30 Restaurants to Avoid as a Gluten Free Vegan

If you’re new to the gluten free and vegan life, there are some great restaurants out there that train their employees well and have many safe options. I also think it’s helpful to know which places aren’t safe so you know which ones to avoid.

When I first got diagnosed with celiac disease, it felt like eating at restaurants would be impossible. I was worried about cross contamination, learning to communicate my dietary needs with restaurant staff, and which restaurants even had options for me.

While some restaurants are more obvious to stay away from than others, I’ve put together a list of the 30 most popular restaurants I avoid as a vegan with celiac disease.

Chicken

Most chicken chain restaurants do not have many gluten free and vegan options. The options they do have are rarely safe for celiacs. Most of the products national chicken chains serve contain gluten.

Due to the nature of the preparation, shared fryers, small kitchens, and staff training, any items that are naturally gluten free and vegan will almost certainly come into contact with gluten and meat, dairy, or eggs.

KFC

KFC does not have any gluten free options that are safe for celiacs. A few of their vegetable sides and salads are naturally gluten free, but are most definitely cross contaminated due to all the other ingredients containing gluten.

KFC recently started offering Beyond fried chicken but it is not gluten free. It’s also fried in a shared fryer with other non-gluten free items.

KFC says “we prepare and serve products that may contain egg, milk, soy, wheat or other allergens. While a particular ingredient may not contain one of these allergens, our products may be prepared on the same equipment and in the same kitchen area as those that do."

Chick-fil-a

Chick-fil-a has very limited gluten free and vegan options. Pretty much your only choices are a fruit cup, kale crunch side, prepackaged waffle potato chips, apple sauce, or a heavily modified spicy southwest salad or market salad.

Be aware the side salad is not gluten free since it contains wheat. The fries are also not gluten free since they are cooked in a shared fryer.

Chick-fil-a says “Due to the handcrafted nature of our food, variations in our supplier ingredients, and our use of shared cooking and preparation areas, we cannot ensure that our food is free from any allergens.”

To get a salad, you have to leave off the chicken, cheese, and all toppings except the tortilla strips, fruit, and tomatoes. The only gluten free and vegan dressing is the vinaigrette. This leaves you with little more than just lettuce and dressing which, in my opinion, is not worth $10.

Popeyes

The only items on the menu at Popeyes that are naturally gluten free and vegan are the red beans and rice, cajun rice, and jalapenos.

Due to how items are prepared and every other menu item containing gluten, these are not safe for celiacs. They can very easily come into contact with other gluten products or contaminated utensils.

Popeyes says “normal kitchen operations may involve some shared cooking and preparation areas and utensils, and the possibility exists that your food items may come in contact with other food products, including allergens.”

Raising Cane’s

Raising Cane’s does not have anything on the menu that is gluten free and vegan. The only thing that is naturally gluten free is the fries, but they do contain eggs and milk.

The fries are not safe for someone with celiac disease since they are cooked in a shared fryer. Raising Cane’s says “there is always a risk of cross-contact in our kitchens.”

Zaxby’s

The only things at Zaxby’s that are naturally gluten free and vegan are the crinkle fries and the tater chips. These are cooked in a shared fryer making them unsafe for someone with celiac disease.

Zaxby’s says their “menu items are prepared on shared equipment and in a shared facility with menu items that may contain Milk, Eggs, Wheat, Soy, Tree Nuts, and Sesame.”

Vegan sandwich and french fries

Sandwiches

While more national sandwich restaurants are starting to offer vegan options, most of them are not able to provide safe gluten free food.

This is due to the nature of their shared kitchen equipment, focus on speed and efficiency, staff training, and many glutenous ingredients. Continue reading to learn more specifics about the most popular sandwich chains.

Subway

Subway does not currently offer a gluten free and vegan bread option. All of their bread and wraps contain gluten. Some locations offer a prepackaged gluten free bread option as well as a gluten free brownie, but they both contain eggs.

You might think that ordering a salad at Subway is safe since you can just get vegetables and choose a gluten free and vegan dressing, however, almost all of the ingredients at Subway are cross contaminated.

