Gluten-Free Eats in Malaysia: What to Look Out For 🍜🌾

Malaysia is a food haven, and if you’re gluten-free, don’t worry, there’s plenty for you to enjoy! Many traditional Malaysian foods use rice or rice flour, making them naturally gluten-free. Here’s a guide to some of the best gluten-free options to try.

Bihun Goreng

Bihun (thin rice noodles) is commonly used in bihun goreng, a stir-fried noodle dish found in hawker stalls. It’s usually cooked with vegetables, eggs, and sometimes seafood or chicken. Just check if the soy sauce used is gluten-free, as some brands may contain wheat.

Laksa

Laksa, a spicy noodle soup, is another naturally gluten-free option depending on the type of noodles and broth used. Varieties like Penang assam laksa often use rice noodles and fish-based broth, making it a great choice. Just be sure to confirm that no wheat-based ingredients are used in the soup.

Rice-Based Kuih-Muih

Malaysia’s traditional snacks (kuih-muih) often use rice flour, making them naturally gluten-free. Some must-tries include:

• Kuih seri muka: Glutinous rice topped with pandan custard.

• Kuih ketayap: Rolled rice flour pancakes filled with sweet coconut.

• Kuih talam: Two-layered rice flour snack with coconut cream on top.

These snacks are sold at markets, food stalls, and even supermarkets, making them easy to find.

Nasi Lemak

Malaysia’s beloved national dish, nasi lemak, is also gluten-free! Coconut milk rice is served with sambal, boiled eggs, cucumbers, peanuts, and anchovies. Just confirm that the sambal doesn’t contain wheat-based ingredients.

Satay

Grilled meat skewers, satay, are another gluten-free option. Made from marinated chicken or beef, it’s served with a rich peanut sauce. Be sure to ask if the sauce contains gluten.

Nasi Kerabu

Kerabu, from Kelantan, is a blue rice dish served with herbs, fried fish, salted egg, and sambal. It’s rice-based and naturally gluten-free.

Though many traditional dishes are gluten-free, always double-check ingredients, especially for sauces like soy or oyster sauce. Malaysia is becoming more accommodating to different dietary needs, so don’t hesitate to ask.

Being gluten-free in Malaysia is easier than you might think. With so many rice-based dishes available, there’s no need to miss out on the local flavours. If you need help navigating Malaysia’s food scene, Malaysian Link is here to assist.

📷: Junko