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    Home / Articles / G-Free Foodie Guides

    G-Free Foodie Guide to Gluten-Free Fast Food

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    Best Gluten-Free Fast Food Menu Options

    G-Free Foodie GuidesKC's Blog

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    Use this G-Free Foodie Guide to Gluten-Free Fast Food to navigate the world of drive-thru & fast-casual restaurants. ***Updated April 2024***

    YouTube video

    From KC: I feel safest at fast food restaurants that have a gluten allergy protocol, like Chipotle, In-N-Out, Five Guys and Shake Shack, so I've listed their information first. That means that when you say you have a "Gluten Allergy" when you order, the staff is trained to change gloves, utensils, and follow other procedures to prevent cross-contamination. The video above explains how to order at these locations, and you can get more info about the menu options at In-N-Out, Five Guys and Shake Shack here.

    how to order gluten free at in n out burger

    SAFEST OPTIONS FOR CELIACS:

    Chipotle

    Five Guys

    In-N-Out

    Shake Shack

    Chipotle: 

    Everyone loves Chipotle, including the G-Free Foodie Team. Chipotle is a fantastic choice for people with dietary restrictions.  With the exception of the flour tortillas, the entire menu is gluten-free, nut-free AND seafood-free. There are great options for our dairy-free friends, too. Be sure to let your server know you have a gluten-allergy. They’ll happily change gloves if you ask (be sure to ask!) and talk you through the rest! 

    Chipotle Allergen Info
    Five Guys Gluten-free menu

    Five Guys: 

    Craving a juicy (gluten-free) burger and fries? Head to Five Guys! The burger and hot dogs are cooked in a separate space, and fries are made with fresh peanut oil in a dedicated gluten-free fryer. Just be sure to place your order “Bunless for a Gluten Allergy” or “Lettuce-wrapped for a Gluten Allergy” 

    Five Guys Allergen Info

    Shake Shack: 

    If lettuce wrapped burgers and dogs are not your speed, you’ll be thrilled to know that Shake Shack offers gluten-free buns! Just be sure to mention your “gluten allergy” when you order your burger or hot dog. Most of the fixins are gluten-free, just steer clear of the chicken, fried pickles and onions. Unfortunately, you'll also need to avoid the fries, custard and shakes here, due to the possibility of cross-contamination during processing (per their 2024 allergen information sheet).

    Shake Shack Allergen Information Page
    kc with a burger and drink standing in front of the in n out sign

    In-N-Out Burger: 

    With the exception of the buns, everything on the menu at this West Coast burger chain is Gluten-Free. Order your burger “Protein-Style for a Gluten Allergy” to avoid the bun, and feel free to add a side of fries – their fresh cut potatoes are the only thing to hit the fryer oil here. Be sure to let the staff know you're Gluten-Free, so they don't use the same spreaders used on the buns.  

    In-N-Out Website

    These chains also offer Gluten-Free Fast Food:

    The following restaurants offer “gluten-free” options - but there’s a caveat. They don’t follow any gluten-free protocols - meaning employees are not trained or educated about how to handle foods to minimize cross-contamination. We don’t recommend these establishments for Celiacs or highly sensitive people.

    Arby’s

    Many of Arby’s meats, salads & sauces are gluten-free, as are their shakes.  The staff will put the meat & sauce in a plastic container for you, or you can  order a Chopped Side or Farmhouse salad and add your choice of protein. 

    Arby’s Gluten-Free Menu

    Carl’s Jr. 

    Order almost any of Carl’s Jr.’s burgers with no bun ("low carb"-style) for a tasty gluten-free meal.  Just steer clear of the onion rings, waffle fries, and the Oreo milkshake (obviously).

