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 I originally made this post back in 2018.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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