Gluten-Free Fast Food

I personally stopped going to fast food restaurants, but in a pinch I needed to know what was safe. While searching for gluten-free fast food restaurants I found multiple websites with broken links to pages with allergen information and/or gluten-free menus. The links you will find below are either to a restaurant’s allergen and sensitivity charts to their gluten-free menu or list. Though most restaurants will list which items are gluten-free, some will not mention anything about cross-contamination. Please check with each restaurant before you go. And definitely educated them on how to prepare your food: washing down cutting boards (or better yet, line the board with plastic wrap, etc.), using clean utensils, etc. Though they may follow your advise if you are highly intolerant to gluten, note that the utensils and cutting boards still may contain traces of gluten. Visiting fast food restaurants on off-hours is always best, as they will have more time to cater to your needs.

I really would have preferred to make reading this information easier on you by listing all of the gluten-free items for each fast food chain, but ingredients and items change so often I thought it would be best if I just link to each page.  This will be a more accurate and efficient way for everyone who lands on this page to get the latest up to date information.

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If a restaurant below does not have what you are looking for, you may consider ordering salad, but please be cautious of salad dressings, as some contain gluten as a thickener.

I hope you find this list useful.

  • A&W Allergens & Sensitivity List (third party link no longer available – awaiting to hear back from A&W)
  • Arby’s Gluten-free Menu (downloadable pdf file)
  • Burger King Gluten-fee List (Only promotes items for “gluten sensitivity” not ”gluten intolerance”)
  • Carl’s Jr. Does not have a gluten-free list, but does list their ingredients and  major allergens
  • Dairy Queen’s Gluten Free List
  • Del Taco – I could not find anything on Del Taco, but did find one discussion on another site that mentions the gluten-free items: “hamburger patty and Mucho Nachos”; and “Del Taco french fries are not gluten-free.”  I am not sure how up to date this information really is.
  • El Polo Loco – No gluten or allergen statement:  1-877-375-4968 8am – midnight EST

I did, however, run across Gluten-free New Jersey, in a 2/2011 discussion, stating that they will place their BRC burrito without the tortilla into a bowl to make it gluten free!  On celiac.com, dated 2009, someone states that the following items were gluten-free: pinto beans, refried beans, Cotija cheese, mixed vegetables, corn tortillas, flame grilled mexican chicken (chopped on cross-contaminated board), avocado salsa (no mention of oats), and flan (mentioned by several websites as being safe).  Gluten-free Long Beach mentions their Pollo Bowl as a gluten-free option.

  • In-N-Out – Their buns are the only thing that has gluten.  When ordering ask for lettuce wrapped burgers.
  • Jack-in-the-Box Ingredients List
  • Kentucky Fried Chicken (KFC)
  • McDonald’s Ingredients List (If you’re not familiar which ingredients may contain gluten check out this McDonald’s Gluten Free List. Just be sure to check with the server prior to ordering.)
  • Panda Express – “none of our food is gluten-free.”
  • Sonic Gluten-free Menu
  • Subway’s Gluten-free menu – They are also in the process of testing out gluten-free rolls and brownies in selected Texas Subways.
  • Taco Bell‘s Allergens List, including gluten
  • Wendy’s Gluten-free List
  • Chipotle Mexican Grill

Visit Carla’s Gluten Free Online Store. In collaboration with Massachusetts General Hospital, 50% of all proceeds are donated to their Center for Celiac Research and Treatment.

Photo credits: Copyrighted 123RF Stock Photos

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27 Responses to Gluten-Free Fast Food

  1. Barbie Briley says:

    I understand that the Restaurant.. Friendly’s although pricey for “fast food” and actually a sit down restaurant in Pennsylvania and Maryland. Is supposed to have a Gluten free Menu. I have not been yet. They do have quality food and a good kitchen in general and excellent wait staff.

  2. Rudy says:

    Are the tacos at Jack in the box in fact gluten free?

  3. isabelle says:

    Can you somebody tell me if the McDonald fries in Canada are Gluten free?

  4. M says:

    My 14 month old granddaughter is both gluten and lactose intolerant. Since my daughter is still nursing, so is she. She is also a working, single mom with another daughter (luckily, no food allergies there!). So, sometimes, fast food is necessary. Wendy’s, McDonalds, KFC are the closest. Taco Bell, Burger King, and Dairy Queen are not far. Those are the easiest, because they have drive-thrus. There is also Chipotle and Panera, but they require getting the 3 yr old and the 1 yr old out of the car, into the restaurant, stand in line, and then get them all back in the car! What would be their easiest and best choices?!?

    • Michelle says:

      M,
      I feel your pain! Well, actually your daughter’s; I as well as all 5 of my children are sensitive to varying degrees to lists of various foods. My first recommendation would be to purchase for her any of Jamie Oliver’s cookbooks; his “Meals in Minutes” or “Jamie’s Food Revolution” would be good places to start; I understand needing a break, but it’s far less expensive to cook at home, and then you know EXACTLY what is in everything on your plate. Maybe you could offer to bring a book over, and help her prep some meals on a weekend, then when she gets home all she has to do is heat them up.

