Navigating the world of fast food when you’re gluten-free can feel like a minefield. For many, avoiding gluten often means avoiding fast food altogether. However, life happens, and sometimes grabbing a quick bite on the go is a necessity. Fortunately, there are indeed options available at some popular fast-food chains.
Today, we’re focusing on four major players in the US fast food scene: Chick-Fil-A, McDonald’s, Taco Bell, and Wendy’s. If this guide proves helpful, we can certainly explore more restaurants in a future post!
For more comprehensive resources on gluten-free eating, be sure to check out our Gluten Free Food Guide and our guide to Chain Restaurants with Gluten Free Menus.
Updated March 26, 2020: This post has been revised to provide you with the most up-to-date and detailed information. Originally, this post was a simple list of favorite gluten-free menu items. However, due to its popularity, we’ve expanded it into a thorough guide, including comprehensive menu options and crucial information about cross-contamination and restaurant practices.
Important Note: Restaurant recipes and procedures can change. Always verify ingredients and preparation methods with restaurant staff, especially a manager, to ensure your meal is safe for your dietary needs.
Eating Out Gluten-Free: What You Need to Consider
The reasons for following a gluten-free diet are diverse, ranging from wheat allergies and celiac disease to thyroid disorders and IBS, among others. The level of gluten avoidance required varies significantly depending on the individual’s condition. Some individuals can tolerate minor cross-contamination, while for others, even trace amounts of gluten can trigger severe reactions.
Therefore, this guide should not be interpreted as a universal guarantee of safety. What is safe for one person may not be safe for another. It is essential to consult with your doctor or a registered dietitian to determine the appropriate dietary restrictions for your specific health needs.
If cross-contamination is a significant concern for you, it is always advisable to speak directly with a restaurant manager, particularly when visiting a new location for the first time. Inquire about their ability to accommodate your gluten-free requirements and understand their kitchen practices to minimize cross-contamination.
We have included information regarding cross-contamination based on publicly available information from these restaurants’ websites. However, it is still prudent to confirm these practices with each individual restaurant to ensure they are consistently followed.
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Gluten-Free Menu Items at Popular Fast Food Restaurants
Let’s dive into the gluten-free options available at Chick-Fil-A, McDonald’s, Taco Bell, and Wendy’s. If you notice any items we’ve missed, please let us know in the comments section!
Gluten-Free Fast Food Options at Chick-Fil-A
Chick-Fil-A is often considered a step above typical fast food, known for its excellent service and relatively high-quality food. If you have a Chick-Fil-A nearby, here are your gluten-free choices.
Gluten-Free Breakfast at Chick-Fil-A
- Hash Browns: (Always inquire about separate frying if cross-contamination is a concern).
- Greek Yogurt Parfait
- Fruit Cup
Gluten-Free Entrees at Chick-Fil-A
Chick-Fil-A’s website officially lists only grilled chicken nuggets as gluten-free. However, some locations offer gluten-free buns, making grilled sandwiches an option. If cross-contamination is a concern, always request separate food preparation.
- Grilled Chicken Nuggets
Gluten-Free Salads and Dressings at Chick-Fil-A
- Spicy Southwest Salad
- Market Salad
DRESSINGS:
- Avocado Lime Ranch Dressing
- Creamy Salsa Dressing
- Fat Free Honey Mustard Dressing
- Garden Herb Ranch Dressing
- Light Balsamic Vinaigrette Dressing
- Light Italian Dressing
- Zesty Apple Cider Vinaigrette Dressing
Gluten-Free Sides at Chick-Fil-A
- Chick-Fil-A Waffle Potato Fries: (Some locations fry waffle fries separately from chicken; always confirm restaurant-specific practices).
- Fruit Cup
- Kale Crunch Side
- Greek Yogurt Parfait
- Waffle Potato Chips
- Buddy Fruits Apple Sauce
Gluten-Free Treats at Chick-Fil-A
- Frosted Lemonade
- Frosted Coffee
- Chocolate Milkshake
- Strawberry Milkshake
- Vanilla Milkshake
Gluten-Free Fast Food Options at McDonald’s
McDonald’s, a ubiquitous fast-food chain, presents a slightly greater challenge for gluten-free diners, but there are still choices available.
Navigating the McDonald’s menu for gluten-free options requires a bit more effort as they do not offer a dedicated allergen menu. Ingredient information must be checked for each individual item. If we’ve overlooked any gluten-free options, please inform us in the comments!
Gluten-Free Breakfast at McDonald’s
Unfortunately, McDonald’s hash browns contain beef flavoring that includes wheat, making them unsuitable for a gluten-free diet.
The primary gluten-free breakfast option is the Fruit N’ Yogurt Parfait WITHOUT Granola.
Some individuals have reported successfully ordering sausage and egg on a tray at accommodating McDonald’s locations. If you’ve tried this, please share your experience in the comments.
Gluten-Free Burger Options at McDonald’s
McDonald’s does not offer gluten-free buns. However, you can order burgers “protein style” or on a tray without the bun. Ensure you omit the Big Mac Sauce, as it contains wheat.
Gluten-Free Chicken Sandwich Options at McDonald’s
The Artisan Grilled Chicken Sandwich is a gluten-free option when ordered without the bun.
