Top Ten Gluten-Free Friendly Fast Food Chains in America
What is gluten-intolerance?
- 3 million people choose not to consume gluten in the United States
- Around 2 million have celiac disease, a digestive and immune disorder in which gluten damages the small intestine
- Others have a gluten sensitivity, where gluten causes tiredness and stomachaches
As fast food is so convenient and popular, especially in the U.S., here is our ranking of the top 10 fast food chains with gluten-free menu items.
1. Chipotle
Strengths
- Everything on Chipotle’s menu is gluten-free except for the flour tortillas
- The customizable burrito bowls and salads allow for lots of variety
Example Meals:
- Burrito bowl (with toppings like chicken, beans, rice, and cheese etc.)
- Corn tortilla tacos
2. Red Robin
Red Robin - Red Robin - Gluten Free Menu
Strengths
- Online menus that can display only gluten-free items
- Gluten-free buns
- Dedicated fryers for gluten-free fries
Example Meals:
- Bacon cheeseburger with a GF bun
- Customizable salads
- Grilled chicken sandwich on a GF bun
3. Jersey Mike’s
Jersey Mike's - Jersey Mike's Allergen Info
Strengths:
- Gluten-free bread that can be substituted on subs
- Allergen charts to double check menu items
- Staff trained to prevent cross-contamination
Example Meals:
- BLT (with gluten free bread)
- Jersey Shore’s Favorite (with gluten free bread)
- Salad bowls (without croutons)
4. Chick-Fil-A
Strengths:
- Gluten-free buns
- Ingredients listed on their menu
- French fries cooked in separate fryer
Example Meals:
- Grilled Chicken Nuggets
- Breakfast Sandwich on a Gluten-Free Bun
- Spicy Southwest Salad
5. Five Guys
Strengths:
- Lettuce wraps for burgers and hot dogs
- French fries fried in separate peanut oil
Things to Avoid:
- Cherry flavoring, malted milk, and Oreo mix ins for milkshakes
Example Meals:
- Burger with Lettuce Wrap
- French Fries
- Milkshake
6. Shake Shack
Strengths:
- Gluten-free buns
- Hot Honey Fries cooked in separate friers and are gluten-free
Things to Avoid
- Normal fries (which are cooked in oil that may contain oil)
Example Meals:
- ShakeShack burger with gluten-free buns
- Milkshakes
7. In-N-Out Burger
In-N-Out offers an item called the "Protein-Style Burger", which includes a lettuce wrap instead of a bun, making it safe for those who are gluten-free. They also offer the “Flying Dutchman”, which replaces normal burger buns with onions, making it gluten free. Their fries also are gluten free in most locations. Besides the burger buns, none of the items on their menu should contain gluten, making them an excellent option.
Strengths
- Bun replacement options for burgers (see example meals)
- Gluten-free fries in most locations
Example Meals:
- Protein-Style Burger (replaces buns with lettuce)
- Flying Dutchman (replaces buns with grilled onions)
- Neapolitan shakes
8. Arby’s
Arby has a relatively extensive gluten-free menu in the realm of fast food chains. Most of their meats are gluten-free, and though they don't offer a gluten-free bun, any of the meats can be wrapped in lettuce for a sandwich option. However, their fries are made in the same oil as items such as fried chicken, so they are not safe for those with gluten intolerances.
Strengths
- Lettuce wraps
- Most of the meats are gluten-free
Things to Avoid:
- Fries, which are fried in the same oil as items such as fried chicken
Example Meals:
- Any Meat with No Bun
- Farmhouse Salad
- Chocolate, Vanilla, or Jamocha Shake
9. Wendy’s
While many of Wendy's main menu items are not gluten-free, they offer a large variety of sides and salads that are or can easily be made gluten-free. Similar to Arby's, they do not carry a gluten-free bun, but offer a lettuce wrap option for sandwiches and burgers.
Strengths
- Lettuce wraps for sandwiches and burgers
- Variety of gluten-free sides/salads
Example Meals:
- Taco Salad
- Chicken Sandwich with Lettuce Wrap
- Apple Pecan Chicken Salad
10. Taco Bell
Taco Bell doesn't have too many gluten-free options on their menu, but similar to Chipotle's Burrito Bowls, they offer a Cantina Power Bowl that is listed as gluten-free. Their hash-browns also should be gluten-free, but there is some risk of cross contamination from the oil they are fried in. Most of their toppings and sides are gluten-free as well.
Strengths
- Gluten-free bowl
- Most of their toppings and side are gluten-free
Things to Avoid
- Ask about hash-browns, which have risk of cross contamination
Example Meals:
- Cantina Power Bowl
- Black Beans and Rice
- Hash Browns
Takeaways
While many fast food restaurants rely on staple menu items like burgers or sandwiches, which often contain gluten, there are also a variety of available items that are gluten-free if you look into the right places. These 10 chains can allow those with celiac disease or gluten sensitivities to enjoy both the ease and taste of fast food without sacrificing their health.
