Bao, or baozi, as they are traditionally known in China, are a beloved feature of Chinese cuisine and have captured the hearts of food enthusiasts around the world. Originating during the Three Kingdoms period, these fluffy buns were first created by the military strategist Zhuge Liang as a non-sacrificial offering to placate the river spirit. Today, they are enjoyed in many forms, filled with everything from savoury meats to sweet bean pastes. Given their popularity, it’s important for those with gluten sensitivities or coeliac disease to know: can bao fit into a gluten-free diet?
What is Bao?
Baozi, or bao, is a type of steamed bread or bun popular in Chinese cuisine. Traditional bao fillings range from savoury meats (like char siu pork) and vegetables to sweet beans (like red bean paste) and custards. The classic bao is known for its smooth, white exterior and soft, pillowy texture.
Bao are often confused with other types of dumplings due to their stuffed nature and dough-based exterior. However, bao are distinct in their preparation and texture. Unlike dumplings, which are usually boiled, fried, or steamed in a tightly wrapped thin dough casing, bao are characterised by their fluffy, bread-like dough that is steamed to perfection. This results in a soft, pillowy bun as opposed to the denser or crisper texture typical of dumplings.
If you have a hankering for asian dumplings, but don’t feel like bao, we have a selection of gluten-free dumpling recipes on our website.
Traditional Bao Ingredients
The traditional dough for bao is made from a mixture of wheat flour, sugar, yeast, baking powder, and water. Wheat flour, is a key component in giving the buns their characteristic soft and fluffy texture. Because of the wheat flour traditional bao’s are not gluten-free. If you do find gluten free bao buns you will need to ask questions about the filling as gluten can also be used there – think soy sauce, hoisin sauce etc.
Gluten-Free Bao
For individuals with coeliac (celiac) disease or gluten intolerance, consuming glutenโa protein found in wheat, barley, and ryeโcan lead to severe health issues. These include gastrointestinal discomfort and, in more severe cases, intestinal damage that may cause long-term complications. As there is no cure for coeliac disease, the only effective treatment is adhering to a strict gluten-free diet. As awareness of coeliac disease and the need for gluten-free diets increases, more restaurants and food producers are broadening their menus to include gluten-free options. This growing inclusivity in the culinary industry means that finding gluten-free bao in your local area is becoming more likely. Whether you’re dining out or shopping for ready-to-cook ingredients, the availability of gluten-free versions of traditional foods like bao is enhancing the dining experience for those with gluten sensitivities.
Making Gluten-Free Bao At Home
Fortunately, the versatility of bao means that it can be adapted to meet dietary needs, including the absence of gluten. Making glutenp-free buns at home allows you to control the ingredients and adjust them according to your dietary restrictions.
One of the simplest methods to make gluten-free bao is to make a gluten-free dough by substituting wheat flour with gluten-free flour blends. These blends often contain a mix of glutininous rice flour*, tapioca starch, potato starch, and sometimes xanthan gum to mimic the texture and elasticity of gluten. Brands like Bobโs Red Mill offer gluten-free options that can be used as a direct replacement in traditional bao recipes.
* And don’t be alarmed if you see glutinious rice flour on the ingredients. The term “glutinous” in glutinous rice flour can be misleading because it implies that the flour contains gluten, which it does not. Glutinous rice flour is derived from glutinous rice, also known as sticky rice, which gets its name from its sticky texture when cooked, not from gluten content.
Try our recipe for Gluten-Free Bao. These gluten-free buns are made with instant yeast, store-bought gluten-free flour, water, olive oil, sugar and use kFibre to bind. If you’re unable to find kFibre you can substitute psyllium husk powder. The recipe includes a flavorful filling of vegan “pork,” but if you’d prefer something meaty we also have links to crispy roast pork belly and a BBQ Pork that will make your mouthwater!
Online Stores
Gluten-Free Foods sells Gron Haus Gluten-Free Bao Buns from their online store. Their bao buns are sold frozen for you to add your on fillings at home. The filling ideas suggested by the Gron Haus team are:
- BBQ pork bao buns
- Pork belly bao buns
- Pickled vegetables bao buns
- Beef bao buns
- Fish bao buns
- Glazed mushrooms bao buns
- Chocolate bao buns
Sold in packs of 12 or 24.
The Pastry Lounge supply gluten-free bao buns to restaurants across Melbourne. You can now purchase online to enjoy at home. Simply microwave or steam to serve, then fill with anything you like.
Specialty Restaurants
With the increasing demand for gluten-free options, some restaurants in Australia now offer gluten-free bao. We found these restaurants online, but always double check with the restaurant staff before ordering/eating. Do you know of any other restaurants serving gluten-free bao? Let us know in the comments, so we can add them to the list.
NSW
Belly Bao
184 King St, Newtown NSW 2042
โThis bao restaurant isn’t completely off the list for those following a gluten-free diet as they do have gluten-free options. Unfortunately they don’t serve gluten-free bao buns, instead using lettuce leaves to make them gluten-free.
VIC
Le Feu (Frankston)
315 Nepean Hwy, Frankston VIC 3199
100% gluten-free restaurant with steamed bao buns on the menu. The buns are served with pickles and herbs are are available with these fillings:
- Crispy Chicken With Chilli โจMayoย
- Roasted Pork With BBQ sauceย
- BBQ Pork With BBQ sauce
- Crispy Prawn โจWith Chilli โจMayoย
- Crab With โจChilli Mayo ย โจโจ
- Duck โจwith BBQ โจsauce ย โจโจ
- Tofu โจWith BBQ โจSauce ๏ธ
Le Feu (Brighton)
296 Bay St, Brighton VIC 3186
Another completely gluten-free Le Feu outlet serving gluten-free bao. In Brighton the bao are available in these flavourful fillings:
- Roasted Pork with BBQ Sauce
- BBQ Pork with BBQ Sauce
- Lamb with BBQ Sauce
- Duck with BBQ Sauce
- Tofu with BBQ Sauce
Le Feu (Mornington)
10 Blake Stย , Mornington VIC 3931
Another outlet of the popular gluten-free chain with gf bao available.
205 Main St, Mornings VIC 3931
SingToHo is part of the popular Le Feu chain of restaurants. This is another 100% gluten-free outlet serving bao buns.
QLD
10/80 Ann Stย , Brisbane City QLD 4006ย
This Asian restaurant in Brisbane has a page on their website discussing gluten-free options, but nothing is indicated on the menu. Have you eaten here? We’d love to know if the menu is completed gf or if menu items are available with a gluten-free option.
6A/90 Markeri St
Mermaid Waters, QLD
Menu online indicates some bao options can be served gluten-free. Doesn’t say if this is in a gluten-free bao or in a lettuc cup.
Tips for Buying Gluten-Free Bao
When purchasing gluten-free bao or ingredients to make your own, consider the following tips:
- Check the Labels: Always read ingredient labels carefully. Look for certification labels from reputable gluten-free organisations, which indicate that the product meets strict gluten-free standards.
- Ask Questions: When dining out, don’t hesitate to ask the staff about their gluten-free options and kitchen practices to avoid cross-contamination.
- Be Aware of Cross-Contamination: Even if bao is made with gluten-free ingredients, cross-contamination can occur if the kitchen also handles gluten-containing products. Ensure that the establishment follows proper gluten-free protocols.