Are arepas Gluten-Free?

Gluten-free diets have gained remarkable popularity in recent years, with more individuals opting to eliminate gluten from their meals for various health reasons. Amidst this dietary trend, many are wondering whether the beloved traditional delicacy, arepas, can be safely consumed by those following gluten-free lifestyles. 

Arepas, with their mouth-watering appeal and rich cultural heritage, have captured the hearts and palates of food enthusiasts worldwide. However, concerns persist about their gluten content and the potential risks they pose for individuals with gluten sensitivities or celiac disease. 

In this article, we aim to shed light on the gluten content of arepas, debunk common misconceptions, and provide valuable insights for safely navigating the world of arepas for gluten-sensitive individuals. Let’s explore the truth behind the question: Are arepas gluten-free?

What is arepas?

Arepas are a traditional and beloved food originating from South America, particularly prevalent in countries like Colombia and Venezuela. These delightful and versatile cornmeal patties are a significant part of the region’s culinary heritage.They can vary in size, thickness, and filling, offering a diverse range of flavors and textures.

Arepas can be enjoyed in a myriad of ways, as they can be split open and filled with various savory or sweet fillings, such as cheese, meats, avocado, beans, or even jam and chocolate. 

Their versatility, delicious taste, and ability to be both a comforting meal and a satisfying snack have made arepas a beloved and iconic part of South American cuisine, cherished not only within their region of origin but also appreciated by food enthusiasts worldwide.

What are arepas made of? 

Arepas are made primarily from pre-cooked cornmeal, which is also known as masarepa or harina de maíz precocida. This cornmeal is made by soaking dried corn kernels in an alkaline solution, then grinding and drying them to create a fine flour. 

The addition of water and a pinch of salt forms a dough, which is then shaped into circular discs of various sizes and thicknesses. These dough discs are cooked on a griddle or skillet until they develop a crispy outer crust and a soft, doughy interior. 

Arepas can be enjoyed as plain, salted versions, or they can be stuffed with a wide range of fillings, such as cheese, shredded meat, avocado, black beans, and more, depending on personal preferences and regional variations. 

The simplicity of their ingredients allows for endless possibilities in creating a delightful and flavorful dish loved by many.

Are arepas gluten-free? 

Yes, traditional arepas made from cornmeal are generally considered gluten-free. Corn is naturally gluten-free, and as the main ingredient in arepas is pre-cooked cornmeal (masarepa), it does not contain gluten. 

This makes arepas an excellent option for those with gluten sensitivities or celiac disease, as they can indulge in this delectable South American dish without worrying about gluten-related health concerns. 

However, it is crucial to be cautious when consuming commercially prepared or packaged arepas, as some variations may incorporate additional ingredients that contain gluten or may be subject to cross-contamination during preparation.

Are packaged arepas labelled as gluten-free? 

Packaged arepas may or may not be labeled as gluten-free, as it depends on the specific brand and ingredients used in their production. 

Some manufacturers understand the importance of catering to gluten-sensitive consumers and choose to label their packaged arepas as gluten-free if they are made with entirely gluten-free ingredients and prepared in a gluten-free facility. These labels provide reassurance to those following gluten-free diets that the product is safe for consumption. 

However, not all brands may go through the process of obtaining gluten-free certifications or labels, and in such cases, consumers must carefully read the product’s ingredient list and any allergen information provided on the packaging to determine if it is gluten-free.

Are restaurant arepas gluten free? 

Whether restaurant arepas are gluten-free or not depends on how they are prepared and the specific ingredients used by each restaurant.Some restaurants may offer gluten-free arepas as part of their menu, specifically catering to customers with gluten sensitivities or celiac disease. 

These gluten-free arepas are made using dedicated gluten-free ingredients and separate cooking equipment to minimize cross-contamination risks. 

However, in other restaurants, traditional arepas may be prepared using regular ingredients that contain gluten and cooked on shared surfaces, making them unsuitable for individuals following a gluten-free diet. 

It is crucial for those with gluten sensitivities to inquire about gluten-free options, and be vigilant about the potential for cross-contamination to ensure a safe dining experience.

Can you make arepas at home? 

Yes, absolutely! Arepas can be easily made at home with just a few simple ingredients. The main ingredient you’ll need is pre-cooked cornmeal, also known as masarepa or harina de maíz precocida, which can be found in most grocery stores or online. 

To make the dough, mix the pre-cooked cornmeal with water and a pinch of salt until it forms a smooth and pliable consistency. Then, shape the dough into circular discs of your desired size and thickness. Cook the arepas on a griddle or skillet until they develop a crispy outer crust and a soft interior. 

Once cooked, you can enjoy them plain or get creative by filling them with your favorite ingredients or any other toppings you prefer. 

