March 1, 2024
Discover the benefits of hominy in a gluten-free diet. Learn about hominy and its gluten-free properties to make tasty dishes. Browse different recipes, including classic Mexican dishes and find out how to make them gluten-free.


Have you ever heard of hominy and wondered if it’s gluten-free? If you have celiac disease, you’re likely always looking for new and safe food options to incorporate into your diet. Hominy, a traditional Native American staple, is a food that you might be interested in trying. Throughout this article, we’ll explore what hominy is, whether it’s gluten-free, and how to use it in your gluten-free diet. We’ll also provide you with some delicious hominy recipes to try and offer insight into how hominy is used in traditional Mexican cuisine.

What is Hominy?

Hominy is a food made from dried maize kernels that are treated with an alkali solution to remove the outer hull and germ. The process of making hominy can be done in many ways, but one of the most common is by soaking the kernels in a solution of water and baking soda. This process softens the corn and removes the tough outer shell, resulting in a puffy, soft kernel. Hominy can be found in several forms, including dried, canned, and fresh.

Is Hominy Gluten-Free?

If you have celiac disease, you already know what gluten is and why you need to avoid it. Gluten is a protein found in wheat, barley, and rye, which triggers an autoimmune response in those with celiac disease. However, hominy is a gluten-free food since it is made from maize, a naturally gluten-free grain.

Although hominy is naturally gluten-free, it’s still crucial to read the packaging before purchasing. Some brands and manufacturers may add ingredients to hominy that contain gluten or risk cross-contamination during production, so it’s essential to look for the “gluten-free” label when purchasing hominy. If you’re unsure, contact the manufacturer to verify if the hominy is gluten-free.

Using Hominy in Your Gluten-Free Diet

Hominy is an excellent gluten-free substitute for grains like rice, quinoa, and potatoes. It is versatile and can be used in a variety of dishes, including soups, stews, and even salads. It is an excellent ingredient for those looking for a low-fat, low-calorie food that is rich in fiber, as it is made from whole maize kernels.

One way to incorporate hominy into your diet is by adding it to stews and soups, such as hominy chili. Hominy can also be used to make a gluten-free polenta, an excellent substitute for the traditional barley, and savory pies. If you’re feeling adventurous, hominy can even be used as a topping for pizza.

Gluten-Free Hominy Recipes

If you’re interested in trying hominy in your gluten-free diet, here are three gluten-free recipes for you to try:

Hominy Chili


  • 2 tbsp olive oil
  • 1 onion
  • 2 garlic cloves
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 can kidney beans
  • 1 can diced tomatoes
  • 1 can hominy
  • 2 cups vegetable broth
  • 1 cup corn
  • Salt and pepper to taste


  1. Heat the olive oil in a large pot over medium heat.
  2. Add the onion and garlic and sauté for a few minutes until the onion softens.
  3. Add the bell peppers, cumin, coriander, paprika, and chili powder.
  4. Sauté for a few more minutes until the peppers begin to soften.
  5. Add the kidney beans, diced tomatoes, hominy, vegetable broth, and corn.
  6. Bring to a boil, then reduce the heat and simmer for 30 minutes or until the vegetables are soft, and the flavors have melded together.
  7. Adjust the seasoning with salt and pepper and serve.

Hominy and Black Bean Salad


  • 1 can black beans
  • 1 can hominy
  • 1 red onion
  • 1 red bell pepper
  • 2 jalapenos
  • 2 tbsp cilantro
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • Salt and pepper to taste


  1. Drain and rinse the hominy and black beans.
  2. Finely chop the red onion, bell pepper, jalapenos, and cilantro.
  3. Add the hominy, black beans, red onion, bell pepper, jalapenos, and cilantro into a bowl and toss together.
  4. Add lime juice, olive oil, salt, and pepper.
  5. Toss again. Serve chilled.

Hominy Polenta


  • 2 cups water
  • 1/2 teaspoon salt
  • 1 1/2 cups hominy grits
  • 2 tbsp butter
  • 1/2 cup grated parmesan cheese


  1. In a medium saucepan, bring water and salt to a boil.
  2. Gradually pour in the hominy grits while whisking continuously.
  3. Reduce heat and let the mixture simmer, stirring occasionally, for around 10 minutes, or until the mixture thickens.
  4. Add butter and parmesan cheese to the pan and stir until the cheese and butter fully dissolve.
  5. Remove the mixture from the heat and let sit for a minute before serving.

Gluten-Free Hominy in Mexican Cuisine

Hominy is a staple in traditional Mexican cuisine and is often used in dishes like pozole and menudo. If you’re looking to try out some traditional Mexican hominy dishes, here are some gluten-free recipes to get you started:



  • 1 litre chicken broth
  • 1 lb boneless pork pieces
  • 1 can hominy
  • 3 cloves garlic, minced
  • 1 onion, chopped
  • 2 tbsp chili powder
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 avocado
  • 1/2 onion (sliced)
  • Lime wedges
  • Salt and pepper


  1. Place chicken broth, boneless pork pieces, hominy, garlic, onion, chili powder, oregano, and cumin in a large pot.
  2. Bring it to a boil, then reduce the heat and simmer for 1 hour until the pork is tender.
  3. Season with salt and pepper.
  4. Transfer to bowls, then top with avocado slices and sliced onions.
  5. Serve with lime wedges.



  • 1 lb tripe
  • 2 cans hominy
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 3 tbsp chili powder
  • 2 tsp dried oregano
  • 1 tsp ground cumin
  • 1 bay leaf
  • Salt and pepper


  1. Prep the tripe.
  2. Add tripe, onion, garlic, chili powder, oregano, cumin, bay leaf, and salt and pepper to a large pot with enough water to cover the meat.
  3. Cook for several hours or until the tripe is tender.
  4. Add the hominy and cook for another 30 minutes.
  5. Remove the bay leaf and season with salt and pepper to taste.


Whether you’re looking for a gluten-free alternative to rice and potatoes or a new ingredient for your daily meal, hominy is an excellent addition. Even better, it’s a naturally gluten-free grain that can be used to create a broad range of dishes, including stews, salads, and even polenta. With a little bit of research, it’s easy to identify gluten-free hominy and avoid cross-contamination issues. Hominy is an excellent addition to any diet that is rich in nutritional content and has great taste.

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