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!
Turkey is a popular deli meat that many people enjoy in sandwiches, wraps, and salads. For those with celiac disease or gluten sensitivity, a common question is whether deli turkey is gluten free and a safe option. The answer is not straightforward—while plain turkey meat itself does not contain gluten, the processing and additional ingredients used in packaged deli turkey can introduce gluten. This article provides an in-depth look at what to watch out for and which deli turkey brands are gluten free.
Is Plain Turkey Gluten Free?
Fresh, plain turkey meat without any additives does not naturally contain gluten. Turkey meat starts out gluten free, whether the turkey was fed a gluten-containing diet or not Plain roasted turkey breast sold at the deli counter, free of seasonings or marinades, is gluten free and safe for those avoiding gluten.
Risk of Gluten in Processed Deli Meats
While the raw turkey meat is gluten free, processed deli meats introduce potential sources of gluten contamination:
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Added seasonings Many deli turkey options contain added flavors, spices, and seasoning blends, which may contain gluten-containing ingredients Common culprits include garlic powder, onion powder, paprika, and spice mixes
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Marinades and solutions: Deli meats are sometimes packaged or cooked in marinades, broths or flavor solutions which can contain gluten. Watch for ingredients like soy sauce, malt vinegar, broths and extractives.
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Cross-contamination: Gluten cross-contact can occur during processing on shared equipment and in facilities handling wheat-based products.
For these reasons, the processing and handling involved with pre-packaged sliced deli turkey makes it risky for those with celiac disease or gluten intolerance. Checking labels carefully is key.
How to Choose Safe Gluten Free Deli Turkey
When selecting deli turkey, watch out for the following:
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Avoid seasoned deli meats: Opt for plain over flavored deli turkey options to reduce the risk of gluten from spices. Choose basic oven roasted or smoked turkey.
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Check the ingredients: Scan ingredient lists for any sign of gluten sources like wheat, barley, rye or ambiguous ingredients.
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Look for gluten free labels: Purchase brands that are certified and labeled gluten free to take the guesswork out of it.
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Ask about processing: Inquire at the deli counter about shared equipment, utensils and marinades used for their turkey.
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Consider alternative options: Other lower risk deli options include plain ham, chicken, corned beef and roast beef.
Following these tips will help identify deli turkey that is safe to eat on a gluten free diet. When in doubt, refer to the detailed brand lists below.
Top Gluten Free Deli Turkey Brands
Here are some of the top brands of deli turkey confirmed to be gluten-free:
Boar’s Head
- Boar’s Head Oven Roasted Turkey Breast
- Boar’s Head Smoked Turkey Breast
- Boar’s Head Roasted Turkey Breast
Boar’s Head indicates gluten free options online and on packaging.
Jennie-O
- Jennie-O Oven Roasted Turkey Breast
- Jennie-O Smoked Turkey Breast
- Jennie-O All Natural Oven Roasted Turkey
Jennie-O turkey products are labeled gluten free.
Butterball
- Butterball Oven Roasted Turkey Breast
- Butterball Smoked Turkey Breast
- Butterball Deli Thin Sliced Oven Roasted Turkey
Butterball turkey deli meats are certified gluten free.
Applegate Organics
- Applegate Organic Oven Roasted Turkey
- Applegate Organic Smoked Turkey Breast
Applegate Organic turkey deli meats are labeled gluten free.
Plainville Farms
- Plainville Farms Oven Roasted Young Turkey
- Plainville Farms Smoked Young Turkey
Plainville Farms indicates gluten free products.
Dietz & Watson
- Dietz & Watson Oven Roasted Turkey Breast
- Dietz & Watson Smoked Turkey Breast
Dietz & Watson marks gluten free items.
Wellshire Farms
- Wellshire Farms Nitrate-Free Smoked Uncured Turkey
- Wellshire Farms Nitrate-Free Oven Roasted Turkey
Wellshire Farms products are gluten free per their website.
Are Any Deli Turkey Brands Unsafe?
Some examples of deli turkey brands that may contain gluten or do not indicate gluten free include:
- Oscar Mayer
- Hillshire Farm
- Castle Wood Reserve
- Buddig
- Sara Lee
- Whole Foods
- Kirkland
- Diestel
Always verify ingredients and labeling when choosing these brands.
Gluten Free Alternatives to Deli Turkey
In addition to the safe gluten free turkey options above, consider these lower risk gluten free deli meat alternatives:
Plain roast beef – Unseasoned, additive-free roast beef is naturally gluten free.
Plain ham – Look for unadulterated ham without gluten-containing marinades or spices.
Plain chicken – Chicken breast sold at the deli counter is typically gluten free.
Corned beef – Plain sliced corned beef is generally safe, though some brands add seasonings.
Bacon – Opt for basic pork bacon without added flavors.
Prosciutto – Dry cured prosciutto ham is traditionally gluten free, but check labels.
Key Takeaways on Deli Meat and Gluten
While fresh turkey meat is gluten free, the processed deli turkey sold pre-packaged or at the deli counter has potential for gluten exposure. Carefully checking ingredient labels and choosing plain roasted or smoked turkey options can help identify gluten free brands. Opting for turkey and other deli meats marked “gluten free” provides added assurance. With the right choices, people with celiac disease and gluten intolerance can safely enjoy deli turkey.
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.
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FAQ
Is boar’s head deli turkey gluten-free?
Why is deli meat not gluten-free?
Is Oscar Mayer sliced turkey gluten-free?
Is Dietz and Watson deli turkey gluten-free?
Are deli meats gluten-free?
And we’ve done articles on brands of gluten-free ham and gluten-free turkey, but not deli meats in general. These brands of deli and lunch meat that are either labeled gluten-free, or are naturally gluten-free meaning that they contain no gluten ingredients and list no wheat or gluten allergens, and for most celiacs they are considered safe.
Where can I buy a gluten-free Turkey?
Empire brand turkey products can be found in most major grocery stores. Foster Farms Fresh Young Turkey and Fresh Young Turkey Breast are both gluten-free. Honeysuckle White markets gluten-free turkeys. The company’s website recommends that consumers “refer to product packaging for current and most accurate product information.”
Is Butterball deli meat gluten-free?
All are gluten-free and also are free of monosodium glutamate (MSG), according to the company. Most varieties are gluten-free. Butterball, best known for its turkeys, also offers chicken and turkey deli meat for slicing at the deli counter. Out of the 17 varieties of deli meat, all but one (the turkey ham) are labeled gluten-free by the company:
Is turkey meat gluten free?
The good news is that, except for gluten added after processing, turkey meat is naturally gluten-free, including turkey fed with wheat or gluten-containing grains. These brands of whole turkeys and turkey products are labeled “Gluten Free.” That means that you can breath extra easy about serving them to people with celiac disease.