What Is Mofongo Made Of?
Traditional mofongo is made from three main ingredients: green plantains (verdes), garlic, and chicharrones (fried pork rinds). The plantains are fried and then mashed together with garlic and pork rinds using a pilón (wooden mortar), then shaped into a bowl to be filled with a protein — shrimp, oxtail, churrasco, pork, or other fillings.
Are the Main Mofongo Ingredients Gluten Free?
- Green plantains — naturally gluten free
- Garlic — naturally gluten free
- Chicharrones (pork rinds) — most pork rinds are gluten free, but check for seasoning additives
- Olive oil or lard — naturally gluten free
Looking at the base ingredients, traditional mofongo does not contain wheat, barley, or rye. In its most authentic form, mofongo is naturally gluten free. This makes it a good option for guests avoiding gluten — assuming the dish is prepared in a dedicated or careful kitchen environment.
What About the Fillings?
The protein fillings inside a mofongo relleno can vary. Shrimp in garlic cream sauce, oxtail stew, churrasco, and pork are common fillings. Many of these are also naturally gluten free. However, the sauces and stews used as fillings may contain soy sauce (which contains wheat) or be thickened with flour in some kitchens. This varies by recipe and restaurant.
Cross-Contamination: The Important Caveat
Even if mofongo's ingredients are gluten free, a restaurant kitchen that handles flour-based items (like bacalaitos, alcapurrias, or quesadillas) cannot guarantee complete freedom from cross-contamination. The fry oil used to cook plantains may also be shared with items containing gluten.
What to Ask at Grillers Puerto Rico
At Grillers Puerto Rico, our mofongo is made from green plantains, garlic, and chicharrones — ingredients that are naturally gluten free. However, we are not a gluten-free kitchen. We handle wheat-containing items in our kitchen and cannot certify that any dish is completely free of gluten cross-contact. If you have celiac disease or a severe gluten intolerance, please inform your server before ordering and ask about the current preparation status. We always do our best to accommodate dietary needs.
For guests with a mild gluten sensitivity who are eating gluten free as a preference rather than a medical necessity, mofongo — with its plantain, garlic, and pork rind base — is one of the better options to explore at a Puerto Rican restaurant. Call us at your nearest location to discuss: Kissimmee (407) 954-4545 | Chickasaw (407) 203-4752 | OBT (407) 394-6445.