Gluten-Free Fast Food: What Are Your Options?

Arby's

Arby's features a fairly comprehensive gluten-free menu for a fast food restaurant.

If you're gluten-free, it's possible to dine at Arby's on most of the meats (without a bun, of course) and on the Farmhouse salad with roast turkey. The chocolate, jamocha swirl, and vanilla shakes also are listed as gluten-free.

However, unlike Chick-fil-A (and like most other fast food restaurants), Arby's prepares its fries in the same oil as it cooks gluten foods, so Arby's fries and potato cakes are not safe.

Bonefish Grill

If you like fresh seafood and you're looking for a more upscale restaurant (more fast casual than fast food), you'll be thrilled with the gluten-free menu at Bonefish Grill—almost all the seafood dishes are naturally gluten-free. The upscale chain, which is owned by the parent company of Outback Steakhouse and Carrabba's, has locations in nearly 30 states.

It's possible to start with one of two or three appetizers or a salad, and then choose a seafood dish (topped with one of several sauces) or a steak or chicken entrée.

Some possible gluten-free choices include:

• Seasonal Vegetables and Mussels Josephine appetizers
• Bonefish House Salad or Classic Caesar Salad (request no croutons)
• Choice of grilled fish with a gluten-free sauce (mango salsa, lime tomato garlic, chimichurri, or lemon butter)
• Lily's Chicken or Filet Minion

For dessert, there is only one gluten-free option currently - a decadent flourless macadamia nut brownie with raspberry sauce.

Boston Market

Gluten-free guests at Boston Market can order a comparably wide selection of entrees and sides from the chain's gluten-free list. And, you can have gravy, since it's also gluten-free.

Gluten-free options include:

• Rotisserie chicken
• Roasted turkey breast
• Steamed vegetables
• Southwest cobb salad
• Holiday ham
• Holiday turkey

Sadly, there are no gluten-free desserts.

Carrabba's Italian Grill

You might not think of Italian food as being particularly gluten-free friendly, but Carrabba's Italian Grill—owned by the same company as Bonefish Grill and Outback Steakhouse, with locations in 33 states—provides lots of great gluten-free options.

Start your meal with the grilled asparagus with prosciutto, Italian lettuce wraps, tomato Caprese with fresh burrata, Mama Mandola's chicken noodle soup (request without noodles), minestrone soup, or one of several salads, including the Tuscan strawberry salad (ask your server to fix it in a clean bowl).

Numerous entrees are gluten-free; however, if you choose a grilled item, request it without the grill baste, and be aware that it will be cooked on the same grill as gluten-containing items.

Chick-fil-A

Chick-fil-A provides the best gluten-free list of any fast food restaurant—they list a huge variety of menu options and provides the ingredients for each one, so people with additional food allergies or intolerances can determine what's safe for them to eat.

Chick-fil-A gluten-free options include:

• Grilled chicken sandwich on a gluten-free bun
• Breakfast egg white sandwich on a gluten-free bun
• Breakfast hash browns (cooked in a dedicated gluten-free fryer)
• Grilled chicken nuggets
• Grilled Market salad
• Spicy Southwest salad (without chili lime pepitas)
• Waffle fries (cooked in a dedicated gluten-free fryer)
• Fruit cup
• Frosted lemonade

It's possible to enjoy a chicken sandwich with bun, several different meal-sized salads (with chicken or without), a couple of different breakfast items, and Chick-fil-A's waffle fries, which are cooked in separate fryers (be sure to check with your individual restaurant to be sure about the fryer status).

In addition, the fast food chain offers grilled gluten-free chicken nuggets and blended fruit applesauce on its kids' menu. Chick-fil-A's yogurt parfait and Ice Dream dessert cup are listed as gluten-free. Many people report good gluten-free experiences at Chick-fil-A.

Chili's Bar and Grill

Chili's Grill & Bar Restaurant, which has locations throughout the U.S. and in 34 other countries, has a fairly extensive gluten-free menu, with some caveats. This is another restaurant that fits more into the "casual dining" category than the fast food category.

Gluten-free options at Chili's include:

• Loaded baked potato soup
• Santa Fe grilled chicken salad
• Craft burgers without buns
• Fajitas with corn tortillas
• Baby back ribs with some sauces
• Ancho salmon

Chipotle Mexican Grill

Chipotle Mexican Grill, which spans the gap between a fast food restaurant chain and a casual dine-in restaurant, offers a huge variety of options for people with celiac disease or gluten sensitivity. In fact, everything on Chipotle's menu except for the flour tortillas is listed as gluten-free on the company's allergens list.

