for texture or stretch the dough, making them unsafe for gluten free diets. Always read labels carefully and confirm the product is certified gluten free.
Cross-Contamination Risks
Even if the ingredients are gluten free, cross-contact during production can be a concern. Gluten free certification and manufacturing practices help reduce this risk significantly.
Gluten free taco shells open the door to countless tasty, satisfying, and safe meal options. Whether you buy them at the store or craft them at home, these shells bring the joy of tacos to everyone regardless of dietary restrictions. From crunchy corn shells to soft grain-free alternatives, there’s a perfect fit for every preference and every filling. By selecting the right products and paying attention to labeling, you can enjoy gluten free tacos that are both delicious and worry-free. So grab your favorite toppings, warm up your shells, and start building tacos that everyone at the table can enjoy.