Gluten Free Fast Food Options

The more accommodating a restaurant is to celiac disease and gluten intolerance, the more information you will find. Many restaurants offer an FAQ section where you’ll discover information about their gluten free foods, and some restaurants even have a full allergen guide or menu. 

It’s important to note here that the company’s website is a great starting point for understanding the gluten free options at each fast food restaurant but it’s necessary to always verify in store that the information is correct and applicable to the particular location you’re ordering from.

⭐Tips for Making Safe Choices

Eating out gluten free can be really tricky and often overwhelming, but when you start by understanding how to make safe choices you’re able to take control and even have an enjoyable gluten free dining experience.

Below are our best tips for making safe, gluten free choices when dining out at fast food chains. 

Common Gluten Traps in Fast Food

One of the most challenging things about gluten and fast food restaurants are the hidden concerns, or gluten traps. There are some that are very common, which we’ll go through here.

The biggest concern across all restaurants is cross contamination. Cross contact is very likely when a restaurant uses a shared kitchen to prepare both gluten containing and gluten free food. Cross contact can occur when preparing or cooking the food. 

Deep fryers are a major concern. When a restaurant uses a shared fryer, their otherwise gluten free foods are at a high risk of cross contamination. Looking for restaurants with a dedicated gluten free fryer is critical, and when that isn’t possible, the safest choice is always to avoid any fried foods.

Another trap to watch out for is when fast food restaurants mark their menu items as wheat free rather than gluten free. Ingredients can be wheat free but still contain gluten, if they are made with other gluten containing ingredients like rye or barley. 

Utilize Technology for Safe Choices

There is so much information available at your fingertips when it comes to utilizing technology to help you out! Blog posts, Facebook Groups and Instagram are loaded with reviews and recommendations for gluten free fast food.

There are also really helpful tools available like the Gluten Free Eats Map by Atly. “It offers meticulously curated data that prioritizes safety, specificity, and streamlined information so users can make quick, easy, and informed dining choices relevant to their GF sensitivity standards and comfort levels.” It even lets your contact the company directly in the app, so no need to switch back and forth between browsers.

Ask Questions

Advocating for your own needs is so important when eating out. It’s not enough to rely solely on allergen menus, apps, or website information. Everything is subject to change and it’s critical that you’re ensuring that the exact location you are ordering from is keeping you safe. 

Always ask questions to confirm that you are getting gluten free foods without risk of cross contamination. You can learn more about what questions to ask and how to clearly advocate for your needs here.

🥇Top Recommended Fast Food Chains with Gluten-Free Options

Starting with a list of recommended gluten free fast food options can make dining out much less overwhelming. Below is our list of top recommendations for gluten free fast food restaurants, including what to eat, and tips for staying safe.

These recommendations are based on what the company claims and personal experience. Policies and menu items may change without notice and the extent and safety of these offerings can vary significantly between locations and menu items. ALWAYS verify information in person.

Bibibop (100% GF)

The safest place to eat gluten free is always going to be a 100% gluten free restaurant, and that’s exactly what you’ll find at Bibibop. In addition to offering an entire menu of gluten free items, each of the Bibibop locations “maintains certification from the Gluten Intolerance Group specifically for restaurants for gluten free options.”

Bibibop serves healthy, affordable Asian bowls inspired by South Korean flavor. Real, unprocessed, high quality food in all of their bowls is what you can expect. 

✅Gluten Free Options at Bibibop Include:

• Bibibop Fan Favorite Bowl which includes Sweet Potato Noodles, Purple Rice, Chicken, Broccoli, Potatoes, Carrots, Cheese, Corn, and Yum Yum Sauce.
• Teriyaki Tofu and Greens Bowl which is made with Salad, Tofu, Potatoes, Black Beans, Bean Sprouts, Kale, Corn, and Teriyaki Sauce.
• Sweet & Spicy Chicken Bowl made with White Rice, Spicy Chicken, Corn, Kimchi, Red Cabbage, Pineapple, Kale, and Gochujang Sauce.

Smoothie King (100% GF)

Smoothie King is a great option if you’re looking for a smoothie. Gluten is just one of many, many items on their “no-no list”. There are dozens of smoothie blends to choose from, all designed to suit your unique lifestyle and taste buds. Choose your category, find your flavor and customize your blend.

✅Gluten Free Options at Smoothie King Include:

• Feel Energized Blend: to boost your energy and fuel your day
• Get Fit Blend: for protein rich ingredients
• Be Well Blends: for extra vitamins and minerals
• Treat Blends: to enjoy the day

Chick-fil-A

Chick-fil-A is a really great option for gluten free fast food because in addition to having gluten free choices they take extra precautions to minimize cross contact (like a dedicated fryer at most locations) and their staff are knowledgeable about gluten free requirements. They’ve even created gluten free combos for each meal of the day for quick and easy ordering.

✅Gluten Free Options at Chick-fil-A Include:

• Breakfast Combo: Sausage patty, hash browns and a greek yogurt parfait
• Grilled Chicken Sandwich or Club (with a gluten free bun) and Waffle Potato Fries
• Grilled Nuggets, Kale Crunch Side and Fruit Cup

🚫Watch out for:

Keep in mind that even though the bun is gluten free, sandwich fillings are still subject to potential cross contact, so be sure to choose something on the gluten free menu.

💡Ordering Tip for Chick-fil-A

There are a few completely sealed gluten free items that you can order from the menu. They are the safest as there is no concern of cross contact.

Learn more about gluten free options at Chick-fil-A here.

Chipotle

Chipotle is a fast casual restaurant that specializes in bowls, tacos, and burritos, and nearly all of the items on their menu are safe for gluten free eating! The staff are also trained to take extra precautions against cross contact. 

