Is Gravy Gluten Free?

Yes, traditional gravy made from meat drippings and cornstarch is gluten-free. However, many store-bought gravies and restaurant versions contain wheat flour as a thickening agent, making them not gluten-free.
Is Gravy Gluten Free?

Health Benefits

  • Rich in protein which supports muscle growth and repair
  • Contains minerals like iron that help prevent anemia
  • Provides B vitamins that support energy metabolism
  • Offers comforting warmth during cold weather, potentially easing cold symptoms
  • Can provide hydration when made with broth
  • Contains amino acids from meat drippings that support various bodily functions
  • May aid in weight management when consumed as part of a balanced meal, increasing satiety
  • Contains zinc which supports immune function
  • Provides calories for energy when needed
  • Can be fortified with vegetables for additional nutrients
  • Potentially includes antioxidants from herbs and spices used in preparation

Who Should Avoid

  • People with high blood pressure (due to sodium content)
  • Individuals with heart conditions requiring sodium restriction
  • People with severe kidney disease
  • Those with dairy allergies (if cream-based)
  • Individuals on low-fat diets (for cream or fat-based gravies)
  • People with corn allergies (if thickened with cornstarch)
  • Those with certain food additive sensitivities (MSG, yeast extract)
  • Individuals following strict plant-based diets (for meat-based gravies)
  • People with reflux/GERD (can trigger symptoms)
  • Those managing diabetes (due to potential carbohydrate content)
  • Individuals with soy allergies (if containing soy-based ingredients)
  • People with sulfite sensitivities (if containing wine or preservatives)

Gluten Free Alternatives

  • Arrowroot Starch - A fine powder extracted from tropical plant roots. Creates a smooth, glossy sauce with neutral flavor and excellent thickening properties.
  • Cornstarch - Derived from corn kernels, produces a clear and silky texture. Provides good thickening ability and works well in both light and dark gravies.
  • Tapioca Starch - Made from cassava root, creates a translucent and smooth sauce. Provides a light and delicate thickening effect with neutral taste.
  • Potato Starch - Extracted from potato processing, offers quick thickening capabilities. Creates a smooth texture and works well in both hot and cold preparations.
  • Chickpea Flour - Ground from dried chickpeas, provides a nutty flavor and high protein content. Excellent for creating hearty and rich sauce-like consistencies.

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Frequently Asked Questions

Is this gravy thickened with flour or is it gluten-free?

I cannot determine if the gravy is thickened with flour or is gluten-free without seeing the recipe or ingredients list.

Can I substitute cornstarch for wheat flour in my grandmother's turkey gravy recipe?

Yes, but use only half as much cornstarch as the recipe calls for flour since cornstarch has twice the thickening power.

What hidden sources of gluten should I watch for in store-bought gravies?

Modified food starch, hydrolyzed vegetable protein (HVP), and natural flavorings often contain hidden gluten in store-bought gravies. Soy sauce, malt vinegar, and thickening agents like wheat flour are other common gluten-containing ingredients to check for on gravy labels.

Will my symptoms flare up if I just pick around the gravy touching my mashed potatoes?

If you have a food sensitivity or allergy to ingredients in the gravy, even minimal contact or cross-contamination could potentially trigger symptoms. It’s safest to completely avoid the gravy and request your mashed potatoes be served separately.

Are there any good premade gluten-free gravy options at regular grocery stores?

McCormick and Pacific Foods both make gluten-free gravy mixes/packets that are widely available at major grocery chains. Heinz makes jarred gluten-free gravy that’s also commonly stocked.
Picture of Dr. Anne Verstegen

Dr. Anne Verstegen

Dr. Anne Verstegen specializes in orthomolecular therapy and nutritional coaching. With a background in public health research and management, she focuses on addressing health concerns through dietary approaches, gut health optimization, and stress reduction strategies. As Glutenfreeda's professional editor, she reviews all content to ensure accuracy, safety, and alignment with current nutritional science.

We Try Our Best

We understand how important it is to have trustworthy information when managing a gluten-free lifestyle, which is why we carefully source all our content from respected health and nutrition experts. You can find these trusted references listed below: 

  1. National Institutes of Health (NIH)

  2. Coeliac UK

  3. Harvard T.H. Chan School of Public Health

  4. Mayo Clinic

  5. World Health Organization (WHO)

  6. Celiac Disease Foundation

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The information on this site is for educational purposes only and doesn’t replace professional medical advice. If you suspect gluten sensitivity, consult with a healthcare provider before changing your diet.