Is Lo Mein Noodles Gluten Free?

No, traditional lo mein noodles are not gluten-free as they are typically made from wheat flour which contains gluten. Those with celiac disease or gluten sensitivity should look for specifically labeled gluten-free alternatives made from rice, mung bean, or other gluten-free flours if they wish to enjoy a lo mein-style dish.
Is Lo Mein Noodles Gluten Free?

Health Benefits

  • Good source of carbohydrates for energy
  • Contains essential B vitamins like thiamine, riboflavin and niacin
  • Provides minerals including iron, manganese and selenium
  • Low in fat when prepared without excessive oil
  • Offers protein, especially when egg noodles are used
  • Versatile base for adding nutritious vegetables
  • Can incorporate lean proteins like chicken or tofu
  • May provide fiber, especially if whole grain varieties are used
  • Contains moderate amounts of phosphorus for bone health
  • Can be part of a balanced diet when portion-controlled

Who Should Avoid

  • Individuals with soy allergies (if soy sauce is used)
  • People with shellfish allergies (if seafood is included)
  • Those allergic to eggs (if egg noodles are used)
  • Individuals with sodium restrictions
  • People with wheat allergies (if wheat starch is present despite being "gluten-free")
  • Those with MSG sensitivity (if present in seasonings)
  • People with sesame allergies (if sesame oil is used)
  • Individuals on low-carb diets
  • People with corn allergies (if corn starch is present)
  • Those with certain digestive disorders like IBS
  • Individuals with diabetes monitoring carbohydrate intake
  • People with specific food additive sensitivities

Gluten Free Alternatives

  • Rice Noodles - Made from rice flour and water. Light, translucent, and commonly used in Asian cuisine as a gluten free alternative.
  • Zucchini Noodles - Spiralized fresh zucchini that creates long, pasta-like strands. Low carb, nutrient dense, and provides a fresh vegetable base for stir fry dishes.
  • Sweet Potato Noodles - Spiralized or cut from sweet potatoes. Rich in vitamins, minerals, and provides a slightly sweet flavor with a hearty texture.
  • Spaghetti Squash - Roasted squash that naturally separates into noodle-like strands when cooked. Low calorie, high in nutrients, and has a mild, slightly sweet taste.
  • Shirataki Noodles - Made from konjac yam. Extremely low in calories, carbohydrate free, and have a unique translucent appearance similar to traditional noodles.

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Frequently Asked Questions

Is lo mein made with wheat flour, or can I find gluten-free versions?

Traditional lo mein noodles are made with wheat flour and contain gluten. Gluten-free versions can be found using rice noodles, mung bean noodles, or other alternative ingredients.

How much gluten is typically in traditional lo mein noodles?

Traditional lo mein noodles contain wheat flour as their main ingredient and typically have 10-13% gluten content. Chinese egg noodles used for lo mein have a similar gluten content to regular pasta noodles.

Are rice noodles sometimes used for lo mein, or is that a different dish entirely?

Lo mein traditionally uses wheat-based egg noodles, not rice noodles. Rice noodles are used in different dishes like chow fun or pad thai.

If I order lo mein at a restaurant, would the sauce also contain hidden gluten?

Lo mein sauce typically contains soy sauce which has wheat/gluten. The noodles themselves and the sauce both contain gluten, making the entire dish unsuitable for those avoiding gluten.

Can I substitute zucchini or sweet potato noodles for traditional lo mein noodles in recipes?

Yes, both zucchini and sweet potato noodles can be used as healthier, low-carb alternatives to traditional lo mein noodles. Just be aware they’ll have a different texture and may release more water during cooking.
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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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