Making arepas at home allows you to customize them to your taste and dietary preferences while enjoying the satisfaction of creating a traditional and delicious dish from scratch.

Tips to make gluten free arepas at home 

Here are some short and helpful tips to make gluten-free arepas at home:

  • Use certified gluten-free pre-cooked cornmeal (masarepa).
  • Check all additional ingredients for gluten content, including fillings and toppings.
  • Use separate cooking surfaces and utensils to avoid cross-contamination.
  • Ensure a smooth and pliable dough consistency for easy shaping.
  • Use clean and dry hands when shaping the dough to prevent any potential gluten contamination.
  • Cook the arepas on medium heat to achieve a crispy exterior and soft interior.
  • Experiment with various fillings to create a delightful gluten-free experience.
  • Opt for naturally gluten-free fillings, such as cheese, vegetables, beans, or meat.
  • Double-check labels for any store-bought fillings or toppings to confirm they are gluten-free.
  • Store any leftover arepas in an airtight container to maintain freshness.
  • Clean your cooking area thoroughly to prevent gluten contamination.

Common misconceptions about arepas

Here are some common misconceptions about arepas; 

Arepas are always gluten-free

While traditional arepas made from cornmeal are naturally gluten-free, some variations or restaurant-prepared options may contain additional ingredients that introduce gluten. It’s essential to read labels or inquire about the ingredients to ensure they are gluten-free.

Arepas are unhealthy

Some people may assume that arepas are inherently unhealthy due to their association with fried foods or rich fillings. However, the nutritional content of arepas largely depends on the fillings used and the cooking method. Arepas can be made with nutritious ingredients and prepared in a healthier way, making them a balanced and wholesome meal.

Arepas are difficult to make at home

Some individuals might avoid making arepas at home, assuming it requires complex techniques. In reality, making arepas is relatively simple, and with the right ingredients and instructions, they can be easily prepared in any home kitchen.

All arepas are the same

Arepas come in a variety of regional styles, sizes, and fillings. Different countries and even regions within those countries have their own unique ways of preparing and serving arepas, leading to diverse flavor profiles and culinary experiences.

Arepas are Mexican Food

A common misconception is that arepas are a staple of Mexican cuisine. In reality, arepas are more prevalent in South American countries like Colombia and Venezuela. Associating them solely with Mexican cuisine overlooks their rich history and cultural significance in other regions.

Can celiac consume arepas safely? 

Yes, individuals with celiac disease can consume arepas safely as long as the arepas are made from certified gluten-free pre-cooked cornmeal (masarepa) and prepared in a gluten-free environment. 

Traditional arepas, made solely from cornmeal, are naturally gluten-free and pose no risk for those with celiac disease. 

However, caution should be exercised when dining out or purchasing packaged arepas, as some may contain gluten or be subject to cross-contamination during preparation.

What to eat arepas with? 

Arepas are incredibly versatile and can be paired with a wide variety of delicious fillings and accompaniments. Here are some popular options to eat with arepas:

  • Shredded Meat
  • Black Beans
  • Guacamole
  • Fried Plantains
  • Salsa
  • Venezuelan Reina Pepiada
  • Scrambled Eggs
  • Colombian Hogao
  • Hummus
  • Chorizo

How to store arepas? 

To store arepas, allow them to cool completely after cooking. Once cooled, place them in an airtight container or resealable plastic bag. Keep them at room temperature for up to 2 days, or refrigerate for 3-4 days. 

For longer storage, freeze the arepas individually wrapped in plastic wrap or foil and place them in a freezer-safe container for up to 2 months. 


Are arepas healthier than bread?

Arepas made from cornmeal can be considered a healthier option than certain types of bread, especially those made from refined flours. Cornmeal is gluten-free, has more dietary fiber, and provides essential nutrients.

Do arepas have a lot of carbs?

Yes, arepas made from cornmeal are relatively high in carbohydrates since corn is a starchy grain. The majority of the calories in arepas come from carbohydrates, making them a filling source of energy.

Is arepa flour the same as corn flour?

Arepas are typically made from a specific type of corn flour called pre-cooked cornmeal or masarepa. While both arepa flour and corn flour are derived from corn, they are not exactly the same, as arepa flour has undergone a pre-cooking process, making it suitable for making arepas without further cooking.

Can you eat arepas everyday?

While arepas can be a delicious and versatile part of a balanced diet, it’s best to enjoy them in moderation. As with any food, eating arepas every day may not provide the necessary variety of nutrients that a well-rounded diet should include.


Arepas offer a delightful and versatile culinary experience, especially for those with gluten sensitivities or celiac disease, as traditional arepas made from cornmeal are gluten-free. They can be enjoyed with a plethora of delicious fillings and toppings, catering to various tastes and dietary preferences.

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