Fast Food

Most gluten-free travelers know that the first rule of eating gluten-free is to prepare in advance. Researching dining options, packing snacks, and planning meals is a part of the gluten-free lifestyle. The holiday and travel season can present a special set of circumstances that may throw seasoned gluten-free consumers out of their safety zone.

The first key to any trip is planning. Anticipate the number of meals spent at trusted restaurants, at the home of a family member or friend, or at the kitchenette at the hotel. Consider the number of days the trip will last, including travel time, and then the number of meals that will be spent at restaurants versus at home or at the hotel. Research restaurants that look interesting or offer a favorite gluten-free meal, and ensure their ability to serve gluten-free customers by checking their website for allergen information. Contact restaurants during non-peak hours and ask to speak with a manager if you are concerned about their ability to accommodate a gluten-free consumer. When dining-out trips are planned, the remaining meals can be planned without packing too much food.

Large suitcases with firm shells are best equipped for carrying gluten-free bread products, such as sandwich bread, doughnuts, brownies, or other items that could become compressed. Gluten-free pretzels, crackers, cookies, trail mix, mini peanut butter containers, and snack bars can usually fit in smaller bags, such as small suitcases for carry-on only, or backpacks. Snacks can also be transferred into smaller baggies for travel.

Most major airlines are offering peanuts in flight, along with beverages. Some are also offering meat and cheese trays or salads, but these meals usually contain crackers or breadsticks. The safest snack on a flight is something packed in advance.

Airport dining can be tricky, especially when familiar restaurants appear to offer safe choices. Remember that airport restaurants have very small kitchens, and will usually share surfaces, equipment, fryers, and ingredients. Some newsstands or snack shops carry fruit, bagged nuts or chips, yogurt, candy bars, or other possible snack options. Always read the labels and look for foods that are naturally gluten-free, such as fruit. If dining in an airport restaurant, look for foods that hold the least possible chance of cross-contamination or accidental gluten. A steak without seasoning, baked potato, and salad may be a safe choice at many restaurants. Don’t forget to consider seasonings, sauces, and salad dressings when dining at a restaurant for the first time, or an airport restaurant which may use different ingredients than the regular chain.

Traveling by car can take longer than flying, but it can also offer better control over gluten-free food options. Gluten-free bread is less likely to be damaged in the car, as is fruit, chips, crackers, pretzels, and other breakable snacks. It is also easier to pack a cooler with cold snacks, like meat or cheese. Some gas stations sell fruit, and most have chips, nuts, and candy bars that are gluten-free. Gas stations with larger food selections usually sell popcorn by the bag and have a microwave available for customer use.

Fast food restaurants are a tempting option on the road, but remember that cross-contamination and hidden gluten can be a problem. Look for salads, which many restaurants offer with croutons in a separate bag. Some chains have baked potatoes, chili, ice cream, and other items that are gluten-free. Packing gluten-free hamburger buns can make stops at fast food restaurants a little more tolerable, but be careful to not assume that meats are safe just because there is no bun or breading. The McDonald’s Angus patty contains wheat (via soy sauce), as does their grilled chicken breast. Researching popular fast-food restaurants in advance is the best way to know what is safe to order while traveling. Visit the restaurant website for allergen and ingredient information. When ordering at the location, be sure to specify the need for gluten-free food, and care in preparing food without cross-contamination.

Quick Guide:

• Snacks to pack: Gluten-free pretzels, chips, crackers, cookies, trail mix, energy or snack bars, fruit, and nuts.
• Gas Station Options: Fruit, nuts, chips (Funyuns, Fritos, Lay’s Stax), candy bars (Snickers, Butterfinger, Hershey’s).
• Restaurants: P.F. Chang’s China Bistro, Outback Steakhouse, Chili’s, Bonefish Grill, and Carrabba’s are all national chains with gluten-free menus.
• Fast Food: Possible options include
  • Wendy’s- chili, baked potato, grilled chicken, salad, and bunless burgers
  • McDonald’s- side and Cesar salad (no chicken), some bunless burgers (NOT Angus patty), hot fudge sundae
  • Taco Bell- tostada, pintos and cheese, Mexican rice (per Taco Bell website)
  • Arby’s- chopped Italian salad, chopped turkey club salad, (the grilled chicken on the farmhouse salad is NOT gluten-free), roast beef meat, milkshakes

This list is not all-inclusive, and ingredients can change or vary by location. Check out our gluten-free restaurants page for up-to-date information or ask for ingredient information at the specific restaurant location.

For additional information about safely traveling while gluten-free, check out our gluten-free travel page.