Jersey Mike’s is a popular sandwich franchise known for its classic submarine sandwiches made with quality meats and cheeses. For those with dietary restrictions like gluten intolerance or celiac disease, enjoying one of Jersey Mike’s signature subs can be tricky due to the bread and cold cut ingredients. Many customers wonder if Jersey Mike’s meats and cheeses contain gluten or if they can be safely eaten on a gluten-free diet. This article will examine if Jersey Mike’s cold cuts are gluten-free and provide guidance for gluten-free dining at Jersey Mike’s.
Are Cold Cuts Generally Gluten-Free?
Most deli meats, also known as cold cuts or lunch meats, are naturally gluten-free. Cold cuts are made from animal proteins like turkey, roast beef, ham, salami, and corned beef. None of these meats contain gluten, a protein found in wheat, barley, and rye.
However, some processed and pre-packaged cold cuts may contain small amounts of gluten due to flavorings, stabilizers, or marinades added during manufacturing. Potential sources of gluten in processed meats include:
- Breadcrumbs or flour as fillers
- Malt vinegar or barley malt
- Soy sauce
- Teriyaki or other savory flavorings
- Modified food starch
So while plain cuts of deli meat are gluten-free, flavored or formulated lunch meats may contain gluten. Checking labels closely or contacting manufacturers directly is important for those avoiding gluten.
Are Jersey Mike’s Cold Cuts Gluten-Free?
Jersey Mike’s offers over a dozen classic submarine sandwiches featuring pile-high stacks of meat and cheese. But are these ingredient choices safe for gluten-free diets?
According to Jersey Mike’s website, most of their meats are gluten-free. This includes favorites like their roast beef, turkey breast, ham, and various salamis. Jersey Mike’s states their lunch meats are gluten-free except for one flavor: the chipotle chicken. The spicy marinade used for the chipotle chicken contains soy sauce, which introduces a small amount of gluten.
In 2021, Jersey Mike’s introduced a new gluten-free sub roll to their restaurants nationwide. Having both gluten-free meats and a gluten-free bread option enables Jersey Mike’s to safely serve gluten-free customers. Those with celiac disease or avoiding gluten can order any sub style on the gluten-free roll to enjoy without risk of reaction.
Some additional tips for getting a gluten-free sandwich at Jersey Mike’s:
- Choose gluten-free meats like roast beef, turkey, ham, pepperoni, cappicola, salami, provolone, and Swiss
- Avoid the chipotle chicken, as the marinade contains gluten
- Order on the gluten-free sub roll
- Ask about gluten-free condiments, as the standard ones likely contain gluten
With the ability to fully customize your ingredients, it’s easy to get a gluten-free sub at Jersey Mike’s. But always notify staff that a gluten-free order is needed to prevent cross-contamination.
Validating Ingredients with Jersey Mike’s
Those with celiac disease or serious gluten intolerance may wish to validate the gluten-free status directly with Jersey Mike’s. While the website indicates most meats are gluten-free, ingredients can change. Calling the customer service hotline or contacting the company online can provide assurance.
When communicating, ensure the representative understands your needs for avoiding gluten due to medical reasons. Ask specific questions such as:
- Do you have documentation indicating which lunch meats are gluten-free?
- What salts, spices, or flavorings are added to the turkey, roast beef, ham, and salami?
- Are any fillers, stabilizers, or anti-caking agents used that may contain gluten?
- What procedures ensure gluten-free items are not cross-contaminated?
Responsible food companies will be happy to address the concerns of customers with special dietary needs. Jersey Mike’s likely has this ingredient information available, as they offer a gluten-free sub roll option.
Calling ahead to your local restaurant can also help determine their understanding of gluten-free prep procedures. Ensure staff know to use new gloves, clean knives, and separate prep areas to prevent cross-contact for gluten-free orders.
Issues Faced by Gluten-Free Customers
While many Jersey Mike’s ingredients are gluten-free, some challenges exist for gluten-free diners:
1. Risk of Cross-Contamination
Even gluten-free ingredients can pick up traces of gluten during prep if work spaces and tools aren’t properly cleaned. Sandwich shops are high-risk due to open ingredients and shared prep areas. Staff awareness is key in preventing cross-contact.
2. Gluten-Containing Condiments
The standard condiments offered at Jersey Mike’s, like mustard, mayonnaise, and vinegar, likely contain gluten. Oil and vinegar options are typically best for gluten-free diets. Always inquire about gluten-free condiments.
