Rotisserie Chicken is an ultimate budget convenience food that can be turned into a homemade meal with minimal effort. It can be eaten on its own, or you can remove the meat to put in any recipe asking for shredded chicken. Once the chicken is removed, you can turn it into a second meal by boiling the bones and adding vegetables and rice or noodles. Convenient and budget friendly, is rotisserie chicken gluten-free?
Rotisserie chicken is considered gluten-free. However, this depends on the flavorings added to the bird during the cooking process and whether the chicken is made in a dedicated gluten-free facility. Always opt for a certified gluten-free brand if you have celiac or gluten sensitivity. The best gluten-free alternatives to rotisserie chicken include Member’s Mark Pulled Pork and Upton’s Naturals Jackfruit.
We will explore the nutritional value of rotisserie chicken, discuss questionable ingredients that may not make it gluten-free, as well as offer some healthier gluten-free alternatives. Let’s dig in!
Contents
Questionable Ingredients in Rotisserie Chicken
There are a few ingredients that might be red flags when determining whether rotisserie chicken is gluten-free.
Modified food starch is most often made from corn or potatoes. It can sometimes be made from wheat and can be used as an anti-caking agent, stabilizer, or emulsifier. It is modified to withstand extreme heat temperatures and extend the shelf-life of a product. If it contains wheat or the other top eight allergens, it must be disclosed on the food label.
Dextrin can also be derived from wheat, so look on the label for the type of dextrin. Maltodextrin is considered gluten-free even when derived from wheat due to the nature of its processing. Either one of these is often used as a thickener.
Natural Flavorings are a somewhat tricky ingredient to judge. They can be made from foods, plants, spices, meat, seafood, dairy products, or a whole host of other items. It can contain chemicals, solvents, and preservatives. If something is labeled gluten-free, you can be assured that these flavorings are as well. If it is not labeled gluten-free, there could be some questions.
Carrageenan is made from red algae or seaweeds and is used to thicken foods. It is gluten-free.
Is Rotisserie Chicken Healthy?
Rotisserie Chicken provides a lot of vitamins, minerals, and micronutrients:
- 35% daily value of Niacin (Vitamin B3)
- 15% daily value of Riboflavin (Vitamin B2)
- 15% daily value of Pantothenic Acid (Vitamin B5)
- 15% daily value of Phosphorous
- 10% daily value of Vitamin B6
- 6% daily value of Potassium
- 6% daily value of Zinc
- 4% daily value of Vitamin B12
- 4% daily value of Vitamin C
- 4% daily value of Magnesium
- 2% daily value of Iron
Rotisserie Chicken has 11.8 grams of protein in a 3 oz serving. It has very few carbohydrates and a fair amount of fat, including saturated, making it an excellent choice for those on a keto diet. If you stick to the white meat, you will save some fat calories.
The downside of Rotisserie Chicken is the amount of sodium that producers add. Some chickens are injected with sodium, and some have sodium in their rubs. Most of our analysis found 400-600mg of sodium in a serving. One organic brand (not verified as gluten-free) had less than 100 milligrams. The best way to control sodium levels is to make it yourself at home.
Rotisserie Chicken is part of a healthy diet when paired with other nutrition ingredients.
Popular Rotisserie Chicken Brands
Costco Rotisserie Chicken
All ingredients in Costco Rotisserie Chicken are gluten-free. Additionally, the label on the chicken states that no preservatives, MSG, gluten, artificial flavors, or colors are used. The modified food starch is made from potatoes and tapioca, and the dextrin is derived from potatoes. There are no natural flavorings. Customer representatives state the chickens are prepared in the store separately from other items, so there is no risk of cross-contamination.