Due to the ingredients being put on by hand, anyone who has touched the regular bread or wraps, then puts their hand in the ingredient trays, has cross contaminated the entire container, making it not safe for celiacs.

Subway says “We handle allergens in store and due to cross contact we can never 100% guarantee that our products will be allergen free.”

Panera

Panera does have separate vegan and “gluten conscious” menus. If you have celiac disease or a serious sensitivity, I would definitely avoid Panera.

The first thing on Panera’s gluten conscious menu says “As long as you don't have celiac disease, a heightened gluten sensitivity or a wheat allergy . . . .” and “Panera Bread's gluten-conscious menu items are prepared in the same kitchen as our gluten-containing menu items. . . we can't guarantee that there will be no cross-contact between ingredients.”

I do appreciate them being upfront about their preparation and cross contamination. Their direct statement is likely due to how many gluten containing ingredients they serve.

They have a lot of bread and pastry items that result in bread crumbs and particles existing throughout their preparation area. The ingredients also get cross contaminated from utensils and/or staff after touching bread.

McDonalds

The only thing that may be gluten free at McDonalds are their prepackaged salads. While the salads aren’t labeled gluten free, they are made with ingredients that don’t contain gluten.

Just be sure to leave off any fried and/or meat toppings, cheese, as well as the tortilla strips. There is still a possibility of cross contamination, so I would recommend anyone with celiac disease to take caution.

Some locations do chop up ingredients for their salad on site. I would suggest asking the specific location if their salads are prepackages or made in their kitchen.

While McDonalds has started launching vegan sandwiches internationally and at limited locations in the U.S., the vegan options are pretty limited.

Be aware the fries and hashbrowns at McDonalds are not vegan. The fries contain beef flavor, wheat, and milk derivatives. The hashbrowns contain milk and beef as well. Since they are fried in a shared fryer, they are also not gluten free.

McDonalds says “We produce our food in kitchens where allergens are handled by our people, and where equipment and utensils are used for multiple menu items, including those containing allergens.  Although your meal is prepared with care, we cannot guarantee it will be allergen free, even after ingredients have been removed on request.”

Burger King

While Burger King does have the Impossible Whopper on its menu, the vegan options are limited. The gluten free options are even more limited limited.

Pretty much your only options are the salads with no meat or cheese toppings or a prepackaged cup of applesauce. While their fries are vegan, they are fried in a shared fryer making them not safe for celiacs.

They don’t offer gluten free buns, but you can get the impossible whopper on just lettuce instead. The only concern is that the impossible patty is exposed to cross contamination in the kitchen, which means it’s not celiac safe.

Burger King says “Please note that normal kitchen operations may involve some shared cooking and preparation areas and utensils, and the possibility exists that your food items may come in contact with other food products, including other allergens.”

Wendy’s

Wendy’s has very limited vegan and gluten free items on their menu. Pretty much the only things available are the salads, with no croutons, meat, or cheese and a plain baked potato.

Their fries are vegan but are fried in a shared fryer and are cross contaminated with other gluten ingredients.

Wendy’s says “We provide known instances of allergens; however, cross contact is possible due to common handling and preparation areas in our restaurants. We are unable to guarantee that any menu item can be completely free of allergens.”

I see a lot of other sources saying Wendy’s is a pretty safe option for celiacs, but I disagree. I have eaten at Wendy’s twice while traveling since being diagnosed with celiac disease and have been glutened both times.

I ordered a plain salad and plain baked potato thinking those should be safe, but somehow I still got glutened from cross contamination.

Based on my personal experiences at Wendy’s, I would advise against it.

Culver’s

Culver’s does have limited vegan and gluten free items on the menu. These items unfortunately have a high probability of cross contamination since they are prepared on shared equipment and are surrounded by other gluten containing ingredients.

Their vegan options with no gluten ingredients include their fries, steamed broccoli, apple slices, and salads with no meat, cheese, or croutons.

Their fries are fried in a shared fryer making them not safe for celiacs. Their other sides can come in contact with gluten as well, so I would take caution.

They do have a prepackaged gluten free bun that is also vegan which should be safe. But be careful since there could be gluten particles on the packaging if it was handled by someone after they touched gluten.