3. No Dedicated Prep Areas
Jersey Mike’s does not advertise having specific gluten-free prep zones in their restaurants. Sharing work areas elevates the risk of cross-contamination.
4. Training Issues
Limited employee training further increases the risk of gluten exposure. Confirming staff knowledge of proper precautions for gluten-free orders is advised.
Being aware of these potential issues enables gluten-free customers to inquire and get the safest meal possible.
Gluten-Free Dining Tips for Jersey Mike’s
Here are some additional tips for maintaining a gluten-free diet when eating at Jersey Mike’s:
- Review the menu online and decide what to order ahead of time
- Ask for newly opened packages of meats and cheeses
- Request that gloves be changed and knives be washed before prep
- Avoid busy periods where work spaces may be messy
- Look for visible crumbs or cross-contact clues before ordering
- Ask about ingredients if you have any concerns
Dining during non-peak hours gives staff more time to focus on gluten-free precautions. Visiting earlier or later in the day can provide a safer experience.
Enjoying Jersey Mike’s Gluten-Free
With some diligence and planning, those avoiding gluten can safely enjoy sandwiches from Jersey Mike’s. Choosing certified gluten-free menu items like their roast beef and turkey paired with their gluten-free sub roll enables you to order with confidence.
Be sure to customize your condiments, watch for cross-contact, and confirm staff understanding of gluten-free needs. Consistent procedures throughout their franchise locations may not exist, so be vigilant each time you dine. With proper precautions, Jersey Mike’s can be a go-to for reliable gluten-free subs.
Other Gluten-Free Sandwich Options
In addition to Jersey Mike’s, other popular sandwich shops are expanding their gluten-free offerings:
Jimmy John’s
Jimmy John’s offers sandwiches on gluten-free bread and lettuce wraps. Most meats are gluten-free, but some marinated options may not be suitable.
Subway
Select Subway locations have gluten-free bread and brown rice wraps. They have thorough gluten-free menus and procedures in place.
Firehouse Subs
While they don’t offer gluten-free bread, Firehouse Subs has gluten-free meat choices. Lettuce wraps or brought bread are options.
McAlister’s Deli
McAlister’s Deli sandwiches can be made on gluten-free bread. Meats, cheese, and some condiments are also gluten-free.
Checking the gluten-free menus online first or calling ahead is the best practice at any restaurant. Being an informed gluten-free diner ensures you get a meal you can safely enjoy.
Gluten Intolerance and Celiac Disease Overview
Gluten is a protein found in grains like wheat, barley, and rye. For those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. Even small amounts of gluten can cause symptoms and lead to complications like nutritional deficiencies, osteoporosis, nervous system damage, and fertility issues.
Oats are also a common source of gluten due to cross-contact during growing and processing. It’s estimated that 1% of people worldwide have celiac disease, and 6-7% have non-celiac gluten sensitivity.
Following a strict lifelong gluten-free diet is the only treatment for gluten disorders. This requires vigilance when dining out and thorough review of ingredient labels. Traces of gluten through cross-contact can accumulate and cause issues for the gluten intolerant.
Symptoms of gluten exposure include:
- Diarrhea
- Bloating
- Abdominal pain
- Skin rash
- Fatigue
- Joint pain
- Depression or anxiety
- Numbness in hands and feet
- Headaches
Exposure varies individually based on sensitivity level and the amount of gluten consumed. Even if no evident symptoms occur, intestinal damage can still take place and hinder absorption of nutrients.
Strict adherence to a gluten-free diet is challenging but essential for managing gluten disorders. Traces picked up when eating out, cross-contact from food manufacturing, and labeling errors are common sources of accidental gluten intake. Careful meal planning, thorough label reading, and consistent communication of needs with staff and companies is important.
Bottom Line
Most of the meats and cheeses at Jersey Mike’s are safe gluten-free options when served on their gluten-free sub roll. The chipotle chicken contains gluten due to the soy sauce marinade, so this should be avoided. With proper customization and precautions, those with gluten disorders can enjoy Jersey Mike’s safely. But additional care should be taken to ensure no cross-contact with gluten ingredients occurs during prep.
Overall, Jersey Mike’s provides reasonably solid gluten-free menu choices relative to other leading sandwich shops. Gluten-free diners have an additional option to visit Jersey Mike’s to get a customized sub sandwich while maintaining their special diet. With proper understanding and accommodations by restaurant staff, the sandwiches can be ordered with confidence.
