The weather is getting warmer, the sun is shining, and we all know what that means… grilling season!!
It may be one of the most glorious times of the year, but when you’re gluten free it also comes with special considerations.
Let’s chat staying clear of gluten at the BBQ… whether you are a guest or a host.
What are the main concerns of being glutened at a BBQ?
- Shared cooking surface
- Gluten in meats on the grill
- Buns being toasted on the grill
- Shared grill utensils
- Side dishes
- BBQ Sauce ingredients
Those are a lot of plates to spin. But you can navigate this, I promise. While eating. And having fun. You ready?
Shared cooking surface : not so fun fact – heat is not going to eliminate the gluten from the grill. Gluten is a stubborn protein. Unless someone is willing to thoroughly scrub and then torch the grill for 30 minutes at full blast, that grill is going to be gluteny. The simple solution for this? Grill mats. These are affordable, you can bring one with you to a BBQ. You can choose to wash it well after, or just leave it there and consider it cost of having a good and safe grill experience with friends. I leave the fate of the mat entirely up to you.
Gluten containing food : at the average grill get together there is gluten everywhere. Pasta salads, buns, sauces… its a regular gluten-palooza. The simplest solution? Bring your own. Bring a gluten free protein to go on the BBQ so you know that there is something there you can enjoy. Bring your own BBQ sauce. Bring your own bun (I love Promise brand, save $2 with this coupon). Bring a side dish (try this Sweet Broccoli Salad) to share (but be sure to take a portion out for yourself before sharing to make sure you have something clear of cross contamination). There’s something thats just great about showing up with a delicious dish to share, when people give you the look “THIS is gluten FREE?”. Odds are you are going to be bringing something anyway, you might just be travelling with a little extra.
Side note : ever notice that the top shelf on the BBQ is the unofficial official bun grilling spot? Make sure that there are no buns being cooked (or any other gluten foods) overtop of your food while it is cooking. One rogue crumb can be all it takes to ruin a perfectly good meal.
If there is a potluck style table set up, resist the urge and don’t risk cross contamination. If you’re not sure of the ingredients, not sure how the food was prepared, or if it has already been dipped into, its best to err on the side of caution. Eat the side that you brought, and remember : you are here for the company and the experience.
Shared Grill Utensils : you have already protected yourself by bringing food, and bringing a grill mat. This all means nothing if the grill master is using the same tongs or spatula to flip your meat. All your careful planning and hard work can be undone in an instant. Good news? Most grilling tools are stainless steel and can be thoroughly cleaned of gluten. Ask the host if they have a spare set you can use, or bring your own. Between use, rest your BBQ tool on its own plate or napkin at the side of the grill apart from any gluten containing foods or tools.
Communicate with your host : you’re not looking for any special treatment of course, but your host also doesn’t want to see you leaving their house sick. Explain that you can’t have gluten, tell them not to worry, that you will be bringing food and a grill mat. Ask if they have a spare set of Grill Tools, or offer to bring a set. Ask if they have any questions, and assure them that you are excited to go and not to worry.
Are you hosting the BBQ? Awesome! I personally love hosting events because it makes it so much easier when you are in control of the menu! You also know that your own grill is gluten free already, so you don’t have to be worried about the shared cooking surface.
Plan a menu that protects you. The last thing you want is for people to come over with gluten marinated steaks, bread crumb filled burgers, and toasting their bun. As much as we want people to feel welcome and at home… this shouldn’t cost you a BBQ.
Offer to provide the food : this will make a lot of people uncomfortable because people like to bring things. If they truly do want to bring something, offer suggestions and be ready for it in advance (drinks, chips, salad, guacamole, salsa, fruit or veggie tray) but leave the grilling to you.
If you have a gluten free kitchen and are very cross contamination sensitive, you may not be comfortable with having regular buns around your house. This is ok. Your house, your health, your rules. Either provide gluten free buns (if you get good ones, no one is going to complain, I promise… and if they do complain, just encourage them to have another beer)
Or choose a meal that is naturally gluten free – like kebabs! They’re fun, provide endless variety, everyone likes to eat something off a stick, and you don’t need to worry about gluten at all. Choose reusable skewers or wooden ones – but be sure to soak wooden ones first.
When it come right down to it, remember that it is about the company, and not about the food…. but that doesn’t mean that you can’t provide an incredible grilling experience by hosting, or have a great time at someone else’s event.
All you need is some careful planning in advance, to prevent any regrets later
I want your gluten free life to be spectacular, simple and delicious. Let me help with weekly meal planning solutions. There are always new recipes being added. Save yourself time, energy, and stay on budget when your meal planning is done. Check here for this week’s menu.
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