Grabbing fast food is not easy when you have food allergies. If you have to avoid gluten you probably just avoid fast food altogether. Thankfully there are a few options if we do have to get fast food.
Today I’m only focusing on Chick-Fil-A, McDonald’s, Taco Bell, and Wendy’s. But if you like this post let me know and I’ll do another one with more restaurants. *I am located in the U.S. so this only applies to our restaurants. These restaurants do prepare food differently in other countries.
For other helpful gluten free guides please see my Gluten Free Food Guide Here or my Chain Restaurants with Gluten Free Menus guide.
This Post has been Revised on March 26, 2020. I originally made this post back in 2018. My original goal of this post was to really just share my favorite menu items. However, this post got so popular that I wanted to make it even more helpful and detailed. Now, this blog post is a thorough list of all menu items that are gluten free. I also included more information on cross-contamination risks and restaurant cooking practices.
Friendly Disclaimer: Obviously restaurants can change their recipes so please be aware of this. Always check ingredients or ask a manager if you are unsure.
Should You Be Eating out If You’re Gluten Free?
There are many reasons to be gluten free. Some people have wheat, rye, and barley allergies, some people are celiac, some people have thyroid disorders, some people have IBS, and the list goes on. Each of these medical conditions requires different degrees of avoidance. Some people (like myself) can tolerate minor cross-contamination. Others would end up in the hospital if they ate even a crumb of gluten.
Please don’t read a list like this an automatically assume what’s safe for me is safe for you. It’s always best to discuss your needs with your doctor and determine on your own what’s right for your body.
If cross-contamination is a risk for you I always suggest speaking to the manager prior to eating at a new restaurant for the first time. Find out if that specific location can accommodate your needs.
I am going to try to include information that I found on the following restaurant’s websites about cross-contamination. But I still think it’s wise to double-check with each restaurant you go to in order to ensure they are following those practices.
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Gluten Free Fast Food Menu Items
Let’s get right into it. Today I’m looking at the menus of Chick-Fil-A, McDonald’s, Taco Bell, and Wendy’s to find out which items are gluten free. If I missed anything please let me know in the comments!
Gluten Free Fast Food Options at Chick-Fil-A
Let’s start with the star of gluten free fast food options, Chick-Fil-A. I dare say Chick-Fil-A is a step above fast food. Their service is amazing and their food is actually pretty good quality. If you are lucky enough to have a Chick-Fil-A near you here are the options they have for gluten free.
Gluten Free Breakfast Options at Chick-Fil-A
- Hash Browns (as always if cross-contamination is a risk make sure they can fry separately)
- Greek Yogurt Parfait
- Fruit Cup
Gluten Free Entrees at Chick-Fil-A
On their website, they only list grilled chicken nuggets as gluten free. If your Chick-Fil-A carries the gluten free buns though that is an option for their grilled sandwiches. If cross-contamination is an issue though always ask them if they can keep your food separate.
- 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 (At some locations they do fry the waffle fries separate from the chicken. Always be sure to ask about your restaurant’s 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
Now on to the one and only McDonalds. Yes, you can find a McDonald’s anywhere. McDonald’s is a bit more challenging when it comes to gluten free, but there are still some options.
McDonald’s menu is also a bit harder to navigate. They don’t have a dedicated allergen menu that breaks everything down. Instead, I had to click on each individual item and read the ingredients. If I missed any gluten free options please let me know in the comments!
Gluten Free Breakfast Options at McDonald’s
Unfortunately, their hash browns contain beef flavoring that contains wheat. So make sure to avoid these.
The only option available at breakfast is the Fruit N’ Yogurt Parfait WITHOUT Granola.
If your McDonald’s is helpful I have heard of people ordering sausage and egg on a tray. Have you tried this? Let us know in the comments.
Gluten Free Burger Options at McDonald’s
Unfortunately, McDonald’s does not have gluten free buns. But you can order your burgers on a tray with no bun. Just be sure to get it without the Big Mac Sauce as that contains wheat.
Chicken Sandwich Options at McDonald’s
The Artisan Grilled Chicken Sandwich is safe 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
Salad Options at McDonald’s
- Bacon Ranch Grilled Chicken Salad
- Southwest Grilled Chicken Salad
- Side Salad
Gluten Free Snacks and Sides at McDonald’s
*Please Note: The Fries are not gluten free. This is not a cross-contamination issue. They have a beef flavoring that contains wheat.