Ingredients:
- Whole chickens
- Water
- Seasoning
- Salt
- Sodium Phosphate
- Modified Food Starch
- Potato
- Tapioca
- Potato Dextrin
- Carrageenan
- Sugar
- Dextrose
- Spice Extractives
Nutrition (per 3 oz):
- 140 Calories
- 7g Fat (2.5g Saturated)
- 55mg Cholesterol
- 460mg Sodium
- .5g Carbohydrates (.5g Sugars)
- 19g Protein
Walmart Rotisserie Chicken
Walmart’s rotisserie chicken does not have a gluten-free label so it’s not certified gluten-free. They do claim there are no antibiotics used in their chickens and no added hormones or steroids, artificial ingredients, preservatives, flavors, or colors. Two ingredients are of concern due to the reasons mentioned above – maltodextrin and natural flavor. Walmart has cooked rotisserie chicken pulled off the bones for an even easier dinner, but this is not labeled gluten-free either.
Walmart Rotisserie Chicken comes in three flavors:
- Traditional
- Lemon Pepper
- Garlic
Ingredients (Garlic flavor):
- Seasoned Chicken
- Whole Chicken without Neck and Giblets
- Water
- Seasoning
- Salt
- Maltodextrin
- Sugar
- Yeast Extract
- Flavorings
- Butter Flavor
- Maltodextrin
- Natural Flavor
- Annatto Extract
- Sodium Phosphates
- Rub
- Salt
- Corn Starch
- Dehydrated Chicken Broth
- Dehydrated Onion
- Dehydrated Garlic
- Spice
- Paprika
Nutrition (per ¼ chicken):
- 250 Calories
- 11g Fat (6g Saturated)
- 85mg Cholesterol
- 0g Carbohydrates
- 19g Protein
- 340mg Potassium
- .6mg Iron
Sam’s Club Rotisserie Chicken
Sold under the label of Member’s Mark, Sam’s Club Rotisserie Chickens are verified as gluten-free. They have no MSG, no artificial colors or flavors, and no added hormones or steroids.
Ingredients:
- Whole Chicken
- Lawry’s Seasonings
Nutrition (per 3 oz):
- 160 Calories
- 9g Fat (2.5g Saturated)
- 45mg Cholesterol
- 550mg Sodium
- Less than 1g Carbohydrates
- 19g Protein
- 4% daily value of Vitamin A
- 6% daily value of Iron
Boston Market Rotisserie Chicken
Boston Market Rotisserie Chicken is verified gluten-free. The example here is the half chicken with no sides. One of the ingredients is Konjac Flour, which was a new ingredient to me. It comes from the root of a konjac plant and is high in fiber and low in carbohydrates. It is used more in Asian cooking. It does not contain gluten.
Ingredients:
- Half Chicken with up to 15% solution of water
- Seasoning
- Salt
- Sugar
- Natural Roasted Chicken Type Flavor
- Yeast Extract
- Maltodextrin
- Flavoring (contains Canola Oil)
- Chicken Broth
- Salt
- Lactic Acid
- Calcium Lactate
- Maltodextrin
- Garlic Powder
- Carrageenan Blend
- Xanthan Gum
- Konjac Flour
- Carrageenan
Nutrition (per ½ chicken):
- 500 Calories
- 24g Fat (7g Saturated)
- 315mg Cholesterol
- 1160mg Sodium
- 1g Carbohydrates (less than 1g Sugar)
- 70g Protein
- 8% daily value of Calcium
- 10% daily value of Iron
Simple Truth Fresh Roasted Chicken
Simple Truth is a brand sold by Kroger. They have grocery stores all over the United States under different names. This chicken is 100% vegetarian fed, organic, with no preservatives. There is no gluten-free label, so there may be cross-contamination with other chickens they roast for sale. It’s best to check with your particular store to see their practices. Reviews from gluten websites are mixed – some tolerate it just fine, and some don’t. Use your best judgment.
Ingredients:
- Chicken
- Water
- Sea Salt
Nutrition (per 1/5 chicken):
- 240 Calories
- 17g Fat (5g Saturated)
- 100mg Cholesterol
- 80mg Sodium
- 21g Protein
- 225mcg Vitamin A
- 4mg Vitamin C
- 20mg Calcium
- 44mg Iron
Alternatives to Rotisserie Chicken
Sam’s Club Member’s Mark Pulled Pork
A convenient option to rotisserie chicken is pulled pork. This is gluten-free with no artificial ingredients. Those that like barbecue sauce can add a gluten-free variety of their choice later.
