While the primary focus of this website is locally owned restaurants that make gluten free dining easier (and incredibly delicious!), I recognize we all travel from time to time where fast food and fast casual chain restaurants may be all we have access to. So here’s some tips on where to eat (and where not to eat).

Note, I have not yet had gluten free meals at all of these restaurants and as with any place mentioned on this website, if the restaurant is not dedicated gluten free, it may not be safe for those of you with celiac or extreme gluten sensitivity.

Burgerville

Ok, I couldn’t not start out this post without mentioning the best local fast food joint for gluten free dining in the Oregon area - Burgerville. Their fries are gluten free and they have wonderful rotating seasonal flavors like rosemary and truffle parmesan. They offer a gluten free bun for their burgers and usually at least one seasonal burger offering there in addition to their classics.

Burgerville likes to incorporate local ingredients in their food (which I love!), so you’ll find burgers with local Tillamook cheese, shakes using local coffee or local marionberries, and more. If you’re travelling through the Pacific Northwest and need a quick fast food stop that’s gluten free, Burgerville is definitely the top choice!

In-n-Out

While In-N-Out does not have gluten free buns, you can order any burger lettuce wrapped, or just in a box. Their off menu “Flying Dutchman” for example is just burger patties and cheese. Order any burger “protein style” to get a lettuce wrap.

Only their fresh potatoes, completely free of gluten, land in their fryer, so fries are safe to eat at In-N-Out, even for celiac. Pro tip, order them well done for extra flavor and crispiness - when done regularly they seem a bit undercooked to me. In-N-Out is also a chain I love to support as they pay their employees well and their prices are still very reasonable for the quality of the food.

Five Guys

Five Guys does not have gluten free buns, but you can load up a burger in a bowl with all the fixings you desire. The finished product is always massive, like the size of a Chipotle burrito bowl. And just like In-N-Out, their fryers are for their gluten free fries only, and I must say, Five Guys fries are some of the best from any chain!

And while there is something so addictive about a simple In-N-Out burger, they don’t have anywhere near the number of toppings to add to your burger as Five Guys does. At Five Guys, I load mine up with bacon, grilled onions, lettuce, tomato, mustard, mayo, hot sauce, pickles - and that’s probably only half of their list of toppings you have to choose from.

Red Robin

I have heard from multiple sources that not only does Red Robin have a good gluten free bun, but also a dedicated fryer for fries and most locations will take extra precautions to limit cross-contamination if you inform them. Red Robin is also a step up from regular fast food, so a good pitstop for when you’re not in a rush and can unwind a bit.

Chipotle

It’s easy enough to order a simple burrito bowl with the meat and fixings of your choice at Chipotle. Chips are also gluten free here, though unfortunately, they have changed in recent years and now taste like they came out of a bag instead of that light, magical crispiness dusted in what I swear had to have been crack - Chipotle has always sworn it’s just salt and lime juice.

Chipotle is generally safe, but cross-contamination is a risk and mostly depends on how sloppy the staff are. I’ve been there before where you can clearly see ingredients are mixed into other bins due to staff just flinging around spoons full of ingredients. If the bins look suspect on your visit, or you’re extra sensitive to cross-contamination, you can ask if they can get your toppings from fresh containers in the back.

Baja Fresh

This is another fairly safe option for basic Mexican style fast food, though with far fewer locations than Chipotle. Just like at Chipotle, you can order a burrito bowl, salad, corn tacos, etc. and stay gluten free - just don’t order the crispy fried fish. As always, if you are celiac or sensitive to cross-contamination, let the staff know as they can take extra precautions to limit cross-contamination.

The chips, salsa, and even the queso at Baja Fresh are gluten free as well. Chipotle’s queso is gluten free as well, but in my opinion is absolutely awful. Combined with their terrible new chips, it’s not something I ever order. Baja Fresh’s queso is solid though and worth the little slightly unhealthy splurge.

McDonald’s

Unfortunately, McDonald’s is super limited for gluten free options, but I wanted to mention it as sometimes on road trips it can be one of maybe two or three total options for many miles. First, the fries at McDonald’s in the U.S. are sadly not gluten free. They have wheat ingredients and their fryer is shared with things like nuggets and chicken for chicken sandwiches. Your safest bet here is a bunless burger. And that still comes with risk of cross-contamination in the U.S.

