Paellas for Celiacs: How to Make an Authentic Gluten-Free Paella

There are all kinds of intolerances, from lactose intolerance, sucrose and fructose intolerance, or in the case we are going to discuss today: gluten intolerance.

If we are gluten intolerant or know someone who is, we have probably discovered, by looking at the fine print of products and ingredients, that this small protein is found in a surprisingly large number of products.

As expected, when something that our body cannot tolerate is found in a wide range of foods and products, it can make it difficult to enjoy a meal without the fear of consuming gluten. For celiac rice lovers, this can happen with paella.

But fear not, in this post, we’re going to take a good look at the recipe to inform you on how to make gluten-free paella for celiacs.

What does it mean to be Celiac?

Celiac people suffer from a chronic, multi-organ, and autoimmune process that mainly affects the intestine, in addition to possibly damaging other organs or tissues.

This systematic disease occurs due to a permanent “intolerance,” not an allergy, to gluten, a protein commonly found in wheat, rye, barley, and many other cereals.

This intolerance can lead to other diseases, in addition to certain symptoms when gluten is consumed, such as abdominal pain, gas, indigestion, constipation, diarrhea, nausea, and vomiting, or other symptoms.

Is Valencian Paella Suitable for Celiacs?

Naturally Gluten-Free Ingredients in Paella

The good news is that the traditional Valencian paella is celiac-friendly. Most of the ingredients, such as rice, vegetables, chicken, or rabbit, are naturally gluten-free. However, there are certain ingredients that may contain gluten, such as paprika and coloring, depending on their manufacturing process. Fortunately, gluten-free versions of these ingredients can be found.

Cross-Contamination Risks When Cooking

One of the most common risks when cooking for celiac people is cross-contamination. If utensils, surfaces, or ingredients have been in contact with gluten, it’s possible that gluten-free foods may become contaminated. It’s important to take precautions, such as cleaning all utensils and surfaces thoroughly before starting to cook, and using products certified as “gluten-free” to avoid any risk.

How to Prepare a Paella for Celiacs Step by Step

1. Choose the Right Ingredients

To make a paella for celiacs, make sure to choose ingredients that do not contain gluten, such as high-quality rice, fresh vegetables, fresh meat or seafood, and gluten-free coloring or paprika. If you decide to use broth, check the ingredients and ensure that it does not contain any traces of gluten. Among the best options is the brand Carmencita, which offers paprika and gluten-free coloring, ensuring a high-quality product that is completely safe for those with this intolerance.

2. Ensure a Gluten-Free Environment

When cooking for celiacs, it’s essential to maintain a gluten-free environment. This includes cleaning all utensils, surfaces, and workspaces, and using containers and tools that have not been previously contaminated with gluten. Caution is key to avoid any traces of gluten during preparation.

3. Cook the Paella Safely

Once all ingredients have been selected and the environment is clean, cook the paella following the traditional process. Ensure that all ingredients are cooked correctly and that there is no risk of cross-contamination while cooking. Remember, rice and vegetables are naturally gluten-free, so they are not a concern, but always follow precautions.

Gluten-Free Paella Recipes

Gluten-Free Valencian Paella

The traditional Valencian paella recipe can be made gluten-free if certain precautions are taken when choosing ingredients like paprika and coloring. Use high-quality rice, fresh vegetables, chicken, or rabbit, and gluten-free broths. Remember, Valencian paella is a versatile dish, so you can adapt the ingredients to make it completely suitable for celiacs.

Here you’ll find the recipe for the original Valencian paella.

Gluten-Free Seafood Paella

A seafood paella is naturally gluten-free since seafood does not contain gluten. To make a celiac-safe version, ensure you use gluten-free broths and check other ingredients such as paprika and coloring. Seafood paella is an excellent dish to enjoy without worrying about gluten.

Here you’ll find the recipe for calamari and shrimp paella.

Gluten-Free Vegetable Paella

A vegetable paella is a light and healthy option that can also be adapted for celiacs. Just like in other recipes, you should ensure all ingredients are gluten-free, from the rice to the seasonings. This recipe is perfect for those who prefer a vegetarian or vegan option.

Here you’ll find the recipe for vegetable paella.

Frequently Asked Questions about Paellas for Celiacs

Watch Out for Your Paella Ingredients

With this in mind, we know that we primarily need to worry about paprika and coloring.

Still, don’t forget to check ingredients in other rice recipes, as there is always a possibility that it may contain some product with gluten, like certain canned tomatoes.

For this reason, we recommend:

- Be Cautious with Prepared Broths

If using prepared broth and not water to make your paella broth, remember to check the ingredients section, as some broths may include traces or ingredients with gluten.

Generally, this doesn’t happen in meat or vegetable broths, but there is a possibility of finding ingredients or additives with gluten in fish fumets, so make sure to check the back of the container.

We recommend finding a trusted brand and reviewing its ingredients so that we know the broth we use for our rice dishes is the correct one.

Of course, if you want to ensure 100% or you’re just a beginner cook, you can use a homemade broth or fumet recipe, that way, we know we have a gluten-free broth.

- Use Saffron Instead of Coloring

Our beloved “red gold” is a must in paella, and if you're celiac, even more so. Unlike coloring, saffron provides that classic yellow color along with a fantastic aroma and flavor, all without gluten.

We recommend using saffron instead of coloring to avoid the possibility that the latter contains gluten, and you’ll enjoy all the benefits of saffron in your paella.

If you’re unsure how to use it, don’t worry, we leave you here a link on how to prepare a saffron infusion for your paellas.

Does Rice Have Gluten?

This question is quite reasonable, after all, gluten is found in all kinds of cereals, but as they say, "there’s always an exception to the rule."

Rice does not contain gluten, in fact, it is one of the few cereals that naturally lacks gluten, no matter the variety, so its consumption is completely safe if you are celiac. In simpler terms, enjoy a paella without fear of gluten.

Does Paella Broth Have Gluten?

Not all broths contain gluten, but some prepared broths can have traces of gluten, especially in fish fumets. It’s always important to check the ingredients and opt for broths that clearly state they are gluten-free. If in doubt, you can prepare a homemade broth to ensure it’s 100% safe.

Which Spices and Condiments Can Contain Gluten?

In general, most spices don’t contain gluten, but some processed condiments may be contaminated with traces of gluten. Paprika, coloring, and other condiments should be carefully chosen. Look for those that are certified “gluten-free” to be sure, like Carmencita products, which offer high-quality gluten-free paprika and coloring.

Remember to Ask About the Menu in Restaurants

There is always a chance that some ingredient or product used in a paella we haven’t made ourselves could contain gluten.

If you’re going to a restaurant with your friends or family to enjoy a good rice dish or paella, check the menu, if for some reason it does not indicate the allergens in each dish, discuss it with one of the waiters to ensure that the rice you are going to eat is suitable for celiacs.