BBQ Allergen Guide — Gluten-Free, Lactose-Free & More
Deel
Organizing a BBQ for guests with allergies or intolerances? There are a number of pitfalls to consider: from hidden gluten in marinades to cross-contamination on the grill. This guide will help you grill safely and deliciously for everyone at the table.
The 14 most common allergens at a BBQ
The EU mandates manufacturers to list the 14 major allergens. For BBQ, the most relevant are:
- Gluten (wheat, rye, barley) — hidden in many BBQ sauces, Worcestershire sauce, soy sauce, and marinades
- Soy — present in teriyaki, hoisin, and many ready-made marinades
- Mustard — many rubs and sauces contain mustard powder
- Celery — sometimes found in spice mixes and broth for basting
- Nuts/peanuts — satay sauces, Asian marinades, some rubs
- Lactose/milk — butter for basting, some commercial spice mixes
- Sulphites — present in wine (for marinades), dried fruit, and some spice mixes
Are BBQ rubs gluten-free?
Pure dry rubs based on herbs and spices are naturally gluten-free — gluten is found in grains, not in spices. Please note: cross-contamination during production can be an issue if someone has a celiac diagnosis. Always check the label for a gluten-free label or "produced in a facility that also processes gluten."
The rubs from The Rub Kitchen do not contain gluten-containing ingredients. Consult our ingredient list for the exact composition of each rub.
Gluten-free BBQ — practical tips
- Use gluten-free soy sauce (tamari) instead of regular soy sauce
- Avoid Worcestershire sauce — it often contains malt vinegar (gluten)
- Check BBQ sauce labels — many contain cornstarch or wheat as a thickener
- Use separate utensils and cutting boards for gluten-free dishes
- Clean the grill thoroughly or use a separate section of the grill
Lactose-free BBQ
Meat itself is always lactose-free. The pitfalls lie in the accompaniments:
- Butter for basting — replace with olive oil or lactose-free butter
- Coleslaw with mayonnaise — check if the mayo is lactose-free (usually is)
- Ready-made marinades — check for milk powders or whey
Nut-free BBQ
- Avoid satay sauces and Asian nut pastes
- Check spice mixes — production sometimes in facilities with nuts
- Use separate cooking utensils for nut-free dishes
Preventing cross-contamination at the BBQ
Cross-contamination is the biggest risk for allergens at a BBQ. Practical measures:
- Always start with allergen-free dishes — before other dishes on a clean grill
- Use separate tongs, brushes, and cutting boards
- Clean the grill thoroughly with a steel brush and then heat it to a high temperature
- Designate one person as the "allergen cook" who always uses clean hands and utensils