✅Gluten Free Options at Chipotle Include:

• Chicken Al Pastor Bowl: White rice, black beans, tomato salsa, roasted chili-corn salsa, sour cream, cheese and lettuce
• Fan Favorite Steak Salad: Steak, lettuce, fajita veggies, cheese, guacamole, tomatillo-red chili sauce
• Fan Favorite Chicken Bowl: Chicken, white rice, black beans, fresh tomato salsa, and queso blanco

🚫Watch out for:

Menu items containing corn as they ‘may have trace amounts of gluten from potentially co-mingling with gluten-containing grains in the field’.

💡Ordering Tip for Chipotle

Before you place your order, let them know you’re gluten free and request that they change gloves and use ingredients from the back.

Learn more about gluten free options at Chipotle here.

In-N-Out Burger

Looking for a classic burger take out option that suits your gluten free needs? In-N-Out Burger is a great option. They are happy to use a dedicated fryer, as well as label and package your meal separately, if you let them know you have a gluten allergy.

✅Gluten Free Options at In-N-Out Include:

• Any Burger ‘Protein Style’: Protein style replaces the bun with a lettuce wrap.
• Milkshake: Chocolate, strawberry or vanilla
• Fresh, Hand cut French Fries: they’ll be made in a dedicated fryer as long as you notify the staff that you have a gluten allergy

🚫Watch out for:

Make sure you properly notify staff that you have a gluten allergy, so they can use precautions like the dedicated gluten free fryer, and changing gloves before preparing your meal.

💡Ordering Tip for In-N-Out

Ask for your order "protein style for a gluten allergy" when ordering to help ensure that the staff takes the necessary steps to accommodate your dietary needs safely.

Five Guys

Five Guys is known for its hamburgers, hot dogs, and french fries and is recognized for its fresh, high-quality ingredients. They offer a variety of gluten free items and take precautions to avoid cross contact.

✅Gluten Free Options at Five Guys Include:

• Burgers and Hot Dogs: are gluten free WITHOUT the bun. 
• Fries: The fries are gluten-free and are cooked in a dedicated fryer using 100% peanut oil.
• Milkshakes: are gluten free WITHOUT Mix-Ins.

🚫Watch out for:

Malt vinegar. Most of the sauces and toppings at Five Guys are gluten-free, with the exception of malt vinegar, which contains malt derived from barley (a gluten-containing grain).

💡Ordering Tip for Five Guys

Ask for a lettuce wrap or bowl for your burger. Be sure to tell them “allergy” when you order–the staff will change gloves and use fresh ingredients before preparing your order.

Culver’s

Culver's is a Midwest favorite, celebrated for its unique offerings such as ButterBurgers, cheese curds, and frozen custards. Culver’s labels some menu options as gluten free and offers gluten-free buns.

✅Gluten Free Options at Culver’s Include:

• Chicken Cashew Salad
• Frozen Custard: Chocolate or Vanilla
• Mott’s Applesauce: comes prepackaged so there is no concern of cross contact

🚫Watch out for:

Fried foods. Culver’s uses a shared fryer, so it’s best to avoid any foods that need to be cooked in a deep fryer.

💡Ordering Tip for Culver’s

Carefully review the allergen guide ahead of time and then confirm that your items are gluten free before ordering.

Learn more about gluten free options at Culver’s here.

Wendy’s

While Wendy’s isn’t a great option for safe gluten free dining, they do encourage you to customize your order to suit your dietary needs. They have menu items that are gluten free based on the ingredients list, but cross contact is a big concern.

✅Gluten Free Options at Wendy’s Include:

• Apple Pecan Salad: can be ordered as is and you don’t need to exclude any ingredients
• Hamburger or Cheeseburger: WITHOUT the bun
• Frosty: This Wendy’s classic is gluten free in all flavors!

🚫Watch out for:

Labeling their menu items as wheat free rather than gluten free. Ingredients could still contain rye or barley and would not be gluten free.

💡Ordering Tip for Wendy’s

Some of their locations use dedicated fryers, but that’s not always the case. Be sure to ask before ordering if they use a shared deep fryer.

Learn more about gluten free options at Wendy’s here.

Jersey Mike’s

If you’re looking for a tasty, gluten free sub, Jersey Mike’s is a pretty good option. The restaurant provides gluten-free bread, which can be substituted for their regular subs, and the staff is trained to minimize the risk of cross-contamination. This includes using separate utensils, gloves, and cleaning surfaces before preparing gluten-free sandwiches.

✅Gluten Free Options at Jersey Mike’s Include:

• Turkey and Provolone Cold Sub on Gluten Free Bread or in a Bowl
• Bacon Ranch Chicken Cheese Steak on Gluten Free Bread or in a Bowl
• The Veggie on Gluten Free Bread or in a Bowl
• Mike’s Famous Philly on Gluten Free Bread or in a Bowl

🚫Watch out for:

The allergen menu at Jersey Mike’s only includes wheat, rather than gluten specifically. Watch for ingredients that may contain rye or barley, and sauces like teriyaki.

💡Ordering Tip for Jersey Mike’s

Before ordering be sure to confirm that the specific toppings/items you want are, in fact, gluten free.

Learn more about gluten free options at Jersey Mike’s here.

Honorable Mention: PowerSoul Cafe

If you find yourself in Nevada, you are definitely going to want to stop at PowerSoul Cafe. It’s a Certified Gluten Free fast food option serving smoothies, bowls, pizza, breakfast, goodies and more!

They have vegan and keto options, and they’re open 24 hours a day.

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