If you are travelling internationally, however, there are quite a few countries that actually have safe McDonald’s for gluten free dining. Portugal is one example. McDonald’s there follows processes approved by the Portuguese Celiac Association. So despite my general avoidance of chains and fast food especially, I had to make a stop during my recent visit - also because I happened to be near arguably the most beautiful McDonald’s in the world, their Imperial location in Porto.

Adorned with stained glass mirrors and chandeliers, this is worth at least walking into. They have a dedicated fryer for gluten free fries and you can order a burger with a gluten free bun, which I’m told also means the patty is steamed, rather than cooked on the grill with everything else. This results in a bit of loss of flavor (and insane grease) but it’s a pretty safe gluten free meal.

Subway

This one also is a bit of a struggle in the U.S., but often it is the only option, alongside McDonald’s, on long stretches of deserted highways. Stick to pure ingredients here (no crispy onions, seasoned meats, meatballs, or complex sauces) and get the “sandwich” in a bowl or as a salad on a bed of spinach. It’s reasonable to expect some cross-contamination here unless you encounter an employee who cares and is knowledgeable about celiac.

Note, their sausage patties for breakfast are not gluten free. I got glutened here early in my journey and it took a couple years before I realized Subway was the culprit. I’ve since learned that when give a choice between bacon or sausage at most restaurants, if one has gluten, it’s almost always the sausage!

Carl’s Jr / Hardee’s

Carl’s Jr. and Hardee’s burger chains used to be everywhere with their very memorable “If it doesn’t get all over the place, it doesn’t belong in your face” ad campaigns 20-30 years ago. They seem to be disappearing quickly in recent years, though I’m not sure why. It’s a shame as they were always one of my favorite fast food burgers growing up. The toppings always tastes fresh and the burgers like they came fresh off the grill.

I have indulged in their bunless, lettuce-wrapped burgers quite a few times since going gluten free - it was a special favorite greasy quick meal when I was eating keto (which ended up confirming my gluten issues). I have not personally had any reaction from eating a simple famous (or super) star lettuce-wrapped but your mileage may vary. Their fries are not safe though - they are fried alongside breaded onion rings and wheat containing waffle fries.

Wendy’s

The most important thing here is the legendary Wendy’s Frosty is gluten free!!! I’m not one for milkshakes at any fast food joint, but a Wendy’s frosty is completely different - IYKYK - and if you don’t know, seriously, go get one now! Unfortunately, their fries are not free of cross-contamination due to shared fryers, so I do not advise getting fries to dunk in your frosty if you are celiac and/or have severe reactions.

Like other spots, you can order a lettuce wrapped burger as the safest gluten free option. I have read they are testing out a gluten free bun in some locations, so it’s probably worth a visit if you find it’s available where you are. The nice thing about Wendy’s is they’ve always had some additional not at all typical food items for a fast food joint. So while you shouldn’t get fries here if extra gluten sensitive, you can get a baked potato, taco salad, or chili (hold the crackers).

Taco Bell

Taco Bell is probably my least favorite fast food chain of all time, but I have managed to eat here, begrudgingly, without feeling like I got glutened. A bowl is going to be your best bet here. Stick to the meats like steak, chicken and not their ground “beef” which contains a whole host of ingredients that may be contaminated if you are extra sensitive.

I’ve been ok eating a bowl here and a single crunchy ground “beef” taco without a reaction, other than what is probably typical for anyone after consuming Taco Bell 😄

Del Taco

Del Taco used to be my top choice for fast food, chain “Mexican” food - light years better than Taco Bell could ever dream of being. Ingredients were always fresher with few to no weird additives, and menu options more like real food. Unfortunately that has changed quite a bit in recent years and now they also use some bastardization of ground “beef” like Taco Bell does.

The chicken and other meats may also be wheat contaminated now. And though they also serve things like burgers and fries, they do not use a dedicated fryer. Del Taco is unfortunately an eat at your own risk choice now. I highly recommend using their online nutrition guide to find some safe items, noting also that anything marked gluten free that’s fried is not totally safe here.