Culver’s says “normal kitchen operations involve shared cooking and preparation areas and we cannot guarantee any menu item will be free of allergens. Items cooked in the fryers may come into contact with egg, milk, wheat/gluten, soy, fish and shrimp.”

Arby’s

The only things that are naturally vegan and gluten free at Arby’s are the applesauce, chopped farmhouse salad without meat or cheese, and the chopped side salad without cheese.

I would take caution ordering a salad since they can still come into contact with gluten from the shared spaces in the kitchen.

While Arby’s fries are vegan and gluten free, they are fried in a shared fryer making them not safe for people with celiac disease.

Arby’s says “Allergen information is determined based on standard product formulations. These product formulations may vary. Fried menu items are cooked in common oil, and possible contact with other major allergens is also indicated.”

Dairy Queen

Dairy Queen has very limited options for gluten free vegans. These include the non-dairy dilly bar, starkiss bars (available at some locations), applesauce, Misty Slushes, banana, side salad with no cheese, and the grilled chicken BLT salad with no meat or cheese toppings.

While these menu items don’t contain gluten, they have a high probability of coming into contact with other gluten ingredients since they are prepared in a shared space. Almost all of the other menu items at DQ contain gluten.

Prepackaged treats like the Dilly Bars do not contain any gluten ingredients, but aren’t made in a gluten free facility. Due to these reasons, I would avoid it or take caution.

Dairy Queen says “DQ locations contain allergens that may come into contact with your food. Since allergens are present in every DQ location and cross-contact can easily occur, we cannot guarantee any item to be allergen free or the accuracy of the data as it relates to prepared menu items at a location.”

And “Gluten is in many DQ products and cross contact may easily occur during product preparation. For those with gluten sensitivity, we recommend trying one of our manufactured novelties: Dilly Bars, Buster Bar Treats, Fudge Bars, Vanilla Orange Bars, or Starkiss® Bars, which can be found in clear, sealed plastic wrappers. These products are made without wheat, rye, oats, or barley in a facility that has limited cross contact risk. This does not include Dilly Bars or Buster Bar Treats in paper bags, which are made on the store premises and are subject to potential cross contact.”

Jimmy John’s

I’ve seen a few places saying Jimmy John’s can be safe for people with celiac disease or gluten sensitivities, but I would advise you to avoid it or take extra caution.

Jimmy John’s doesn’t offer gluten free bread, but they do have an Unwich, which is a lettuce wrap. They will change their gloves if you tell them you have a gluten sensitivity but that doesn’t mean the ingredients already on the assembly line haven’t been cross contaminated from other gloves that have touched gluten.

While the regular jimmy chips, thinny chips, and jalapeno jimmy chips are all gluten free and vegan, it is unclear if they are made in the same factory as the other gluten containing chips.

Jimmy John’s says “Please note that because individual foods may come into contact with each other during preparation of your sandwich, and because of shared utensils and equipment, we cannot guarantee that our food is free from any allergens.”

Sonic

Sonic does have very limited naturally gluten free and vegan items on their menu. These include the lemonade slush, limeade slush, french fries, and tater tots.

While the fries and tater tots don’t contain gluten, some locations fry them in a dedicated fryer and some do not. You must contact the individual Sonic and ask if they have a dedicated fryer for the fries and tater tots.

Since these are all prepared in a shared kitchen with many other gluten ingredients, it is likely that they can still be cross contaminated. I would avoid Sonic or take extra caution.

Sonic says “Because of our reliance on suppliers for accurate information, shared cooking and preparation areas in our kitchens, and cooking procedures, we cannot eliminate the risk of cross-contact or guarantee that any item is free of any allergen and no items are certified gluten-free, vegetarian or vegan.”

Iced coffee drink

Coffee

Starbucks

While Starbucks does have a few gluten free and vegan foods and drinks on their menu, just about all of them have a high probability of coming into contact with gluten.

According to staff “no drinks prepared at the stores are considered gluten-free due to the possibility of gluten cross-contamination from gluten-containing products and ingredients”.

There is a debate about whether the unflavored, pre-bottled or canned coffees from Starbucks are safe for celiacs. Although they should be naturally gluten free, it is unknown if they may come into contact with gluten during production.

