You’ve eaten Chick-fil-A while on a keto, low-carb diet. And your vegan friend loves going there for fries and salads. But are there gluten-free menu items to enjoy at the fast-food chain too? Here, we’ll break down how to safely eat gluten free at Chick-fil-A, including modifications, expert tips for eating a wheatless diet and advice for avoiding cross contamination. (For full nutrition and allergen information, refer to Chick-fil-A’s official website. The nutrition information below does not account for modifications.)
Can You Eat Gluten Free at Chick-fil-A? Yes: Here Are 9 Menu Items We Love
Hold the wheat, please
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Published Feb 6, 2024
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Meet the Expert
Dr. Felicia Stoler, DCN, is a registered dietitian, nutritionist and exercise physiologist. She’s the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great and the former host of TLC’s Honey, We’re Killing the Kids.
Does Chick-fil-A Make Anything Gluten Free?
Yes, the chain has several gluten-free menu items that require no substitutions. But unfortunately, all crispy chicken items contain wheat in the breading, so if you want to indulge in poultry, you’ll need to stick to grilled chicken and substitute a gluten-free bun when necessary.
Can People with Celiac Disease Eat at Chick-fil-A?
Yes, but the chain says that gluten-free items may come into contact with gluten-containing items. Even the gluten-free bun, which is sealed upon arrival to the restaurant, is no longer considered gluten-free once it’s removed from its packaging, “because it may come into contact with ingredients in our kitchens that do contain gluten,” according to the Chick-fil-A website.
To play it extra safe, here are some tips for avoiding cross-contamination when you visit Chick-fil-A (or any restaurant):
- Let the server know about your allergy: They’ll be extra mindful when preparing your order if they’re aware.
- Ask the servers to change their gloves before making your food: Don’t be shy about making this request. It’s a simple solution that’s sanitary and practical, allergy or not.
- Ask for your food to be prepared on a clean surface with clean utensils: If you’re really worried about cross-contact, this recommendation by the Gluten Intolerance Group is a smart move.
A Word on Eating Gluten-Free
If you think going gluten-free will help you lose weight or get “healthy” (whatever that means to you), consider this expert advice. Only those with celiac disease and gluten intolerances and sensitivities should go totally gluten-free. “It’s not a weight-loss diet,” says Stoler. Due to common wheat-based ingredients and products being fortified by law with certain vitamins and minerals, “there are nutrient deficiencies that may occur as a result of eating gluten-free: fiber, iron, folate, thiamine, niacin and riboflavin...Fiber is a big concern, because most people don’t consume enough each day.”
9 Ways to Eat Gluten Free at Chick-fil-A
Breakfast
Chick-fil-A
1. Hash Browns
- Nutritional Information (small): 270 calories, 18g fat, 23g carbs, 3g protein, 0g sugar, 3g fiber
- Make It Gluten Free: no modifications needed
There are plenty of handhelds on Chick-fil-A’s breakfast menu, but there’s unfortunately no gluten-free equivalent for biscuits, burritos or English muffins. So, unless you want to substitute a gluten-free bun, those menu items are essentially off limits. Luckily, you can still sink your fork into these potato medallions, fried to crispy perfection in canola oil.
Chick-fil-A
2. Greek Yogurt Parfait with Granola
- Nutritional Information: 270 calories, 8g fat, 36g carbs, 14g protein, 27g sugar, 1g fiber
- Make It Gluten Free: no modifications needed
Savor creamy, organic vanilla bean Greek yogurt, topped with fresh berries and crunchy harvest nut granola. As long as you steer clear of the cookie crumb topping, this vegetarian breakfast is totally wheat-free.
Chick-fil-A
3. Fruit Cup
- Nutritional Information (small): 60 calories, 0g fat, 14g carbs, 1g protein, 11g sugar, 2g fiber
- Make It Gluten Free: no modifications needed
Green and red apples, mandarin oranges, sliced strawberries and juicy blueberries await you in this nutritious, chilled salad. Available in small and medium sizes, this treat is vegan and naturally free of gluten and fat.