Denny’s, IHOP or other diners

The most surprising thing I learned early in my gluten free journey was that many diners add pancake batter to their egg mix for omelettes and sometimes even their scrambled eggs. Denny’s specifically though has been making strides to better serve customers with gluten issues and it looks like their omelettes are currently gluten free, and they now have a special menu to help you order safely.

Always be careful with ordering omelettes at other diners though. Talk to your server and if they do add pancake batter, you can request an omelette made from fresh cracked eggs only.

Bacon is generally safe at diners, but sausage often is not. Generally the safest gluten free orders at most diners are a basic steak and eggs or bunless burger. But talk to your server as especially for smaller mom and pop’s, they may be able to provide you much better, safe options!

Shake Shack

Shake Shack has a solid gluten free bun that holds together pretty well, or you can order it bunless. Unfortunately they do not have a dedicated fryer, so the fries are subject to cross-contamination even though when raw they are gluten free. I haven’t personally had a reaction, but that doesn’t mean you won’t. My go-to is the Smoke Shack burger as I love a little spicy kick! And for some extra nutrition, add fresh avocado.

Portland did finally get a Shake Shack recently, right across Burnside from Powell’s. It can make a convenient quick stop if you’re shopping in the area, though I highly recommend choosing one of our many local restaurants nearby instead!

Jimmy John’s

I haven’t yet dined at Jimmy John’s while gluten free, but I have heard from many people that not only do they have gluten free bread (or you can get your sandwich in a bowl), but most locations will do a proper prep to limit cross-contamination if you say you have celiac. This involves cleaning the prep area, glove change, new utensils for spreads, etc. Based on this it seems they are probably a safer bet than Subway, but you generally won’t find Jimmy John’s outside of a decently populated town.

Firehouse Subs

This is a spot I haven’t yet checked out, but from what I’ve read, Firehouse Subs sounds like an optimal choice for a tasty sub with gluten free bread and better quality ingredients than the other big players.

Firehouse Subs actually has a fantastic web guide with ability to filter by “allergens” which makes it super easy and fast to find all the gluten free items they offer. I definitely plan to check them out next time I am driving through an area that has one.

Chick-fil-A

I generally don’t seek out this spot primarily because I try to vote with my wallet whenever possible and do not want to facilitate their donations to discriminatory orgs. It also doesn’t help that they don’t have a lot of gluten free options.

The foundation of Chick-fil-A’s menu is fried chicken sandwiches and in most locations, this chicken is fried in the same fryer as the fries, so even the fries are not safe for those extra sensitive. What generally is safe are the grilled nuggets and basic side salad, which when desperate, I will throw the nuggets into the salad for a reasonably healthy meal.

Many times, choosing a spot to eat at with limited options while on the road is a decision of a lesser of two evils, or both are sometimes equally bad. At least with Chick-fil-A I won’t feel guilty about the food consumed - just the money spent on it.

Some reminders:

All chains over a certain number of locations have to publish their nutrition guidelines. Definitely check these online in advance of ordering. Always remember though that these guides typically only account for the ingredients in the raw products. For instance french fries may be marked as not containing gluten on the nutrition guide, but if they’re fried in the same fryer as wheat battered products, then cross-contamination is to be expected.
The above definitely goes for sauces as well. You can assemble the perfect gluten free burrito bowl and then accidentally top it with a gluten containing sauce. Sauces are noted in the nutrition guides, so again, use this to protect yourself.
Not all locations of the same chain have the same protocols for cooking and preparing when customers mention allergens. Always inform the person taking your order of your gluten issue. In addition, smaller locations (think airports and such) often don’t have the same ingredients on hand, like gluten free buns.
If you have celiac or are extra sensitive to cross-contamination, just don’t order the fries or gluten free bun when at a place where protocols are unknown. A bunless burger is almost always safe and less prone to cross-contamination issues. Also, unwrap and at least start to eat your meal on-site so you can send it back if something isn’t right.

I hope this guide is helpful, and I definitely plan to expand on this list as I learn more! Please comment below if you’ve had a good (or bad) experience with gluten free eating at a fast food or chain restaurant.

Gluten Free Guide to Fast Food & Fast Casual Chains