Prior to this year, I thought a gluten-free diet was mostly a fad with some exceptions to those with allergies. However, earlier this year, my mom was diagnosed with Celiac Disease, an autoimmune disorder where the ingestion of gluten causes damage to the small intestine. As we soon learned, gluten hides in surprising places such as condiments, some cured meats, and even shampoo and other hygiene products!
As can be imagined, switching to a gluten-free diet (and lifestyle) is difficult and makes grocery shopping and eating out much harder. However, with time and a keen eye, we've picked up on a few tricks. And, while I don't have to strictly follow a gluten-free diet like my mom, I always like to keep an eye out for new options or places that accommodating.
Here are a few of the best options among chain restaurants:
1. McDonald's.
As the epitome of the chain restaurant, McDonald's surprisingly only has one regular menu item that is gluten-free: the parfait (assuming you don't use the granola). However, any of the burgers without a bun is gluten free as well as the grilled chicken. For breakfast, it is much the same, ordering any of the sandwiches without their corresponding bread is the safest bet.
However, the scrambled eggs and all the breakfast meat options are safe. Ordering a big breakfast (without hotcakes) and either scrapping the biscuit or substituting in something else is an easy breakfast option. Unfortunately, while the fries and hash browns are cooked in dedicated fryers, both contain gluten on their own. However, they do contain smaller amounts of gluten than the other products and so for some people with sensitivity they may be okay, but use caution.
2. Wendy's.
Wendy's is another surprising twist when it comes to a gluten-free menu. The majority of their salads (as long as you avoid croutons) are gluten-free, the baked potatoes, burgers (again, without a bun), and grilled chicken. Their fries are gluten-free, but depending on the restaurant they may be cooked in a fryer with items that are not gluten-free (for some people with gluten sensitivity cross contamination doesn't bother them, but it is extremely individualized). Frosty's are also safe!
3. Subway.
The majority of Subway restaurants offer gluten-free bread. However, it is only offered in a six-inch. Otherwise, Subway has great protocol when it comes to allergies in general. In the past, the sandwich artists have changed their gloves and used ingredients from the back that have had no opportunity to have been exposed to cross-contamination. According to one gluten-free website, employees also have access to a list of gluten-free ingredients to ensure that the sandwich is completely gluten-free. They also offer gluten-free brownies that are pretty bomb even if you don't need to follow a gluten-free diet.
4. Red Robin.
As far as sit down chain restaurants go, Red Robin has by far had the most options and been the most accommodating. They offer gluten-free buns for burgers and other sandwiches and even gluten-free fries! There are obviously still some off-limits dishes such as anything with breaded chicken or sandwiches that don't come on a bun, but in my experience, it is by far the easiest to order at Red Robin!
5. Starbucks.
Starbucks (and many other coffee oriented places) are safe when it comes to their coffees. Still be cautious, as gluten is surprising. But the majority of drinks are completely gluten-free and nothing to worry about. However, Starbucks does also offer gluten-free choices in breakfast sandwiches (there's only one, but it's pretty good!) and some pastries like the gluten-free brownie. While there aren't a ton of options, finding gluten-free pastries and baked goods is often harder than baking them yourself
6. Taco Bell.
As many people with Celiac will tell you, Mexican food is their savior. Most Mexican food is naturally gluten-free. A lot of items at Taco Bell is safe, but do look out for the breaded potatoes and flour tortillas used for many burritos. Some people are bothered by the meat (which contains some wheat filler), but others are not. However, their chips and nachos without meat are great alternatives, if that is the case for you.
7. Domino's/ Pizza Hut/ MOD Pizza etc.
Nearly every pizza chain has a gluten-free crust option, while you often can't get a large and cross-contamination usually can't be 100% guaranteed (due to the pizza being cooked in the same oven as gluten-included pizzas). However, this does give the opportunity to enjoy pizza at a much lower risk than normal pizza. Many local pizza places also offer gluten-free crust.
8. Applebee's.
Applebee's has a surprising amount of gluten-free options including ribs, nachos, and wings. Most of their side dishes are also gluten-free (or have trace amounts) and you certainly won't have to compromise or leave hungry. Applebee's offers many plain protein dishes which makes it an easy option to customize to a gluten-free diet.
9. Red Lobster.
Like Mexican food, seafood is also a safe bet. As long as it isn't battered or breaded, it's more than likely gluten-free. From shrimp to lobster, there's an option that will surely fit the gluten-free diet. The most painful part of Red Lobster is that the cheddar bay biscuits aren't gluten-free, but if you can get past that, it's certainly a lucrative option that isn't a fast food place and once where you probably won't have to compromise too much.
10. Olive Garden.
As the reigning monarch of carbs, you may think Olive Garden is off limits. It mostly is. However, Oliver Garden has some gluten-sensitive pasta options on both the adult and kids menu. Also, the salad is safe (as long as you forego the croutons). You won't be able to get away with stuffing the breadsticks in your purse this time though, as they are definitely not gluten-free.
11. Jersey Mike's.
Jersey Mike's, like Subway, offers a gluten-free bread option and is careful to prevent cross contamination (although they cannot guarantee it). Otherwise, the majority of their ingredients are gluten-free or contain only small amounts. However, none of the soups are gluten-free and the only dessert option offered that fits the diet is a parfait. But, it is certainly a sandwich option.
12. Dairy Queen.
Dairy Queen was somewhat of a surprise when we first began looking into options. Many of the ice cream and blizzard options are gluten-free including the majority of the sundaes. The M&M blizzard and all the Dilly Bar flavors. The food options are a bit sparser, though, with the only options being the burgers, grilled chicken, or hot dog without buns. However, the ice cream and treat options are enough to make Dairy Queen a worthwhile option.
13. Chipotle.
Chipotle is a great option for people on a gluten-free diet. While the traditional flour tortilla is out of the question, everything else at Chipotle is gluten-free including all the meats. Like I mentioned before, Mexican food is often a safe bet and an easy way to find a place with many options for a gluten-free diet.
14. Panera Bread.
With a place with "bread" in the name, it may sound like torture to someone on a gluten-free diet. However, Panera Bread actually has quite a few gluten-free options including salads, a soup, and even a couple of cookie options! It certainly isn't the best option on this list, but if you're already addicted to Panera and now have to go gluten-free, this will make the transition just a little easier.
15. Local chains/Restaurants.
Once you've learned the dos and don'ts of a gluten-free diet and the specifics for your body, you may begin to discover that there are many hidden gluten-free options in your area. So far we've found gluten-free cupcakes and local restaurants that are more than understanding and accommodating. You'd be surprised the options that are out there!