The following options are gluten free.
- Apple Slices
- Yoplait Go-Gurt
- Side Salad
Gluten Free Fast Food Options at Taco Bell
Taco Bell is definitely my guilty pleasure. It’s beyond cheap and so good. Yea the meat is on par with dog food, but it tastes SO good! Here are the gluten free options I order at Taco Bell.
Gluten Free Breakfast Items at Taco Bell
Hash Browns are the only food item at breakfast that have gluten free ingredients.
They may be fried with gluten-containing items. Ask a manager if this would be an issue for you.
Dollar Cravings Menu Options
Their beef and shells do not contain wheat but do contain oats. If Oats typically bother you then you may have to avoid. If you are unsure always consult your doctor with any dietary questions.
Spicy Tostadas are the only gluten free dollar option.
Gluten Free Tacos at Taco Bell
Their beef and shells do not contain wheat but do contain oats. If Oats typically bother you then you may have to avoid. If you are unsure always consult your doctor with any dietary questions.
- Crunchy Taco
- Crunchy Taco Supreme
- Naco Cheese Doritos Locos Taco
- Nacho Cheese Doritos Locos Taco Supreme
Which Meat/Protein Options are Gluten Free
Their beef and shells do not contain wheat but do contain oats. If Oats typically bother you then you may have to avoid. If you are unsure always consult your doctor with any dietary questions.
To find out which meat options are gluten free I looked up their ingredients page and searched each protein.
- Black Beans
- Refried Beans
- Seasoned Beef (Their beef does not contain wheat but it does contain oats. If Oats typically bother you than you may have to avoid.)
- Shredded Chicken
- Fire Grilled Chicken
Taco Bell Side Options
- 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
- Border Sauce – Diablo
- Border Sauce – Hot
- Border Sauce – Mild
Gluten Free Fast Food Options at Wendy’s
Wendy’s, of course, is a classic. I say out of the typical fast-food restaurants, Wendy’s has the best quality food.
Again Wendy’s is another one that doesn’t have a dedicated allergy menu. I had to click on each individual item and read the ingredients. If I missed anything please share it in the comments!
Gluten Free Breakfast Options at Wendy’s
- Breakfast Baconator without the bun
- Seasoned Potatoes – Only if cross-contamination is not a concern because they are cooked in the same oil as items that contain wheat
Gluten Free Burger Options at Wendy’s
Obviously all of their burgers use a bun that contains gluten. You can ask for a burger without a bun but if cross-contamination is an issue this still might be a risk for you.
Apart from the bun, I’ll list which burger options have gluten free insides (i.e. no gluten in the sauce, no onion crunchies, etc.)
- 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)
Chicken Sandwich Gluten Free Options at Wendy’s
Again, same as the burgers, the bun contains gluten. You can ask for these options without the bun but the chicken, in particular, does have a cross-contamination warning. But I believe this warning only applies to items that have cut chicken. If you ask them to NOT cut the chicken (for salads in particular) I believe it should be ok, but always ask the manager when in doubt.
If you only have an allergy though and don’t need to avoid cross-contamination here are some gluten free options apart from the bun.
Apart from the bun, I’ll list the chicken options that have gluten free insides
- 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
This is where that cross-contamination warning I shared above in the chicken section matters. They warn that they cut the grilled chicken on the same cutting board as the crispy chicken. I suggest asking for them to not cut the chicken to avoid cross-contamination risks.
- Parmesan Caesar Chicken Salad (see the note above on chicken)
- Southwest Avocado Chicken Salad (see the note above on chicken)
- Taco Salad
- Apple Pecan Chicken Salad (see the note above on chicken)
Gluten Free Sides at Wendy’s
- Fries (they do not directly contain gluten but they are cooked in the same oil as menu items that contain wheat)
- Chili
- Baked Potatoes
- Apple Bites
Gluten Free Sweets at Wendy’s
- Vanilla Frosty
- Chocolate Frosty
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68 comments
McDonald’s fries its hashbrowns in the same oil as their french fries, which are not gluten free. That should be noted.