      That being said, our favorite emergency drive through is Chick-Fil-A because they have a grilled chicken kids meal, and applesauce as a side option.
      Wendy’s grilled chicken is pretty good; tell them to keep the bun! A caveat about mass produced chicken though; eeewww. I would reserve these things for rare occasions.

      Hope this helps!

  5. Anthony says:

    Chipotle Mexican Grill everything except the flour tortilla and flour taco shells are gluten free. They do offer corn taco shells. My wife ordered a corn shell taco they asked if she was gluten sensitive and immediately changed gloves and wiped down their line they also went as far as switching out the foods to be sure of no cross contamination. Very impressed.

  6. kelly says:

    Chic-fil-A chargrilled chicken AND their waffle fries are gluten and dairy free.

  7. Carolyn says:

    Thanks! This is helpful to us roadees!

    But I’d love to hear about Panera as they are in the same class as Chipotle and are going across country opening drive thru restaurants.

  8. Christine Molinar says:

    I’ve been so stressed about not eating gluten and if i need food while out what to do ! This list is a great help Thank You SSSSOOOOOO very much !!!!!!!

  9. Heidi Crose says:

    I’ve had luck, here in Western Washington state, with Taco Time’s gluten free menu items. Their white chicken chili is gluten-free, and it’s super tasty.

  10. My favorites are Chipotle (staff every where I’ve gone have been super careful and you get to watch them assemble everything), Chick-fil-A (chargrilled chicken sandwich w/out the bun is less expensive than with, their fries should be fried in a dedicated fryer, and they now have grilled chicken nuggets) and Elevation Burger (they only fry their fries so no cc there, will wrap your burger in lettuce). Sadly, Elevation Burger is only in a few states so far.

    • Great point, Andy. However, when speaking to a Chipotle representative through Twitter, they corrected me in that they do not have a “gluten-free menu”. They do not advertise gluten-free, I am assuming due to the possibility of cross-contamination. I know many celiacs who eat there, though, that have not gotten sick. I’m sure they take the precaution of ensuring they educate their wait staff.

  11. RICK says:

    Donatos Pizza has a a couple of versions of a no carb pizza that’s gluten free-if you live or plan to tavel to the midwest, you will be delightfully surprised.

  12. APRYL says:

    Moe’s (southwestern burritos and such) is gluten free too, all but the tortillas and chips. They make burrito bowls to be GF :)

  13. Catherine says:

    At In-N-Out, you order the burger “protein-style” and they wrap it in lettuce instead of a bun. I get it for my son all the time. He’s allergic to gluten, milk and peanuts and never had a reaction there. They also genuinely seem to care about him (and it’s not like we’re regulars, we usually only go if we are too far from home and starving) and I’ve never gotten anything but cooperation from them (where some restaurants, etc, they get huffy when you ask them about cross-contamination, etc).

  14. Adam Bryan says:

    Thanks for the lists. However, there are a few popular ones missing. May I suggest checking out the “gluten-free guide to fast food restaurants.” It lists all the gluten-free fast food available at most popular fast food chains like mcdonalds, burger king, panera bread, chipotle, starbucks, and others.

    I truly can’t go anywhere to eat without checking this guide. Its very helpful so you should check it out.

    Here’s the site: so GlutenFreeFastFoodGuide.com to start eating gluten-free!

  15. Amber says:

    Thank you so much for this. My sons 2yrs and 5 mo have wheat allergies and since I’m breastfeeding I don’t eat any wheat. We are going on a trip and I was wondering what we were going to eat on the road. I make nearly everything at home from scratch. I’m packing food, but it’s easy to have food at the beginging of a week long trip, but harder at the end. :)

    • GFRB Staff says:

      You are very welcome, Amber! Have a safe trip and if your son has a high sensitivity to wheat make sure to hat them on how to prepare the food: on a clean surface, preferably covered with plastic wrap or wax paper; use clean utensils; not around anyone else preparing anything with flour, etc.

  16. ann says:

    what about Hoss Steak House

    • GFRB Staff says:

      Hi Ann,

      Hoss’ Family Steak & Sea is not considered fast food, but a restaurant. Their gluten-free menu can be found at http://www.hosss.com/menu/nutrition/glutenfreemenuitems.pdf. Steak is usually a safe bet, as long as you tell them what is needed to avoid cross-contamination of gluten. French fries may contain gluten, so you’ll have to check with them. Sometimes they use a deep fryer for gluten items such as battered foods and then your fries will be contaminated; or they may use frozen fries which contain gluten. Let me know if I can be of further assistance. Carla

  17. Anna says:

    Please add Jason’s Deli menu information to your list. I had a wonderful gluten-free Reuben there! My daughter had a gluten-free pizza from Minsky’s last week too.

  18. Angie says:

    Thank you so much for this list!!! VERY helpful :)

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