Entrees
Chick-fil-A
4. Grilled Chicken Sandwich
- Nutritional Information: 390 calories, 12g fat, 44g carbs, 28g protein, 12g sugar, 3g fiber
- Make It Gluten Free: substitute gluten-free bun
Sure, you can swap the bun for a gluten-free substitute for any sandwich. But if you’re allergic to wheat, you’ll want to avoid the crispy chicken too. That said, you can still enjoy this combination of lemon-herb chicken breast, lettuce and tomato, since it’s grilled instead of fried. Pair it with honey roasted BBQ sauce to make it even tastier.
Sandwiches that can be made gluten free: Grilled Chicken Club Sandwich
Sandwiches that can’t be made gluten free: Chicken Sandwich, Deluxe Sandwich, Spicy Deluxe Sandwich, Spicy Chicken Sandwich, Cool Wrap
Chick-fil-A
5. Grilled Nuggets
- Nutritional Information (five-piece): 80 calories, 2g fat, 1g carbs, 16g protein, 0g sugar, 0g fiber
- Make It Gluten Free: no modifications needed
Standard crispy nuggets are off the table if you have a wheat allergy because of their breading—but these bite-sized pieces of marinated, grilled chicken breast are fair game. Order five, eight, 12 or even 30 nuggets and pair them with whatever gluten-free dipping sauce you’re craving. (Scroll down for all your options—there are tons to choose from.)
Nuggets that can’t be made gluten free: Nuggets, Chick-n-Strips
Chick-fil-A
6. Spicy Southwest Salad
- Nutritional Information (no chicken): 570 calories, 47g fat, 25g carbs, 14g protein, 6g sugar, 7g fiber
- Make It Gluten Free: no modifications needed
Mixed greens are piled high with grape tomatoes, Monterey Jack and cheddar cheeses, roasted corn, black beans, poblano chiles, red bell peppers, seasoned tortilla strips and chili-lime pepitas for a refreshing, light, zesty salad for the books. Add grilled filet (regular or spicy) or grilled nuggets for a protein boost, along with a generous drizzle of creamy salsa dressing.
Salads that can be made gluten free: Market Salad
Salads that can’t be made gluten free: Cobb Salad
Sides
7. Waffle Potato Fries
- Nutritional Information (small): 320 calories, 19g fat, 35g carbs, 4g protein, 1g sugar, 4g fiber
- Make It Gluten Free: no modifications needed
The chain’s famous waffle fries are naturally free of gluten, so dig in to your heart’s content. Fried in canola oil and sprinkled with sea salt, these irresistible gems are crispy on the outside and tender on the inside. Pass the ketchup, please.
Sides that can be made gluten free: Waffle Potato Chips, Kale Crunch Side
Sides that can’t be made gluten free: Side Salad, Mac and Cheese, Chicken Noodle Soup, Chicken Tortilla Soup
Treats
Chick-fil-A
8. Vanilla Milkshake
- Nutritional Information: 580 calories, 23g fat, 82g carbs, 13g protein, 80g sugar, 1g fiber
- Make It Gluten Free: no modifications needed
Fortunately, your wheat allergy won’t stand between you and dessert at Chick-fil-A. This hand-spun shake is one of three that are gluten free. Order them at the restaurant instead of for delivery to ensure you get it crowned with whipped cream and a cherry.
Treats that can be made gluten free: Frosted Lemonades, Frosted Coffee, Chocolate Milkshake, Strawberry Milkshake, Icedream Cup
Treats that can’t be made gluten free: Chocolate Chunk Cookie, Chocolate Fudge Brownie, Cookies & Cream Milkshake, Icedream Cone
Chick-fil-A
9. Dipping Sauces and Dressings
- Nutritional Information: varies
- Make It Gluten Free: no modifications needed
All but the Sweet and Spicy Sriracha Sauce are naturally gluten free, meaning the following are safe to eat:
- Barbeque Sauce
- Chick-fil-A Sauce
- Garden Herb Ranch Sauce
- Honey Mustard Sauce
- Polynesian Sauce
- Zesty Buffalo Sauce
- Honey Roasted BBQ Sauce
- Avocado Lime Ranch Dressing
- Creamy Salsa Dressing
- Fat-Free Honey Mustard Dressing
- Garden Herb Ranch Dressing
- Light Balsamic Vinaigrette Dressing
- Light Italian Dressing
- Zesty Apple Cider Vinaigrette Dressing