Ingredients:
- Pork
- Water
- Sea Salt
- Black Pepper
- Paprika
- Red Pepper
- Garlic Powder
Nutrition (per 3 oz):
- 90 Calories
- 4g Fat (1.5g Saturated)
- 45mg Cholesterol
- 430mg Sodium
- 0g Carbohydrates
- 13g Protein
- .4mcg Vitamin D
- .8mg Iron
- 230mg Potassium
Upton’s Naturals Jackfruit, Lightly Seasoned Shreds
For a vegan option, try shredded jackfruit which is USDA organic, kosher, and has no gluten-containing ingredients; it is not certified gluten-free.
Ingredients:
- Organic Jackfruit
- Water
- Organic Black Pepper
- Organic Onion
- Organic Garlic
- Sea Salt
Nutrition (per ½ package or 100g):
- 60 Calories
- 0g Fat
- 0mg Cholesterol
- 80mg Sodium
- 13g Carbohydrates (5g Dietary Fiber)
- 2g Protein
- 50mg Calcium
- 190mg Potassium
Roasted or Baked Chicken
If investing in an oven is too much, buying a whole chicken and roasting it in a pan in the oven is another alternative. Add spices and the right amount of sodium, and you’ve got a gluten-free dinner in about an hour. A gluten-free recipe I ran across makes a rub from salt, dry mustard, dried parsley, dried oregano, garlic powder, and black pepper. Adding some salt creates crispy skin and a very healthy protein source.
Nutrition (per 1 chicken breast):
- 147 Calories
- 8g Fat (1g Saturated)
- 75mg Cholesterol
- 65mg Sodium
- 210mg Potassium
- 0g Carbohydrates
- 26g Protein
Roast Turkey
Roast Turkey is an excellent alternative to chicken if you control the spices and sodium and prepare it in the oven basted in broth.
Nutrition (3 ½ ounce breast meat with skin):
- 194 Calories
- 8g Fat
- 29g Protein
Dark meat with skin (3 ½ ounce serving):
- 232 Calories
- 13g Fat
- 27g Protein
Related Questions
Does Rotisserie Chicken have Sugar?
It depends on the ingredients in the seasoning. Costco Rotisserie Chicken has sugar in it’s seasoning rub, which translates into .5g of sugars per serving. Walmart Rotisserie Chicken has sugar in its seasoning rub but does not list any sugar on the nutrition label, which means it’s very low. Sam’s Club uses Lawry’s Seasonings, and Lawry Seasoning Salt does not contain sugar. Boston Market Chicken uses sugar with less than 1g listed on its labels. Simple Truth does not use sugar.
Does Rotisserie Chicken Need to be Refrigerated?
Rotisserie Chicken is safe to eat for about 4 hours after you pull it off the warmer. If you are bringing it home on a warm day, that time is likely reduced. After that, bacteria may start to grow. Before you refrigerate the chicken, you can pull the meat off of the bones (since this is easier when it’s warm). Either way, refrigerate the chicken until you are ready to use it. In fact, grocery stores often refrigerate the rotisserie chickens they fail to sell within time limits and offer them for sale cold.
Does Rotisserie Chicken Cause Cancer?
Meats cooked at high temperatures (over 300 degrees F) can produce a carcinogenic compound called HCA, or heterocyclic amines. This compound has been found to cause cancer in laboratory animals. If the chicken is marinated with antioxidants ingredients such as garlic, herbs, spices, or rosemary extract, the HCAs can be prevented from forming.
Another concern with chicken is the layer of fat underneath the skin. This contains polyunsaturated omega-6 fats that can increase breast cancer risk. As with anything else, eat rotisserie chicken in moderation.