Hi there! Thanks for pointing that out. I have not looked into frying practices of each fast food chain as I know it also depends on location. Some fast food places have dedicated fryers but aren’t consistent across every location. Some fast food chains have one practice in the U.S. but another practice in the UK. That’s why I have my words of caution at the top of this post because every fast food chain’s practices are different and can also change if they add new menu items, etc. While I hope my list can be a “jumping off point” if cross-contamination is a concern the best advice I can offer is to call the specific restaurant you plan on going to prior to going. I know I’m very lucky because I have a gluten allergy and have not been tested positive for celiac. With my allergy, I don’t worry about cross-contamination because small particles of gluten have never bothered me. My main concern is that the ingredients of the food I consume do not contain any gluten. I know there are other people who avoid gluten to the same degree I do so this list will be useful for them. But again, if cross-contamination is a concern I always advise calling ahead.
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I talked to the Manager of our Mc Donald’s and she says that the Fries are gluten free. I get the fires and haven’t had any trouble with them. I also order the scrambled eggs and sausage with hash browns for breakfast. Just make sure they exclude the biscuit or wrap it up separately.
That’s awesome! Are you in the UK or the US? Because I know their recipes can be different. I’m in the US and last time I checked the fries do contain gluten, but I know things can change. I love the hash browns for breakfast!
Wanted to give my two cents about the McDonald fries. They are par fried in the factory before being shipped to the fast food locations, in the oil that they are par fried in they put a beef flavoring, the beef flavoring does in fact contain wheat so that is where the gluten comes from in the fries.
Ok! Very good information. Thank you for sharing that.
My granddaughter has to eat gluten and dairy free because of her irritable bowel syndrome. Where can she eat and get at a fast food place
That’s what this article is about 🙂 But it’s important to note everyone’s needs are different and if her doctor advises here to avoid cross-contamination it’s important to contact the managers of each restaurant and ask what their cooking practices are.
Dunkin hash browns are my go to also!! I always order 2-3 orders at a time lol. I have celiac disease and McDonalds fries have never been an issue for me. I always get medium fries and a double cheeseburger no bun!
They’re so good!!! Thanks for your comment, I think it’s a good reminder that even celiacs have different degrees of sensitivity. Some react to cross contamination issues while other have no external or internal reaction with minor cross contamination, we all have such different bodies and it’s best to figure out what works for us (with the advice of our doctors when necessary:)
Cross contamination is very real, and those of us who have Celiac or Gluten sensitivities must be very cautious. This is dangerous information.
Please read the first paragraph stating that! For some people, like myself, cross contamination does not cause any issues. I am able to consume all the things mentioned her with my gluten allergy. For those who need to avoid all levels of cross contamination this article probably isn’t for them. 🙂 everyone is different and should consult their doctor if they’re not sure what they can and can’t tolerate.
Penny, the article states very clearly in several areas that cross contamination has not been researched in all areas. One of my best friends is Celiac and very sensitive. She can go to each of the restaurants listed and order something. It is very limited but she has been able to find at least one thing at McDonald’s and Wendy’s that she can have. More options at Chic-Fil-A.
I wish people would read the entire article before posting comments like this..
Wendy’s is my favorite to eat with gluten intolerance, a chili with cheese on a sour cream and chive baked potato or their taco salad (lettuce and tomato with cheese, tortilla chips, sour cream, hot chili and a lil salsa cup are included) and their frosties
Yes, Wendy’s is great! I love their chili too!
This is fantastic! We are avoiding gluten at the same level as you are (not too worried about cross contamination). My husband has recently started a gluten-free diet (after being advised by his chiropractor) and we’ve decided to make the change as a family. Quick meals are going to be the hardest for us to adjust to so this will come in handy in a pinch (though we don’t eat much fast food). Thanks for sharing!
So glad it can be helpful to you! I don’t eat fast food much either but it is very nice to know what’s available when you really need to grab something!
Great information. I am allergic to nuts, so Chic fil a it’s a bit hard for me since they use peanut oil.
That would be tough! Sorry you can’t safely enjoy Chic Fil A
There was a study on our peanut oil, and they concluded that because the peanut oil served was so refined, those with allergies would experience little to no reaction. My allergist also confirmed that with a nut allergy, Chick Fil A was safe.