In addition, those who react to distilled vinegar should avoid the red tomatillo salsa. Also, Chipotle's notes that anything with corn might have been contaminated by other grains before ever getting to the restaurant (they've obviously done their homework!).

Otherwise, if you're lucky enough to have a Chipotle's nearby, enjoy. Just make sure to ask the people making your food to change their gloves first.

Five Guys

This made-from-scratch chain offers mainly burgers, hot dogs and fries. Beyond hamburger and hot dog buns, only three items on Five Guys' menu contain gluten: malted milk, cherry flavoring, and Oreo cookie mix-ins (all of which are for the chain's milk shakes). The staff cleans the milk shake machine in between uses, but you may want to steer clear of shakes if you're particularly sensitive.

Five Guys does not offer a gluten-free bun, but you can order your burger wrapped in lettuce. All the possible toppings are safe. In addition, the chain's fries are cooked in a dedicated gluten-free fryer and are safe.

Note that Five Guys serves peanuts in the shell for free in its stores (which routinely have peanut shells scattered around the tables and floors), so if you're allergic to peanuts, you should choose another fast food chain.

In-N-Out Burger

Devotees of In-N-Out Burger (and there are quite a few in the gluten-free community) order their burgers "protein-style," or wrapped in lettuce instead of in a bun.

This is such a popular item (both for the gluten-free and for Atkins devotees) that the fast food restaurant chain has it listed on its secret menu. In addition, the In-N-Out fries should be gluten-free and therefore safe (but never forget to ask).

Old Spaghetti Factory

 At the Old Spaghetti Factory, which has multiple locations in 13 states, you don't need to forgo spaghetti and other pasta—the fast-casual restaurants serve gluten-free pasta off their "gluten friendly" menus.

You also can consider ordering baked chicken marinated in garlic and lemon juice. Several of the sides, including the Sicilian-style Italian sausage, also are gluten-free.

There's also a children's menu, mainly with child-sized portions of gluten-free pasta. Dessert (if you still have room) is limited to vanilla ice cream or spumoni.

Outback Steakhouse

Outback Steakhouse, with hundreds of locations throughout the U.S., represents a real go-to fast casual restaurant for the gluten-free crowd, especially while traveling.

There's also a gluten-free kids' menu, with smaller portions and a gluten-free sundae for dessert.

Gluten-free options at Outback include:

• Aussie Cobb salad
• Brisbane Caesar salad (no croutons)
• Ribeye steak
• Victoria's filet mignon
• Perfectly grilled salmon
• Alice Springs chicken
• Baby back ribs
• Grilled Chicken on the Barbie
• Homestyle mashed potatoes
• Chocolate Thunder from Down Under

Although attention to the problem of cross-contamination can vary from location to location, for the most part Outback's staff is well-trained. Definitely talk to a manager before ordering, however, since most locations are busy at peak times, which means problems involving cross-contamination can occur.

P.F. Chang's China Bistro

P.F. Chang's is another favorite fast casual go-to restaurant for those who eat gluten-free, and many gluten-free diners have had good success ordering off the chain's dedicated gluten-free menu.

The choices include a wide variety of appetizers, gluten-free egg drop soup, a noodle dish, plenty of entree options and even vegetarian options. You even can order a great dessert, P.F. Chang's excellent GF flourless chocolate dome.

Gluten-free options at P.F. Chang's include:

• Chang's chicken lettuce wraps
• Egg drop soup
• Fried rice
• Spicy chicken
• Mongolian beef
• Shrimp with lobster sauce
• Pad Thai
• Chocolate souffle

Shake Shack

This fast food chain, famous for its (gluten-containing) potato buns, also offers its burgers on gluten-free buns at all locations except for those at stadiums and ballparks.

Several Shake Shack milkshakes also contain no gluten-based ingredients, including basic flavors like vanilla and chocolate, and more exotic flavors like caramelized peach. You'll need to check with the staff to see if they can mix your shake using clean equipment.

Steer clear of the fries, as they are cooked in oil that's shared with gluten-containing food items. The exception is the Hot Honey Fries, which are safe.

Sonic Drive-In

If you like burgers without a bun, you can order one at Sonic Drive In, and the fries and tater tots are gluten-free, too, according to Sonic's allergen table. However, any fried foods (such as those fries and tater tots) may be exposed to gluten-containing items in shared fryers.

