Finding gluten free fast food options used to mean skipping the drive-through entirely. That's changed. Most major chains now offer bunless burgers, bowls, or naturally gluten-free sides — but the real question isn't what's on the menu. It's whether the kitchen can keep your food safe from cross-contamination. Here's a chain-by-chain breakdown of what to order and what to watch out for.
How Cross-Contamination Works at Fast Food Restaurants
Before diving into specific chains, understand the main risk: shared fryers. Most fast food restaurants fry breaded chicken, onion rings, and other gluten-containing items in the same oil as french fries. That oil is now contaminated. Shared prep surfaces, utensils, and gloves that just touched a bun are the other main culprits.
Chain-by-Chain Breakdown
Chick-fil-A — High Cross-Contamination Risk
Chick-fil-A's Grilled Nuggets and Grilled Cool Wrap (without the wrap) are made without gluten-containing ingredients. The problem: nearly everything else in that kitchen is breaded and fried. The fryers are shared, and the grill is in close proximity to flour-heavy prep. Chick-fil-A themselves state they cannot guarantee any menu item is gluten free. Waffle fries are cooked in the same oil as breaded chicken.
Safer picks: Grilled Nuggets, fruit cup, side salad (skip croutons). Risk level: High. The sheer volume of breaded items makes cross-contamination likely.
Chipotle — Lower Cross-Contamination Risk
Chipotle is one of the best mainstream options for gluten-free fast food. Their corn tortillas, rice, beans, meats, salsas, and guacamole are all gluten free. The main risk is the flour tortillas handled at the same station — but you can ask staff to change gloves and use fresh serving utensils.
Safer picks: Burrito bowls, salads, tacos on corn tortillas, chips and guac. Risk level: Lower. Few gluten-containing items on the line, and fresh glove requests are standard.
In-N-Out — Moderate Cross-Contamination Risk
In-N-Out's Protein Style burgers (wrapped in lettuce instead of a bun) are a solid option. The beef patties have no fillers or gluten-containing additives. Their fries are cooked in a dedicated fryer — a significant plus. The risk comes from shared prep surfaces where buns are handled.
Safer picks: Protein Style burger, fries (dedicated fryer). Risk level: Moderate. Dedicated fryer is good; shared burger prep area is the concern.
Five Guys — Lower Cross-Contamination Risk
Five Guys is a strong option. Their burgers can be ordered bunless (served in a bowl or lettuce wrap), and their fries are cooked in a dedicated peanut oil fryer with no breaded items. The hot dogs are also gluten free. Five Guys doesn't serve any fried breaded items, which eliminates the biggest cross-contamination vector.
Safer picks: Bunless burger, fries, hot dogs. Risk level: Lower. No breaded items on the menu means the fryer stays clean. Note the peanut allergy risk with their oil.
Wendy's — Moderate Cross-Contamination Risk
Wendy's offers several naturally gluten-free items: bunless burgers, plain baked potatoes, chili, and apple slices. Their fries share a fryer with breaded items — skip them if you have celiac disease.
Safer picks: Bunless burger, plain baked potato, chili, side salad. Risk level: Moderate. Shared fryers disqualify the fries, but several safe alternatives exist.
McDonald's — High Cross-Contamination Risk
McDonald's is one of the harder chains for gluten-free diners. Their fries share a fryer with wheat-containing items, and most proteins are breaded or served on buns. You can order a bunless burger, but the grill and prep area handle buns constantly.
Safer picks: Bunless burgers (request fresh gloves), side salad, apple slices. Risk level: High. Extensive shared equipment and limited GF-specific protocols.
Subway — Variable Risk
Some Subway locations offer gluten-free bread, but the entire prep line is covered in bread crumbs. Every ingredient bin, every utensil, and every surface is exposed to wheat flour from the bread baking and slicing process. Even with GF bread, the toppings themselves are cross-contaminated.
Safer picks: If available, GF bread with freshly opened toppings — but realistically, Subway is one of the riskiest environments for celiac diners. Risk level: Very High due to the bread-heavy environment.
Tips for Communicating with Staff
- Say "allergy," not "preference." Staff take allergies more seriously and may change gloves or clean surfaces.
- Ask about shared fryers. This is the single most important question.
- Go during off-peak hours. Less rush means staff can take more care with your order.
- Be specific. "I have celiac disease and need you to change gloves and use a clean surface" gets better results than "I'm gluten free."
How to Eat GF Fast Food with More Confidence
Eating out with celiac disease or gluten sensitivity always involves some risk, but knowing which chains have lower cross-contamination setups gives you a real advantage. Pair this guide with simple gluten free meal ideas for the days you'd rather cook, and check out our deep dive on foods to avoid with celiac disease for hidden gluten sources you might be missing.
DinePick is building tools to help you check menu safety at restaurants before you arrive — so you can spend less time interrogating the cashier and more time enjoying your meal.