I’m curious about the Chick-Fil-A cobb salad. From what I’ve researched, if you get it with grilled chicken or no chicken and leave off the Crispy Red Peppers, then it is gluten free. But maybe I’m missing something?
That might be true! I haven’t looked into that one.
If you have diagnosed celiac, even without specific symptoms and don’t adhere to a strict GF diet, you put yourself at risk for bowel cancers. I have celiac.
That said … I’ve eaten McDs fries many times without any repercussions and I’m so sensitive that I’m deathly ill in an hour. On Celiac.com’s forums they’ve been arguing about McD’s fries being GF or not. I say they’re are.
Dunno know what happens if you’re just gluten intolerant rather than celiac, but the 2 hash browns and sausage sandwich sounds DELICIOUS!!
It could be different between locations too for the McDonald’s fries! If you can tolerate them though and your location doesn’t fry in the same fryer that’s great!!
Yes, the hashbrowns and sausage combo is amazing, but I also feel like my stomach hates me for it just because of the mass amount of grease I’m consuming when I have that, LOL! Luckily I’m not a McDonald’s regular. 🙂
I am gluten intolerant but not celiac. There is an In and Out Burger nearby where my favorite is the cheeseburger, protein style (wrapped in lettuce, no bun). It is excellent and made fresh when you order.
I wish I had an in and out near me! That sounds delicious!
My father has Celiacs, and he LOVES to eat MCDonalds fries and has never had an issue himself!
Thanks for sharing your experience! That’s great!
Regarding Chick-Fil-A, the managers at my 3 Houston suburb area restaurants have explained to me the grilled nuggets are not gluten free unless you specify “No marinade” and express the need for gluten-free. I hope this helps!
Hmmm, I wonder if that’s something different your location does? If you look on their website you can see the ingredients to the grilled nuggets and they do not contain gluten. Here’s a link to where I found that – https://www.chick-fil-a.com/Menu-Items/Grilled-Nuggets
I believe most locations do have a separate fryer for gluten free though so that is something you’d have to request to make sure they fry separately for you. But at least from what I see, I don’t think the marinade has gluten.
The baked potato options at Wendy’s are also great. Paired with the chili or the grilled chicken sandwich without the bun, they make a satisfying and tasty meal on the go.
Yum yes that sounds good!
PLEASE PLEASE UPDATE your web post. McDonalds hash browns CONTAIN WHEAT. This isn’t even a discussion of ‘contamination’ THEY ARE MADE WITH WHEAT. McDs website link here>>>>>> https://www.mcdonalds.com/us/en-us/product/hash-browns.html
Oh wow, they must have changed the ingredients recently. 🙁 I checked at the time I wrote this post and they did not have gluten and have eaten them many times. Very disappointing. Post has been updated. Thank you so much for bringing that to my attention.
The McDonald’s by me recently posted a sign that says their french fries are no longer gluten free. I believe it has something to do with doughnut sticks.
Yes, they have wheat in the ingredients! They are not on the list because of that.
Thanks for the great info!! I’m pretty sure I have a gluten allergy or at least a sensitivity, as I can pretty much check off on almost all the symptoms, lol. I wasn’t negative for Celiac but never tested just for gluten. Either way, I’m seriously considering going gluten free 😬 so I’m so glad to see I will still have some options at some fast food restaurants! 😅
*I meant to say I was negative for Celiac.
Yes it’s good to know there are still some options!! I hope my website can be helpful for you on your gluten free journey. 🙂
My Chick-fil-A told me that their spicy grilled chicken is not GF because of the seasoning. So if you order their southwest chicken salad, you have to specify that they switch out the spicy grilled chicken for the regular grilled chicken
I don’t think their website specifies that, so that’s good to know! I always suggest asking prior to ordering. Especially if you’re at a different location sometimes things can be done a bit differently.
This is so helpful! My husband has celiac, so when we take the kids on road adventures, we have to plan our food stops accordingly so that everyone likes it. Thank you for sharing these tips.
You’re so welcome! And just a reminder like I say in the post if you do have celiac and have to avoid all cross-contamination it would be important to call restaurants ahead of time and see what their kitchen practices are. I do not have to avoid cross-contamination because I have a gluten allergy so it’s a little bit simpler for me to eat out like this.
Not all Wendy’s have a dedicated fryer for French fries. It would be best to ask the manager before ordering them.
