When I first went Gluten-Free I had been feeling sick for so long that I gave up everything.  Anything that was on a list that said it MAY contain gluten I avoided.  This included things like maltodextrin (which is in everything), however I eventually learned that like many other ingredients, it is usually derived from corn and will be labeled accordingly if it is made from wheat.

Since that time, I have started feeling better and find that I am a little more adventurous with my eating.  I certainly don’t go out and eat a croissant, bagel or something equally delicious (though sometimes I really want to), but I do occasionally try something new at a restaurant where I have dishes I know are safe to eat, or I might try something with an ingredient that may be questionable such as worchestire sauce or malt extract.

I have a friend who is Celiac and I remember being so surprised when she showed me her secret stash of Corn Pops in the cupboard at work exclaiming, “we can eat these!”  I was so excited, the next time I was at the grocery store, I scanned the box and was saddened to see that just like the rice krispies and corn flakes, the corn pops contained Barley Malt Extract.

As you likely know, Barley contains gluten and so does Barley Malt.  I had tried eating Corn Flakes while on a cruise in Italy (it seemed like a safe bet to nick a box off of the boat to take on the excursions) and though it didn’t give me a full blown attack of stomach pains and trips to the washroom, I didn’t feel good, so I knew better than to eat the Corn Pops (though I really wanted them).  Of course in time I would find my Panda Puffs, so really it all worked out.

If you, like myself find yourself reading boxes of things you know you probably can’t eat such as cornbread, corn shake & bake and teriyaki sauces, you’ve probably been suprised a few times by something you’re sure you’ve examined many times, yet this time you realized you might just be able to eat it.  That happened to me with the Corn Flake Crumbs; they contain “malt flavoring” but it doesn’t actually say malt extract.  I decided to chance it and try them out and FOR ME they seem to be a-ok.  I kind of assume that malt flavoring is artificial whereas extract is actually derived from barley, but in truth I have no idea, except that I seem to be able to eat the corn flake crumbs.  I don’t eat them too often (just to be safe) but every now and then they are a great treat, and my dear husband loves the occasional breaded chicken breast or the like.

PLEASE NOTE:  Since I have not been diagnosed as Celiac, I believe myself to be gluten-intolerant (granted I was given the Celiac test after being Gluten-Free for a year, so really it was garbage) so I feel safe experimenting in this fashion.  I am no doctor, but I know that for true Celiac’s cheating (even without symptoms) can be very hard on the body and lead to increased chances of bowel cancer, so please make your own educated decisions about your eating.

While shopping yesterday I found unbreaded turkey cutlets (a rarity) and was instantly reminded of the pork cutlets my Mom used to feed me as a kid.  Brown and crispy, dipped in honey mustard, I was salivating in the store.  Remembering the Corn Flake Crumbs in my cupboard, I hoped I could make a reasonable facsimile and I was more than impressed with the results.  Unfortunately, my husband was also excited to have breaded meat and we ate it all before we had a chance to take a photo – hopefully I will find these unbreaded cutlets again so that we can eat them and I can show you a picture.  They browned, crisped and crunched exactly the way I remember.

Gluten-Free “Breaded” Cutlets


  • 2 unbreaded cutlets (turkey, chicken, pork, veal…whatever suits your fancy)
  • 1/2 cup sweet rice flour
  • 1/2 tsp garlic powder
  • pinch of salt and pepper
  • 1 egg beaten
  • 3/4 cup Corn Flake Crumbs (or GF Corn Flakes pulsed in a food processor)
  • 2-3 Tbsp of grapeseed (or vegetable) oil


  • Mix rice flour, garlic powder, salt and pepper in a shallow bowl or plastic bag; coat cutlets and allow to rest on a plate for about 5 minutes.
  • Dip floured cutlets into egg then immediately coat with Corn Flake Crumbs.
  • Allow cutlets to rest for another 5-10 minutes if possible, this will allow the coating to really adhere together.
  • Heat oil in non-stick frying pan over med-high heat, and cook cutlet until crispy and golden before flipping (~8 minutes).  Cook second side ~5 minutes.
  • Cutlet should be crispy and golden on both side and middle should be cooked throughout with no traces of pink.
  • I like to enjoy this “breaded” goodness with honey mustard.  I usually mix mayo, mustard and honey to make a sauce, but this time I just used French’s Honey Mustard and it was great.