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Eat Without Worry: 6 Gluten-Free Restaurant Chains
Curated by
mranleec
4 min read
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As more people adopt gluten-free diets, many national restaurant chains and fast food establishments are expanding their gluten-free offerings. Popular chains like Chick-fil-A, In-N-Out Burger, Chipotle, Outback Steakhouse, Olive Garden, Taco Bell, and P.F. Chang's now provide a variety of gluten-free options, ranging from bunless burgers and gluten-free buns to dedicated gluten-free menus, catering to customers with celiac disease or gluten sensitivities.
1. Outback Steakhouse
lawrestaurant.com
Outback Steakhouse offers an extensive gluten-free menu, including a wide variety of options such as steaks, chicken, ribs, seafood, salads, and sides.
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Popular gluten-free choices include the Outback Sirloin, Victoria's Filet Mignon, Alice Springs Chicken, and Grilled Salmon.4
The restaurant also offers gluten-free desserts like the Chocolate Thunder from Down Under.2
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While Outback does not have dedicated gluten-free kitchens, they implement strict protocols to minimize cross-contamination risks, including hand washing, glove changing, and using clean cooking equipment.2
Outback provides gluten-free education to all employees and works with third-party experts to validate their gluten-free menu and processes.2
Customers are advised to inform staff of their dietary needs when ordering to ensure proper precautions are taken.2
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2. P.F. Chang's
alexisgfadventures.c...
P.F. Chang's is a popular choice for those with celiac disease or gluten sensitivities seeking Asian cuisine. The restaurant provides over 25 gluten-free items, including appetizers, entrees, sides, and desserts
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. Popular gluten-free options include Chang's Lettuce Wraps, Mongolian Beef, Chang's Spicy Chicken, and Ginger Chicken with Broccoli1
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. P.F. Chang's takes precautions to prevent cross-contamination by using designated gluten-free woks and serving gluten-free dishes on special plates with the restaurant's logo1
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. They also offer gluten-free soy sauce as an alternative to regular soy sauce1
. While the menu has evolved over time, with some items being added or removed, P.F. Chang's continues to provide a diverse selection of gluten-free Asian-inspired meals2
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3. Chick-fil-A
meaningfuleats.com
Chick-fil-A gluten-free selections include grilled chicken filets, grilled nuggets, and several salads like the Market Salad, Cobb Salad, and Spicy Southwest Salad
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. For breakfast, gluten-free choices include bacon, sausage patties, and hash browns1
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. Chick-fil-A also provides a certified gluten-free bun for sandwiches, allowing customers to enjoy a complete gluten-free meal1
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Side options include waffle fries (cooked in dedicated fryers), fruit cups, and kale crunch side salads1
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. Most of Chick-fil-A's popular sauces, including their signature Chick-fil-A sauce and Polynesian sauce, are gluten-free, with the exception of the Sweet and Spicy Sriracha Sauce3
. To ensure safety, Chick-fil-A implements protocols to prevent cross-contamination, but customers are advised to inform staff of their dietary needs when ordering2
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4. In-N-Out Burger
eatthis.com
In-N-Out Burger offers a popular gluten-free option known as "Protein Style," which replaces the traditional bun with a crisp lettuce wrap
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. This option is part of In-N-Out's not-so-secret menu and is widely recognized by staff2
. The Protein Style burger can be customized with various patty and cheese combinations, such as the Double Double (two patties and two cheese slices) or even a 4x4 (four patties and four cheese slices)3
. These lettuce-wrapped burgers typically include tomato, In-N-Out's signature spread, and onions, with the option to customize toppings1
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For those following low-carb or keto diets, the Protein Style burgers are particularly appealing, with a Double Double Protein Style containing 520 calories, 39g fat, 33g protein, and only 8g net carbs4
. Customers can further reduce carbohydrates by omitting the spread and tomatoes3
. In-N-Out's commitment to accommodating dietary restrictions makes it a popular choice for those seeking gluten-free fast food options.4 sources
5. Chipotle
wpri.com
According to Chipotle's allergen statement, all menu items are gluten-free except for the flour tortillas used in burritos, soft tacos, and quesadillas.
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Gluten-free patrons can enjoy burrito bowls, salads, and tacos with crispy corn tortillas. All protein options, including chicken, steak, barbacoa, carnitas, and sofritas, are gluten-free.1
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Toppings such as rice, beans, vegetables, salsas, cheese, and guacamole are also safe choices.1
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For those with high gluten sensitivity, Chipotle recommends asking staff to change gloves before preparing their order to minimize cross-contamination risks.1
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While corn-based items like chips and corn salsa are gluten-free, the company notes they may contain trace amounts of gluten due to potential co-mingling in fields.1
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6. Olive Garden
eater.com
Olive Garden offers a variety of gluten-free options, including gluten-free rotini pasta made primarily from brown rice flour
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. The restaurant's gluten-sensitive menu features entrees such as Herb-Grilled Salmon, Tuscan Sirloin, and rotini dishes with marinara or meat sauce2
. To minimize cross-contamination, Olive Garden employs special handling procedures, cooking and holding gluten-free pasta separately until ordered1
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While the restaurant strives to accommodate gluten-sensitive diners, they caution that they are not an allergen-free facility and cannot guarantee that any item is completely free of allergens. Guests with celiac disease or high gluten sensitivity should inform their server about their dietary needs to ensure appropriate precautions are taken3
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7. Taco Bell
syracuse.com
Taco Bell offers several gluten-free options like Power Menu Bowls, Crunchy Tacos, and sides such as rice and beans.
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However, due to the risk of cross-contamination in their shared kitchen areas, the restaurant does not recommend its products for customers with celiac disease.2
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For those with milder gluten sensitivities, items like the Crunchy Taco, Doritos Locos Tacos, and Power Bowls are made without gluten-containing ingredients. Taco Bell's hot sauce packets are also gluten-free.3
Despite this, Taco Bell cannot guarantee that these items meet the FDA's standard of less than 20 parts per million of gluten due to preparation methods.1
Customers with gluten sensitivities should use their judgment when ordering and inform staff of their dietary needs.2
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Closing Thoughts on Gluten-Free Restaurant Chains
The growing availability of gluten-free menu options at national restaurant chains has genuinely improved the dining experience for those with Celiac disease, gluten allergies, or sensitivities. From fast-food establishments to sit-down restaurants, the expanding list of gluten-free choices allows individuals to enjoy meals out without compromising their health or quality of life. While cross-contamination remains a concern, especially in shared kitchen spaces where wheat flour might be as common as wood tables in dining areas, many restaurants now offer dedicated gluten-free preparation areas and staff training. This commitment to accommodating dietary restrictions has made life easier for those who must adhere to a strict gluten-free diet. As awareness continues to grow, we can expect even more restaurants to expand their gluten-free menus, further enhancing the dining options for those with Celiac disease and gluten allergies, and genuinely improving their overall quality of life
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