Dunkin’

Dunkin donuts does have a few drinks that are naturally gluten free and vegan. Since they have many other items on the menu with gluten, there is definitely a possibility of cross contamination.

Some locations offer a certified gluten free, prepackaged brownie, but they contain eggs. I’ve also seen several websites state their hash browns are gluten free, but Dunkin’s website says they are “processed on shared equipment that may have come in contact with allergens” including wheat and more.

Assorted ice cream flavors

Ice Cream

Almost every ice cream shop reuses the same scoop for different types of ice cream. After they scoop one flavor, they typically dip the scoop in water before getting the next flavor.

This is not enough to prevent the cross contamination of different flavors. They should be using a dedicated scoop for every flavor or be using a clean one for every scoop.

Baskin Robbins

While Baskin Robbins does have gluten free and vegan menus, I avoid it due to the high risk of cross contamination. As I described above, they don’t have a dedicated scoop for each flavor, so the different ice creams get cross contaminated.

The Daiquiri Ice and the Non-Dairy Mint Chocochunk are the only current flavors that are gluten free and vegan. These flavors are processed on shared equipment and can still be cross contaminated even if you buy the prepackaged quarts.

Cold Stone Creamery

Cold Stone Creamery does have gluten free and vegan options, but they also have a high chance of cross contamination. They don’t use dedicated scoops for each flavor and although they clean the mixing stone often, they “can't guarantee residual products containing gluten won't accidentally be mixed into your ice cream”.

They have multiple flavors that are gluten free and vegan but these are produced on shared equipment and can still be cross contaminated even if you buy the prepackaged pints.

Vegan pizza in a pizza box

Pizza

Many pizza chains today offer gluten free crust and some even have vegan cheese on the menu. The biggest problem with pizza chains for people who need to avoid gluten is that there is such a high risk of cross contamination.

Due to the nature of pizza preparation, flour can be dispersed into the air which then settles onto shared surfaces. Toppings can also be cross contaminated when staff touch regular crust and then touch the shared containers of ingredients.

Many restaurants will use a separate pizza cutter and cook gluten free pizzas on a pan in the oven. Because the heat of the oven causes the air to be turbulent, this can cause gluten particles from other pizzas to land on your gluten free pizza even though it’s on a separate pan.

I recommend only getting pizza at a restaurant that has a dedicated prep area for gluten free pizza with non-contaminated ingredients. It would also be the safest if they cook the pizza in a dedicated gluten free oven instead of on a pan in a shared oven.

Domino’s

Domino’s does have a gluten free crust but it is not vegan since it contains honey. They also do not have vegan cheeses.

Domino's says their “Gluten Free Crust is prepared in a common kitchen with the risk of gluten exposure. Therefore, Domino's DOES NOT recommend this pizza for customers with celiac disease. Customers with gluten sensitivities should exercise judgment in consuming this pizza.”

Pizza Hut

About 1/3 of Pizza Hut locations offer Udi’s gluten free crust which is also vegan. They also have Vivolife vegan cheese. Pizza Hut used to offer Beyond meat toppings but it is no longer on the menu as of March 2023.

Pizza Hut prepares their food in a shared kitchen. They say “While we do provide the option of gluten-free crust for those looking to reduce gluten in their diet, we cannot guarantee that our restaurant environment or any menu item will be free of gluten. We do not recommend this pizza for customers with celiac disease.”

Papa Johns

Papa Johns offers gluten free crust but “does not recommend its Gluten-Free Crust made with Ancient Grains for customers with Celiac Disease or serious gluten intolerances”.

Little Caesars

Little Caesars does not offer any gluten free or vegan options.

Pasta with side salad

Other

Taco Bell

Taco Bell does have limited options that are naturally vegan and gluten free including the black beans, rice, hash browns, as well as the Veggie Power Menu Bowl minus the sour cream and cheese. However, these options are prepared on shared equipment and there is a very high probability of cross contamination.

Taco Bell says “While a particular ingredient may not contain these allergens, our products may be prepared on the same equipment and in the same kitchen area as those that do. We cannot guarantee that cross contact with allergens will not occur.”

Olive Garden

While Olive Garden has put more effort than most into their gluten free items, I still would not recommend it for celiacs.

