But please be aware that these restaurants are not dedicated gluten free facilities. Many menu items are “gluten sensitive” meaning they are prepared without gluten. However, the kitchens are not free of gluten, so that cross-contact with other food items that contain gluten is possible. They are not recommended for people with Celiac Disease.
Also, I have indicated which foods contain dairy if the information was available, but note that menus and ingredients are subject to change. This is for informational purposes only. You should consult the menu and staff for dietary needs.
The restaurants are broken down by category, but I have to give a special call out to the following restaurants for going above and beyond:
- Jason’s Deli – they state they are not a 100% gluten free environment, but meals are prepared on gluten-sensitive kit with separate cutting board, toasting trays, spatulas, mayo and mustard packets, and to-go boxes, to avoid contamination. Each line employee washes hands and changes gloves when a GS item is coming down the line. Sandwiches are prepared with gluten-free bread on parchment paper instead of the regular cutting boards.
- MOD – offers gluten friendly crust AND dairy free cheese
- Cheesecake Factory – menu denotes when items can be made gluten free upon request such as sweet corn tamale cakes and shepherd’s pie. They also use symbols for butter or cream on the menu.
Burgers
- Red Robin – gluten free bun. Many locations also have dedicated fryers for gluten free fries*
- Culver’s – gluten free bun
- Sonic Drive In – fries and tater tots
- McDonald’s- hash browns
- Burger King – crispy taco and french fries
- White Castle – french fries
- Steak and Shake – grilled fillet chicken, Genuine Chili, baked beans, Cajun fries, coleslaw, and french fries
- Johnny Rockets – chili bowl, fries, and gluten free bun
- Fuddruckers – gluten free bun
Sandwiches
- Jersey Mike’s – gluten free sub rolls
- Jimmy John’s – Unwich lettuce wrap
- Subway – gluten free bread
- Arby’s – Arby’s® Potato Cakes and Homestyle Fries (there is a disclaimer that they may be cooked in the same oil as the following menu items, which contain a wheat allergen: Crispy Chicken Patty, Buttermilk Chicken Fillet, Chicken Tenders, Curly Fries, Fish Fillets, Jalapeno Bites, Mozzarella Sticks, & Steakhouse Onion Rings)
- Corner Bakery – breakfast potatoes and steel-cut oatmeal
- Firehouse Sub – chili, coleslaw, and gluten free ciabatta roll
- Potbelly – hummus, egg patty, classic tomato soup (contains milk), and garden vegetable soup
- Panera – Baja Warm Grain Bowl with chicken, Mediterranean Warm Grain Bowl, turkey chili with beans, and steel cut oatmeal (may contain traces of wheat)
Pasta
- Olive Garden – gluten free pasta
- Maggiano’s – gluten free pasta
- Old Spaghetti Factory – gluten free pasta
- Noodles & Co. – Zoodles and cauliflower noodles
Pizza
- Domino’s – gluten free crust
- Giordano’s – gluten free crust
- Blaze – Keto and Vegetarian Pizza are made from cauliflower crust, but contain dairy
- Pizza Hut – gluten free crust
- Papa John’s – gluten free crust
- California Pizza – cauliflower pizza crust contains dairy
- Jet’s – gluten free crust
- Uno Pizzeria & Grill – Udi’s gluten free roll, Zoodles primavera, herb rubbed chicken, lemon basil salmon, sirloin steak, beef chili, and gluten free beer
- Little Caesars – Caesar Wings
Mexican
- Taco Bell – Power Menu Bowl, black beans and rice, crunchy taco, and hash browns
- Chipotle – black beans, carne asada, cilantro-lime rice, chicken, tortilla chips, chorizo, and crispy corn tortillas
Asian
- PF Chang’s – spicy chicken, Mongolian beef, ginger chicken with broccoli, chicken pad Thai, fried rice, and Singapore Street Noodles
- Panda Express – white rice and Sichuan hot chicken
- Benihana – rice, sushi entrees, seafood, steak, and chicken breast
Chicken
- Dairy Queen – rotisserie style chicken bites, fries, and gluten free Dilly Bar (gluten free, dairy-free, and plant-based)
- KFC – coleslaw, corn on the cob, green beans, mashed potatoes (contains milk), and potato salad
- Popeyes – naked tenders, Cajun rice, coleslaw, and hash browns
- Chick-fil-A – hash browns, grilled nuggets, gluten free bun, and waffle potato fries
- Buffalo Wild Wings – chips and salsa, naked chicken tenders, fries, Hawaiian rice, slaw, and tots
Breakfast/Pancakes
- IHOP – gluten friendly pancakes and waffles (contain milk), gluten friendly buns, hash browns, french fries, and build your own omelet
- Cracker Barrel – grilled chicken tenderloins, coleslaw, and sweet potato
Table Service
- Chili’s – corn tortillas, chili with tortilla strips, grilled chicken, Mexican rice, coleslaw, french fries, and black beans (website has disclaimer that many ingredients are cooked on a surface with other gluten-containing foods OR in shared fryers—exposing ingredient to gluten cross-contact)
- TGIF – gluten free bun and coleslaw
- Applebee’s – chips and salsa, double crunch bone-in wings, french fries, and chicken tortilla soup (contains milk)
- Yard House – corn tortilla soup (contains cheese), vegan tomato bisque, tacos, shrimp Zoodle bowl, gluten sensitive beers, and gluten sensitive bun
- Houlihan’s – gluten free bun and flatbread
* Surprised by fries containing gluten? Check out other foods with hidden gluten and dairy at (https://liveglutenanddairyfree.com/hidden-gluten-and-dairy-hidden-treasures/)
Conclusion
While it’s disappointing that many of the big fast-food chains like McDonalds, Burger King and Wendy’s do not offer gluten free buns, there are many that do. Gluten free buns, pasta, noodles, and un-breaded chicken are becoming common in restaurant menus. But be warned there is a high risk of cross contamination and other allergens being present.
Fun Food Fact
Out of 1000 Americans surveyed, 56% reported eating out at least 2 to 3 times per week, while 10% said they eat out 4 to 6 times each week, and 6% said they eat out every day.
The survey also examined why consumers eat out at a restaurant. Forty-seven percent of respondents selected “social, spending time with family and friends” as the main reason, followed by “special occasion” (41 percent), “it’s convenient” (40 percent) and “I enjoy the atmosphere” (33 percent). The survey was conducted by hospitality solutions provider, Fourth.
Did You Know?
The article, How to Stay Gluten-Free at Restaurants, contains five good tips for dining out when you have a gluten sensitivity or allergy https://www.verywellfit.com/staying-gluten-free-at-restaurants-562717.
Quote
“A generation ago, three-quarters of the money used to buy food in the United States was spent to prepare meals at home. Today about half of the money used to buy food is spent at restaurants–mainly at fast food restaurants.”- Eric Schlosser