Gluten-Free Desserts and Shakes at McDonald’s
- Chocolate Shake
- Vanilla Shake
- Strawberry Shake
- Hot Fudge Sundae
- Hot Caramel Sundae
- Strawberry Sundae
- McFlurry with M&M’s
Gluten-Free Salad Options at McDonald’s
- Bacon Ranch Grilled Chicken Salad
- Southwest Grilled Chicken Salad
- Side Salad
Gluten-Free Snacks and Sides at McDonald’s
Important Note: McDonald’s fries are not gluten-free. This is not due to cross-contamination but because they contain a beef flavoring derived from wheat.
The following sides are gluten-free:
- Apple Slices
- Yoplait Go-Gurt
- Side Salad
Gluten-Free Fast Food Options at Taco Bell
Taco Bell, known for its affordability and bold flavors, can be a surprisingly accommodating option for gluten-free fast food.
Gluten-Free Breakfast at Taco Bell
Hash Browns are the only gluten-free breakfast item based on ingredients. However, be mindful of potential cross-contamination from shared fryers. Inquire with a manager if this is a concern for you.
Dollar Cravings Menu Options (Gluten-Free)
Note: Taco Bell’s beef and taco shells are wheat-free but contain oats. If oats are problematic for you, these options may not be suitable. Consult your doctor with any dietary concerns.*
Spicy Tostadas are the only gluten-free option in the Dollar Cravings menu.
Gluten-Free Tacos at Taco Bell
Note: Taco Bell’s beef and taco shells are wheat-free but contain oats. If oats are problematic for you, these options may not be suitable. Consult your doctor with any dietary concerns.*
- Crunchy Taco
- Crunchy Taco Supreme
- Nacho Cheese Doritos Locos Taco
- Nacho Cheese Doritos Locos Taco Supreme
Gluten-Free Meat/Protein Options at Taco Bell
Note: Taco Bell’s beef is wheat-free but contains oats. If oats are problematic for you, this protein may not be suitable.*
According to Taco Bell’s ingredients page, the following protein options are gluten-free:
- Black Beans
- Refried Beans
- Seasoned Beef
- Shredded Chicken
- Fire Grilled Chicken
Gluten-Free Sides at Taco Bell
- Black Beans & Rice
- Black Beans
- Chips and Guacamole
- Chips and Pico De Gallo
- Pintos ‘n Cheese
- Seasoned Rice
Gluten-Free Vegetarian Menu at Taco Bell
- Black beans
- Black Beans & Rice
- Pintos ‘n Cheese
- Power Menu Bowl – Veggie
- Seasoned Rice
- Spicy Tostado
Gluten-Free Hot Sauce Packets at Taco Bell
- Border Sauce – Diablo
- Border Sauce – Hot
- Border Sauce – Mild
Gluten-Free Fast Food Options at Wendy’s
Wendy’s is often praised for offering higher quality food compared to typical fast-food chains.
Similar to McDonald’s, Wendy’s does not have a dedicated allergen menu, requiring individual item ingredient checks. Please let us know in the comments if you find any additional gluten-free options we may have missed!
Gluten-Free Breakfast at Wendy’s
- Breakfast Baconator (without the bun)
- Seasoned Potatoes: (Potential cross-contamination risk as they are cooked in shared oil with gluten-containing items. Consider this if cross-contamination is a concern.)
Gluten-Free Burger Options at Wendy’s
Wendy’s burgers are served on buns containing gluten. You can request burgers without buns, but cross-contamination remains a potential risk.
The following burger components, excluding the bun, are considered gluten-free (no gluten in sauces or toppings):
- Dave’s Single, Double, or Triple (without the bun)
- Baconator or Son of Baconator (without the bun)
- Big Bacon Classic, Double, or Triple (without the bun)
- Jr. Bacon Cheeseburger (without the bun)
- Jr. Cheeseburger (without the bun)
- Double Stack (without the bun)
- Jr. Hamburger (without the bun)
Gluten-Free Chicken Sandwich Options at Wendy’s
Like burgers, Wendy’s chicken sandwiches are served on gluten-containing buns. Ordering without the bun is possible, but chicken items, particularly cut chicken used in salads, carry a cross-contamination warning. Requesting uncut grilled chicken for salads may mitigate this risk, but always confirm with the manager.
For those with gluten allergies who are less sensitive to cross-contamination, the following chicken sandwich components, excluding the bun, are gluten-free:
- Grilled Asiago Ranch Chicken Club (without the bun)
- Grilled Avocado BLT Chicken Sandwich (without the bun)
- Grilled Chicken Sandwich (without the bun)
Gluten-Free Salad Choices at Wendy’s
Wendy’s salads utilizing grilled chicken are subject to the cross-contamination warning mentioned earlier, as grilled chicken is cut on the same surface as crispy chicken. Request uncut grilled chicken to minimize cross-contamination risks.
- Parmesan Caesar Chicken Salad (see note above on chicken)
- Southwest Avocado Chicken Salad (see note above on chicken)
- Taco Salad
- Apple Pecan Chicken Salad (see note above on chicken)
Gluten-Free Sides at Wendy’s
- Fries: (While fries themselves don’t contain gluten, they are fried in shared oil with gluten-containing items, posing a cross-contamination risk.)
- Chili
- Baked Potatoes
- Apple Bites
Gluten-Free Sweets at Wendy’s
- Vanilla Frosty
- Chocolate Frosty
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