    Carl's Jr. Allergen Info

    Chick-fil-A

    Chick-Fil-A is really stepping up their gluten-free game! They’ve taken some steps to protect customers who are avoiding gluten (and even offer gluten-free buns!) and have started to implement gluten-free protocols. This restaurant’s gluten-free options include the Grilled Chicken filet, Chicken Garden Salad, Waffle Fries, Grilled Chicken Nuggets and Icedream, along with many of their sides, dressings, and desserts. Be sure to ask whether your Chick-fil-A cooks their fries in a dedicated gluten-free fryer (this seems to be the case at many locations). 

    Chick-fil-A Gluten-Free Menu

    El Pollo Loco

    The flame-grilled chicken, pinto beans, corn on the cob & Pollo Bowls are all gluten-free options at El Pollo Loco.

    El Pollo Loco Gluten-Free Guide

    Hardee's

    Like its sister chain, Carl's Jr., Hardee's will make burgers low-carb style.

    Hardee’s Nutritional Info

    Sonic

    Sonic’s website asks that you inform your carhop of any allergies, but stops there. An attempt was made but you know what they say, “close only counts in horseshoes and hand grenades”.  The hamburger patties, hot dogs (sans bun, obviously), steak & bacon are gluten-free at Sonic - but avoid the chicken, chili & fryer items. The Mini M&M and Reese’s Blasts, soft serve ice cream and drink syrups are all gluten-free, too. Note: the menu lists the Pulled Pork Totchos as gluten-free, but if you’re worried about cross-contamination from the  shared fryer, you might want to skip them.

    Sonic Allergen List

    Subway

    This is another fast-food joint that was almost there and then dropped the ball. In 2011, Subway introduced gluten-free buns at select locations, and even attempted to put gluten-free protocols in place. However, by 2023, they discontinued the buns. Sigh. Subway does still offer gluten-free options. Most of the salads and the No Bready Bowls at this popular sub shop are Gluten-Free, just avoid the Chicken Teriyaki and Marinara Meatballs.  

    Subway Allergen Info & Chart 

    Wendy’s 

    Wendy’s doesn’t technically have any gluten-free protocols, but there are quite a few items on their menu that are naturally gluten-free. Some of your safer bets include frosties & hearty chili, plus lettuce-wrapped hamburger patties with bacon, cheese & trimmings. You can also pick up a baked potato with toppings, side salads or the Taco Salad. Yum. 

    Wendy’s Menu

    What is gluten-free at Taco Bell?

    Taco Bell does have a few menu items with gluten-free ingredients. However, because items are prepared in a shared kitchen and fryer, there’s a relatively high risk of contamination. If you’re a Celiac, Taco Bell probably isn’t the best choice for you. If you’re avoiding gluten for other reasons, stick with the Power Bowl or Crunchy Taco.

    Taco Bell Gluten-Free Guide

    Are there any gluten-free items at McDonald’s?

    Much like Taco Bell, McDonald’s cites cross contamination as a concern, which is why their menu doesn’t list any gluten-free offerings. As usual, this makes things a little dicey for highly sensitive individuals or those of us diagnosed with Celiac. While their fries, dipping sauces, burger patties and ice cream are all made without gluten, there’s a decent chance that your meal will come into contact with gluten from shared surfaces or fryers. Order at your own risk. 

    McDonald’s Menu

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    Comments

    1. Vanessa says

      June 24, 2013 at 12:11 am

      I want to caution people that if you call El Pollo Loco's help line and look at their GF menu online, there are inaccuracies as to what is GF and what is not. I don't know if I'd trust them. Their online menu says the rice and a few other items are GF, but when I asked customer service they said no. A bit concerning that many of these places jump on the GF bandwagon like its a trend without really making the effort to protect those with celiac or a intolerance. Just sayin.

      Reply
    2. Dawn from Texas says

      October 19, 2013 at 2:00 am

      Always make a point to talk to the person who takes your order about what gluten free means, how they can't even touch something with gluten and then touch your food. Tell them it makes you very very sick when they do. Also, the chili at sonic is gluten free but they make their chili dogs and spread the chili across the bun and put the spoon back in the chili.. avoid it.

      Reply

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