What Are The Best Soy Sauce Alternatives For Gluten-Free Cooking? – TheFoodXP

Soy sauce is one of those kitchen staples that instantly boosts flavor with its deep, umami-rich taste. It’s even better for stir-fries, marinades, dipping sauces, and salad dressings.

But when you are following a gluten-free diet, traditional sauce has to be off the table. That’s because most of the soy sauces are brewed with wheat, which is not suitable for people with celiac disease or gluten intolerance. 

However, the good news is that, without compromising on flavor or taste, you can opt for the best soy sauce alternatives that are entirely gluten-free. San J is one of my favorites that offers the best gluten-free tamari soy sauce.

With less sodium and a splash of umami-rich flavors, this is a quality sauce that can be added to your Chinese dishes, dips, or salads. 

While tamari and liquid aminos are the most popular gluten-free soy sauces, other options offer similar flavors without gluten. You can check out the other soy sauce alternatives for people following a gluten-free diet below and choose them for yourself. 

Other Soy Sauce Alternatives For Gluten-Free Cooking

For people following specific dietary restrictions, selecting organic ingredients is essential. Here are six more soy sauce alternatives worth exploring in your kitchen:

1. Coconut Aminos

Coconut Aminos is best suited for people following gluten-free, paleo, or Whole30 diets. It is a popular soy-free and gluten-free alternative made from the fermented sap of coconut blossoms and sea salt.

While it is slightly sweet and less salty than traditional sauce, it still delivers a satiating umami depth and rich flavors. You can use this for sushi, salad dressings, stir-fry veggies, dips, sauces, pan chicken, wraps, or any other dishes of your choice.

Prefer buying it from popular brands like Big Tree Farms or Coconut Secrets. 

2. Miso Paste (diluted)

Another option is miso paste, which is an excellent option for soups, glazes, dressings, or any dips. Made with fermented soybean paste, it is thinned with water, broth, or vinegar, making it a great savory liquid substitute for soy sauce. 

However, some brands also use grains to make this paste, so it is always better to check the labels before consuming it. Prevention is always better than a cure! For miso paste, consider organic brands like Miso Master Organic (gluten-free versions). 

3. Fish Sauce (Gluten-Free Certified)

For Southeast Asian recipes like Thai or Vietnamese dishes, fish sauce is preferred by most restaurants and chefs. It is naturally gluten-free because it is prepared with fermented anchovies and salt. However, as I always say, it is essential to check the labels for any other additives or preservatives. 

Besides this, the fish sauce imparts intense and umami-rich flavor to your Thai, Vietnamese, and Filipino dishes. To use this sauce in your dishes, add it in moderation as a flavor enhancer.

Avoid adding too much because it can overpower the natural flavors. The popular gluten-free brands are Red Boat Fish Sauce, which is (100% pure, no additives). 

4. Worcestershire Sauce (Gluten-Free Brands Only)

Generally, Worcestershire sauce is made from vinegar, molasses, anchovies, and spices. But some commercial brands contain barley malt or soy, so always check for gluten-free varieties that are widely available. 

It adds complex, slightly sweet, and tangy flavor along with umami richness to sauces and meats. This is also best used in BBQ sauces, gravies, and dips. Some of the gluten-free brands available in the market are Annie’s Organic Worcestershire Sauce and The Wizard’s Gluten-Free Worcestershire. 

5. Homemade Soy-Free, Gluten-Free Sauce

If you have sensitive allergies, make a simple and ready-to-use DIY sauce with a blend of homemade ingredients. One of the homemade versions can be combined with beef or vegetable broth, apple cider vinegar, pure molasses, garlic powder, onion powder, salt, and sesame oil or tamarind paste. 

All you have to do is simmer everything for 5 to 10 minutes, and your homemade version of gluten-free soy sauce will be ready. It’s even better than any store-bought because you have control over the ingredients, and it is easily customizable as per your taste preferences. The cherry on the cake is that no additives or preservatives will be found. 

Label Reading Tips For Gluten-Free Sauces

Choosing a sauce that claims to be gluten-free is not always as simple as it sounds because the ingredients can be misleading.

So, it is better to always check the labels to be on the safe side, especially for people with celiac disease. Follow the steps below to read labels like a pro when shopping for gluten-free soy sauce alternatives or any savory condiments. 

1. Look For Certified Gluten-Free Labels 

The most reliable indicator that a sauce is safe is its official gluten-free certification. You can check out the logos from trust organizations like:

• GFCO (Gluten-Free Certification Organization)
• NSF Gluten-Free
• Beyond Celiac 
• Coeliac UK Crossed Grain Symbol

These labels on the sauces pack can guarantee the product contains less than 20 parts per million (ppm) of gluten, which is the FDA standard for gluten-free safety. 

2. Read The Full List Of Ingredients, Not Just The Labels

Sometimes we check the labels and miss out the complete list of ingredients that can raise concerns. Always check the back or side panel for the full ingredient list. 

I recommend you avoid the sauce if you see:

• Wheat, barley, or rye in any form
• Malt vinegar, malt extract, or malt flavoring (usually from barley)
• Soy Sauce (unless it says explicitly gluten-free)
• Hydrolyzed wheat protein

3. Watch For Allergen Statements

Under FDA rules, if wheat is used as an ingredient (even in trace amounts), it must be listed in the “contains” statement, below the ingredient list. The absence of wheat in the ingredient section doesn’t always mean the product is gluten-free. 

There can be some ingredients that “contain” barley or processed wheat, which can not be good for people with gluten intolerance. 

Conclusion

Eating gluten-free food doesn’t mean that you have to compromise on taste. You have the best soy sauce alternatives, which are gluten-free and a healthier option. While the traditional soy sauce is off the table, the other alternatives deliver a similar taste and rich flavors. 

You can check out the best brands available in the market and get started to make stir-fries, salad dressings, marinades, and dipping sauces with the right substitutes!