Swiss, Gouda, Havarti, Cheddar, Muenster. No matter how you slice it, cheese is a favorite addition to any sandwich. Pile on some ham, salami, bologna, sliced turkey or chicken breast, spread your favorite condiments, and you’ve got the makings of a delicious sandwich.
But is that sandwich gluten-free and safe for you to eat if you have celiac disease or a gluten sensitivity?
You probably already use gluten-free sandwich bread or a bread alternative (lettuce wrap, anyone?). That’s a good start, but before you add anything between the slices, read on!
Deli meats are a popular staple in many people’s diets. However, for those with celiac disease or gluten sensitivity, enjoying deli meats often comes with some uncertainty. The good news is that many deli meat options are naturally gluten-free. The bad news is that cross-contamination is common during processing, and many brands add gluten containing ingredients.
This leaves many gluten-free consumers asking. “Is deli turkey gluten-free?”
While the answer depends on the specific brand and type of deli meat this guide will walk you through how to choose safe gluten-free deli meats so you can enjoy sandwiches and nutritious protein again.
An Overview of Deli Meats and Gluten
Deli meats refer to precooked, pre-sliced meats you typically find at the deli counter of your grocery store. This includes meats like turkey, ham, roast beef, salami, bologna, and more.
On their own, meats like turkey, chicken, beef, and pork are naturally gluten-free. However, many steps during processing can introduce gluten through cross-contamination or added ingredients:
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Shared equipment: Deli meat slicers are used for many types of meats, including some with gluten-containing additives. Trace amounts can transfer between products.
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Broth injections Some meats are injected with broths containing wheat or malt as a binder
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Marinades and seasonings: Flavor enhancers added to meats often contain gluten from soy sauce, malt vinegar, wheat starch, etc.
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Fillers: Non-meat fillers like wheat flour may be mixed into the product.
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Preservatives: Some preservatives derived from wheat or barley could be present.
For these reasons, the only deli meats definitively gluten-free are those certified or labeled as such.
How to Choose Safe Gluten-Free Deli Meat Brands
When selecting gluten-free deli meats, look for the below signs:
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Labels reading “gluten-free”: This confirms the product has been tested to contain less than 20 ppm of gluten.
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Brands with strong gluten-free reputations: Many brands clearly state if all or some products are gluten-free.
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No malt flavors or wheat-based ingredients: Scan ingredients lists and avoid malt, malt vinegar, soy sauce, etc.
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USDA certified organic: Organic regulations prohibit wheat or gluten derivatives in meat.
Some well-known gluten-free deli meat brands include Boar’s Head, Diestel, Applegate, Columbus, Peacock, and Wellshire Farms. Of course, always double check labels.
Are All Deli Turkey Options Gluten-Free?
Since turkey is naturally gluten-free, you may wonder if all deli turkey products are safe. Unfortunately, not all turkey sold at the deli counter is certified gluten-free.
As mentioned above, cross-contamination from equipment and ingredients remains a risk. Only turkey slices that are specifically labeled “gluten-free” should be considered safe.
Some gluten-free turkey brands include Butterball, Jennie-O, Honeysuckle White, Diestel, and Norbest. Again, be sure to confirm gluten-free status on all product packaging.
What About Lunch Meats Like Bologna and Salami?
In addition to basic sliced turkey and ham, you may be wondering if lunch meats like bologna, pepperoni, and salami are gluten-free.
These types of processed, cured meats have a higher risk of containing gluten. The curing agents and flavorings often include gluten-based ingredients.
That being said, some lunch meat varieties from trusted gluten-free brands should be fine. As usual, opt for those labeled gluten-free and double check the ingredients. Applegate Farms offers many gluten-free lunch meat choices.
How to Avoid Cross-Contamination When Buying Deli Meats
Once you find gluten-free deli meat brands you trust, you also need to consider the risk of cross-contamination at the actual deli counter:
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Ask for fresh slices: Pre-packaged sliced meats have been sitting around longer. Opt for freshly cut from the deli slicer.
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Go at off-peak times: Visit the deli when it’s less busy so staff has time to thoroughly clean equipment between uses.
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Watch the slicer: Make sure the slicer looks clean before your meat is cut. Request a new slicer blade or wipe down if needed.
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Designate meats gluten-free: Some stores can designate certain deli meat varieties “gluten-free” in their system for staff.
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Buy pre-packed: If available, choose packaged gluten-free deli meats instead of having them sliced.
With caution, proper brands, and safe handling practices, you can feel confident enjoying your favorite deli meats again on a gluten-free diet. Always check labels closely, ask questions, and use common sense to ensure the highest level of safety when making gluten-free choices.
Frequently Asked Questions
Is turkey from the deli gluten-free?
Not necessarily. Only turkey specifically labeled “gluten-free” should be considered safe. Due to potential cross-contamination and ingredients, not all deli turkey is gluten-free.
What brands of deli meat are gluten-free?
Some deli meat brands that offer gluten-free options include Boar’s Head, Diestel, Applegate, Columbus, Peacock, Wellshire Farms, Butterball, Jennie-O, and Honeysuckle White. Always verify gluten-free status.
Can I eat salami on a gluten-free diet?
Sometimes. Double check that the salami is specially labeled “gluten-free.” Many contain gluten-based spices, flavorings, and preservatives. Applegate Farms has gluten-free salami.
Is turkey or roast beef gluten-free?
Plain turkey and roast beef are naturally gluten-free meats. However, check labels for any added marinades or seasonings. Only purchase deli turkey and roast beef that is specifically labeled as gluten-free.
What ingredients make deli meats not gluten-free?
Deli meats may contain malt vinegar, soy sauce, wheat flour, barley-based ingredients, flavorings, broths, preservatives, and spices made with glutenous grains. Avoid anything with these in the ingredients.
Let’s Talk About Cheese
Most cheese is gluten-free because the basic ingredients are milk, bacterial cultures, and rennet, the enzymes that separate milk solids from the water in milk to create curds. All of these components of cheese are naturally gluten-free.
Not all cheeses are created equal. Some go through processes where gluten could be present. For example, blue cheeses, such as Roquefort and Gorgonzola, are made with cultures from the mold Penicillium. This cheese-making process creates the characteristic blue mold streaks or spots on blue cheeses.
If the Penicillium cultures are grown on wheat or barley, they could contain gluten. The actual levels of gluten present in the final cheese product are probably low, but the safest bet is to find blue cheese that is certified or labeled gluten-free. In September 2020, GIG had testing performed on penicillium cultures at a research lab in Australia, and the findings showed the cultures contained gluten levels greater than 20 ppm.
Watch out for cheese with flavorings or additional ingredients. Any time ingredients are added to a food product, the risk of gluten being present increases. Some hard cheeses are soaked in beer, for example, depositing gluten on them and making them unsafe for a gluten-free diet. Processed cheese, such as American cheese, and cheeses that are low-salt, low-fat, or fat-free may also contain gluten.
Always check the ingredients list on cheeses if they are not either labeled or certified gluten-free. As always, a third-party certification can provide an extra level of comfort when seeking out safe foods to eat.
When making a sandwich, you usually have control over the cheeses you use. Stay clear of cheese trays and gifts of cheese where you cannot examine the packaging.