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

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 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:

Recommended Chains

• 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
  • Milkshakes
• Arby’s
  • Vanilla and chocolate milkshakes
  • Chopped Farmhouse Salad with roasted turkey, sausage, and bacon
  • Angus beef (no bun)
• Panera Bread
  • Baja Warm Grain Bowl
  • Mediterranean Warm Grain Bowl
  • Greek salads
  • Yogurts and oatmeals
• Sonic
  • Hamburgers and hot dogs (without buns)
  • Bacon
  • Sausage
  • Eggs
  • Ice cream and shakes (watch the toppings)
  • 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
  • Doritos Locos Tacos
• McDonald’s
  • Burgers without buns
  • Most salads (grilled chicken only!)
  • McFlurry with M&M’s
  • Yogurt parfait
• KFC
  • Mashed potatoes
  • Corn on the cob
  • Coleslaw
  • Green beans
• Popeyes
  • Green beans
  • Coleslaw
  • Cajun rice
  • Red rice and beans
• Burger King
  • Whoppers (without a bun)
  • Apple slices
  • Sausage
  • Bacon
  • Milkshakes
  • Garden Fresh Salad
  • 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!