I’m no stranger to Mexican and Tex-Mex food. In fact, it’s one of my top choices when I go out to dinner or prepare a meal at home that will actually please my whole crew — and that’s no simple task!
For those with dietary restrictions, whether for personal reasons or to improve their health, what goes onto your plate and into your body can be a bigger-than-average deal. This leads to questions about the content of some foods, especially for those with allergies. If, like me, you love experimental or traditional dishes with roots in Mexican or Tex-Mex food, you may wonder if corn tortillas are gluten-free and if you can come to taco night.
Let’s get into it.
Are Corn Tortillas Gluten Free?
The first thing to understand about this question is that there are two main types of tortillas: corn and flour.
Corn tortillas were passed down from the Aztecs, making this ancient food a lasting tradition in Mexican cuisine.
Flour tortillas were introduced by Spanish colonizers, who began growing wheat in Mexico hundreds of years ago.
Corn flour is a cereal grain. This means 100% corn tortillas are 100% whole grain. Whole grains provide fiber, which is beneficial to your heart and to your digestive health. As long as other items and flours are not mixed in, corn flour is gluten-free, therefore, corn tortillas are gluten free.
Many other corn-based Mexican dishes, such as tamales, are also gluten-free.
To be completely certain that your corn flour or corn tortillas are gluten-free, check the packaging or contact the company directly. Most gluten-free foods are advertised as such. Always check your labels for gluten-containing ingredients such as wheat, barley, or rye. Look for certified gluten-free options.
Gluten-free corn tortillas can be a safe and enjoyable part of your diet. And if you’re particularly concerned about the ingredients, the best corn tortillas will be the ones you make yourself.
If you make tortillas at home for a dish like huevos rancheros or tacos, you can easily buy masa harina flour online from Bob’s Red Mill, Masienda, or other vendors. You could choose to buy a tortilla press, but a rolling pin will do just fine if you’re not making huge quantities regularly. Below we’ll get into some details of how to keep your homemade fresh corn tortillas good for longer.
Some people prefer the taste of flour tortillas to the taste of corn tortillas, which is a matter of personal preference. But if you’re concerned about gluten content, the choice has been made for you.
Flour tortillas are made from wheat flour, which contains gluten. Individuals with a wheat allergy, celiac disease, gluten intolerance, or gluten sensitivity should avoid flour tortillas and all other gluten-containing products.
White vs. Yellow Corn Tortillas
Shopping for corn tortillas seems pretty straightforward until you arrive at the grocery store and discover that there are also varieties among your corn tortillas.
Corn tortilla colors change based on the color of the kernels they are made from. There are even blue corn tortillas!
Apart from color, the main differences between yellow and white corn tortillas are their textures.
White corn tortillas have a higher moisture content, giving them a more pliable dough. They can be rolled or folded without cracking or breaking, making them great for wrapping, as you would an enchilada.
Yellow corn tortillas are generally thinner than white corn tortillas and more coarsely textured. With their lower moisture count, they are not as pliable. These tortillas are best used for dishes such as tacos, tostadas, and corn chips.
Are Corn Tortillas Plant-Based?
Corn tortillas are made with a few simple ingredients. They contain masa harina corn flour (not finely ground corn meal), water, and salt. They are plant-based and vegan, making them perfect for people on specialized diets.
Corn tortilla chips can be made at home and, if not prepared with lard, are plant-based and vegan. The oil used to make corn tortilla chips can be olive oil, corn oil, or avocado oil.
Check labels to make sure that your corn tortillas do not use lard if you have concerns about consuming tortillas that are not plant-based or vegan.
Are Gluten-Free Corn Tortillas Dairy Free?
Corn tortillas are dairy-free when eaten as-is.
The only exception to tortillas being dairy-free is the intentional modification of a tortilla or the use of a tortilla in a recipe that calls for a dairy product, such as cheese.
There are many companies that make dairy-free alternatives to popular items if you are looking to modify your recipe to fit your dietary needs or preferences.
Are Corn Tortillas Healthier Than Flour Tortillas?
Yes — corn tortillas are healthier than flour tortillas. They are a good source of magnesium and fiber.
Corn is a whole grain and corn tortillas are lower in carbs, fat, and calories than flour tortillas.
Flour tortillas are usually made with lard or shortening and therefore contain more fat. They do, however, contain more iron.
Do Taco Shells Have Gluten?
Taco shells are typically made from corn meal, making them gluten-free.
The ingredients of your taco may contain gluten, so use caution when adding premade spice mixes and salsas.
Mexican dishes also use corn tortillas as a taco shell.
Gluten-Free Mexican-Inspired Options
Looking for more ideas for your gluten-free diet, both with soft corn tortillas and without? Look no further!
- Gluten Free Enchiladas
- Gluten-Free Southwest Breakfast Pizza
- Gluten-Free Cheesy Chicken Enchiladas
- Mexican Street Corn
- Mexican Street Corn Nachos
- Enfrijoladas
Check out all of our best gluten-free recipes, too!
How Long Do Corn Tortillas Last in the Fridge?
If you’re wondering how to make your corn tortillas last longer, storing them in the fridge is the best solution.
Store-bought varieties that are stored in an airtight container in the cupboard will last for about 7-10 days.
Fresh tortillas that are stored in an airtight container in the refrigerator will last for about 6-8 weeks. That’s a huge difference!
The exception to these numbers is for homemade corn tortillas. Homemade tortillas typically lack any preservatives in store-bought tortillas, leading to a shorter shelf life. You should consume homemade corn tortillas within 2-3 days when stored in the cupboard or 5-7 days if kept in the fridge.
Here are some clues to help you determine if your corn tortillas have gone bad:
- Discoloration. Tortillas should not change in color.
- Texture or extreme dryness. This indicates a tortilla that is going stale.
- Mold. A precursor to mold is a slimy feel, so it’s best to toss your tortilla if you notice this cue.
- Rancid or unpleasant smell. Any unusual smells coming from your tortillas indicate it is time to throw them away.
Do you have tortillas that are just shy of fresh but still perfectly good to eat? Consider turning them into chips, or using them for recipes such as Tortilla Soup.
Can You Freeze Corn Tortillas?
If you don’t think you will use all of your corn tortillas before their prime, you can always freeze them. Corn tortillas can last 6-8 months in a freezer. For best results, thaw frozen tortillas at room temperature until soft.
The best way to freeze your corn tortillas is to follow these simple steps:
- Place wax paper between each layer of tortillas when freezing them to avoid sticking.
- Store your tortillas mindfully in your freezer to help prevent them from being snapped by large or heavy items.
- Remove as much air as possible from the freezer bag or container to ensure the tortillas stay as fresh as possible.