They do have gluten free pasta that is precooked separately from the regular pasta and prepared in a clean saute pan once ordered. But there is still a risk of cross contamination since they have so many menu items with gluten.

Their salad can also be modified to be gluten free by leaving off the croutons. Be aware their salad dressing is not made in a gluten free facility and may be cross contaminated which means it should be left off as well.

Olive Garden says “While we do have processes and procedures in place to minimize cross-contact with other gluten-containing foods, these items may not be suitable for our guests who are highly sensitive to gluten.”

When eating at Olive Garden with my track and field team my senior year of college, I ordered the gluten free pasta. Halfway through eating it, I found a regular noodle in my bowl.

Also, I had to ask them multiple times to bring a salad with no croutons because they brought my table a salad with croutons twice. I do understand this was likely exacerbated by them serving a large group.

Panda Express

Unless you are planning to only order rice, Panda Express does not have any options that are naturally gluten free and vegan. Since the rice is prepared in a shared space on shared equipment, it is not safe for celiacs or people with serious gluten intolerances. Be aware their super greens also contain wheat.

Panda Express says “Panda uses ingredients that contain all the major FDA allergens. Panda prepares its entrees fresh with shared cooking equipment and therefore allergens could be present in any entree.”

Applebee’s

The only things that are naturally vegan and gluten free at Applebee’s are the salads with no toppings and vinaigrette dressing and a plain baked potato. The fries are gluten free but are not safe for celiacs since they are cooked in a shared fryer.

Almost everything on the menu has gluten so there is a high probability of cross contamination. Applebee’s says “Because we have multiple sources of allergens in our shared cooking and prep areas, including common fryer oil, we are unable to guarantee that any menu item can be completely free of allergens.”

Buffalo Wild Wings

Buffalo Wild Wings does not have many gluten free vegan options. They do not have a gluten free fryer, so any fried sides are also not an option.

The last time I was there, the only thing I was able to get was a plain salad with tomatoes, onions, and vinaigrette dressing. It was definitely not worth $12 and not filling at all.

Buffalo Wild Wings also says “Due to the nature of a shared kitchen, cooking and preparation areas, our reliance on suppliers for accurate information, and cooking procedures, we cannot eliminate the risk of cross-contact or guarantee that any item is free of any allergen and no items are certified gluten-free, vegetarian or vegan.”

IHOP

IHOP does have gluten free and vegan menus. They have gluten free pancakes, waffles, and hashbrowns. These are, however, cooked on a shared griddle and likely will come into contact with gluten.

The pancakes and waffles are not vegan. Their omelets are also definitely not vegan, but be aware they add wheat pancake batter to their omelets, breakfast burritos, and breakfast bowls.

The only thing you may be able to order is a plain salad with vinaigrette or a fruit cup. They potentially may be able to make a loaded hashbrown with veggies if they are able to cook it in a separate, clean pan on the griddle. Even then I would be worried about cross-contamination.

IHOP says “Because we have multiple sources of allergens and gluten-containing ingredients in our shared cooking and prep areas, including common fryer oil, we are unable to guarantee that any menu item can be completely free of allergens or gluten-containing ingredients.”

Denny’s

Denny’s has very limited gluten free and vegan options. There is a high risk of cross contamination with Denny’s saying “Due to shared preparation and cooking areas in our kitchens and the risk of cross-contact, we cannot guarantee that any item is free of any allergen.”

They have a gluten free english muffin, but it’s not vegan. Denny’s does offer hashbrowns, red-skinned potatoes, Dr. Praeger’s California Veggie Patties (starting in March 2023), plain salads, as well as a couple sides that are naturally gluten free and vegan. Since these are prepared in the same area and on shared surfaces, like a griddle, I would not recommend it for anyone with celiac disease.

Summary

Please know this is not an all inclusive list. There are many other national chains that are not safe for gluten free vegans.

Everyone has different sensitivities to gluten. Some of the restaurants on this list may be ok for you, while other aren’t.

It’s good to be aware of which restaurants pose a higher risk and where you really need to take caution if you do choose to eat there.

Is there a national chain you avoid I didn’t include? Are you curious about a specific chain? Be sure to let me know in the comments below.