Yes I always advise calling ahead and speaking to the manager if you need to avoid cross-contamination! Very important!
What I get from all of this, is that these chains do not understand the importance of being consistent. There are so many ways of making a larger portion of their food gluten free and no one would even know the difference. It’s not fun being the person in line with all the questions! Besides gluten intolerance, I also have a dairy allergy.
You have another option at Dunks. I’ve had them make gluten free sandwiches for me – instead of any of their bread products, get two of the eggs that go in sandwiches as the “bread” and put sausage and cheese between. Delicious!
That’s such a good idea! That’s nice that they can do that. Thanks for sharing. 🙂
My experiences have been that the items ordered are gluten free but the way they are cooked (in the deep fryer the same fryer & grease that all fried foods are cooked) is the culprit for cross contamination where eating out gets you!
At McDonalds you can get a big mac salad…you ask them for a big mac no bun substitute quarter meat and extra everything. It is amazing!! And none of that pesky gluten and keto friendly also 🙂
Yum!! That’s such a good idea!!!
This should be titled “kinda gluten free foods for when you feel like you need to be gluten free but don’t really”. Soooo much cross contamination here. This is SO dangerous for Celiacs!!
Ann, not everyone following a gluten free diet is celiac. I know it’s hard for celiacs to understand allergies because they are dealing with something very different, but food allergies come in all different degrees of severity. It’s very common for one person with a dairy allergy to react to cross-contamination and end up in the hospital over it while someone else with a real dairy allergy can accidentally have a bite and walk away with no more than a stomach ache. People avoiding gluten because of wheat allergies or other issues can be the same way. Cross contamination is not a big deal to my body (although I do need to avoid outright eating gluten) and I have a lot of friends and followers in the same boat. Lists like this are helpful for people like me. Sorry that it’s not helpful for you though and I hope you enjoy all the recipes on this site that you can make in your own safe kitchen.
Thank you for taking the time to write this. As someone who has recently diagnosed with a gluten allergy this is extremely helpful.
I cannot eat the McDonald’s fries. They give me the worst pain in my stomach. Wendy’s recently has been my go to for salads only. Good to know I can eat more!
Yay so happy this can be helpful to you! And as always proceed with caution because when it comes to allergies we all have different levels of reactions. But if cross contamination isn’t an issue at all then there are definitely some good options for you!
Per the Taco Bell one… the tacos are not gluten free what so ever they use a gluten seasoning in the meat. I always get extremely sick from them. And have spoke to multiple Taco Bell managers who have confirmed it is in fact not gluten free
Other people have said that so it must have been the case at one point. From my research, the meats and shells do not have wheat but they do have oat. So if you are celiac then you’d have to avoid. BUT if you only have wheat, rye, or barley allergy or avoid gluten for other reasons you may be able to eat them without much issues (may being the important word here since we all have different levels of severity which should be discussed with our doctors if we are not sure).
But just to show you the ground beef ingredients as found on their website: “Beef, water, seasoning [cellulose, chili pepper, maltodextrin, salt, oats, soy lecithin, spices, tomato powder, sugar, onion powder, citric acid, natural flavors (including smoke flavor), torula yeast, cocoa, disodium inosinate & guanylate, dextrose, lactic acid, modified corn starch], salt, sodium phosphates. Contains: Soy”
Beef flavoring often contains hidden gluten. That may be the source.
I am new to gluten free and this article was very helpful. Thank you.
Awesome! Thank you so much for taking the time to comment. If you haven’t already, I’d love for you to join my newsletter family so you can stay in the loop when I post more recipes and articles. Have a great day! 🙂
The Doritos Locos taco at Taco Bell probably isn’t safe as Doritos aren’t gluten free.
Sad part is most of the restaurants here in the USA offer a celiac safe version of most things in Europe.
This is discrimination!!!! #mcdonalds
Offer 11 countries celiac safe foods not here in the US!!!
Ugh I know, isn’t that frustrating! It’s hard to know the reasoning, I wonder if it’s more expensive here? Very strange though.
Culvers and red robin should also be on this list! Both offer allergen menus and gluten free buns. Their french fries are also fried in separate fryers and if youre eating in at red robin you can have all you can eat french fries.
Ohh great suggestions! Thanks for taking the time to share that. I’ll have to include them on a future list 🙂