Use this G-Free Foodie Guide to Gluten-Free Fast Food to navigate the world of drive-thru & fast-causal restaurants. Updated 2017
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 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.
Chipotle: Everything at Chipotle is Gluten Free, other than the flour tortillas. There are great options for Dairy Free too, and the food at Chipotle contains no nuts or seafood. Staff will happily change gloves if you ask (be sure to ask!) and talk you through the rest! Chipotle Special Diet Info
Five Guys: gluten-free deliciousness is available at Five Guys! The burger and hot dogs are cooked on a separate space, and fries are cooked up in fresh peanut oil in a segregated fryer. Just be sure to place your order “Bunless for a Gluten Allergy” or “Lettuce-wrapped for a Gluten Allergy” Five Guys Allergen Info
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 staff you’re Gluten-Free, so they don’t use the same spreaders used on the buns. In-N-Out Website
Shake Shack: Hamburgers, Frozen Custard and Hot Dogs are all GF options at Shake Shack. Shake Shack offers a GF burger bun, or you can go bunless too, just be sure to notate “Gluten Allergy” when you order your burger or dog. Unfortunately, you’ll need to avoid the fries here. They are gluten-free and fried in a separate fryer, but the oil is filtered with the same equipment as the oil used for products that are not GF. Shake Shack Allergen Information Page
These chains also offer Gluten-Free Fast Food:
Arby’s: Many of Arby’s meats, salads & sauces are G-Free, as are their shakes. The staff will put the meat & sauce in a plastic container for you, or order a Chopped Side or Farmhouse salad and add your protein. Arby’s Gluten Free Menu
Carl’s Jr.: Order almost any of of Carl’s Jr.’s burgers with no bun (“Low Carb” style) for a tasty G-Free meal, just steer clear of the onion rings, sides and chicken. Carl’s Jr. Gluten Sensitive + Nutritional Info
Chick-fil-A: This restaurant offers their Chargrilled Chicken filet, Chicken Garden Salad and Chicken & Fruit Salad for G-Free Entrees, along with many of their sides, dressings, and desserts. Download their allergen info here: Chick-fil-A Gluten Free Menu
El Pollo Loco: The flame-grilled chicken, pinto beans, corn on the cob & more are all G-Free options at El Pollo Loco. El Pollo Loco Gluten Free Guide
Hardee’s: Like it’s sister chain, Carl’s Jr., Hardee’s will make burgers Low-Carb style. Hardee’s Gluten Sensitive + Nutritional Info
Sonic: The hamburger patties, hot dogs, steak & bacon are G-Free at Sonic, but avoid the chicken, chili & fryer items. The soft serve and drink syrups are all Gluten-Free too. Sonic Allergen List
Subway: All the salads at this popular sub shop are Gluten-Free, with the exception of these three: Meatball Marinara, Seafood Sensation & Sweet Onion Chicken Teriyaki. Sandwiches, bread, & cookies are out of course, but there are more options than you’d think. Be sure to ask your server to change gloves. Subway Allergen Info & Chart PDF
Wendy’s: The G-Free Foodie team loves Wendy’s, where we can score Gluten-Free Frostys & delicious Chili, plus lettuce-wrapped hamburger patties with bacon, cheese & trimmings that are all GF. You can also pick up a baked potato with toppings, side salads, or the Taco Salad. Yum. Wendy’s Gluten Free Menu
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.
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.