Gluten-free Peru Food Recipes

Peru, a country known for its diverse culinary heritage, offers a wide array of delicious dishes that are suitable for those following a gluten-free diet. With its rich culinary traditions and use of fresh ingredients, Peru is a goldmine for food enthusiasts seeking gluten-free options. In this article, we will explore some traditional gluten-free Peruvian recipes that will tantalize your taste buds and introduce you to the vibrant flavors of this South American country.

1. Ceviche

Ceviche is a popular dish throughout Peru and is a must-try for seafood lovers. This refreshing and tangy dish is made with fresh fish or seafood that is marinated in lime juice and mixed with onions, chili peppers, and cilantro. It is typically served with sweet potatoes, corn, and lettuce. To make it gluten-free, ensure that the marinade and accompanying sauces do not contain any gluten-containing ingredients such as soy sauce.

2. Quinoa Salad

Quinoa, a staple grain in Peru, is naturally gluten-free and packed with essential nutrients. Quinoa salad is a healthy and delicious option for those following a gluten-free diet. To make a traditional Peruvian quinoa salad, combine cooked quinoa with diced tomatoes, cucumbers, red onions, and fresh herbs such as parsley and mint. Dress it with a zesty lime and olive oil vinaigrette for a refreshing twist.

3. Anticuchos

Anticuchos are delectable Peruvian skewers, commonly made with marinated beef heart. However, you can also use chicken, fish, or vegetables as alternatives. These savory skewers are traditionally seasoned with a blend of spices, including garlic, cumin, vinegar, and aji pepper. Simply marinate your protein or vegetables in this flavorful mixture and grill them to perfection. Serve with a side of roasted potatoes and aji sauce for a complete gluten-free meal.

4. Aji de Gallina

Aji de Gallina is a popular Peruvian dish that showcases the country’s culinary fusion of flavors. This creamy and mildly spicy dish is made with shredded chicken, aji amarillo (Peruvian yellow chili), bread, milk, and walnuts. For a gluten-free version, substitute the bread with gluten-free bread or omit it altogether. The dish is typically served with white rice, boiled yellow potatoes, and garnished with black olives and hard-boiled eggs.

5. Papa Rellena

Papa Rellena, meaning “stuffed potato,” is a traditional Peruvian dish that combines mashed potatoes, ground meat, onions, garlic, and spices. To make it gluten-free, ensure that the ground meat does not contain any gluten-based fillers or additives. The mixture is shaped into balls, filled with a savory meat filling, and then fried until golden and crispy. This satisfying dish is often served with a zesty salsa criolla, a tangy onion and tomato relish.

6. Causa

Causa is a classic Peruvian dish that features layers of mashed potatoes mixed with lime juice, yellow chili, and oil. The mashed potato mixture is typically sandwiched with a filling, such as chicken, tuna, or vegetables. To keep it gluten-free, ensure that the fillings and accompanying sauces do not contain any gluten-containing ingredients. Causa is served cold and makes for a refreshing and visually appealing gluten-free option.

7. Mazamorra Morada

For those with a sweet tooth, Mazamorra Morada is a delightful gluten-free dessert option. This traditional Peruvian pudding is made from purple corn, spices, dried fruits, and sweetened with sugar or honey. It is thickened with cornstarch, which is naturally gluten-free. Mazamorra Morada is commonly served with arroz con leche, a creamy rice pudding. This combination creates a perfect balance of flavors and textures, making it a favorite among locals and visitors alike.

These are just a few examples of the many gluten-free Peruvian dishes that await you. Peru’s culinary landscape is diverse and offers something for everyone, including those following a gluten-free lifestyle. Whether you’re a seafood lover, a meat enthusiast, or a vegetarian, Peru has an abundance of flavors and ingredients to satisfy your cravings. So embark on a culinary adventure and explore the gluten-free delights that Peru has to offer!


  1. Is ceviche gluten-free?
  • Yes, ceviche can be gluten-free if the marinade and accompanying sauces do not contain any gluten-containing ingredients such as soy sauce.
  1. Is quinoa salad gluten-free?
  • Yes, quinoa salad is naturally gluten-free as quinoa itself is a gluten-free grain.
  1. Can I make gluten-free anticuchos?
  • Yes, you can make gluten-free anticuchos by using gluten-free marinade and seasonings for your choice of protein or vegetables.
  1. How can I make a gluten-free version of Aji de Gallina?
  • To make a gluten-free version of Aji de Gallina, you can substitute the bread with gluten-free bread or omit it altogether.

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