Sonic's shakes, which come with a huge variety of toppings, may be a better reason to go to the drive-in fast food restaurant. Many of the potential shake toppings are gluten-free (with the exception of obvious ones, such as Oreos, malt syrup, and pie crumb pieces, and not-so-obvious ones, such as Salted Caramel).

Uno Chicago Grill

Uno Chicago Grill routinely pleases gluten-free pizza lovers with its gluten-free menu, which includes cheese, pepperoni and veggie gluten-free pizza options.

When dining at Uno, you can choose from two gluten-free soups, burgers (without the bun) steak, salmon and chicken entrees, many gluten-free sides, several different salads (make certain to tell your server to omit the croutons and bread sticks, and to mix it in a clean bowl), and an ice cream sundae for dessert.

Gluten-free options at Uno include:

• Beef chili
• Caesar salad (no croutons)
• Classic Cobb salad
• Lemon basil salmon
• Top sirloin steak
• Thin crust pizza (cheese, pepperoni, or veggie)

You also can enjoy Redbridge gluten-free beer at Uno Chicago Grill.

Wendy's

Many people with celiac or gluten sensitivity head to Wendy's as their first choice when looking for a gluten-free fast food restaurant. According to Wendy's published gluten-free menu, most or all of the chain's trademark baked potatoes contain no gluten ingredients, and Wendy's chili, chocolate and vanilla Frostys are on the list as well.

At Wendy's, you can eat the salads without croutons (assuming they're not pre-prepared with croutons—never, ever pick croutons off a salad!), and most of the salad dressings are listed as safe. You also bring your own salad dressing for a salad (just to be safe) or you can order a hamburger or cheeseburger without the bun.

In a few Wendy's locations, you may be able to eat the fries—you'll need to check to see if they're fried in the same oil as gluten-containing items.

Zoe's Kitchen

Zoe's Kitchen, a fast casual restaurant featuring Mediterranean-style food, offers those eating gluten-free a wide variety of kebabs, salads and bowls.

You can start with any type of hummus (skip the pita bread), and continue with most of the soups (consult the Zoe's Kitchen allergen menu for which ones are safe), all kebabs except for the steak, almost every salad, vegetable, and bowl, plus many kids' entrees. 

And sadly, there are no desserts that are gluten-free.

Fast Food That's Not Recommended

Burger King

The Burger King gluten-free list includes both menu items and ingredients in menu items, and it can be difficult to decipher what on the menu actually will turn out gluten-free—for example, it states that "spring mix Romaine" and "lettuce" are gluten-free, but doesn't say whether a prepared salad would be safe.

French fries and sausage patties are listed as "gluten-free," but the list notes that they may be fried with gluten-containing items, which is a deal-killer.

Still, the list might provide some options (especially if you're starving) if it was coupled by an understanding Burger King staffer. For example, it might be possible to get a bun-less hamburger there with the gluten-free fries (just confirm that the individual location does not use a shared fryer).

KFC

There's basically nothing safe to eat that's gluten-free at KFC (with the exception of one or two salads and some sides), and the chain has made little effort to accommodate gluten-free diners. Honestly, there are much better choices.

McDonald's

McDonald's doesn't maintain a gluten-free menu, stating instead that since ingredients and suppliers change frequently, people with concerns should check back at the company's website. There, you can find wheat (but not barley and rye) declared in their various ingredients lists.

The oil they are fried in contains wheat derivatives, but McDonald's maintains the fries themselves contain no gluten detectable by tests that go down to 3 parts per million. Many people who are especially sensitive avoid McDonald's fries, especially since there are better options available. McDonald's states, "our World Famous Fries, hash browns and beef patties are gluten free. However, it is important to note that, just like in any working kitchen, cross contact between food items cannot be ruled out, and so we can not guarantee that our other foods are gluten free."

Taco Bell

In a nod to the popularity of Chipotle, Taco Bell is now offering Cantina Power Bowls, all of which contain rice, meat, beans and vegetables and are marked as gluten-free on the chain's website.

Hash browns also are considered gluten-free (although they may be fried in a shared fryer, so ask and avoid if the answer is yes), as are several sides, including black beans, chips and guacamole, chips and nacho cheese sauce, chips and salsa, nacho cheese Doritos chips, and premium Latin rice.

A Word From Verywell

As you can see, there are plenty of gluten-free options out there, even if you're just stopping off for a quick snack right off the highway. Be advised that some restaurants may charge more for gluten-free menu options. And make sure to follow the rules for ordering gluten-free, even if the restaurant you've chosen is one with a gluten-free menu. You can never be too careful when it comes to the gluten-free diet.