G-Free Foodie Guide to Gluten-Free Fast Food

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

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.

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! 

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).

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. 

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).

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). 

El Pollo Loco

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

Hardee's

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

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.

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.  

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. 

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.

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.