Eating out when you are gluten-free is very tricky. Even when restaurants have gluten-free options on their menu, there is a chance for cross-contamination. In order to lessen the chance of cross-contamination, you should always let the restaurant employees know of your gluten allergy. You should also ask about any questionable menu items and their cooking/food preparation procedures for customers with food allergies (like if they have dedicated fry baskets). Also, you can ask the employees to change their gloves when making your food.
Below you will find a list of restaurants (and their allergen menus) where I’ve had safe eating experiences.
- Chick-fil-A: grilled chicken nuggets, grilled chicken salad, waffle fries, cole slaw, ice cream. https://www.chick-fil-a.com/About/Great-Food
- Chipotle: burrito bowl, I cannot eat the corn tortillas because they heat them on the same equipment as the flour tortillas. Ask the employee to please put on new gloves. https://chipotle.com/allergens
- Moe’s Southwest Grill: burrito bowl, ask the employee to please put on new gloves. https://www.moes.com/food/allergens/
- P.F. Changs: ask for gluten free menu. https://www.pfchangs.com/menu/main-menu/gluten-free
- Olive Garden: ask for the gluten-free menu. https://www.olivegarden.com/menu-listing/gluten-sensitive
- Outback: ask for gluten free menu. https://www.outback.com/nutrition/gluten-free
- Uncle Maddio’s Pizza: all pizzas can be made on gluten-free crust. Employees will change gloves and use fresh ingredients to avoid cross-contamination. Tell them you have a gluten allergy. https://www.unclemaddios.com/allergen-information/
- Zaxbys: Traditional wings (plain) with Zack sauce. https://www.zaxbys.com/zaxbys-allergen-guide/