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Navigating Gluten-Free Fast Food: Your Guide to Safe Options

Are you craving fast food but need gluten-free options? Look no further! We’ve got the scoop on the best gluten-free fast food choices that will satisfy your cravings while minimizing the risk of contamination.

The Gluten-Free Lowdown

Gluten is a protein found in wheat, rye, and barley, making it essential to avoid products containing these ingredients if you’re on a gluten-free diet. When eating out, cross contamination can occur, especially in kitchens where gluten-containing foods are prepared. Be mindful of the possibility of cross contamination at fast-food joints, particularly when it comes to frying oil.

Choosing the Best Gluten-Free Options

To help you make informed decisions, we’ve evaluated the top fast-food chains based on their gluten-free menus, risk of cross contamination, and transparency about their food preparation processes. Here are our top picks:

Five Guys

• Burgers (no bun or with lettuce wrap)
• Fries
• Plain milkshakes
• Hot dogs (no bun)

Five Guys has a gluten-free-friendly menu with minimal risk of cross contamination.

Wendy’s

• Taco salad
• Chili
• Variety of baked potatoes with toppings
• Frosty

Wendy’s doesn’t have a dedicated gluten-free menu, but it offers several options that are naturally gluten-free.

Chick-fil-A

• Waffle potato chips (fried in different oil than breaded chicken)
• Fruit cups
• Side salads
• Added bacon
• Grilled chicken
• Grilled chicken nuggets (not breaded)

Chick-fil-A offers several gluten-free options, including a new gluten-free bun.

Chipotle

• Burrito bowl with any toppings (except flour tortillas)
• Corn tortillas

Chipotle is a great option for gluten-free eaters, with almost everything on the menu being gluten-free except for flour tortillas.

In-N-Out Burger

• Vanilla, chocolate, and strawberry shakes
• French fries
• Hamburger with onion (no bun)
• Cheeseburger (no bun)
• Double-Double Burger with onion (no bun)

In-N-Out Burger offers several gluten-free options, including protein-style burgers and gluten-free fries.

Other Options

While these chains may not offer as many gluten-free options, they still have some safe choices:

• Shake Shack: Burger patty with gluten-free bun, all floats, and milkshakes
• Arby’s: Vanilla and chocolate milkshakes, Chopped Farmhouse Salad with roasted turkey, sausage and bacon, and Angus beef (no bun)
• Panera Bread: Baja Warm Grain Bowl, Mediterranean Warm Grain Bowl, Greek salads, and yogurts and oatmeals
• Sonic: Hamburgers and hot dogs (without buns), bacon, sausage, eggs, ice cream and shakes (watch the toppings), and slushes

The Worst Gluten-Free Options

Some chains may not be the best choice for gluten-free eaters due to high risk of cross contamination or limited options:

• Taco Bell: Power Menu Bowl, Black Beans and Rice, Crunchy Taco, Hash Brown, and Doritos Locos Tacos
• McDonald’s: Burgers without buns, most salads (grilled chicken only!), McFlurry with M&M’s, and yogurt parfait
• KFC: Mashed potatoes, corn on the cob, coleslaw, and green beans
• Popeyes: Green beans, coleslaw, Cajun rice, and red rice and beans
• Burger King: Whoppers (without a bun), apple slices, sausage, bacon, milkshakes, Garden Fresh Salad, and sundaes

Remember

Always inform the staff about your gluten allergy or intolerance when ordering, and don’t be afraid to ask how your food is prepared or cooked. Even with gluten-free options, there’s always a risk of cross contamination. Be cautious and enjoy your meal!